Well of Youth no clowning around: can face paint harm your skin?
sugar is good for you not a purim spoof!
Kids’ p ullo sectio ut n page 2 7
time to get moving
5 Reasons Why You Should Hit the Gym Today
Keep Calm and Carry On
GOOD FOOD inside
how to make pesach stress free
issue 2 march 2016 adar ii 5776
issue 2 March 2016 Adar I I 5776
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Editor’s Letter Dear Readers, While The Wellspring’s first issue was being printed, Rebetzin Shlomtzy Weisz, who was visiting Yerushalayim at the time, was delivering a shiur in my home. The topic of her profound lecture was simcha—the perpetual chase toward happiness and how we can attain this elusive state of being in the month of Adar. “The only way we could reach true happiness,” said the Rebbetzin in her endearing British tongue, “is if we become a wellspring for others.” She explained that despite our self-centered humanness, this is what ultimately fills us with true joy. Unbeknownst to Rebbetzin Weisz, who kept reiterating our need to be a wellspring, the word had taken on new meaning for me, particularly on that special evening, and as she spoke, I kept thinking, “May The Wellspring serve as that source of goodness for others.” Indeed, as Yidden, we strive to be a generous source, to give of ourselves to the highest degree. No matter in what capacity we choose to spend our time, we want to know that we’re doing our best to make this world a better place, which is why we at The Wellspring were so touched by the outpouring of positive feedback that followed the inauguratory issue’s publication. “It’s about time the Jewish community has a monthly source of health information,” wrote one grateful reader. “I’m sure the awareness it will create will impact us in a great way.” In our Healthy Home Habits column, which serves as a discussion board for health-oriented suggestions for mothers, we invite readers to join the discussion by submitting the tips that worked for their families. For this month’s question on how mothers can keep their kids’ sugar intake at bay, one woman sent in her advice with the following note that aptly expresses the good feeling that giving engenders. “I am happy to share my tried and true tips with The Wellspring readers. It fills me with satisfaction to know that other families out there will also enjoy the calm, healthy Purim we’ve managed to achieve in our home.” In this Purim-oriented issue, you’ll find several articles that highlight the physical benefits of simcha. Besides for being an emotional need, happiness through giving is a great remedy. And even the poorest of men has something to give, the Torah teaches us. On the words uleven shinayim meichalav (Bereishis 49:12), Rashi notes that it is preferable to show someone the white of your teeth—your smile, than to give him a cup of milk. Sharing your joy is indeed the best gift you could offer. You are not only filling someone’s life with light, but also with the gift of health. May this be a joyous month for you in every way.
To your health,
Shiffy Friedman
shiffy@wellspringmagazine.com
Editor In Chief Shiffy Friedman, CNWC Nutritional Advisory Board Jack Friedman, PhD Moshe Weinberger Fitness Advisor LR Wilen, PFC Managing Editor Esty Cinner Feature Editors Rochel Gordon Liba Solomon, CNWC Copy Editor Gila Zemmel Food Editor Levia Joseph Creative Director Miriam Bluming Art Director Chavy Shwartz Digital Marketing Goldi Feldman Simcha Nunez Write To Us info@wellspringmagazine.com 694 Myrtle Ave. Suite 389 Brooklyn, NY 11205 wellspringmagazine.com The Wellspring Magazine is published monthly by MaxiHealth 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.
Well-Put!
In the spirit of Adar, we’ve scattered jokes about healthy living throughout the magazine. Enjoy them!
Production: www.mediaotg.com
Content
13
wellness platform By Rabbi Hirsh Meisels
15
torah wellspring By Rabbi Ezra Friedman
16
health tidbits in the news By Liba Solomon, CNWC
18
figures By Miriam Katz
27
Children’s Section By Dina
33
Well of youth
Well Informed
SEASONED: keep it lite By Levia Joseph
49
nutrition facts in a shell By Devorah Isaacson
56
Eat Well
20
Ask the Nutritionist By Shani Taub, CDC
22
in good shape By LR Wilen, PFC
24
cover feature: sugar’s benefits By Shiffy Friedman
42
healthy home habits By Batsheva FIