Wellspring issue #29 by The Wellspring

AT THE DIETITIAN 6 TOP REASONS WHY PEOPLE FAIL AT WEIGHT LOSS

ACID VS. ALKALINE IS YOUR BODY'S PH SCALE BALANCED?

LAURA'S NOTES HealthEd receives an upgrade with highly acclaimed registered dietitian Laura Shammah's input

Exclusive interview with alternative practitioner Dr. Ronni Zorn on how to alkalize your body today

CUP OF TEA

SAGE ADVICE 5 foods for better brain health

Eating Psychology and Nutrition Counselor Shira Savit: Are you getting enough vitamin T?

NIGHTTIME HUNGER Is it a real thing?

ISSUE 29 JUNE 2018 SIVAN 5778

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And when it comes to the cream, we certainly spare no fillings. Dollops of soft, rich hazelnut or peanut butter, sandwiched neatly between two crunchy crackers, for a sensation of utter nutty buttery goodness you won’t soon forget. Each pack is specially inspected and sealed to ensure nothing slips between the crackers, er cracks, preserving a unique level of freshness from packed to snacked. Some say striving for perfection is nuts. We say, taste it. Whether you’re looking for a quick bite on the go, or a savory snack at home, when that need to nibble strikes, reach for this pocket-sized treat and get crackin’.

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Editor In Chief Shiffy Friedman, MSW, CNWC Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger • Mimi Schweid Yaakov Goodman • Laura Shammah, MS, RDN Nutrition Contributors Dr. Rachael Schindler • Tanya Rosen, MS CAI CPT Shani Taub, CDC • Tamar Feldman, RDN, CDE Beth Warren, RDN 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 Director 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,

On two recent back-to-back trips to the States, I had the pleasure of getting live feedback on The Wellspring, my “child in print.” Despite investing hundreds of hours in this publication every month, I get to see the hardcopy version only when someone’s kind enough to bring out a copy or two to Eretz Yisrael, where it isn’t currently distributed. From the feedback I received, it was interesting to observe what people found most notable to comment on. The live interaction with readers gave me the opportunity to do an informal survey regarding which columns are most read (“Cup of Tea” and “Seasoned” scored high), which ones are more appreciated by this population and that one (many young ones admitted to skipping “Sage Advice”), and what you readers would like to see more or less of (content on weight loss and emotional eating seem to be most in demand). I was touched when one cousin showed me a screenshot of the latest “Thyme for Dinner” recipe, which she planned to get ingredients for the next day. In another gratifying encounter, I heard a woman behind me in a checkout line tell someone on the telephone, “Make sure you have Montreal chicken seasoning on hand for the salad recipe I told you about from The Wellspring.” At the park, where my children enjoyed a rare afternoon with their cousins from over the ocean, I met an acquaintance and self-professed Wellspring fan. “Reading your candid account regarding bedtime struggles was so validating for me,” she shared. “I used to think I was the only one who lost it when putting the kids to sleep, but the scene you described from your own home made me realize that what was going on at my end was actually normal and happening all over.” In addition to reveling in the quality time with family and friends, our trip to the States also offered me another unexpected perk. Spending a considerable amount of hours in my mother-in-law’s company gave me the opportunity to observe how she effortlessly leads a healthy lifestyle. While the struggle with emotional eating and dieting is very real to me, and I work on recovering from it every day, my mother-in-law is a natural at eating healthfully. Watching her prepare a bowl of vegetables with hemp seeds for breakfast not because she’s “on a diet” but because she truly values providing her body with the nutrients it needs was edifying. I was amazed to observe how intuitive, nutritional eating comes naturally to her. One evening, when we were chatting about this and that, the discussion shifted toward potential content ideas for the magazine. “You should write about alkalizing the body,” my mother-in-law suggested, offering unique insights she had garnered on the topic, which indeed became the subject of this issue’s cover feature, “Restore the Balance.” When I expressed interest in exploring the subject further, my mother-in-law introduced me to the highly-regarded alternative health practitioner Dr. Ronni Zorn, who shares her fascinating expertise in the field of alternative medicine in the feature’s Q&A section. After a whirlwind of plane rides and luggage toting, I write these words from my turf again. It’s great be back in my cozy corner of this big wide world, in a place that pulses with life and holiness, where I get to meet other wonderful people like Shira Savit, whose wisdom on eating psychology and nutrition you’ll get to read about in this issue’s “Cup of Tea.” And if you’re reading this in the States, bear in mind that even if I won’t be meeting you in person anytime soon, feel free to let me know what you’d like to see in these pages. Email— and even snail mail—can do a great job in bridging the gap between us. Looking forward to hearing from you,

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

“Research shows that the less sleep you have per night the greater your BMI, which is exacerbated with age,” writes registered dietitian Beth Warren in her column, “Secrets of a Kosher Dietitian.” Check out her article in this issue on page 16 to read more about secret #3 to healthy living. Sivan 5778 | The Wellspring 7

Contents

ISSUE #29

JUNE 2018 - SIVAN 5778 WELL INFORMED

TORAH WELLSPRING By Rabbi Ezra Friedman WELLNESS PLATFORM By Rabbi Hirsch Meisels SECRETS OF A KOSHER DIETITIAN By Beth Warren, RDN HEALTH UPDATES IN THE NEWS By Liba Solomon, CNWC FIGURES By Miriam Katz HEALTH ED Low Blood Pressure By Judy Leiber, CNC NEW FEATURE: LAURA'S NOTES

12 14 16 18 20 24

LIVING WELL ASK THE NUTRITIONIST At the Right Time By Shani Taub, CDC IN GOOD SHAPE Upper Body Moves With Weights By Syma Kranz, PFC COVER FEATURE Restore the Balance By Shiffy Friedman HEALTH PROFILE Client: Bracha By Esther Steinmetz AT THE DIETITIAN Why Weight Loss Fails By Tamar Feldman, RDN, CDE MONTHLY DOSE Heartburn By Yaakov Goodman

8 The Wellspring | June 2018

39 49 51 52 54

SEASONED Chips N' Dips By Yossi & Malky Levine THYME FOR DINNER By Shiffy Friedman POTS + PLANTS By Naomi Hazan TIDBITS IN THE NEWS By Liba Solomon, CNWC NUTRITION FACTS IN A SHELL This Month: Papaya By Devorah Isaacson

WELLBEING

HEALTH PERSONALITY Shira Savit, M.A., M.H.C., C.H.C By Shiffy Friedman

EMOTIONAL WELLNESS The Super Agreeable Person By Esther Moskovitz, LCSW

CLEAN SLATE Emotional Dieting (Part II) By Shiffy Friedman, MSW, CNWC

AGE WELL

INKWELL DIARY By Malky T.

EAT WELL

75 76

CHILD DEVELOPEMENT The Big 5 By Shira Markovic

GOLDEN PAGE By Yaakov Goodman SAGE ADVICE By Aliza Simon

The next issue of The Wellspring will appear iy”H on July 11th.

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Springboard

Letters Hungry for More

[Issue #28: Cup of Tea]

Finally Spreading the Message

[Issue #28: Cup of Tea, Clean Slate] Having dealt with an eating disorder as a teen and then completing a degree in nutrition and dietetics, I was amazed by “Cup of Tea” with Laura Shammah, as well as “Scaling Down” by Shiffy Friedman. Finally, the message that emotional health and eating are interrelated is getting out to the community! Thank you! I am currently reaching out to the younger generation with this message, through speaking in schools and telling my own personal story. With much appreciation, Miriam Raksin

Public Service

[Issue #28: Cup of Tea] The article about Laura Shammah and the incredible work she does for those affected by eating disorders was truly “wow!” As someone who is suffering today as a result of chain fad dieting for too many years, I couldn’t help but nod my way through the interview. Laura is doing a tremendous service to the community, and so are you, by educating young women about the importance of putting health first. May she have continued success in her crucial work. Ruth G. Fair Lawn, NJ

10 The Wellspring | June 2018

When I finished reading Shiffy Friedman’s interview with registered dietitian Laura Shammah, I wished there was more. I work as a teacher in various high schools, and although health and nutrition is not my forte, I can’t help but notice how our young girls are so focused on weight loss, even at the expense of their health and wellbeing. So although I don’t usually write letters to magazines, I felt that Laura’s work should be commended. Now that I’ve already sat down to pen this letter, I’d like to let you know how much I enjoy The Wellspring. Every month, I read it cover to cover and have found the content to be very informative and beautifully presented. Keep up your fabulous work! Thank you, T. Feuerstien Brooklyn, NY

Natural First

[Issue #28: Ask the Nutritionist] Since I value the content of your magazine, I was surprised to see that nutritionist Shani Taub advised the reader who asked about nut consumption to snack on a processed food like pretzels instead of a nutrient-packed, natural food like nuts. The fear people, including so-called nutritionists, have toward foods that are high in natural fats is not only unfounded, but actually hazardous. Our bodies require a healthy intake of natural fats in order to function properly, and staying away from something healthy and delicious like nuts should not be encouraged. Dina Gordon, PA

Shani Taub, CDC, responds: As a nutritionist, I highly recommend the daily intake of a certain amount of healthy fats in conjunction with three well-balanced, healthy meals, not as a snack. I actually advise clients who aren’t seeking to lose weight or who want to gain weight to snack on nuts and other types of healthy fats. However, when it comes to weight loss, I find nuts to be a trigger food, which isn’t beneficial for that process.

Beware of Chocolate [Issue #28: HealthEd] As a migraine sufferer, I believed for many years that chocolate was a trigger. However, your readers may be interested to learn what I came to understand only recently. Research has shown that the cocoa bean, from which chocolate is made, has actually not been proven to trigger a migraine. Instead, chocolate has been erroneously placed on the black list for other possible reasons. Since stress is a migraine trigger, and many people turn to chocolate and other sweets as a means to alleviate stress, these foods have been identified as triggers. Also, since most of us don’t consume chocolate in the raw, the chocolate we do eat contains other ingredients that may be the culprit, such as nuts, gluten, caffeine, and, of course, sugar. While chocolate may not actually be the bad boy in the migraine game, it’s definitely not a health food and should obviously be enjoyed in moderation. A headache free life to all, Y. Spiegel

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.

Stress Reduction Report [Issue #22: Monthly Dose]

Firstly, thank you for this enlightening and informative magazine. It has given me and my family so much. In a previous issue, you ran an article on everyday stress that outlined how it has a major impact on the body's physical health. The article concluded with a recommendation for Relax to the Max™ as a useful anti-stress supplement. Since our teenaged daughter finds stress an everyday challenge, and she also suffers from acne, which leads to further confidence issues, we decided to give the supplement a go. Within a few short weeks, her acne was all but gone. I hope others can find her story helpful. With much appreciation, D. G. Flatbush, Brooklyn

At Women’s Health at Ezra, we believe you deserve more.

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: Last summer, my son contracted MRSA twice during his stay at summer camp. Now that I’m preparing to send him back to camp for the upcoming summer season, I would like to know if there’s anything I can do to prevent the infection from happening again. Response: Since, as you’re probably aware, MRSA is no fun, you’ll be glad to learn that there are steps you can take to prevent contracting this bacteria, with Hashem’s help. Send along some basic supplements to strengthen your son’s immune system and enable his body to fight infections easily, as well as prevent viruses and bacteria from attack. Here’s the list I recommend:

More individualized attention, more empathetic doctors, and a more seamless OB/GYN experience.

Vitamin C, 2000mg daily Maxi Health’s Immune Support™ Olive leaf or Echinacea A healthy summer to all! Take care, Miriam Schweid, nutritional consultant

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Well Informed

Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

THE SECRET TO A HAPPY LIFE

THE TORAH'S NON-GENERIC ANSWER (PART II)

In the last installment, we discussed that shifting our focus from what we’re missing to what we’re blessed with is the secret to experiencing true simchah. This article offers an incredible technique that helps actualize that shift. Although the technique sounds comically simple, its efficacy is astounding. Articulating words of gratitude to Hashem is all it takes to create the shift toward focusing on what a person does have versus on what he’s missing. If a person takes the time, a few minutes every day, to stop and talk to Hashem, in his own words, about what he has, it’s incredible how his perspective will change. Let’s understand why this is so. When a person offers thanks, he automatically has to focus on what he has. The Gemara says, “Assur la’adam sheyeheneh mi’olam hazeh bli berachah, it’s forbidden for a person to take pleasure from this world without first reciting a blessing” (Berachos 35a). As we’ve already established in this column, Hakadosh Baruch Hu does not need anything from us. Rather, all His commandments derive from His desire to grant us good. If a person puts the above directive into practice, and in addition to the berachos we’re obligated to say (i.e., berachos rishonah, acharonah, etc.), he thanks Hashem in his own words before taking pleasure from anything in this world, he will bring much benefit into his life.

12 The Wellspring | June 2018

Since Chazal extensively discuss the virtues of this shift in focus, the results of evidence-based research inform us of something we already know. However, it may be of interest to some readers to observe how this phenomenon has been proven in the world of psychological research. In a large-scale experiment of several hundred students with a similar emotional state, half the subjects were instructed to spend ten minutes per day jotting down seemingly minor things they’re grateful for—the sunshine, that the bus arrived on time, that a friend smiled to them, the fresh air, etc. The other half of the subject population, the control group, was told to just jot down whatever comes to mind for ten minutes every day. Incredibly, the happiness levels of the experimental group increased exponentially over the two weeks of the trial as opposed to the lack of significant change in the control group. Shifting our focus, especially through articulating our gratitude, creates a ripple effect that penetrates deep into our emotional world. While shifting the focus has proven to generate positive results even in the secular world, here’s the best part, which pertains only to us Yidden. We’re incredibly blessed to be members of the Chosen Nation and to possess the Torah, and, the greatest blessing of all, to have Hakadosh Baruch Hu in Whom to believe and trust. Only we truly understand that everything that happens is

for our benefit; that nothing, absolutely nothing, happens by chance. Since we’re cognizant that there’s a reason for every occurrence and circumstance in our lives and that absolutely everything that happens to us is for our benefit, we can take the concept of shifting our focus a step further. We’re not only able to fulfill the directive of “blessing” for the positive things that happen to us, but we’re also able to see the light when a situation looks bleak. Only when a person articulates his gratitude to Hakadosh Baruch Hu even when life doesn’t go the way he wishes, genuinely believing that the circumstances are for his benefit, does he attain true simchah. His joy can’t reach greater heights than that, because it’s not bound to anything but his belief. For this to happen, however, the belief must be genuine, not just lip service.

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So, when you have a painful moment and you stop and thank Hashem for it because you truly believe in its benefit (e.g., it’s an opportunity for you to grow closer to Hashem, to work on your middos, to suffer in this world instead of in the Next, etc.) you reach the climax of joy. For this reason, a true believer who articulates his gratitude to Hashem will feel joy even in the most difficult situations. Imagine feeling pure, unadulterated joy that you know can’t ever be diminished, regardless of the circumstances. That’s the joy that a believer experiences every moment of his life.

At Ezra,

expect more.

I once heard one of the gedolim say that in order to have a good day, we start by saying “Modeh Ani.” When we thank, we shift our focus to the good. Then, when we end our day, because we want to sleep well and not be kept awake by our pain, we say “Hareini mochel.” Even simply articulating the words at first can go a long way in helping us shift our perspective. Our Sages adjure that one should accustom himself to say, “Kol mah da’avid Rachmana, letav avid, everything the Merciful One does, He does for the good,” as Rabbi Akiva did (Berachos 60b). What’s the purpose of saying this if a person doesn’t believe it to be true? The commentators explain that as long as one keeps saying it, he’s generating a gradual shift in focus. Commenting on the Mishnah (Berachos 54a): “K’shem shemevarchin al hatov, mevarchin al hara, in the same way that one blesses over the good, he should bless over the bad,” the Gemara shares a stirring story about Hillel HaNasi. He once arrived to his hometown to sounds of frantic shrieking. Apparently, a calamity had occurred in the city. When he heard the bloodcurdling shrieks, Hillel immediately said, “These sounds are not originating from my home.” Of course, the commentators ask how Hillel had the confidence to make that statement. How did he know that the tragedy hadn’t occurred in his home? Says Rav Yonasan Eibeshutz, Hillel knew because in his home, people didn’t scream when a tzarah occurred. “In my home,” he said, “we thank Hashem.” When we thank Hashem, we shift our focus to what we do have. We realize the abundance of blessings He sends our way.

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718.741.7100

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Wellness Platform By Rabbi Hirsch Meisels

CALM DOWN

A natural intervention for reducing anxiety

While all nutritional supplements contain important nutrients, some ingredients, such as amino acids, are also available in foods. Since the foods we consume today are sorely lacking in the nutrition they once used to contain, supplementing has become increasingly important. However, some nutritional supplements contain another class of ingredients, namely herbs, that cannot be obtained in any other form. Herbs like passion flower and valerian root are not only instrumental in supporting good health, but also contain medicinal properties that have been proven for centuries to support healing. In the days of the Rambam, for instance, herbs were already used and highly recommended as cures for various ailments. Despite the fact that conventional doctors don’t call herbs medicines, they definitely fit the criteria. The nutritional supplement Maxi Calm™, created by Maxi Health, contains three types of herbs, each of which is calm-inducing, according to evidence-based research. First, let’s discuss which part of the brain these herbs target in order to understand how they support relaxation and reduce anxiety. The brain is composed of many neurons, which communicate with each other through neurotransmitters. This is the messaging network that ensures the functioning of the entire body. While some neurotransmitters are

excitatory, causing the neurons to “fire up” into action, others are inhibitory, encouraging a “toning down” in the neurons. (Glutamate is an example of an excitatory neurotransmitter, which is why people are sensitive to MSG, monosodium glutamate, which can cause hyperactivity.) The principal role of the chief inhibitory neurotransmitter in the human central nervous system, GABA (gamma-Aminobutyric acid), is to reduce excitability throughout the nervous system. In other words, GABA is like the teacher in charge of taming the students who can’t sit still in their seats. The nerve cells require stability in order to function properly, and GABA makes that happen. When the cells are inhibited, the chances for conditions like anxiety, hyperactivity, and fear are reduced. When an inhibitory neurotransmitter is activated in the brain, the cells enter a calmer state, affecting the entire body. In fact, the function of benzodiazepines, the class of psychoactive drugs (including Valium) that are prescribed for anxiety, is to enhance the effect of GABA in the brain, resulting in sedative, sleepinducing properties. Most of these drugs contain chemicals that mimic the function of GABA, which attach themselves to the GABA channel receptor and perform the same task. When we consider the two options available to support a calmer mind, we can choose either the mimicking chemicals or the original neurotransmitter that Hashem created. An all-natural supplement like Maxi Calm™ contains herbs that are proven to naturally stimulate

the function of GABA, resulting in a calmer mind and body, without the negative side effects of lethargy or a foggy brain. Let’s take a look at the three herbs this supplement contains to get a clearer picture of how they reduce anxiety from the core. Passion flower has been used to treat conditions like anxiety, insomnia, seizures, and even hysteria for centuries. Experimental studies reveal that this herb isn’t just another folk remedy, but that it contains highly effective medicinal properties. Of note, a 2010 study found that the extract of passion flower decreases the excitatory effect of brain cells. In a 2001 clinical trial, subjects with generalized anxiety were divided into two groups. While half the subjects were given conventional anxietyreducing medication, the other half were given a passion flower supplement. While the medication group exhibited positive results in only four days, the passion flower group saw positive results only after seven days of intervention. However, these results were unaccompanied by side effects, which the medicated group did exhibit, particularly foggier memory. In a placebo-controlled study conducted on ambulatory surgery patients, the findings revealed that the subjects in the experimental group experienced a reduction in anxiety while subjects in the placebo did not. In the next article, we will explore how other herbs play a role in reducing anxiety and supporting a calmer mind.

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

14 The Wellspring | June 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

Please pass the milk.

Well Informed

Research-Based Recommendations By Beth Warren, RDN

SECRETS OF A KOSHER DIETITIAN Secrets are something not properly understood. They are a valid but not commonly known or recognized method of achieving or maintaining something, according to Google. I’ve had success in my private practice with clients who want to achieve successful weight loss long term by exposing secrets I uncovered as a kosher dietitian. By working through easily overlooked or underestimated aspects critical for weight loss and keeping it off, you can finally break-free of yo-yo dieting and live a healthier, happier life. In this column, I will share the secrets to weight loss success that may surprise you.

“If you lie down, you shall not fear, and when you lie down, your sleep shall be sweet.” (Mishlei 3:24)

SECRET #3: CATCH SOME SLEEP The impact of sleep on weight is shocking. Most of us do not a achieve a healthy bedtime and yet we rationalize our habits in the same breath. Although there may be valid reasons, we cannot let them become excuses to not change our sleep patterns. In Secret #3, I will highlight some eye opening information that will hopefully result in you shutting them earlier each night. According to a poll of the National Sleep Foundation, only 28% of people are getting the ideal 8 hours of sleep each night, a similar recommendation of the Rambam. Majority of sleep is caught up on the weekends which does not negate the lack of sleep during the week. Both ends of the spectrum, sleeping too much or sleeping too little, can be damaging to your health. Short sleep (less than 7 hours) contributes to impaired performance, hypertension, diabetes, poor mental health, inflammation and mortality. It also increases the risk of depression, heart attack, and stroke. Keep in mind that research also shows short sleep is as bad as restless sleep, so quality matters too. Although these consistent correlations are startling, understanding the relationship between sleep and weight may be what you need to change your patterns. Research shows that the less sleep you have per night the greater your BMI, which is exacerbated with age. Specifically, one study linked a high amount of weight gain for people who were sleep deprived. The researchers separated participants into two groups: 198 participants had 5 nights of sleep restriction of 4 hours (known as “sleep deprived”) versus 27 controlled participants, and both had unlimited access to food in the lab kitchen. The sleep deprived group gained over 2 pounds and the control group gained practically nothing. The people who were sleep deprived for just 5

nights already had an increase in weight! Think about the repercussions of chronic sleep deprivation: sleeping 4 hours, 5 days per week for one year can contribute to 146 pounds of weight! We often see a similar analogy when it comes to eating a cookie less per year and the amount of weight gain you save. But sleep is a factor you have the power to change that has absolutely nothing to do with food and everything to do with a simple lifestyle modification. In my new book, Secrets of a Kosher Girl, I discuss the importance of sleep and why it needs to be at night, largely due to your body’s own circadian rhythm regardless of whether or not you are actually sleeping. Without quality sleep, cortisol, the stress hormone that puts your body in storage mode, also increases. A lack of sleep leaves you craving more carbohydrates and likely to eat more calories in the latter part of the day. As I explain to my clients whose patterns are off, my goal is to work out how to fix the sleep issue as much as the food one. As a mom of five little ones, I know quality sleep is as close to a dream as we can expect to experience, but it is the ideal goal. If circumstances prevent you from getting sleep, it helps to flag those symptoms as they come up during the day. Keeping the commitment to any diet can be more difficult with the sleepless anchor weighing you down, but it is possible to achieve your goals as long as you are aware of its consequences and work harder to push through them. Ultimately, if changing your eating habits feels like too much pressure or you’ve hit a wall in your dieting efforts, refocus by working on your sleep. As studies show, an added benefit is a decrease in overall appetite for unhealthy food so you never know how far the ripple effect quality sleep will have on your weight without intentionally focusing on the food.

To schedule a nutrition appointment with Beth in the Brooklyn, NYC, NJ locations or virtually, or book an appearance, email beth@ bethwarrennutrition.com or call 347-292-1725. Most insurances accepted. You can also follow her Instagram for healthy eating motivation and recipes @beth_warren

16 The Wellspring | June 2018

sure.

Well Informed

Health Updates in the News By Liba Solomon, CNWC

WHAT YOUR WAISTLINE MAY BE PREDICTING

And it’s not good news

When it comes to heart health, new research adds to the argument that a pearshaped body, which is heavy in the hips, may be better than an apple-shaped body, which carries more weight around the belly. A study of diabetes patients found that increasing waist size appears to be a stronger predictor of serious heart disease than body weight or body mass index (BMI, the weight-to-height ratio). In the study, left ventricle heart function deteriorated with progressive waist circumference. The left ventricle is the heart’s primary pumping chamber, and abnormal ventricular function is a common cause of heart disease, including congestive heart failure, the study authors noted. For this investigation, scientists measured waist circumference, total body weight, and BMI in 200 men and women with type 1 or type 2 diabetes. Diabetes can raise heart risks, but the patients started the study without any symptoms of heart disease. The researchers evaluated the heart function of study participants by using echocardiography—a type of ultrasound. They noted that left ventricular function

progressively declined as waist sizes increased, with heart decline eventually leveling off at 45 inches of waistline. The study authors noted that the link between waist circumference and reduced heart function was independent of total body weight and BMI. Dr. Sarah Samaan, a cardiologist and physician partner at the Heart Hospital at Baylor in Plano, Texas, says these results support previous research indicating that fat in the abdominal area is much more risky than fat elsewhere in the body. “Abdominal fat produces a wide range of inflammatory substances and is more highly correlated with heart disease, high blood pressure, and diabetes than other types of fat,” says Samaan, who was not involved with the study. “We know that heavier people are more likely to have stiffer hearts, which in turn can predispose to heart failure. This study shows us that fat in the abdominal area is especially harmful to heart function.” According to the researchers, women are advised to maintain a waist size of about 34 inches or less, while men should try to keep their waist circumference at 40 inches or less. Exercise and diet remain the mainstays of treatment for all obese persons, including those with an apple shape. This study emphasizes, however, that those who have an apple shape should perhaps be even more motivated to reduce all cardiovascular risk factors, including waist circumference. Samaan adds that aerobic exercise is the best type of exercise to burn belly fat. “While crunches may strengthen the abs, they won’t necessarily burn abdominal fat,” she says.

WEBSIDE MANNER

How doctors are using telemedicine to help allergy sufferers With spring allergies in full bloom, although the wait to see a specialist in person can be several weeks, scheduling a same-day visit through telemedicine is virtually a click away. According to allergist Tania Elliot, who has made approximately 7,000 remote house calls over the past five years, telemedicine allows her to pick up clues she wouldn’t see in her office. “It’s about having carpets, having drapes, curtains, decorative pillows, upholstered furniture.… Those are the things we discuss when we talk about the first line of treatment, which is allergen avoidance,” she said. A recent study led by Dr. Elliot identified the potential benefits of telemedicine as including faster diagnosis and medication prescribing, lower out-of-pocket costs, and access for people in remote areas. Face-to-face screen

18 The Wellspring | June 2018

time might also improve the doctorpatient relationship. “It’s all about building rapport through active listening and seeing facial expressions that help establish a connection with a patient,” Elliot said. The telehealth industry is expected to grow to $36 billion by 2020. Right now, 34 states and Washington D.C. require insurance companies to cover virtual visits in the same way as office visits. But of course, services like shots still have to take place in person. Just another option to consider when the sniffles take over.

BABY LANGUAGE

They favor babbling with peers over adult talk You’re not the only one who loves gabbing with peers. Your baby does too. According to a new study that was presented at the Acoustical Society of America’s annual meeting in Minneapolis, babies go gaga over other babies’ goo-goos. Researchers found that 5-month-old infants spent 40 percent longer listening to sounds from other infants than to adults making the same sounds. Even before they can create sounds resembling syllables —such as “ba ba ba”— infants can recognize vowel-like sounds and pay special attention to these sounds when they’re made by other infants, the researchers said. The findings offer new insight into “how infants develop their understanding of spoken language—what they bring innately and what is shaped by their experience as listeners and as ‘talkers-in-training,’” says study author Linda Polka, a professor at McGill University in Montreal. “Access to infant speech, likely including a baby’s own vocalizations, seems to have a broad and significant impact, influencing receptive, expressive, and motivational aspects of speech development.” However, Polka emphasized it’s important for parents to do “baby talk” with their infants, because little ones do respond to that interaction. “Infants’ own vocalizations are quite potent; infant speech seems to capture and hold infant attention, sometimes prompting positive emotions. This may motivate infants to be vocally active and make it easier to evaluate their own vocalizations, perhaps energizing and supporting spoken language development,” she says. So keep talking the baby talk, Mom, but give Baby a chance to schmooze with peers, too.

SLOW DOWN

How eating more slowly affects weight loss If you’re looking to shrink your waistline after reading the Update above, you may want to adopt three simple eating habits to help you, new research suggests. The study tracked nearly 60,000 people and discovered that the pace at which they ate and the timing of their evening meal and snacks appeared to be significant factors in their weight. Eating more slowly, avoiding snacks after dinner, and not eating within two hours before going to bed were all linked to weight loss. The researchers, who published their findings in the journal BMJ Open, set out to analyze “the effects of changes in lifestyle habits on changes in obesity.” They examined data on thousands of people with diabetes in Japan who submitted claims and had regular health checkups between 2008 and 2013, when measurements of their body mass index and waist circumference were taken. Among other data, the subjects reported the speed at which they ate— categorized as fast, normal, or slow. At the start of the study, 22,070 people, nearly a third of the group, admitted they normally gobbled down their food. More than 33,400 said they ate at normal speed. Only about 4,190 were self-professed slow eaters. After taking into account other potential factors, the researchers found that those who said they ate at normal speed were 29 percent less likely to be obese than those who said they were fast eaters. The findings for slow eaters were even more striking: those who said they ate slowly were 42 percent less likely to be obese. People who said they don’t usually snack after dinner and those who avoiding eating within two hours of bedtime also tended to see some weight loss, the researchers found. Overall reductions in waist circumference were small,

but they were greater among the slow and normal-speed eaters in the study. “When you tend to eat quickly, you may miss out on your body’s cues for satiety, or fullness, and end up eating more. Those who naturally eat slowly may be attending to their body’s cues for fullness and eat a more appropriate portion during each eating occasion,” says Nina Crowley, Ph.D., a registered dietitian nutritionist and health psychologist working at the Medical University of South Carolina. Crowley notes that the study uses the Japanese standard of obesity, which is a BMI greater than 25. In the U.S., obesity is defined as a BMI over 30, while 25 to 30 is considered overweight. The study concludes that “changes in eating habits can affect obesity, BMI, and waist circumference.” If you tend to be a fast eater, Crowley suggests trying to practice mindful eating, by consciously paying attention to each bite of food you put into your mouth and noticing your thoughts, feelings, and sensations. “Mindful eating can help you train yourself to identify your own cues for both hunger and fullness, and connect with physical, psychological, and environmental cues that affect food decisions,” she says. “Most people could benefit from eliminating distractions like smartphones while eating and increasing their consciousness and awareness of the experience of eating and enjoying their food.”

Sivan 5778 | The Wellspring 19

Well Informed

Figures By Miriam Katz

pH Levels Data The pH scale goes from

0 is pure acid (burns a hole through steel)

0 - 14 7

is neutral

is pure alkaline (basic)

The pH of our blood always regulates itself at

The pH value in the stomach is always between

7.365 2-3.5 In an ideal state, urine and saliva are slightly alkaline at

7.2-7.4

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Foods that score above

include: fruits nuts legumes vegetables

Foods that score around

Foods that score under

include: natural fats

include: soda processed grains coffee pasta alcohol dairy eggs

Sivan 5778 | The Wellspring 21

Living Well

Communicated by Chana Green

HEALTHCARE VS. SICKCARE:

WHAT ARE YOU REALLY PAYING FOR? According to Forbes.com, an average family of four spends over $25,000 annually on their healthcare. However, what percentage of this amount is actually going toward their health? Recent studies expose healthcare companies for the high percentage of customer money spent on administrative and other costs, as well as unnecessary care, and find that there is a whopping 30-50 percent waste in the system. Moreover, with sickness as its profit incentive, the United States healthcare system remains expensive and mispriced – and sadly, the population is not healthier than countries with much lower healthcare spending. What it comes down to is this: the healthier the population is, the greater the chance that hospitals, doctors, and healthcare administrators will go bankrupt. In other words, the healthcare system is not exactly your ally when it comes to your health. Enter health-sharing, the increasingly popular antidote to rising healthcare costs and the perfect remedy for the “sick-care” system. Currently, hundreds of thousands of families nationwide are successfully participating in a health-share organization — a system that fosters the sharing of healthcare costs among individuals who have a common ethical or religious belief system. In the 1980’s, state laws and regulations officially recognized Healthcare Sharing Ministries and today, members of healthshares are exempt from the Affordable Care Act’s Individual Mandate requirement. Now, the ever-expanding revolution has been brought to the Jewish community. United Refuah HealthShare has joined the trend as the first and only Jewish health-sharing organization, and is transforming the way healthcare is approached in our community. Founded by Baruch Chaim Manies, Shmuel Hoffman, and Moishe Katz of Cleveland, Ohio, the thriving organization gives members of the Jewish faith the opportunity to share in each other’s healthcare costs without compromising their beliefs or quality of care. Members commit to living a healthy lifestyle in accordance to Torah principles and values, and they pool

22 The Wellspring | June 2018

their funds with others who share the same beliefs. The sharing process is simple. Each member makes a nominal monthly contribution to their RefuahShare Account. After the deduction of a minimal amount used to cover administrative expenses, the balance remains in the account to be used to share in other members’ eligible medical expenses. When a member experiences a health concern, or needs a simple wellness visit, they visit the provider of their choice, and the funds are then shared from other members’ accounts to the account of the member in need and promptly paid to the care provider for eligible medical expenses. As a nonprofit organization, United Refuah HealthShare is able to keep administrative costs low. As a faith-based system, they also eliminate sharing costs of procedures that run contrary to religious values or are unnecessary, saving its members thousands of dollars each year. But United Refuah HealthShare is not just about savings. It is about a thriving community of like-minded people freely supporting one another. Furthermore, it is based on the moral and Torah principles that it is an inherent obligation for members to maintain their health and wellness and to promote the best life possible for themselves and their families. United Refuah HealthShare is on a mission to put the “health” back in healthcare. To that end, they have a highly experienced team in place that assists members in navigating the healthcare system to find the providers and treatments which are the best choice and value. In other words, the goal of United Refuah HealthShare is not only to facilitate the seamless medical cost-shar-

ing between members, but also to serve as a platform to guiding their members toward a healthier lifestyle. With its primary concern being the health of its members, United Refuah HealthShare membership includes participation in a health counseling service called WellCheck. The goal of WellCheck is to improve members’ health by reducing or eliminating conditions affecting their well-being, and by arming them with knowledge, techniques, and guidance to help maintain a healthy lifestyle. Studies attribute as much as 80% of disease to the effects of an unhealthy lifestyle and many medical conditions can be mitigated, eliminated, or even prevented through the introduction of certain lifestyle changes. WellCheck, therefore, is designed in such a way that it is customized to each member’s lifestyle and assesses each member on a case-by-case basis to help them determine which realistic lifestyle changes will be the ideal fit for them and will generate the best outcome. The program includes the development of a health improvement plan with achievable goals via the coordination of a healthcare team comprised of a health coach, nurse, and/or case manager, as appropriate. The health coach begins with a preliminary discussion with the member about his or her health and wellness goals, and together, they define a strategy toward the achievements of those targets. Throughout the process, members receive relevant resources, including diet and exercise recommendations, to help motivate them and inspire them to reach their goals. So, let’s review. What’s really going on behind closed doors? Corporate teams in business suits are collaborating with hospitals and doctors to decide which of your medical expenses are paid for, and how many sick people and expensive procedures they need to turn a good profit. They determine how much you should pay, and everything related to your healthcare… except they aren’t really

interested in your healthcare. All that they are interested in is your “sick-care” as a means to increase their bottom line. But in another office out in Ohio, United Refuah HealthShare representatives are working towards a healed system for the Jewish community nationwide. Health-sharing is leading a revolution. It is not just about how cost effective it is. It is about a community of people who are putting their collective foot down. It is about a community of people that recognize that they deserve better than a “sick-care” system.

Sivan 5778 | The Wellspring 23

Well Informed

Health Ed By Judy Lieber, CNC

Low Blood Pressure (Hypotension) NEW FEATURE! LAURA’S NOTES: BACKGROUND INFORMATION AND ADVICE BY HIGHLY-ACCLAIMED REGISTERED DIETITIAN LAURA SHAMMAH, MS, RDN

While hypertension, high blood pressure, is a rather widespread condition, its opposite, hypotension, is fairly common, as well. This condition is when the force of blood pushing against the walls of the arteries as the heart pumps is lower than it should be. Let’s take a look at some basic information about hypotension.

True or false: Low blood pressure is less dangerous than high blood pressure.

Answer: False. LAURA’S NOTES: High blood pressure increases a person’s risk of developing kidney disease, heart disease, eye damage, arteriosclerosis or atherosclerosis (the hardening of the arteries), and stroke. On the other hand, in healthy people, low blood pressure without any symptoms is not usually a concern and does not need to be treated. However, hypotension can be very serious when accompanied by symptoms, due to inadequate blood flow to the heart, brain, and other vital organs. In some cases, organs can be permanently damaged. Low blood pressure can lead to heart disease, kidney disease, and stroke.

From which pressure count is considered low blood pressure? A. Lower than 100 millimeters of mercury (mm Hg) for the top number (systolic) or 70 mm Hg for the bottom number (diastolic) B. Lower than 90 millimeters of mercury (mm Hg) for the top number (systolic) or 60 mm Hg for the bottom number (diastolic) C. Lower than 80 millimeters of mercury (mm Hg) for the top number (systolic) or 50 mm Hg for the bottom number (diastolic) D. Lower than 70 millimeters of mercury (mm Hg) for the top number (systolic) or 40 mm Hg for the bottom number (diastolic)

Answer: B. Hypotension can occur in anyone, although certain types of low blood pressure are more common depending on age (older than 65); whether a person takes certain medications; and in people with particular diseases, such as Parkinson’s disease, diabetes, and some heart conditions.

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True or false: Low blood pressure is generally accompanied by dizziness or lightheadedness.

Answer: True. Other symptoms include fainting, blurred vision, nausea, fatigue, and lack of concentration.

For some people, the symptoms of low blood pressure appear upon standing up from a sitting or lying position, which is known as postural hypotension. Gravity causes blood to pool in our legs when we stand. Ordinarily, the body compensates by increasing the heart rate and constricting blood vessels, thereby ensuring that enough blood returns to the brain. But in people with orthostatic hypotension, this compensating mechanism fails and blood pressure falls, leading to dizziness, lightheadedness, blurred vision, and even fainting. Other people experience low blood pressure after eating, which is known as postprandial hypotension. This sudden drop in blood pressure affects mostly older adults. Blood flows to the digestive tract after a meal. Ordinarily, the body increases the heart rate and constricts certain blood vessels to help maintain normal blood pressure. But in some people these mechanisms fail, leading to dizziness, faintness, and falls.

Which of these is not a cause of low blood pressure? A. dehydration B. low levels of sodium in the blood C. pregnancy D. high cholesterol E. lack of vitamin B-12 and folate

Answer: D. LAURA’S NOTES: When your body loses more water than it takes in, otherwise known as dehydration, it can cause weakness, dizziness, and fatigue. Fever, vomiting, severe diarrhea, overuse of diuretics, and strenuous exercise can lead to dehydration. Blood pressure is the exertion of force upon the blood vessels by the blood fluids. Therefore, less fluids results in decreased pressure. Insufficient sodium in your blood, also known as hyponatremia, occurs when water and sodium are out of balance. In other words, there’s either too much water or not enough sodium in your blood. Causes of low sodium, which should be treated or avoided, are diarrhea, vomiting, diuretics, over exercising, drinking too much water, hypothyroidism, and dehydration. Blood pressure is likely to drop during pregnancy because the circulatory system expands rapidly during this period. This is normal, and blood pressure usually returns to a healthy pre-pregnancy level after birth. High cholesterol does not cause low blood pressure. While it increases the risk of developing cardiovascular disease, low blood pressure can reduce that risk. Low blood pressure helps keep the artery walls structurally strong and helps cholesterol flow through the bloodstream rather than get confined in scar tissue that forms when blood pressure elevates. Nutritional deficiencies can lead to low blood pressure. In particular, a lack of vitamin B12 and folate can prevent the body from producing red blood cells (anemia), causing hypotension. If you have or are at risk of low blood pressure, make sure to consume foods high in these nutrients. For vitamin B12: beef liver, mackerel, sardines, red meat, salmon, milk, yogurt, and eggs. For folate: dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, and avocado.

Sivan 5778 | The Wellspring 25

Living Well

Ask the Nutritionist By Shani Taub, CDC

At the Right Time Am I eating dinner too late?

Q A

In the summertime, my husband and I sit down to supper when it’s already quite late. I’ve heard that eating too close to going to sleep inhibits digestion. Is it okay to eat about two hours before bedtime (around 9 p.m.) or is it important to stop eating before 8, in order to bring about or maintain weight loss?

While there is truth to not eating close to bedtime, the importance of it is probably overrated and the reason may be different from what you think. For starters, the body burns calories over a 24-hour period, regardless

higher when you eat dinner later, that’s only because last night’s meal hasn’t yet been properly digested; not because the weight loss has been affected long term. While factors like exercise (and even stress) rev up energy in certain people, which leads to greater calorie burn, the number of calories burned on a daily basis is generally unaffected by the timing of meals. Weight gain is mostly influenced by a surplus of calories in the average caloric intake, which turn into fat. So what is the reason many nutritionists caution their clients from eating too late in the evening? Why do people who are interested in weight loss or maintenance avoid this practice?

of the timing of your meals. Thus, in the long run you will be burning the same amount of calories whether you eat breakfast at 8 or 12, or dinner at 6 or 9. While the number on the scale the next morning may be

26 The Wellspring | June 2018

From my understanding and experience, eating too close to bedtime has several indirect effects on digestion and weight loss. First, the purpose of a wholesome meal is to provide the body with energy, which the body no longer needs once the evening has wound down. Also, withholding these important calories for later while running on empty during the hours when you need them most generally does not lead to a positive outcome, especially if your afternoon hours are hectic at home. If the stretch

between lunch and supper is too long, this results in depleted energy and lower moods, as well as bingeing or overeating. Another reason I don’t recommend eating later at night is because this time is a trigger zone. When we’re exhausted or tired, our defenses are down. Usually, if we’re reaching for food at that hour, especially finger foods, it’s not because we’re physically hungry. And if we eat to satiate anything but physical hunger, we will never be satisfied.

If the meal you’re sitting down to with your husband is portion-controlled, however, this factor may not be at play. Still, since it’s not necessary for your body to receive its fill of energy so late in the evening and the gap between lunch and supper may be too wide, I would recommend you eat dinner earlier. When your husband returns home, you can enjoy quality time together without the food. If it’s important to you to actually enjoy food in your husband’s company, you can have a cup of tea while he eats.

Night hunger—is it a real thing? If a client tells me she’s hungry when on a healthy eating plan, I don’t automatically add more food to her daily menu. My first question is if she feels hungry at night or during the day. While legitimate daytime hunger may be a signal of a too-low caloric intake and thus requires an increase in consumption, nighttime hunger is generally not a result of a physical lack. Instead, it may be a sign of exhaustion or tiredness, which would necessitate an earlier bedtime as opposed to a midnight snack.

Eating dinner too early While most people avoid eating dinner too late, enjoying the final meal of the day too early can also pose a problem. For the average person who’s asleep at midnight, the ideal time to enjoy dinner is around 7. Much earlier than that may lead to physical hunger later in the evening. A person can train their body to need food at hours that work for her. I’ve had clients who trained themselves to go from breakfast at 9 to lunch at 3 without a problem. However, having a too-long stretch of no food is never a good idea. I recommend spacing meals about 3-4 hours apart.

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.

Sivan 5778 | The Wellspring 27

Living Well

In Good Shape By Syma Kranz, PFC

In-House Trainer

Upper Body Moves with Weights If you’re just getting started with lifting weights, you probably know you need to lift weights for all of your muscle groups: chest, back, shoulders, biceps, triceps, core, and lower body. That sounds like a lot, but you don’t need to do tons of exercises to get the benefits of lifting weights. Just some of those benefits include losing more body fat, getting stronger, increasing your confidence, and making other activities in your life easier. This upper body workout is perfect for beginners who want to get started. It includes easy-to-follow, classic dumbbell exercises that target all of the muscles of the upper body, as well as the core. We have shown which muscle group you’re working, so you can start to learn which moves work which muscles. It’s always better to err on the side of caution when you’re just starting out by using lighter weights, so you can perfect

1. LAT PULLS WITH BANDS (BACK)

your form. To begin, focus on doing the exercises correctly; once your body is used to them, you can shift your focus to using heavier weights. Precaution: If you have any injuries or other medical conditions, please see your doctor to get cleared before you try this or any workout. Equipment: Various resistance band.

weighted

dumbbells

and

How to: Begin with a 5-minute warm-up of light cardio, or use very light weights and do warm-up sets of each exercise. Perform each exercise for 1 set of 15 repetitions, using light to medium weights. The last rep should feel challenging but doable. Perform this workout 2-3 times a week, with at least one day of rest in between. Modify or skip any exercise that causes pain or discomfort.

2. CHEST FLIES (CHEST)

Sit or stand and hold a resistance band in both hands. Your hands should be about 2 or 3 feet apart, although you may need to adjust your hand position to get more or less tension. The closer your hands are, the harder the exercise will be.

Lie on a step, bench, or floor and hold light to medium weights, about 5 to 8 pounds for women or 8 to 15 pounds for men. Hold the weights straight up over the chest with the palms facing in.

To start, hold the arms straight up and, keeping the left hand in place, squeeze the right side of your back and open the band, pulling the right elbow down toward your ribcage.

Take the arms out and down so that they’re just under chest level. Going too low will involve the shoulders, and you want to keep the emphasis on the chest. Also, the chest is usually stronger than the shoulders, so you can strain your shoulder muscles if you go too low.

Return to start and repeat for 15 reps before switching arms.

3. BICEP CURLS (BICEPS)

Brace your core to keep the body stable and keep a slight bend in the elbows as you slowly lower the arms out to the sides.

Lift the weights back to start and repeat for 15 reps.

For this one, you may be able to use a heavier weight, around 8 to 12 pounds for women or 10 to 20 pounds for men. Stand with feet about hip-distance apart and hold weights in front of the thighs with the palms facing out. Brace your abs and bend the elbows, curling the weights towards the shoulders. Make sure your elbows don’t come forward but stay right at your torso. Slowly lower back down, without losing tension on the muscle and repeat for 15 reps.

28 The Wellspring | June 2018

4. BACK EXTENSIONS (BACK) Lie face-down on a mat and place the hands on the floor next to the ears, elbows bent. Engage your abs and now slowly lift the chest off the ground, focusing on using the lower back muscles. You can gently use your hands for support if you need, but try to use your back muscles as much as you can. Lower and repeat for 15 reps. Another option is to put the hands behind the head, which is harder. Even more challenging: hold the arms straight out in front of you as you lift the chest off the ground.

5. MODIFIED PUSHUPS (CHEST) Starting on the hands and knees, walk your hands forward until your back is flat and the hands are wider than the shoulders. Bend the elbows and lower into a pushup, going as low as you can. It’s okay if you can go only a few inches at first. Just make sure your head and neck are aligned and that you aren’t leading with your chin. If this feels very challenging, walk the hands back a bit to take some of the weight off the upper body. You can also try a modified version, such as an incline pushup or a wall pushup, if floor pushups are challenging. You may need to build both upper body and core strength to move on to more challenging pushups. Repeat for 10-15 pushups.

7. OVERHEAD PRESSES (SHOULDERS)

This exercise is usually a tough one, so you might start with a lighter weight, 5 to 8 pounds for women and 8 pounds or more for men. Start by standing with feet about hip-width apart. Begin by bringing the weights overhead, palms facing out. Make sure you’re not arching your back, but keeping your core strong. If you do arch your back, you may need lighter weights. Bend the elbows and bring the weights down so that they’re at about the same level as your ears. Your arms should look like goal posts. Press the weights ups and repeat for 15 reps.

6. BENT-ARM LATERAL RAISES (SHOULDERS) For this exercise, you’ll want to go a little lighter, around 5 to 8 pounds for women and 8 to 12 pounds for men. Stand with feet about hip-width apart and hold dumbbells with the arms bent to 90 degrees, palms facing in. Keeping the 90-degree angle, lift the arms straight out to the sides, keeping the elbows in a fixed position. Lift just to shoulder level and then lower, repeating for 15 reps. At the top of the motion, your arms should be parallel to the floor.

8. TRICEPS KICKBACKS (TRICEPS)

For this exercise, you can place your foot on a step or platform and support your body with one hand while the other side works. Otherwise, hold a weight in the right hand and tip from the hips until your torso is at about a 45-degree angle or, if you can, parallel to the floor. Rest your left hand on the thigh to give your lower back some support. Start by bringing the right elbow up so that it’s right next to your back. Keep the arm in that position as you extend the right arm straight back, squeezing the back of the arm. Lower and repeat for 15 reps on each side.

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.

Sivan 5778 | The Wellspring 29

Living Well

Cover Feature

30 The Wellspring | June 2018

Restore the Balance Acid vs. Alkaline

How unbalanced pH levels may be affecting your health By Shiffy Friedman When it comes to measuring health, there are various markers at our disposal: we count on numbers to evaluate blood pressure, numbers to determine blood glucose, and, of course, numbers to establish body weight. A less common, but possibly revealing, number that indicates health is the body's pH level. This article explores the importance of restoring a healthy pH level in the body as well as providing guidance in doing so. Sivan 5778 | The Wellspring 31

Living Well

Cover Feature

Elka Bergstien was 44 years old when she heard the was wrong. For the uninitiated, while citrus fruits are word “alkalization” for the first time in her life. “It was indeed acidic foods, they’re not acid-forming foods, just after we married off our first child,” Elka recalls which is an important distinction when it comes to today, two years later, “and I simply wasn’t getting understanding the alkaline diet. back to myself. At first, I attributed my chronic fatigue The basic premise of the alkaline diet is that in to the pre- and post-wedding pressures, but when the order for the body to function optimally, the pH baltiredness wasn’t subsiding, and ance must be restored. This is a I was suffering from more fremeasure of acidity and alkalinquent than usual incidents of ity in the fluids and tissues of WHEN WE MAKE WRONG heartburn, I was excited to try the body, ranging from 0 to 14. this new concept.” Elka originalFOOD CHOICES AND A lower pH level is more acidic, ly heard about the alkaline diet and higher pH levels are considCONSUME TOO MANY ACIDfrom Leah, a friend whom she ered more alkaline. While a pH regards as “health-conscious FORMING FOODS, WE RAISE of 7 is neutral, a slightly alkaline and vibrant. She’s the kind of pH of 7.35–7.45 is considered THAT LEVEL TO THE ACIDIC person who orders ice water with optimal for human health. Howlemon when the rest of us are END OF THE SPECTRUM, ever, when we make wrong food sipping on whole-milk lattes, but choices and consume too many WHICH IS EVIDENT IN PH she does it so happily that we all acid-forming foods, we raise want to try it.” TESTS ON URINE, CAUSING that level to the acidic end of the When Leah first suggestDAMAGE TO THE SYSTEMS. spectrum, which is evident in pH ed that Elka see an alternative tests on urine, causing damage practitioner to learn more about to the systems. alkalizing her body, the words It’s interesting to note that the body maintains a alkalization, acid, and pH balance were all Greek to tightly-regulated pH level in the blood. In other words, her. “I was ‘educatno matter what we do or don’t consume, the body will ed’ enough to do whatever it takes to maintain the ideal pH level in know about the blood, which is known as the acid-base homeothe various stasis (different from the levels in the urine, where the food groups pH level does change according to our food intake). and had been However, the more we upset the balance due to poor on enough difood choices, the harder the body must work to bring ets in my life the levels in the blood back to the necessary range for to write a series optimal functioning. of dieting books, but I wasn’t faAccording to supporters of the alkaline diet, even miliar with any minute changes in the body’s pH levels can cause a of this acid versus major impact on health. Alkalosis, which is caused alkaline stuff. I asby a high pH level, can cause symptoms like confusumed that acidic sion, muscle twitching, and nausea, while acidosis foods included citcan result in fatigue, shallow breathing, and headrus fruits and stuff aches. Luckily, the kidneys do most of the work in like tomato juice controlling your body’s pH by maintaining electrolyte that made my levels and excreting/reabsorbing acidic and alkaline heartburn soar, ions through the urine. However, eating a diet high in but I couldn’t alkaline foods may come with some benefits to health. imagine how Limiting the intake of acidic foods could help preserve lemons and orbone density, prevent kidney stones, and even deanges were crease acid reflux symptoms. harming my Indeed, when Elka had her pH levels tested, she was body.” surprised to learn that the numbers were considerably Turns out, higher than the optimal 7.35-7.45 range. At a level Elka, like most of 9, the alternative practitioner explained, it was no of the populawonder she was feeling constantly fatigued: her kidtion unfamilneys were working overtime to maintain the regulated iar with the pH level in the blood. “It was interesting for me to learn alkaline diet, that these elevated levels of acid may have been the

32 The Wellspring | June 2018

reason for my excessive sweating,” Elka notes. “That may have been the way my body was ridding itself of unnecessary acid.” So how exactly is the list of acidic and alkaline food groups determined? When we eat, the calories and nutrients that are extracted from foods are metabolized, leaving behind an ash residue. This ash residue is what determines the pH of the food, separating it into either an acid-forming or alkalizing food. Acid-forming foods typically include animal proteins like meats, eggs, poultry, fish, and milk products, as well as grains and alcohol. Fruits, vegetables, and plant-based protein foods are generally considered alkalizing foods. What are the potential hazards of acidic foods?

ed in the esophagus (known as the lower esophageal sphincter) closes to prevent this back flow and keep stomach acid in the stomach. However, with GERD, these esophageal sphincters are often weakened or damaged and unable to work efficiently. Many acidic foods can contribute to acid reflux by relaxing the esophageal sphincter and allowing stomach acid to splash up. Caffeinated drinks, alcohol, and high-fat foods, for instance, are common triggers for acid reflux. On the other hand, alkaline foods, such as vegetables and non-citrus fruits, are some of the best foods for combatting acid reflux, and can help reduce symptoms. Additionally, balancing your pH to combat low stomach acid, eating smaller meals, and making healthy lifestyle changes can all alleviate acid reflux.

Some research has found that a diet rich in acAcidic foods may also be the cause of kidney stones. id-forming foods could increase the amount of calciWhen we eat foods that are more acidic, the pH of the um lost through the urine, leading to a decline in bone urine is more likely to be acidic. Eating lots of non-acdensity and even conditions like osteoporosis. One id foods, on the other hand, is more likely to result study published in the Swiss journal Osteoporosis International gave participants either an acidic or alkaline diet and showed that the acidic diet inAlkalization in a Nutshell creased the amount of The typical American diet is practically a recipe for easily upsetting the calcium excreted through body’s pH balance. However, the good news is that some simple dietary the urine by 74 percent. changes are all it takes to restore that balance—and it doesn’t take nearly Another study showed as long as it did to get too acidic in the first place. that men with la ow intake of calcium and a diet Alkaline-forming foods and acid-forming foods can be different from high in acidic foods were acid foods or alkaline foods, because it doesn’t matter what the pH of the more likely to have a lowactual food itself is. What matters is what it turns into in our bodies and er bone mineral density. how they metabolize it. The pH of milk is slightly For example, a lemon is a very acidic food. However, it’s very alkalizacidic, but there are many ing to the body. That’s because the citric acid, a weak acid, is converted to other sources of calciwater and CO2 when it’s digested. You exhale the acidic CO2, and only the um available to promote alkaline components are left. better bone health. Vegetables like kale, broccoli, Here’s how to restore the body’s pH balance: and spinach are all good • If you are only slightly acidic (pH range around 6.0-6.5), try eating non-dairy, calcium-rich about half of your foods from the alkaline-forming group. foods. Another possible side effect of a diet high in acidic foods is the exacerbation of acid reflux, also known as gastroesophageal reflux disease or GERD, a condition in which acid from the stomach flows back up to the esophagus, causing symptoms like heartburn and chest pain. When working correctly, a band of muscles locat-

• If you are in the very acidic zone (pH less than 6.0), try eating a good majority of your foods from the alkaline-forming group. • When you’re at the correct pH, you generally can enjoy both food groups normally, as long as you keep lots of veggies on your plate. • And if you’re one of those people who are too alkaline, the solution would be to include more healthy acid-forming foods in the diet. During this process, when possible, choose those foods that are less acidic (like whole wheat bread over white bread, or white meat over red meat). It’s also incredibly important to drink enough pure water. Drink at least two liters daily. Taking in enough water will take some stress off of the kidneys as they process acids for disposal.

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Living Well

Cover Feature

in an alkaline pH. Having an acidic pH in the urine increases the risk of developing uric acid or cystine kidney stones, which are small mineral deposits that form in your kidneys and must either be surgically removed or passed through the urinary tract. Some acidic foods that cause inflammation could also contribute to chronic pain. In fact, acidosis has been linked to symptoms like muscle spasms, headaches, and chronic back pain. A German study supplemented 82 participants suffering from chronic back pain with alkaline minerals. After four weeks, symptoms were reduced in 92 percent of participants. Further research showed that a whole-food, plantbased diet similar to the alkaline diet could help reduce symptoms of osteoarthritis. Research published in the European Journal of Nutrition out of the University of California shows that acidosis could lead to decreased levels of growth hormones, which are produced in the pituitary gland and are responsible for stimulating cell regeneration and growth. A study published in the Journal of Clinical Investigation evaluated growth in a group of 10 children and infants with familial or idiopathic classic renal tubular acidosis. Alkali therapy was initiated at ages ranging from eight days to 9.5 years to evaluate the results on growth over four prolonged observation periods. Six of the patients had stunted growth at the start of the study, while two were too young to have stunted growth, and the other two were nonacidotic. The researchers found that with sustained alkali therapy, each patient attained and maintained nor-

mal stature; the mean height of the 10 patients increased from the 1.4+/-4 to the 37.0+/-33 percentile (of a normal age- and sex-matched population); the mean height reached the 69th percentile in the eight patients whose heights could be analyzed according to parental prediction (Tanner technique); the rate of growth increased two- to threefold, and normal heights were attained within 6 months of initiating alkali therapy in the stunted infants and within 3 years in the stunted children; the height attained correlated inversely with the maximal possible duration of acidosis (before alkali therapy) only in those patients in whom alkali therapy was started after 6 months of age, and not in those treated earlier. Once Elka learned that her acidic pH levels might be the cause of her undesirable symptoms and was educated about which foods were high in alkalinity, and thus recommended as to which foods were to be avoided in order to balance her body’s pH levels, she was excited to try the healthier lifestyle. “Most of the foods that I was told to stay away from,” shares Elka, “were obvious no-nos. The list included highly-processed foods and caffeinated drinks, as well as artificial sweeteners. The practitioner also recommended I avoid or limit peanuts, walnuts, oats, cold cuts, and eggs, at least until I reached the optimal range. She also pointed out that I shouldn’t entirely eliminate acidic foods from my diet. Some acidic foods, she noted, provide important nutrients and can be included in moderation as part of a healthy diet.” Most types of meat, for example, are considered

How your body dumps excess acids To try to maintain pH balance, the body eliminates acids through three routes: the lungs, kidneys, and skin. Weak acids, like those found in fruit, are eliminated through the lungs. The body can, and does, speed up weak acid elimination by increasing its respiratory (breathing) rate. Stronger acids, like uric acid and sulfuric acid, cannot be exhaled as a gas. The kidneys take on most of this burden by filtering out these acids from the bloodstream. They are diluted enough to render them harmless and are passed out of the body through the urine. Unlike the lungs, the kidneys cannot speed up acid elimination. Only a fixed amount of acids can be excreted every day. This is where the skin comes in to help the kidneys out. Our skin can also process strong acids and can remove them from our bodies through sweat. This happens on a much smaller scale than the kidneys, but is nonetheless a critical acid outlet. How do you know if your skin is processing a lot of excess acids? You might notice strange rashes, boils, acne, dry skin, or other skin conditions. The best way to assist the body in removing excess acids is to give it plenty of the right foods, water, and exercise.

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acidic but supply many important vitamins and minerals to the diet, helping the body meet daily protein needs to improve the health of cells and muscles. Walnuts are considered an acidic food but are rich in antioxidants and omega-3 fatty acids, which can reduce inflammation and promote better health. The key is to include these acidic foods as part of a healthy, wholefood diet and in combination with plenty of fruits, vegetables, and plant-based proteins as well. “Following a low-acid diet can be as simple as making a few simple substitutes and trading foods that cause inflammation for foods that promote better health,” says Dr. Ronni Zorn, a Brooklyn-based alternative health practitioner and chiropractor. “It’s

basically a whole-food, clean-eating way of life that provides the body with vital nutrients and cuts out the junk.” Instead of starting her day on processed cereals, for example, Elka opted for a protein-based salad, limiting her intake of all types of flours, even spelt. “In no time, my energy levels were soaring. I felt, and am still feeling, younger than I felt in years,” she says, excitement evident in her voice. “Today, my pH levels are in the ideal range, and I’m happy to maintain the healthy lifestyle I’ve adopted.” Whether or not this has to do with an intake of less acidic or more alkaline foods is up for discussion, but subsisting on real and unprocessed foods, unlike other strange diets, is indisputably the way to go.

Healthier Acidic Food Recipes Ready to revamp your recipe collection and start improving your health? The key is to look for recipes that are made up of mostly alkaline foods, like fruits and vegetables, with minimal amounts of acidic foods—not to avoid acidic foods completely. Here are some combination ideas that you can try at home: • Salmon on a bed of greens • Pesto chicken • Berry-oat breakfast smoothie • Apple walnut salad with balsamic vinaigrette

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Living Well

Cover Feature

Q&A with alternative health practitioner Dr. Ronni Zorn Dr. Ronni Zorn practices as a chiropractor and has earned post graduate certifications as a Chiropractic Sports Practitioner and a Loomis Digestive Health Specialist. In addition, she has earned a certification in plant-based nutrition through Cornell and the T. Colin Campbell Foundation. Dr. Zorn is proficient in applied and clinical kinesiology. Her approach to wellness has always been holistic, incorporating the whole body and mind, not just focusing on the symptom or area of complaint. Dr. Zorn practices with the Brooklyn-based Forster Chiropractic group and coaches privately.

What do you believe are the dangers of an acidic body?

Which foods do you recommend for alkalizing the body?

Chronic acidity leads to inflammation and debilitation of energy production in the body. In addition to causing osteoporosis, acidosis is a contributing factor to autoimmune disease and all degenerative diseases, the majority of which are referred to as lifestyle diseases. This is good news. It means that changing your lifestyle can improve your health, which can heal or significantly slow down the progression of a degenerative disease.

The best foods to alkalize the body are vegetables and fruits. If you do an online search, you’ll find dozens of alkaline/acid food charts and guides. Some foods might be slightly alkaline on one and low-alkaline on another. While there are variances, it’s a good guide. Sea salt, mineral water, and umeboshi plum are high in alkalinity. Other foods high in alkalinity include seaweed and sea vegetables, daikon radish, lime, pineapple, raspberries, sweet potatoes, lentils, and broccoli. Most seeds, some nuts, anti-inflammatory herbs and spices fall into this category as well. This is just a small list. There are many foods that help alkalize the body.

How long does it take for the body to get alkalized? The body can get alkalized in a relatively short period of time. Getting the body to its ideal alkaline state can take a few days to a few months. The time frame is individual. Things that affect the healing process include: • How long the person has been acidic. • What disease processes they may have developed, if any. • How much stress they are living with and how they manage and deal with it. • How quickly the person is willing to make dietary changes. • How quickly and expansively the person is willing to make lifestyle changes. Keep in mind that we’re talking about subtle changes, such as taking your body to 7.45, not 11 or 13. The body’s optimum pH level for blood is 7.35-7.45, and for urine is 6.5-7.5. If the pH level of the blood drops below 7.35, even though it’s still slightly alkaline, it’s considered being in acidosis.

36 The Wellspring | June 2018

Which foods are the worst for the pH level? Table salt, beer, soda, sugar, white vinegar, processed cheeses, ice cream, beef, barley, cottonseed and palm oils, fried foods, soybeans, canned fruits, dried fruits, chocolate, roasted nuts, refined or processed grains (especially white bread, flour tortillas, refined grain chips, cakes, pies, and cookies), veal, sausage, canned tuna, cream cheese, soft drinks, pasteurized fruit juices, coffee, aspartame, and sucralose make up the list. Again, some of these may vary from chart to chart in terms of degree of acidity. These are the foods that I have seen in more than one chart in the highest acidifying group. These should not be eaten at all, or on a very occasional basis, such as a few times per year.

Are any lifestyle changes necessary to encourage alkalization? Lifestyle changes are generally necessary any time one embarks on a wellness journey. It’s important to note that it’s a journey, not a destination. As you incorporate more healthy habits into your life, it will become

your new healthy lifestyle, but it’s something you must engage in daily.

ogy amazes me.

If you have eaten poorly for 20 years, you can’t say, “I’ve cut out all junk and have been eating healthy for two weeks, and nothing’s changed.” Truthfully, I have never had any patient say that and be able to back it up. Once I ask questions like, “How is your energy?” “Is your acid reflux better?” “Are you still congested?” “Are you sleeping better?” “Are your joints as achy?” “Are you having better bowel movements?” Patients and coaching clients all report that at least one symptom has resolved or significantly improved within the first two weeks.

Are some people more prone to have higher pH levels?

Lifestyle change is a big subject, but here’s a brief guideline: • Drink half your body weight in ounces of water daily. • Avoid, and preferably eliminate, sugar, processed grains (foods made with flour, regardless of flour type) and foods, dairy, hydrogenated fats and GMO foods. • Limit animal products and whole grains. • Eat 80-90% alkalizing foods until you’ve reached an optimal pH level for several weeks. Then you should be able to maintain it by eating 70% alkalizing foods. • Exercise 5-6 days per week. Do at least 30 minutes of aerobic exercise on most days and two other workouts, including resistance training. • Sleep 7-8 hours per night, ideally going to sleep by 11 p.m. • Minimize time using cell phones, cordless phones, and other electronic devices. • Turn off all electronic devices at least one hour prior to bedtime. • Meditate or do some form of relaxation or mindfulness exercise to manage stress.

The pH scale goes from 1-14, in which 1 is the most acid and 14 is the most alkaline. Most of our body functions at about 7-7.5 on the scale. Saliva and urine can run as low as 6.5. If you drink a glass of soda and take the pH of your saliva 20 minutes later, it might be as low as 5. If you drink a glass of fresh squeezed green juice and take the pH of your saliva 20 minutes later, it may be as alkaline as 8.5. Some people tend to create more acid in their bodies than others. I encourage them to eat more alkalizing foods most of the time. The lungs and kidneys strive to keep the blood pH between 7.35 and 7.45. The body likes to be in homeostasis, balance, and will do whatever it needs to accomplish this. If the pH varies beyond this range, there is a disease process in the body that needs immediate attention. The reason to eat alkalizing foods is they reduce inflammation in the body, ensuring the body operates at an optimal level, keeping you healthy.

What is the most effective way to test for pH levels? It is beneficial to test your pH on your own. You can get pH strips from most drug stores; you just need to check if they are for urinary or saliva testing. It is best to test both first thing in the morning. A saliva test is best taken when you first wake up and are calm and relaxed. Urine should be tested on the first specimen of the morning. The morning saliva test should be ideally between 6.8-7.2, but can range from 6.5 to 7.5. You can test it later in the day to see how foods you are eating are affecting your pH level. This is especially helpful if you are changing your diet and want to be at an optimal pH level.

• Have fun. • Try not to overload your schedule.

For which ailments have you seen alkalization work as a cure? I have seen eating an alkaline diet eliminate or significantly help reduce acid reflux, asthma, allergies, migraines, joint pain from arthritis, and eczema. In addition, I have observed improvement in blood pressure, as well as with digestive tract issues.

Why did you enter the field of alternative medicine? I originally decided to become a chiropractor because one had saved my mom from back surgery almost 40 years ago. Once I was in chiropractic school, I learned the vast benefits to health that chiropractic and a whole-body, whole-life approach has on people’s lives. To this day, the added benefit of applied kinesiol-

Can you share an interesting anecdote of a patient who experienced changes due to alkalization? Several years ago, I had a patient with severe acid reflux, who was put on prescription medicine. He read up on some of the side effects and decided he wanted to find another way to deal with the problem. When he first came to me, he was having a bagel and cream cheese for breakfast, pizza or fried chicken for lunch, and dinner was some type of oily, breaded meat or eggplant parmigiana. He had 2 cups of coffee by 10 a.m. We had him eliminate dairy, wheat, fried foods, and refined grains and add some steamed green leafy vegetables as well as broccoli and asparagus to his diet. He reduced his coffee intake to one cup. By the fourth day, he reported experiencing no acid reflux. And by 10 days he had lost 4lbs, which wasn’t why he came in, but was a surprising bonus. Dr. Zorn can be contacted via The Wellspring.

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ISSUE 29 JUNE 2018 SIVAN 5778

Chips N' Dips

THYME FOR DINNER: MUSTARD SCALLION CHICKEN

NEW!

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Recipes

Dear Cooks, The other day, my husband and I took the kids out to spend some outdoor family time in nice weather. Of course, as soon as we got into the car, the kids wanted to know which foods we’d brought along. There was popcorn, watermelon cubes, and carrot sticks, for starters. I also love taking along some yogurts in squeeze bottles, which makes for a great, mess-free protein filler. Another hit in our family is date balls, which do involve more prep but are so worth the effort. These finger foods work great when we want to give our kids what to munch on without wreaking havoc to their bodies with sugarloaded treats, but I always love to get new ideas. What do you take along on family day trips? Even simple snacks can be taken up a notch, as Malky and Yossi Levine show us in this issue’s Chips n’ Dips. Did you ever think of pairing sweet potatoes with avocado, or apples with yogurt? Check out the photos on the following pages and I think you’ll be tempted to prepare these for your next day out. To a delightful spring, Esther

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Recipes, Styling & Photography By Yossi & Malky Levine

Oven Baked Sweet Potato Chips with Creamy Avocado Dip We can always use a good carb in our lives to rev up the energy and give our brain the food it needs. This one is a winner, especially when paired with avocado. 2 large sweet potatoes 2 tsp corn starch ¼ cup olive oil Salt, pepper, paprika for sprinkling Avocado Dip: ¼ cup plain yogurt 1 ripe avocado 1 tbsp fresh lemon juice 2 garlic cloves, crushed Salt & pepper Wash sweet potatoes and thinly slice with a mandolin. Place sweet potato slices in a bowl and cover with warm water. Add the corn starch and soak for 15-20 minutes. Preheat oven to 400°F and line two baking sheets with parchment paper. Remove the potatoes from the water and dry very well with a paper towel. Brush each side of the potato slices with oil and place on the baking sheet. Sprinkle generously with salt, pepper, and paprika. Bake for 25-30 minutes, flipping the potato slices half way through the baking process. Check the potato chips frequently to make sure they don’t burn. Allow to cool for 5-10 minutes before serving. For the dip, combine all ingredients until smooth.

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Cinnamon Apple Chips with Maple Yogurt Dip Cinnamon and apple are a classic combination, but this yogurt dip takes the chemistry up a notch.

4 apples, cored and sliced 1/8 inch thick 2 tsp cinnamon Cooking spray

Yogurt Dip: 1 cup plain Greek yogurt 2 tbsp maple syrup (or honey) 1 tsp peanut butter

Preheat oven to 200Â°F. Line 2 baking sheets with parchment paper and spray with cooking spray. Line the apple slices flat on the sheets, without overlapping. Sprinkle with cinnamon, turn the slices on the other side, and sprinkle with cinnamon again. Bake 2-3 hours until the chips are dry yet still soft. Allow to cool completely before placing them in an airtight container for up to 4 days. For the dip, combine all ingredients until smooth. Yield: 4 servings

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Sweet!

Eat Well

Recipes

Parmesan Kale Chips with Garlic Aioli Get your fill of protein and veggies in one crunchy snack! 1 bunch kale 2 tbsp olive oil Salt and pepper Parmesan cheese

Garlic Aioli: 1 egg yolk, at room temperature 1 Tablespoons lemon juice 1 cup olive oil 3 garlic cloves, minced

Preheat the oven to 275°F. Fill a large bowl with water and add kale. Swish around to remove any dirt, then drain. Dry thoroughly using a towel or salad spinner. Tear the kale leaves into 2” pieces, discarding the stems, and place in a bowl. Drizzle with olive oil and toss with your hands until evenly coated. Rub each leaf gently between your fingers until each is covered in oil. Arrange the leaves in a single layer on a lined, ungreased cookie sheet. Sprinkle with salt, pepper, and parmesan cheese. Bake for 18 to 20 minutes or until leaves are crispy. Store in an airtight container. For the Aioli: Place room-temperature egg yolk and lemon juice in a food processor. Blend until frothy. Slowly add the oil mixture tablespoon by tablespoon (it’s very important to do it slowly) while the food processor is on. Once you have added about ½ cup of the oil, you can pour it in a bit quicker. Now you should have mayo. Add the garlic and blend until well combined.

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Recipes and styling by Shiffy Friedman, photo by Ruchy Lebovits

Thyme for Dinner

Mustard Scallion Chicken

Even a simple chicken cutlet in the oven for those really hectic days doesn’t have to be bland or dry just because it’s not slathered in processed sauces or sweet gravy. Feel free to add broccoli and/or cauliflower to the pan. The vegetables will absorb the deep flavor of the sauce, adding a kick to your wholesome dinner plate. 4 chicken cutlets, thinly pound 4 Tbsp mayonnaise* 2 tsp vinegar 2 Tbsp mustard 2 stalks celery, thinly sliced salt pepper garlic powder onion powder In a food processor fitted with the s-blade, beat the eggs until a creamy consistency is achieved. Add half the oil in drizzles, allowing the mixture to solidify. Add the lemon juice and spices and blend well to combine. Add remaining oil slowly and mix on high speed until completely blended. Lasts up to two weeks in an airtight container in the fridge.) Mix all marinade ingredients in a large airtight container. Add cutlets, cover the container, and shake vigorously to coat chicken in marinade. Refrigerate for 30 minutes up to overnight. Preheat oven to 350 F. Transfer cutlets with sauce to baking pan and bake, covered for 45 minutes. Uncover and bake for an additional 15 minutes. Garnish with fresh scallions. Total prep time: 5 minutes • Yield: 4 servings

*I either make my own mayonnaise or use Hellman’s Light. While making it on your own may seem daunting, it’s actually super simple, completely sugar-free and unprocessed, and the flavor is unparalleled. Here’s the recipe I use. 1 large egg 1 cup olive oil 2 Tbsp lemon juice (from 1 large lemon) ½ tsp salt dash of pepper

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Recipe and photography by Naomi Hazan

Build your meal on vegetables

Chimichurri Portobello Mushroom Skewers These marinated mushroom kabobs are packed with tons of flavor. With a zesty herb sauce and the hearty texture of mushrooms, you won't miss meat one bit with these! Naomi @onelifetoeat For the skewers: 6-8 Portobello mushrooms, cleaned and cubed 1 Tbsp olive oil ¼ tsp salt For the chimichurri: 1 shallot, thinly sliced 1 clove garlic, crushed ¼ cup red wine vinegar 2 Tbsp olive oil ½ tsp salt 2 Tbsp fresh parsley, minced ½ tsp dry oregano ¼ tsp red pepper flakes (optional) Toss the mushroom cubes in the oil and salt, and skewer them (5-6 pieces per skewer). In a mixing bowl, combine the sauce ingredients and allow to marinade for 10 minutes. For a smoother chimichurri sauce, pulse the ingredients in a food processor. Heat up a pan on medium heat and sear the mushrooms on both sides for 10 minutes, flipping every 2 minutes. Drizzle chimichurri sauce over the mushrooms and serve warm or at room temperature.

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Nutrition Tidbits in the News By Liba Solomon, CNWC

YES TO A LOW-CARB, HIGH-PROTEIN DIET

for Type 1 diabetes

Most diabetes experts do not recommend low-carb diets for people with type 1 diabetes, especially children. Some worry that restricting carbs can lead to dangerously low blood sugar levels, a condition known as hypoglycemia, and potentially stunt a child’s growth. But a new study published in the journal Pediatrics found that children and adults with type 1 diabetes who followed a very low-carb, high-protein diet for an average of just over two years, combined with insulin at smaller doses than typically required on a normal diet, had “exceptional” blood sugar control. The overall rate of major complications was low, and children who followed this diet over several years did not show any signs of impaired growth. The study found that the participants’ average hemoglobin A1C, a long-term barometer of blood sugar levels, fell to just 5.67 percent. An A1C under 5.7 is considered normal and is well below the threshold for diabetes, which is 6.5 percent. “Their blood sugar control seemed almost too good to be true,” says Dr. Belinda Lennerz, the lead author of the study and a pediatric endocrinologist at Boston Children’s Hospital and Harvard Medical School. “It’s nothing we typically see in the clinic for type 1 diabetes.” The researchers recruited 316 people, 130 of them children whose parents gave consent, and then reviewed their medical records and contacted their medical providers. While it was an observational rather than a clinical trial, the study is striking because it highlights a community of patients who have been “extraordinarily successful” at controlling their diabetes with a very low-carb diet, says Dr. David M. Harlan, the co-director of the Diabetes Center of Excellence at the UMass Memorial Medical Center, who was not involved in the study. “Perhaps the surprise is that for this large number of patients it is much safer than many experts would have suggested.”

TOP 10 HYDRATING FOODS A handy list

With summer approaching, hydration takes on an urgent significance. Especially if gulping down liters of water isn’t your thing, consuming hydrating foods may help ensure that your body receives enough water to function optimally. Roughly 20% of our hydration comes from food. Fruits and vegetables not only have a high water content (up to 96%!), but also contain key vitamins, minerals, and nutrients. Because they have such high water levels, these foods are often very low in calories. Celery, for example, is 95% water and has only 6 calories per stalk. It’s also a source of folate and vitamins A, C, and K. Here are some of the best options when it comes to hydrating fruits and veggies, with their water content:

cucumbers: 96.99% iceberg lettuce: 95.69% radishes: 5.69% celery: 95.45% tomatoes: 94.94% zucchini: 94.35% eggplant: 92.44% bell peppers: 91.94% cauliflower: 91.90% star fruit: 91.67%

52 The Wellspring | June 2018

MUCH OF MATCHA

Why this trendy beverage is good for you You’ve probably heard of matcha, a type of green tea that’s been around since the 12th century, but only recently gained significant popularity. Matcha-infused recipes have become the trend. But what exactly is this bitter, green powder, and what can it do for your health? Known for its vibrant green color, rich grassy taste, and numerous health benefits, matcha is a powdered form of green tea traditionally used in Japanese tea ceremonies. It helps enhance mental alertness and presence of mind, while simultaneously promoting a calm state. What sets these tea varieties apart are their processing methods and degree of oxidation. Matcha and regular green tea have several distinct differences when it comes to cultivation, harvest, production, and nutritional profile. To produce organic matcha green tea, the tea bushes must be shaded from sunlight 20 to 30 days before harvest. Protecting the leaves from direct sunlight stimulates the production of amino acids and increases the chlorophyll levels, which makes the leaves turn dark green. After the finest leaves are harvested by hand, they are steamed to stop fermentation, preserving their color and health benefits. Then their stems and veins are removed. The leaves are dried and aged in cold storage before being stone-ground on a granite block until they turn into fine powder. Unlike other tea variants that are served by soaking the leaves in hot water, matcha green tea is prepared by whisking the powder in hot water until a layer of froth is formed. The unique cultivation and production of matcha are responsible not only for its rich flavor and vibrant coloring, but also for its nutritional value. Here are some of the health benefits of matcha green tea: Enhances cognitive function and concentration: Matcha contains high amounts of L-theanine, an amino acid that may help improve your memory and concentration by increasing the production of serotonin and dopamine in the brain. Provides a significant amount of antioxidants: Matcha is an excellent source of antioxidants, especially epigallocatechin gallate (EGCG), which is a catechin that may help fight the negative effects of free radicals, protecting the cells and tissues against damage. A teaspoon of matcha contains 15 times more antioxidants than pomegranates and blueberries, and 60 times more than spinach. Provides a calming effect: The L-theanine content of matcha improves the production of alpha waves in the brain, which helps induce mental relaxation and reduce stress levels. Boosts energy levels and endurance: Matcha contains a healthy form of caffeine, which may help improve energy levels and endurance without any adverse side effects. Detoxifies the body: Matcha contains high levels of chlorophyll, helping to flush out heavy metals and toxic chemicals from your body. Aids in weight loss: Drinking matcha may help increase your metabolic rate, allowing your body to burn fat more

efficiently. Exercising immediately after drinking matcha green tea may increase the fat-burning rate by up to 25 percent. Strengthens the immune system: Aside from being rich in antioxidants and L-theanine, matcha contains small amounts of vitamins and minerals. Collectively, these nutrients may help boost your immune system and protect your body against bacterial infections and viruses. Improves eye health: A study published in the Journal of Agricultural and Food Chemistry found that the catechins in matcha green tea may also be absorbed by various parts of the eyes, reducing the risk of glaucoma and other eye diseases. In addition to the benefits mentioned above, research also suggests that matcha green tea can help fight certain illnesses, including heart disease, type 2 diabetes, liver disorders, and several types of cancer. As with other types of tea, matcha contains caffeine. A half-teaspoon of matcha powder contains 35 mg caffeine, which is slightly higher than the content of regular green tea, but still lower than that of coffee. Although both coffee and matcha green tea contain caffeine, their effects on energy level and mental clarity are different. Unlike coffee, which may cause energy crashes, nervousness, and jitteriness, matcha green tea may help improve brain function without any adverse side effects. The larger catechin molecules tend to bind with caffeine, slowing down its release into the bloodstream. This leads to stabilized energy levels and prolonged energy-boosting effects. L-theanine also helps sustain the release and counteract the negative effects of caffeine, while inducing mental clarity and alertness. Matcha is prepared differently from other types of tea. Preparing a traditional bowl of matcha may seem difficult, but it’s actually quite simple. In the traditional Japanese way, a bamboo spoon called shashaku is used to measure the amount of tea that will be mixed with hot water in a heated tea bowl. The mixture is then whisked using a special bamboo whisk, a chasen, until it becomes frothy. If you don’t have these accessories, a small conventional whisk and a ceramic bowl will do. There are three different ways to prepare matcha: standard, usucha, and koicha. The standard matcha tea involves mixing one teaspoon of matcha powder with 2 ounces of hot water. Usucha is a thin concoction made by mixing a half teaspoon of matcha with 3 to 4 ounces of hot water. Koicha, on the other hand, is a thicker form of matcha green tea made by mixing 2 teaspoons of matcha in 1 ounce of hot water—this type of matcha is commonly used in Japanese tea ceremonies. Enjoy your cup of wholesomeness!

Sivan 5778 | The Wellspring 53

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:

PAPAYA

Principle

Nutrition Value

Percentage of RDA

Energy

43 Kcal

Carbohydrates

10.82 g

Protein

0.47 g

Total Fat

0.26 g

Cholesterol

0 mg

Dietary Fiber

1.70 g

Folates

37 µg

Niacin

0.338 mg

Pantothenic Acid

0.218 mg

Pyridoxine

0.038 mg

Riboflavin

0.027 mg

Thiamin

0.023 mg

Vitamin A

950 IU

32%

Vitamin C

60.9 mg

102%

Vitamin E

0.30 mg

Vitamin K

2.6 Âµg

Sodium

8 mg

0.5%

Potassium

182 mg

Calcium

20 mg

Iron

0.25 mg

Magnesium

21 mg

Phosphorus

10 mg

Zinc

0.08 mg

0.5%

Vitamins

Papaya is not one of those fruits you’ll find in my fridge on any given day, but after enjoying a few chunks at a recent family occasion, I was intrigued to hear about its unique health benefits, especially thanks to its powerful digestive enzyme, papain. Of course, this revelation led to further research on my part, which you’ll be fortunate enough to benefit from in this article. Christopher Columbus was known to have called papaya the “fruit of the angels.” This orange, melon-like fruit is native to southern Mexico and Central America, but can be grown in most tropical areas. While ripe papaya is commonly used for culinary purposes—to make juice and as a delicious addition to salads, salsa, or desserts—it’s also used as a meat tenderizer, digestive enzyme, and to make chewing gum. Papaya is renowned as a powerful digestive aid due to the papain it contains. But this unique fruit can also help the body heal wounds, reduce inflammation, purify the blood, and more. Papaya, like other types of tropical fruits, is also high in multiple vitamins, minerals, flavonoids, and antioxidants and is used around the world to boost overall health in numerous ways.

Electrolytes

Minerals

54 The Wellspring | June 2018

In Your Plate!

• Papaya can be eaten raw, sliced in half, with the seeds scooped out. You may want to add a little squeeze of lemon to enhance the flavor. • The seeds are usually discarded, but they are edible. They are slightly spicy and can be used as a pepper substitute in salad dressings and other sauces. • Papaya is amazing in a smoothie to start the day right. Mix papaya with other tropical fruits and your favorite protein powder for a powerful breakfast.

Digestive compounds found in papaya help the body break down and use proteins properly. Specifically, papain helps break apart the bonds between amino acids, the building blocks of proteins. Papain is similar to other types of enzymes produced in the pancreas that help our bodies digest meat. But while these enzymes need acid for activation, papain can work even without the presence of acid.

2011 study found that inflammatory markers decreased when test subjects were given papaya (Molecular Nutrition and Food Research). Indeed, researchers believe that papaya may help reduce inflammation in people with inflammatory medical conditions, such as rheumatoid arthritis. Papain has also been shown to help reduce inflammation in people with diseases such as asthma and arthritis, and can help reduce inflammation in the prostate.

Papain can thus be particularly helpful for people struggling with low stomach acid, who may not be able to tolerate consuming certain types of meat. It can also help those with absorption problems better absorb protein once it has been eaten.

Due to the high levels of vitamin C, vitamin A, and other flavonoids it contains, papaya is a great fruit to help keep the skin healthy and wrinkle-free. These nutrients work as antioxidants, helping prevent free radical damage, which is the leading cause of aging.

People with digestive disorders, such as irritable bowel syndrome, leaky gut, or autoimmune and inflammatory bowel diseases, may benefit from adding papaya or a papain supplement to their diet. Since papain helps with digestion, eating papaya in the morning can help reduce the symptoms of morning sickness. Eating papaya can also help prevent constipation due to its high fiber content and may be especially helpful if you eat any type of processed meat or if you suffer from indigestion.

Crushed papaya leaves have been used to treat dengue fever, a deadly viral infection transmitted by mosquitos in tropical areas. It’s interesting to note that traditional Polynesian cultures in Hawaii and Tahiti made poultices out of papaya skin to help with wound healing, since papaya skin is particularly high in papain. They would apply the poultice directly to the skin to heal burns, rashes, and bug bites. Papain can be used to treat fungal and viral infections of the skin, such as warts or ringworm. It helps destroy the layer of protein that protects viruses and fungi against attacks, helping reduce their ability to reproduce.

In addition to its digestive benefits, papaya has been shown to contain anti-inflammatory benefits, as well. A

Selection Tip

Previously, finding papaya outside of the tropics was difficult, but today it can be seasonally found in most supermarkets. There are two main varieties of papaya: Mexican and Hawaiian. The Mexican type can grow up to 10 pounds in size, whereas the Hawaiian papaya is generally smaller. Both have a sweet orange-colored flesh and dark, gelatinous seeds. When immature, papaya is green and can be eaten only if cooked. Green papaya is used for stir-fries and curries in Asian cultures. As papaya ripens, it develops its yellow-orange color and its signature sweetness. A ripe papaya has orange skin that will give a little when pushed. If you purchase a papaya to eat the same day, choose one that has a reddish-orange skin and is softer; it’s okay if it has a few black spots on the skin. If the papaya is yellow, it will take a few days out on the counter to ripen. Papaya is best stored at room temperature to allow the sweet flavors to develop. If you are planning on dicing it up, be sure to eat as soon as it is cut for the best taste.

In the Kitchen

Papaya Boats This refreshing dish works great as a unique appetizer or dessert at your next summer party. 1 cup plain yogurt ¼ cup walnuts ¼ cup raisins or chopped dates 1 cup chopped strawberries 2 medium papayas, cut in half lengthwise and seeded 2 Tbsp honey In a bowl, mix the yogurt, walnuts, and raisins/dates. Fold in the strawberries. Spoon the mixture into the centers of the papaya halves. Drizzle with honey to serve. Yield: 4 servings

Sivan 5778 | The Wellspring 55

Living Well

Health Profile By Esther Steinmetz

BRACHA

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 Tanya Rosen, owner of Nutrition by Tanya, offers for improved quality of life.

Age: 23 Location: Brooklyn Weight: 175 lbs. Height: 5’ 6” Marital Status: Single Occupation: Secretary

Favorite health food: Apples and clementines, YUM!

That’s amazing! Fruits give you lots of nutrients, including fiber, and help you stay full throughout the day.

Favorite junk food: BBQ chips, milk chocolate

Right now, these foods may appeal to you. However, once you stick to a health eating lifestyle and become more aware of what your body truly needs, you’ll crave sugar and processed foods less and foods like these will lose their luster.

Favorite exercise: Treadmill

Favorite nutritious dish: Grilled chicken salad with loads of veggies, with a tablespoon of my own light garlic-mayo dressing.

That’s a great favorite nutritious dish. Lots of free vegetables also help keep you full.

My usual bedtime: 11:00

My usual wake-up time: 7:00

Keep up your sleep schedule; getting seven hours of sleep per day helps you with clear decision making and alertness.

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My biggest meal on a usual day: Lunch. Both lunch and dinner are important to me, but lunch is definitely what I focus on the most.

My usual dinner menu: Lemon-garlic salmon with a salad.

I like the healthy dinner choice. I personally like putting in lemon wedges as well. It tastes so good and is free on the plan, too!

My weight loss saga: I want to lose weight, but one of the hardest things for me to do is to drink water and to eat less junky food in between meals.

Yes, junky food is tempting for some people. However, there are a plethora of health products, such as the TAP line, that are not only nutritious but delicious as well. As for the water, I find it is hard for many people to drink their required water intake per day, but it helps tremendously with weight loss as well as hunger prevention. One way to ensure that you're adequately hydrated is to drink a set amount, such as two cups, before every meal and before going to sleep. That way, you don't have to keep track all day long.

Greatest weight loss challenge: When I’m at a restaurant and my friends order pizza and pasta, etc. All I want to do is to eat the same

I totally understand how much of a challenge it is, but it may help you to envision them as foods you don’t like.

My weight/lifestyle goals: To eat more healthfully.

How I would treat myself if I get there: A trip to Florida once I hit my goal weight!

“

”

ONE WAY TO ENSURE THAT YOU'RE ADEQUATELY HYDRATED IS TO DRINK A SET AMOUNT, SUCH AS TWO CUPS, BEFORE EVERY MEAL AND BEFORE GOING TO SLEEP. THAT WAY, YOU DON'T HAVE TO KEEP TRACK ALL DAY LONG.

Tanya Rosen, M.S CAI CPT is a nutritionist, personal trainer, and owner of Nutrition by Tanya with locations in Flatbush, Boro Park, Williamsburg, Monsey, Crown Heights, Manhattan, and Lakewood. Tanya is the creator of the TAP (Tanya approved products) line available on her website, offices, and select super markets, offering all natural low calorie delicious snacks and food. She’s also the creator of the Shape Fitness Kosher workout DVDs for ladies and for teens, available in all Judaica stores. Tanya can be reached through The Wellspring.

To be interviewed for this column (anonymously) please send your contact information to info@wellspringmagazine.com.

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Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

6 TOP REASONS WHY PEOPLE FAIL AT WEIGHT LOSS Over the past 10 years in my private practice, I have identified core common reasons why many individuals struggle to lose weight and maintain their weight loss. If you are one of the many individuals who fall into the failed dieter category, read below to find out which behaviors and mindsets to change in order to successfully lose weight and keep it off. Giving up too soon If it took you a couple of years to put on an extra 30 pounds, the good news is that it probably won’t take a whole two years to shed them. While everyone wants to lose weight fast, the reality is that for most people, losing 1.5-2 pounds each week is healthy and sustainable. Fad diets and cleanses do not teach us how to eat smart over the long haul, and usually the weight lost from radical dieting attempts will creep right back on. Choose a diet that syncs with your normal eating pattern and mostly contains foods that are healthy, along with small amounts of foods you enjoy. For most people, losing 30 pounds can seem like a huge task. So it’s a good idea to be realistic with how busy your schedule is and whether or not you have time to incorporate exercise into it. Then make small goals. For example, to lose 5 pounds in the next 2 weeks. Then reevaluate the next small goal, such as 5 more pounds before the next Yom Tov. If you know you’re going to be having a challenging week, set a goal of maintenance. Keeping your body weight where it is can be a real challenge, and a good skill to practice while you are still losing weight. Following a restrictive food plan A food plan that is unappealing to you, too rigid, or too restrictive is a recipe for failure. Make sure that you are following a plan that incorporates foods you love as well as healthful and filling foods, and that is designed by a professional to incorporate enough calories to keep you satiated while still allowing you to lose weight in a healthful way. Do your body a favor and end starvation diets and fad diets. Your body’s weight is a result of myriad physiological processes that must be nourished with nutrients from good, healthy food. Instead of looking at how you can withhold food from your body as a punishment for weight gain, start asking yourself how you can heal your body with delicious, nourishing food as medicine. By chronically restricting food, you tell your body that it’s in starvation survival mode. Quit making your body so great at storing fat!

Losing motivation When something is new and fresh, human nature is to view it as exciting, and we often devote extra energy to it. The same is true with a new diet or exercise regimen. It’s fun, at least for the most part, and much easier at the outset. The problem is that many people lose that initial spark and thus their motivation. Inspire yourself with other peoples’ stories of weight loss and how they persevered, even when they wanted to give up. Look at before and after photos of real people who achieved the weight loss that you want to achieve. Seeing how other people have done it will minimize distractions and help keep you focused. And most important, don’t miss your nutrition appointments, even if you had an unsuccessful week. Emotional eating Eating should be enjoyable, but when the love of food is used as a coping mechanism during times of stress or sadness, it can turn unhealthy. If you’re an emotional eater, dealing with the underlying emotions that fuel compulsive eating is essential. Learning about and practicing mindfulness can help you become aware of your body’s true needs. Observing your thoughts and emotions allows you to break the habitual cycle of emotional eating and make rational choices. Searching endlessly for quick fixes The many individuals I encounter daily often ask me about the latest fad diet book, miracle herbal weight loss supplement, or $2000 dollar/500 calorie no-hunger plan that “everyone is doing.” And guaranteed, three months later, they all report that their friends who tried it were unsuccessful. Dishonest marketing and photos draw in many people to try quick fixes or magic pills bought online, but as soon as they stop these unsustainable programs, they regain all the weight they lost, and then some. There is no replacement for finding out what works for you and sticking with it. Underlying physiological issues Occasionally, I meet a client who has done everything right, but the scale just won’t budge. Underlying hormonal imbalances, adrenal fatigue, and thyroid dysfunction can prevent the most dedicated person from losing weight. Clinically investigating these underlying causes of stubborn weight loss resistance, and addressing them at the root, can gradually allow people to lose stubborn weight.

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

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Living Well

Monthly Dose By Yaakov Goodman

GETTING TO THE HEART OF HEARTBURN Heartburn afflicts more than 40% of adult Americans. For some people, heartburn causes minor discomfort after eating, while others experience pain so intense that they rush to the ER, fearing a heart attack. The term heartburn is used to describe acid reflux (gastroesophageal reflux) â&#x20AC;&#x201D; the backward flow of stom-

quent heartburn, the regurgitation of food or sour liquid, problems with swallowing, coughing, wheezing, and chest pain â&#x20AC;&#x201D; especially when lying down at night. The cause of both heartburn and GERD is the failure of the sphincter muscle between the stomach and esophagus to close properly. Since

ach acid into the esophagus, the tube connecting the throat and stomach. During an episode of heartburn, you might taste regurgitated food or sour liquid at the back of your mouth or experience a burning sensation in your chest. Sometimes acid reflux (heartburn) progresses to the more severe gastroesophageal reflux disease (GERD). GERD is characterized by more fre-

esophageal tissues are relatively delicate, they are unable to handle the harsh digestive components that are regurgitated into the esophagus from the stomach. The result is that victims experience mild to severe pain, commonly referred to as heartburn, and serious damage. The human stomach is an extreme environment, constantly churning with muscular action, boiling with

60 The Wellspring | June 2018

hydrochloric acid, and laden with protein-destroying enzymes. This environment is essential for the proper breakdown of large food molecules in preparation for further digestion and absorption in the small intestine. Fortunately, the stomach is well protected against these threats, producing a thick lining of mucus that separates the stomach contents from the delicate walls of the stomach itself. But the esophagus, the long, flexible tube that connects the mouth to the stomach, lacks protection against acid and other digestive contents. Instead, the esophagus is protected by gravity and the relatively weak sphincter muscle at the lower end of the esophagus to keep stomach contents in place. After a heavy meal, particularly a fat-rich meal that can slow the stomach in emptying, the pressure in the stomach can overwhelm the lower esophageal sphincter, allowing highly-corrosive stomach contents to reflux, or wash back, into the esophagus. Many people suffer from transient relaxation of this sphincter, causing reflux to occur unpredictably. Heartburn and GERD are both painful and potentially dangerous. Chronic heartburn predisposes people to higher risks of esophageal and other cancers of the upper digestive tract, including the esophagus, larynx, and pharynx. Esophageal cancer related to heartburn has become epidemic in the modern world. Mass-advertising of antacid drugs

Neutralizing Acid in the Esophagus Maxi Health has zeroed in on two natural compounds with their formulation of the supplement Chewable Neutralizer™, a targeted response to potentially damaging stomach acid. First, calcium carbonate has long been shown to act as an acid buffer

and to promote neutralization of acid. Compared to swallowed minerals that work on the stomach, calcium carbonate in chewable form has been shown to reduce acidity in the esophagus. Studies have found that calcium carbonate in a chewable tablet form promotes esophageal motility. That is, it enhances the sequential, esophageal muscle contractions that help foods and liquids travel the distance from the mouth to the stomach. This helps block the backward flow of stomach juices from the stomach into the esophagus and more effectively clears any acid already in the esophagus. In one study, a group of 20 otherwise healthy individuals with a history of episodic heartburn were given food designed to induce that affliction— chili, cheese, raw onions, or soda. One hour after the meal, they were randomized into groups and given varying doses of calcium carbonate in chewable form. The study team used esophageal and stomach probes to measure acid levels for all volunteers. Within one half-hour of treatment, acid levels began dropping far more dramatically in those who had taken the chewable calcium carbonate tablet and pH levels rose significantly in the esophagus, indicating much less acidity, The researchers were especially impressed that the chewable calcium carbonate did not significantly decrease acid production in the stomach, unlike proton pump inhibitor drugs. The second important ingredient in Maxi Health’s Chewable Neutralizer™ is DGL, a licorice root extract, which has been found to inhibit GERD symptoms. Licorice has long been used in the treatment of ulcers, and modern biochemical studies have now recognized its potent anti-inflammatory properties. The data on DGL suggest it may provide safe, protective benefits for GERD patients when taken in chewable tablet form. Scientists conducted a randomized, placebo-controlled study, specifically designed to test DGL extract’s anti-inflammatory effects on those suffering from functional chronic heartburn.

The team enlisted 50 adult patients with functional dyspepsia (indigestion). Subjects were randomly assigned either to a control arm that received a placebo or to an active arm that received 75 mg of DGL extract. Both placebos and extract were taken daily after food, in the morning and again at night. All volunteers were asked to complete a series of symptom and quality-of-life scales at baseline and after 30 days of treatment. Patients supplemented with DGL extract reported a significant 51% reduction in their overall symptom scores. DGL-supplemented patients were also asked to rate themselves on a dyspepsia-specific scale that considered 10 gastrointestinal symptoms: upper abdominal fullness, upper abdominal pain, belching, bloating, early satiety, nausea, vomiting, regurgitation, heartburn, and loss of appetite. Results showed a 55% decrease in these dyspepsia symptoms in the DGL group, while placebo patients showed only a 19% reduction. A substantial 56% of the supplemented subjects demonstrated improvements in what is known as a global efficacy score—a special index for the overall response to 30 days of intervention—while placebo subjects showed a 0% improvement. The overall findings clearly demonstrate that these natural compounds provide fast heartburn relief, effective GERD prevention through improved esophageal motility, and symptom improvement in those with functional dyspepsia. No adverse events or side effects were reported in any of the studies. There are many public misconceptions about the underlying causes of heartburn and GERD, with a resulting widespread overuse of drugs that reduce stomach acid. However, the human stomach requires acidity for proper functioning. At Maxi Health we are proud to offer the supplement Chewable Neutralizer™ for those who seek to combat heartburn, whether chronic or acute. Consider taking 1-2 chewable of these quick acting tablets after meals and at bedtime.

Sivan 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.

has convinced GERD sufferers that to relieve symptoms, they must block the production of acid in the stomach. However, the human stomach must operate in acidic conditions to digest food properly and long-term use of GERD drugs involves serious health risks, including cardiovascular disease. Unfortunately, conventional medicine often targets the wrong body organ to prevent and treat GERD, focusing on the stomach and the high level of acid it produces. As a result, pharmaceutical companies have taken advantage of the huge market stemming from this perceived “need” to reduce stomach-acid production. They have flooded consumers with advertising for a wide array of drugs designed to alter the pH balance of the stomach, which can have long-term adverse impacts on one’s health. Targeting stomach-acid production with these drugs does indirectly reduce reflux symptoms. The hidden side effects, however, constitute massive overkill and can be a cause of deteriorating health. Reducing the stomach’s acidity weakens its ability to serve as a barrier to infection. It can also contribute to nutrient malabsorption. More critically, the drugs used to reduce stomach acidity—known as proton pump inhibitors or PPIs—have serious risks. Long-term use of proton pump inhibitors increases the risk of kidney disease, blood vessel calcification, nutritional deficiencies, cardiovascular disease, various infections, and bone fracture. The challenge has been to neutralize acid and other stomach contents specifically in the esophagus without reducing stomach pH balance. This would enable GERD sufferers to reduce their dose of PPI drugs or steer clear of them altogether.

Wellbeing

Child Development by Shira Markovic

the big five Five micronutrients essential for a child’s overall health and well-being

Micronutrients, which consist of vitamins and mineral, are essential for “development, disease prevention, and the overall well-being of children.” According to the CDC at least half of children worldwide ages six months to five years suffer from at least one micronutrient deficiency, if not more. Here are five of the top essential micronutrients for children’s overall health and development.

Vitamin A

Vitamin A is reportedly one of the most crucial micronutrients for early childhood development, as noted by the CDC. In addition to supporting healthy immune system functions, it can also reduce the risk of blindness and stunted growth. According to the CDC, some side effects of a vitamin A deficiency are dry skin and hair, along with impaired bone growth. Introducing vitamin A to child’s diet can help with tissue repair, vision, and healthier skin. Vitamin A can be found in dairy products such as milk, cheese, and yogurt, as well as pistachio nuts, carrots, and cantaloupe, to name a few.

Vitamin D

A CDC study found that vitamin D deficiency not only affects children in resource-limited countries, but in resource-rich countries, as well. Infants and developing children require vitamin D for proper bone metabolism and immune system regulation, as stated by the World Health Organization. A lack of vitamin D in a child’s diet is linked to a slew of respiratory infections including pneumonia, bronchiolitis, and tuberculosis. Pneumonia is one of the leading causes of death for children worldwide, making vitamin D an integral vitamin for kids. This vitamin can be found in foods such as eggs and oily fish (like salmon), as well as cheese.

Iron

It may come as a surprise to some, but iron deficiency is the most common nutritional deficiency worldwide. In fact, the CDC found that it affects half the children in developing countries. The World Health Organization reports that “children are particularly vulnerable to iron deficiency anemia [a common type of anemia] because of their increased iron requirements in the periods of rapid growth, especially in the first five years of life.” Side effects of iron-deficiency anemia include impaired cognitive development and even childhood morbidity. To prevent IDA in young children, the CDC suggests infants less than a year old who aren’t primarily being breastfed drink infant formula fortified with iron. For exclusively or partially breastfed infants, the American Academy of Pediatrics recommends daily vitamin D early on, followed up with supplements. And for older kids, the Mayo Clinic recommends serving food rich in iron. Some good sources of iron are dark green leafy vegetables, chicken, and beans. It’s also recommended that kids between 1 and 5 years old should not drink too much milk—no more than 24 ounces in a day.

Zinc

Iodine

Iodine is essential for the production of thyroid hormones, which are important for development and growth. Unfortunately, there are an estimated 2 billion individuals suffering from iodine deficiency worldwide. The NIH reveals that countries in Europe, Africa, Southeast Asia, and the Eastern Mediterranean are the main regions struggling with iodine deficiency. Even mild cases of iodine deficiency can cause “neurodevelopmental deficits such as somewhat lower-than-average intelligence as measured by IQ,” according to the National Institutes of Health. Iodine supplements can help, though, impacting cognitive function and reasoning abilities. Unlike other minerals, iodine isn’t easily found in common household food items, though it can be found in some: fish and dairy products, for instance. Seaweed, too, is one of the top sources for consumable iodine. And though it’s probably not a kid’s first choice for a snack, you can get your kids to eat it by packing it in their lunches.

The last time you heard about the importance of zinc, you were probably stuffed up and inquiring about cold medicine at your local pharmacy. That’s because zinc is essential for immune support and infection resistance. And when it comes to child development, this mineral aids the nervous system and overall growth. In fact, the World Health Organization cites zinc as the key mineral for linear growth of children under the age of five, aiding in immune support, height, and weight gain. Plus, zinc can be found in many popular foods, such as beans, nuts, and dairy products, making it a relatively easy find. A multi-vitamin supplement, such as Maxi Health’s Multi Yums™, contains not only zinc, but also a host of various other important nutrients to ensure your child’s healthy development.

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Wellbeing

Health Personality By Shiffy Friedman

a cup of tea with: SHIRA SAVIT, M.A., M.H.C., C.H.C. OCCUPATION: Eating Psychology and Nutrition Counselor

LOCATION: Yerushalayim, virtual PASSION: Helping women develop a

kinder, wiser relationship with food that leads to a positive sense of self regardless of weight or size.

WISHES PEOPLE WOULD KNOW THAT: our relationship with food is as important as the food itself.

“May I share with the readers what you bring for snack every Tuesday morning?” I ask Shira, a fellow participant at my weekly parenting class, when we start our interview. For the past three years or so, Shira Savit and I have been attending Rebbetzin Sima Spetner’s chinuch shiur in Yerushalayim, and in the few minutes of blessed leisure time we working moms permit ourselves before and after class, we’ve come to learn of our shared interests, starting with parenting, of course, and then some other stuff, such as emotional health and nutrition. “I always bring some kind of homemade spelt baked good, as well as organic green tea,” Shira, an eating psychology and nutrition counselor, shares. Even from the short time I spend with Shira every Tuesday morning, I can attest to her dedication to healthy eating. Soft-spoken and petite, with a friendly smile, Shira didn’t surprise me when she told me a while back that she was studying to become an eating psychology and nutrition counselor. While it did take a while until we finally got down to conducting this interview, the career she was pursuing instantly intrigued me. Although both the mental health and nutrition fields are not lacking in specialists, I was curious to learn how Shira was combining both facets in helping her clients achieve greater quality of life and satisfaction. “I have a master’s degree in mental health counseling from Queens College and worked in the mental health field in various capacities,” Shira, who’s originally from Long Island, New York, shares her background in the field of mental health. “I found that the majority of teens and women I met with spoke about negative body image issues, weight issues, or just overall health concerns. I was always interested in nutrition and health, to the point that most of my

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family and friends commented that I should work professionally as a nutritionist.” However, despite the encouragement Shira was receiving, there was something about the term nutritionist that didn’t sit well with her. “I didn’t want to see clients and tell them what to eat and what not to eat,” she admits. “I knew there was more to the nutrition story than just food, so I decided to combine my master’s in counseling with my natural propensity toward nutrition. I trained at the Institute for Integrative Nutrition to become a certified holistic health coach. In addition, I studied at the Institute for the Psychology of Eating, and became a certified eating psychology coach.” Combining her knowledge of mental health with her education in holistic nutrition, Shira’s approach is positive and empowering. “I don’t see eating challenges as a sign that ‘something’s wrong with you,’” Shira shares of her refreshing perspective. “Rather, I see them as starting point from which to explore the specific circumstances that impact a person’s food, weight, and overall health. I look to support my clients with coaching strategies and nutrition principles that yield results, while being nourishing, doable, and sustainable. “In today’s society,” Shira notes, “we’re constantly inundated with

negative and conflicting messages about food, weight, and diet. We’ve been told that we lack willpower or that we need more control. The majority of nutrition experts promote conflicting advice. The result is that people are confused about what to eat, and how to have a happy relationship with food and a healthy metabolism. In my professional practice, I combine many of the best strategies from nutrition science and eating psychology. By eliminating all the “shoulds” and “shouldn’ts,” I focus on what’s right for the client’s body and her personal style. I don’t believe in a one size fits all approach to losing weight, stopping overeating, or transforming unwanted eating habits.” According to Shira, it’s not only the foods we eat that influence our physical health. “In addition to the actual food we consume,” she notes, “our thoughts, feelings, stress level, pleasure, and self-awareness directly influence how we metabolize a meal. I strongly believe that only half of the nutrition or weight loss story is about the food; the other half is about the eater. By working on both aspects simultaneously, I help my clients achieve their goals in a way that is empowering and self-sustaining.” Since Shira’s work is not limited to clients with clinical eating disorders, her client base includes anyone who has concerns about weight, body image, overeating, emotional eating, binge eating, endless dieting, and more. “I feel privileged to help women on their journey to a deep, happy, and healthy connection with their body and food,” she says of a career that brings her much satisfaction. What are the core principles of Shira’s approach that help her guide clients toward a calmer, happier relationship with food and themselves? “A basic premise of mine,” Shira shares, “is that our eating challenges are a doorway to help us achieve better health. In other words, they’re like a “teacher” to help us understand what is going on in our life and how to overcome it.” Using overeating as an example, Shira notes that most people think overeating is simply a willpower issue. But

when we look at overeating as a means with which our body communicates to us, we can learn how to solve the issue we think we have. For example, she explains, some people find they overeat because of work stress, relationship challenges, family issues, loneliness, or because they feel very excited. Others might overeat because they’re deficient in a macronutrient—protein, carbohydrate, or essential fat. Yet others might overeat because they’re not eating enough during the day and are looking to make up for the missed calories at nighttime. The list of possibilities is long, Shira emphasizes, but when we see food as a doorway, we can access the causes of an eating issue and resolve the challenge we are facing. Thanks to her vast knowledge in the fields of both emotional health and nutrition, Shira has helped many women untangle their unpleasant relationship with food and love themselves more. When I ask her to share a success story from her practice, I find her answer refreshingly telling. “To me,” says Shira, “success means that I helped my client love herself more, that I helped her lighten up, that I helped my client see her issue more broadly and deeply, and/or that I helped my client grow and be happy with who she is in this world. “Specifically, regarding weight loss,” Shira expounds, “most practitioners and clients measure success via how much weight the client loses in how much time and how well the client is sticking to a diet program. I like to view weight loss as a secondary goal. Meaning, I counsel my clients with their weight loss goals in mind, but I have seen that once a person lets go of the “need” to lose a certain amount of weight and realizes their happiness is not dependent on it, the weight loss happens organically. I am firmly committed to my clients’ highest goal—the fullest and healthiest expression of who they can possibly be and what they are here to accomplish and learn.” What’s Shira’s formula in helping her clients achieve this virtuous goal? “When we utilize the kochos Hashem has given us and become the person we are truly meant to be, then the body and its metabolism and weight will have the best chance to become what they are truly meant to be,” she says emphatically. For this reason, it is imperative to Shira that her weight loss clients let go of the scale. “Measuring success via the scale,” she emphasizes, “is an awful, losing proposition that does much damage for many reasons. Instead, I measure ongoing success by how the client feels in her body.” Working with this approach, Shira has been the privileged shaliach to guide many women toward this exhilarating freedom she describes. One client who came to her, for instance, was desperately looking to lose 1015 lbs in a short amount of time. The

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woman insisted on measured meal plans and weigh-ins. Shira believed she could help her lose weight, but she suggested to the woman that if she wanted to count calories and weigh herself every day, she should explore different alternatives. “This woman decided to continue working with me and very shortly afterwards she found out she was pregnant,” Shira shares of the memorable client. “I assumed she would stop her work with me because she couldn’t achieve her weight loss goals while being pregnant. However, she continued coming to see me for several months because she found that she was finally able to work on her relationship with food and let go of her fixation to lose a certain number of pounds. Towards the end of our work together she sent me an email thanking me, stating that she felt relieved of her issues with food, and that she felt much less stress in all areas of life. She shared that she was finally feeling good about herself, independent of her weight and size. To me this was a major success.” Although Shira encourages her clients to make their own food choices, she finds it most effective to combine intuitive eating/mindful eating with basic nutritional guidelines in order to lead a healthy lifestyle. “To me, they are not a contradiction,” she says. “I work on both at the same time and find this most supportive and helpful for my clients. I encourage them to find the middle way, also in regards to eating too healthy or engaging in too much exercise. Anything done in an extreme way is considered unhealthy. Balance is the key.” A young woman whom Shira calls Rivka came to her after nine years of relentless yo-yo dieting. She complained of constipation, fatigue, and issues with overeating. Rivka fought a constant battle with food that consumed a significant chunk of her physical and emotional resources. She was tired of struggling, but didn’t know which way to turn. Within three months of working with Shira on developing an appreciation for herself, Rivka felt much lighter. While numbers are not Shira’s emphasis, Rivka was thrilled that she lost 19 pounds and dropped two to three sizes. Her digestion had normalized and she had much more energy. Her war with food was over and she felt better both physically and emotionally. What are the secrets to Shira’s success? Taking the case of Rivka, Shira shares some behind-the-scenes tidbits. “First,” she explains, “we explored what Rivka was eating throughout the day. We discov-

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ered that she was consuming lots of artificially sweetened and refined products. In addition, her diet was missing nutrient-dense foods and essential quality fats.” Using basic nutritional guidelines, Shira first worked on improving the quality of Rivka’s diet. Next, Shira looked at Rivka’s eating rhythm. She had been skipping breakfast, eating a minimal and hurried lunch, and was having a huge dinner at around 9 p.m. when she got home from work. “Tackling this issue, I discussed with Rivka that the body metabolizes food most effectively at midday, bringing evidence and research that show that we burn calories best during lunch hours. I recommended she eat a quality breakfast, nice-sized lunch, and light dinner. I didn’t give her any exact amounts or measurements. Instead, I gave her guidelines that she could implement on her own.” Next, Shira worked with Rivka on her eating speed. “Rivka described herself as a very fast eater,” Shira shares. “I explained the concept of the cephalic phase of digestion, which is the body’s experience of the taste, aroma, satisfaction, visuals, and overall pleasure of a meal. Most of us are not aware that a large percentage of our calorie burning and digestive power comes directly from the cephalic phase of digestion. By rushing through her meals, Rivka was slowing down her metabolism and putting her body into a stress response, which decreases the rate of digestion and the ability to burn calories efficiently. I also worked with Rivka on enjoying the actual process of eating and allowing herself to feel nourished and let go of guilt, regardless of what she ate.” After implementing Shira’s evidence-based advice, Rivka reported that for the first time ever, she wasn’t fighting food, but instead, enjoying what she was eating, regardless if it was a piece of cake, a salad, or a smoothie. The last piece of Shira’s work with Rivka was tackling Rivka’s overeating challenge. “To her surprise,” Shira shares, “Rivka learned that she didn’t have an issue with overeating at all. She simply wasn’t eating while she was eating. In other words, failing to notice her food caused Rivka to ignore her body’s feeling of satiation. The result was that she was always feeling hungry and wanting more. When she understood this, Rivka realized that she didn’t have a willpower problem at all; she just needed to be more present when she was eating. Through working on these areas, Rivka was able to catalyze a significant change in her relationship to food. She felt energized from the food she was eating and happy in her body for the first time in years.” While Rivka’s success story is impressive, determining where we stand in terms of emotional eating can be difficult. How can a person identify if this is where their weakness lies? “Simply put,” Shira explains, “emotional eating is eating for any reason other than physical hunger. I would like to note that many people think emotional eating occurs, for example, when we are stressed out, upset, or experiencing other negative emotions. However, emotional eating can just as easily take place when we feel a positive emotion, such as excitement or happiness.

“Emotional eating can occur at any time of day or night, with any type and amount of food. One person shared with me, ‘I know that when I’m sad, I eat sweet food for comfort. But aren’t you proud of me? Instead of eating ice cream like I used to, I pick up a pear, which is my favorite fruit.’ I smiled and told her that to me, there is no difference in eating a tub of ice cream to alleviate her discomfort or a celery stick. They are both considered emotional eating.” According to Shira, eating in response to certain emotions is simply a learned way of coping. “From the moment we were born and gave our first newborn cry, we were immediately held and fed to soothe that discomfort. As children, we celebrated birthday parties with cakes and other sweets. As adults, we might treat ourselves to a meal in a fancy restaurant to celebrate anniversaries. Sometimes eating is in response to a very deep emotionally-loaded issue. However, at other times, it’s just a learned habit.

eating. Emotional eaters and dieters can work on recognizing and tuning into their feelings, having more awareness, trusting the process, asking themselves the question ‘Am I hungry?’ before they turn toward food, and nourishing themselves both physically and emotionally.” Not surprisingly, Shira calls her psychology and nutrition practice “Cucumbers and Chocolate.” Explaining the reasoning behind the unconventional title, she says, “I chose this name because of the message I would like to convey, and also because it is very much in line with the way I eat. I love living a healthy lifestyle and coming up with all sorts of healthy creations in the kitchen, but I also take delight in my favorite food, which is—you guessed it, chocolate. “Many nutritionists and dieticians like to speak about an 80/20 or 90/10 rule—the majority of one’s diet should be healthy food, but a lower percentage is allowed to be ‘unhealthy’—or, similarly, the concept of allowing a ‘cheat treat’ here and there so that their clients don’t feel ‘deprived.’ What’s more, the 80/20 might give dieters ‘excuses’ to binge eat or eat emotionally because they are filling their allotted 20 percent. To me, any type of ‘rule’ reinforces a diet-like approach to eating, which I believe is counterproductive. My message in Cucumbers and Chocolate is that you rule, one hundred percent. Vegetables and sweets might sound conflicting, but when you are in touch with your own preferences and needs, you attain a balance that suits you.”

"To me, any type of ‘rule’ reinforces a diet-like approach to eating, which I believe is counterproductive. My message in Cucumbers and Chocolate is that you rule, one hundred percent."

“It may not always be obvious to someone when they are using food to cope with their feelings,” notes Shira. “If we don’t know why we’re turning to food when we’re not physically hungry, we can’t work on how to address the issue. Some reasons people might turn to emotional eating are: pleasure, reward, boredom, guilt, feeling overwhelmed, stress/anxiety, loneliness, sadness, anger, avoidance, negative body image, and diet mentality.

“When a craving does not originate from physical hunger, it will never be satisfied though eating. Yet, our cravings can be a powerful source of information regarding our true needs. I sometimes (jokingly) suggest that my clients put a sign on their fridge that says, ‘If you aren’t hungry, then what you need isn’t in here,’” Shira says with a laugh. Since emotional eating can be an ingrained habit, I’m curious to learn what Shira believes is most important in implementing change. One of the most important factors, Shira believes, is awareness. “First,” she explains, “we must be aware of what the emotion actually is—feeling our feelings, and consequently, becoming aware of why we are turning to food when we feel that emotion. For example, my client will learn that ‘I want a cookie’ might really mean ‘I want company,’ or ‘I want someone to listen to me,’ or ‘I want a better marriage.’ Once an individual identifies the cues and specific emotions that lead to an urge to eat, then she can find a way to address the underlying need and nurture herself without turning to food.” Shira believes one key point in getting rid of the emotional eating cycle once and for all is to stop the deprivation game. “To me, the notion of ‘staying away’ or ‘avoiding something’ is not a healthy way to incorporate effective change. I believe in helping people focus on what they can do to help themselves, as opposed to what they should avoid doing or

Shira relates that while the majority of her clients benefit from support with nutritional guidelines, nothing is ever black and white. “For instance, a client who came to me for weight loss told me that sugar was her enemy, that anytime she had sugar it made her gain weight and ‘lose control.’ To her, it was all or nothing. She would either stay away from any type of sugar (even natural, unrefined) or eat it in exorbitant amounts. Through our work together, it became clear that the root of her issues with sugar originated in adolescence. At the age of thirteen, her mother brought her to a nutritionist for weight loss. She was instructed to measure and limit her sugar intake to a maximum of three teaspoons per day. To her, sugar became much more than a food; it was a ‘monster’ who told her that she was overweight and not lovable the way she was. Once she came to these realizations, she worked through letting go of her associations with sugar and their negative messages. As we worked together, she was able to begin eating small amounts of sugar in an emotionally-healthy way. Her obsession with sugar was relieved once she recognized that choices of what to eat and what to think belonged to her; externally-driven black and white thinking no longer ruled.” Another reason that Shira introduces the concept of choc-

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olate is to teach the idea of giving ourselves “permission to eat.” Many women, she notes, forbid themselves foods that they enjoy and that bring them pleasure. But most often, the foods that they restrict are precisely the types that they reach for by default when emotional eating takes over. “Many women come to me with a mental list of foods that they feel are ‘forbidden.’ I have them write down their list— sometimes I’m shocked at how long the list is—and then work with them on choosing a ‘restricted’ food or food group to give themselves ‘permission’ to eat. Most commonly, the client returns expressing how liberating the process is. She might choose to refrain from eating that particular food throughout the day, but not because it’s forbidden; rather, because becoming the master of her own choices alleviates her struggle. Guilt and negative self-talk are replaced with empowerment. At the end of the day, recognizing that you make your choices is an essential ingredient in a positive relationship with food, and better feelings about yourself. In order to heal from emotional eating, Shira recommends several sound practices to her clients. “If I had to choose a few things emotional eaters should avoid it would be yo-yo dieting and following any type of fad dieting. Scientific studies prove that diets are not sustainable, and that dieting has deleterious biological and physiological effects. One of the main reasons I encourage a ‘no-diet diet’ is that a vital component is missing in diet plans. I refer to this element as Vitamin T, which stands for Trust. Trust in oneself. Diets require an individual to place an enormous amount of trust in a product or program. A diet will dictate what and how much to eat, how much to exercise, which foods are ‘good’ and which are ‘bad,’ and even how much weight one should lose in a given period of time. Dieting tends to overtake a person’s physical, emotional, and financial resources, but there is an alternative that is empowering, sustainable, and incredibly rewarding. This is a diet created by the individual, for the individual, with guidance and trust in themselves throughout the process.” Equally important, Shira notes, is refraining from negative self-talk and “toxic nutritional beliefs.” “The false messages we tell ourselves are just as harmful to the body as some of the worst toxins in food. When we tell ourselves, for example, ‘This food is going to make me fat,’ our body goes into a stress response which impairs digestion tenfold. Some other examples of toxic nutritional beliefs are, ‘I’m not lovable enough, I’m not skinny enough, not good enough, etc.’ or, ‘I will finally be happy when my size is x/I look like that/I am following a perfect paleo diet/I lose x amount of pounds.’ Investing energy into false thinking, such as, ‘Once I achieve this goal, I will really be happy,’ is draining, and doesn’t yield the results we’re looking for. I help my clients identify these false beliefs, recognize their harmful effects, and learn to let them go. This in turn leads them to embrace a real, honest, and transformative relationship with food and a

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positive sense of self.” Since Shira deeply believes in the value of self-trust, it’s a big component in her own life, as well. As a parent, she’s all for encouraging her children to make healthy food choices, but she does so not through lecturing or coaxing, only by example. “You won’t find me persuading my children to finish their plate of vegetables,” says Shira. “Rather, I’ll lay out the options before them and let the kids enjoy them as they see fit. If one kid goes for the ketchup and another for the cucumber, I’ll let it roll. The most important thing to me is for my children to trust themselves with their choices. I respect that each child has their own preferences—which include not only taste, but also the appearance, texture, smell, consistency, and temperature of foods. By involving my children in our family meals, I provide nutrition that goes way beyond full bellies.” While Shira maintains a laissez-faire attitude regarding her children’s meals, she does generally prepare wholesome food for her family. “One hit in our family is spelt pancakes, made of spelt flour, almond milk, baking powder, eggs, chia seeds, and chocolate chips. Another is chocolate chip cookies made with a secret ingredient: avocado. “It might sound unappealing,” says Shira, “but my kids made a game and gave them out to neighbors. None of them could even guess the main ‘secret’ ingredient. But they did ask for more!” she says with a triumphant smile. Not surprisingly, Shira notes that the more laid-back she is about what her children eat, the healthier their choices become. Indeed, when we allow our inner voice to make decisions for us, when we learn to trust ourselves in the way Shira wisely guides her clients, we find a core that opts for good, wholesome choices in every aspect of life. Shira can be contacted via The Wellspring.

YOUR WELLNESS LIST

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Selection Guide

Wellbeing

Emotional Wellness By Esther Moskovitz, LCSW

The superagreeable person Are we being nice or choking our relationships? I love to do business with a super-agreeable person, the kind of individual who’s always eager to help, who goes the extra mile to ensure my satisfaction, and will never call me out on my mistakes or express frustration with anything I do. But while dealing with such an individual in business is ideal, I would never want to be married to one, or be the child of one. In her books about co-dependence, Pia Mellody writes that this quality of “needless and wantless” comes at an astronomical cost to our most important relationships. Here are some voices that resonate with needless and wantless: “I don’t really care. It’s easier to just do things his/her way than to figure out what I really want.” “I’m fine! Why should I bother him/ her?” “Maybe he/she won’t be happy if I don’t do it her way. And then what?” “What could be bad about giving him/her what he/she wants? I’m just a really nice person.” While such voices may sound altruistic, the problem with being needless and wantless is that it’s not the truth. Every human being has needs, as well as wants. While our needs are crucial for our body and soul, our wants are equally important for our mental and emotional health. Our basic needs include food, shelter, physical touch, medical care, dental care, appropriate education, safety, etc. Wants are the

things that bring joy to our lives. They are the large and small things that make us smile, help us feel our selves, and remind us of our capacity for joy. While the quality of being needless and wantless affects every area of life, this article focuses on how it plays out particularly in marriage. If you’re not married, you can apply the same ideas to any important relationship, such as your family and close friends. When a wife, for example, doesn’t bring her true needs and wants into her marriage, her husband doesn’t get to be with, and thus love, her true self. He is “loving” a false persona, which is detrimental to the relationship for several reasons. First, the needless and wantless spouse will never feel loved because deep down, she’s aware that her spouse isn’t “loving” the real her, which is practically nonexistent. In addition, both spouses lose out on the opportunity for that fulfilling feeling of connection that comes when both give or receive a gift—given from a place of choice—of something they really want, from someone who cares enough to give it. Other collateral damage from being needless and wantless in relationships is that inevitably, the needless and wantless spouse will feel resentful. The best-case scenario is that she’s self-aware enough to know deep down that it’s nothing she can really blame her spouse for. However, in those moments when the pain is too great, she will probably blame him

too. Feelings like blame and pain choke out the connection between husband and wife. We may begin to build a wall around our hearts, and our relationship will begin to feel less and less alive. The needless and wantless spouse may even further convince herself to be “nice” and continue to be led by this quality despite the resentment, but this conduct inevitably explodes somewhere down the line. We crave real connection too much for the effects of the “deadness” to not start seeping through the cracks of our closest relationships. Recognizing this pattern of being needless and wantless is a game-changer in our lives. Even once we become aware of this unhealthy conduct, developing a healthy relationship with our needs and wants can be a difficult journey. Often, by the time we’re aware enough to pay attention to it, it has already led us to lose touch with our needs and wants because of painful experiences that made us feel that it wasn’t worth it to hold on to them. Perhaps, at the time during our childhood when we subconsciously made the decision to disconnect from our needs and wants, taking this drastic step was necessary. But today, as grown-ups, we have options to tap into resources to help us. The first step is to believe that the real you is the best you, and to recognize any needlessness and wantlessness as the relationship-choker that it is.

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

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YOUR BABY HAS GREAT TASTE.

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‫חלב ישראל‬

Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

EMOTIONAL DIETING PART II WHEN EATING HEALTHY IS UNHEALTHY

Rav Shimshon Pincus used to lament that in modern times even the holy endeavor of abstaining from food has become distorted into a secular, animalistic ideal. While the practice of refraining from overeating is encouraged in our sefarim, it is seen as a means through which to connect more deeply to our spirit, not to turn into more physically-focused creatures. Indeed, a prominent rebbetzin from the Tri-State area recently confided that after reading several installments in this column, she realized that she’s trapped in the evil inclination’s grip when it comes to eating and dieting. While she’s constantly working on self-development, this aspect of her life lay largely neglected, as she hovered between enjoying too much food (“Lekovod Shabbos was my best excuse!”) and then restricting herself for the sole purpose of being slim. “I don’t know which is worse, though,” she shared, “the yetzer hara for food or the yetzer hara for dieting.” In my discussion with this inspiring woman, which I found to be illuminating, we came to the conclusion that, as with all other physical entities in this world, both food and abstinence from it can be used as a positive or negative tool in avodas Hashem. When we turn to either as a means of escaping negative emotions, however, that’s the yetzer hara’s tactic of luring us away from our true purpose, of drowning out what we really need to feel in order to draw closer to Hashem. Our work is to use food as a source of sustenance so we can better serve our Creator with the healthy body He granted us. Why does emotional eating or dieting play such a prominent role in our lives? In His kindness, Hashem creat-

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ed us with an incredible mechanism that helps us escape pain. Especially as young children, when it’s difficult for us to process painful emotions that threaten to overwhelm us, be it due to a less than ideal home environment, an unpleasant social or academic life, etc., we’re gifted with the ability to numb our pain simply to be able to survive. Unfortunately, unless we engage in rigorous inner work, we continue employing these pain-distracting techniques through adolescence and way into adulthood. As natural pleasure-seekers, we have various means at our disposal. While one easily-accessible solution is food, if the food itself causes us pain, which is largely the case if we associate excess weight with negative feelings about ourselves, our nefesh is forced to embark on a search for a different pleasure. That’s where weight loss comes into play. “When I’ll be thin,” we tell ourselves, “then I’ll feel good about myself. It’s excess weight that’s giving me this unpleasant feeling.” But here is where we get stuck. We’re losing the weight because we don’t want to feel the pain beneath the surface, but it’s painful not to eat the foods that help us drown out our emotions. If we don’t do the inner work in addition to leading a healthy lifestyle, it’s painful not to have chocolate and candy and ice cream on a whim. The desire to be able to “indulge” when our emotions aren’t yet sorted justified. After all, the emotions under the surface are crying out, begging us to heed their call. But we’re not equipped to do so, which is why these pacifying foods don’t stop calling our name. Thus, if you’re an emotional dieter, you’re constantly engaged in a battle between two forces, one of which will

always be more painful to you at any given moment. Since we humans are wired to choose the less painful option, if weight gain feels more painful to you right now, you’ll close the pantry/tub of ice cream/chocolate bar and distract yourself. At that moment, you’ll feel good about your victory, but it only lasts until weight gain tips the scale of greater pain. The moment your inner emotions become more painful than the thought of weight gain, which is bound to happen, you’ll opt for the food that’s detrimental to your body, usually rationalizing with statements like, “I have a craving,” “Eating healthy is overrated,” etc. For this reason, fad diets are so in demand today. If you ever wondered why in modern times, people don’t have the patience to gradually transition into a healthy lifestyle, you have your answer. It’s too painful to wait half a year to feel good. I want to feel good today! “I can handle two weeks of pain in order to get to my pleasure” is what the fad dieter subconsciously tells herself. Past that, the pain that food helps her drown out becomes more overwhelming than the pain of weight gain, which is when the diet crashes. The only weight loss that’s sustainable, real, and healthy, therefore, is weight loss that emanates from a place of self-love, from a place of “I love the body Hashem gave me enough to take proper care of it.” And these are feelings we can really experience only when we get rid of the baggage that has been pulling us toward the food or fad diets for too long. In this column on emotional eating, Shiffy Friedman, MSW, CNWC, discusses the journey toward a healthy relationship with food from a Torah-based, psychological, and personal perspective.

AGE WELL ISSUE 29 JUNE 2018 SIVAN 5778

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Golden Page By Yaakov Goodman

DE-STRESSING FROM THE CORE

Be it work, finances, relationships, or health issues, most of us experience stressful events at some point in our lives. But today, researchers are witnessing levels of stress that are virtually unprecedented. A staggering 80% of Americans report experiencing intense and chronic stress over personal life issues. And the problem is global: the World Health Organization estimates that stress-related disorders affect nearly 450 million. The effects of this pandemic on public health are profound. Stress is a broad term often used to describe serious mental health conditions, such as anxiety, depression, and others. Daily stress and anxiety not only wreak havoc with our sense of well-being, but also shorten our lives by contributing to heart disease, diabetes, cognitive impairment, and a severely-compromised immune system. Additionally, high levels of stress send inflammation skyrocketing, which is now understood to be a major contributing factor to virtually all diseases. Plus, in today's world of cell phones, email, and other technological gadgets, we never have a minute’s peace to unwind and lower our stress levels. As the mind-body connection becomes widely accepted in mainstream medicine, the importance of controlling stress has been highlighted. Stress hormones such as insulin and cortisol are also known as the death hormones, and for good reason. While both are necessary for good health, when levels are elevated, they cause serious damage, including diseases such as diabetes and obesity. Stress hormones are important— they can give us the extra burst of energy needed to get out of the way of an oncoming automobile or other impending deadly threat. However, in today’s world, they are called into play too often, placing our good health at significant risk. The physical ramifications of negative emotions are alarming and far reaching. And while caregivers appear to be at particular risk, no one is immune to stress and its effects.

Maxi Health’s supplement Relax to the Max™ is designed to target stress without inducing drowsiness. In addition, because it contains no herbs, there is no concern of drug interaction. Let’s explore two of its primary ingredients, the amino acid L-Theanine and inositol. L-theanine is a non-protein amino acid found exclusively in green tea, which contributes significantly to its favorable taste and has numerous health-promoting benefits. L-theanine has traditionally been used to enhance relaxation and improve concentration and learning ability. These features have sparked the interest of scientists in its potential as a natural stress reliever. Unlike other stress-relief supplements, such as GABA and Valerian, L-Theanine reduces stress and relaxes the mind without inducing drowsiness. Inositol plays a role in alleviating nerve pain, psoriasis, high cholesterol, insomnia, cancer, and Alzheimer’s disease. It is effective in treating panic disorder, depression, schizophrenia, ADHD, and autism. In fact, it has shown remarkable promise in promoting a sense of “calm alertness” and can help those studying, including children, attain proper focus. Without the concerns of potential drug side effects, Maxi Health’s Relax to the Max™ formula should be considered by all those aiming to get their stress levels under control.

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

Age Well

Sage Advice by Aliza Simon

BRAIN FOOD For a younger, sharper mind

You may be aware of foods that protect our hearts and bones, and even keep our weight in check. But which foods keep our brains in top shape? Below is an evidence-based list of brain foods that may help preempt senior moments and keep your mind sharp.

Berries Berries may do more than add sweetness and color to a morning bowl of cereal or yogurt. In fact, they may help keep your brain sharp, even as you age. In a study that examined the diet habits of more than 16,000 older women over a 15-year period, researchers found that those who consumed at least one half-cup of blueberries or at least one cup of strawberries each week had slower rates of cognitive decline. Specifically, when women were given various tests, including the ability to recall words or retell a story, the berries appeared to slow memory decline by up to 2½ years, according to lead author Elizabeth Devore, associate epidemiologist at Brigham and Women's Hospital and an instructor in medicine at Harvard Medical School. The fact that diet intake was followed for such a long time is meaningful, as it’s long enough to also potentially impact the pathology of diseases that may begin in midlife, such as Alzheimer’s, explains Devore. Berries contain natural compounds known as anthocyanidins, which, in addition to contributing color to fruit, may help keep our brains in top shape through their antioxidant and anti-inflammatory effects. “Inflammation and oxidative stress have been implicated in cognitive decline,” Devore says. Additionally, animal research has revealed that anthocyanidins cross the blood-brain barrier, which may directly impact neurons involved with learning and memory, she explained.

Green and vegetables

leafy

cruciferous

Stick with the salad for lunch and broccoli at

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dinner. These veggies are not only helpful in boosting vitamins and fiber; they may keep your brain young, too. A recent study from Rush University involving close to 1,000 adults found that those who ate just one serving of leafy greens per day (think spinach, kale, collard greens, and arugula) appeared 11 years younger in terms of their cognitive health compared with those who rarely or never consumed green leafy vegetables. “When we looked at memory, the speed at which you can think and being able to understand visual spatial relationships—for every single one of these domains, leafy greens slowed decline,” says study author Dr. Martha Clare Morris, a professor of internal medicine and the director of the Rush Institute for Healthy Aging and the MIND Center for Brain Health. Morris, who is also the creator of the MediterraneanDASH Intervention for Neurodegenerative Delay (MIND) diet, says the protective nutrients in leafy greens include vitamin E, folate, lutein, beta-carotene, and vitamin K. “Leafy greens have so many nutrients that are protective of the brain,” she says. “Each one is doing something a little different, but together, they protect the brain in many different ways.” The findings are consistent with research from Brigham and Women’s Hospital, which found that women who munched on eight servings of green leafy vegetables and five servings of cruciferous vegetables (such as broccoli and cauliflower) each week did better on memory tests, appearing one to two years younger in terms of their cognitive age as they entered their 70s, compared with those who consumed only three servings of green leafy vegetables and two servings of cruciferous vegetables per week. (One serving was equivalent to half a cup of vegetables.) “The aging brain, particularly the areas involved in memory, is susceptible to oxidative stress and inadequate blood flow. Both cruciferous and green leafy vegetables are high in antioxidants, B vitamins, fiber, and other nutrients

that are directly neuroprotective or may lower the risk of cardiovascular risk factors or conditions, such as high blood pressure and diabetes, which are associated with cognitive decline,” says lead study author Jae H. Kang, assistant professor of medicine at Harvard Medical School.

Fish and oil If you’ve taken prenatal vitamins in the past, you’re probably familiar with DHA. That’s because DHA, an o m e g a - 3 fatty acid that is found in fish (and also plant foods like algae), plays a role in brain development, starting before birth. The important role of this omega-3 fat continues into adulthood. One meta-analysis linked consumption of DHA to improved memory function in older adults with mild memory complaints. The study is consistent with Morris’ previous research, which found that consuming omega-3-rich fish just once a week was associated with a 10% per year slower rate of cognitive decline among older adults. In another study that Morris co-authored, people who consumed fish at least once per week had a 60% lower risk of Alzheimer's disease. “There is a very solid literature, from human trials and animal models, demonstrating the importance of DHA and omega-3s to the developing brain, and the aging brain,” Morris says. In Morris’ most recent study, which examined participants' autopsied brains, fish consumption was associated with less evidence of Alzheimer’s disease in the brain. What's more, the higher levels of mercury from increased seafood consumption appeared irrelevant. “We monitored their fish intake during life and looked at their brains when they died and found that higher fish consumers had higher mercury in their brains, but the mercury was not associated with any of the brain neuropathologies,” Morris says. Oily fish such as salmon, tuna, herring, and sardines are rich in DHA. Aim to eat at least 8 ounces per week. The composition of fat in the diet may play a role in brain health. Specifically, consuming more vegetable oils and fewer saturated and trans fats may reduce cognitive

decline and lower the risk of dementia, according to Morris.

Eggs Eggs are rich in choline, an important brain nutrient. In one study involving approximately 1,400 men and women, those with high choline intakes performed better on tests of verbal and visual memory compared to those with lower intakes. Additionally, those who consumed high amounts of choline over time appeared to have healthier MRI scans of their brains, suggesting that choline intake during midlife may protect against dementia. “There is that possibility that maintaining recommended intakes of choline is potentially neuroprotective," says study author Dr. Rhoda Au, professor of anatomy and neurobiology, neurology and epidemiology at the Boston University Schools of Medicine and Public Health. “It may help you maintain your memory and may help you keep your brain healthier.” Choline helps create the brain chemical acetylcholine, which is crucial to normal brain function and cognition. Yet surveys show that most of us don’t consume enough of this important nutrient. If you don’t eat eggs, then peanuts, fish, poultry, lean beef, broccoli, Brussels sprouts, and dairy are other good sources of choline.

Coffee and alcohol While caffeinated beverages such as coffee and tea may improve your focus at work, research suggests that caffeine may have longer-term benefits, as well. Research has shown that caffeine, consumption may give you the edge on forming memories over those who decline it. In another study, caffeine appeared to reduce cognitive decline in older women without dementia when studied over a four-year period.

Sivan 5778 | The Wellspring 77

Diary By Malky T.

Sniff and Away Watching my allergy symptoms disappear

You may not believe me when I say that seasonal allergies can actually put you out of commission and into bed as though you were sick with a real disease. I know it may not be the right thing to complain about allergies, as severe as they may be, when people are suffering with real illnesses and still manage to go about their daily lives and jobs with apparent ease. However, one morning two weeks ago, when the pollen count was really high, and trees in my backyard were abloom with glorious shades of pink, I called in sick to the principal of the school I teach in. I could barely walk two steps without sneezing. My eyes were tearing non-stop, and I was taking Zyrtec® and alternating with Claritin D® in desperation. However, to my dismay, the principal did

not think allergies a good enough excuse for her to spend the whole morning finding a substitute for my class. She asked me what I was taking, which was obviously not proving to be of help. Uncharacteristically, she then recommended that I take Maxi Health’s Maxi Allergy Support™. She explained that two of her children had suffered with severe seasonal allergies and they were doing really well on this natural allergy supplement. Of course, on my way to school, I went to buy a bottle. Then I braved the elements and went in to work. My symptoms were far from gone on that day, but I continued to see improvement over the next week. Today, two weeks later, I’m taking four capsules a day and am able to go about my daily chores without hindrance.

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 | June 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

GABA Definition: noun

(gamma-Aminobutyric acid) the chief inhibitory neurotransmitter in the human central nervous system, whose principal function is to reduce excitability throughout the nervous system.

“

THE NERVE CELLS REQUIRE STABILITY IN ORDER TO FUNCTION PROPERLY, AND GABA MAKES THAT HAPPEN. WHEN THE CELLS ARE INHIBITED, THE CHANCES FOR CONDITIONS LIKE ANXIETY, HYPERACTIVITY, AND FEAR ARE REDUCED. -RABBI HIRSCH MEISELS WELLNESS PLATFORM

”

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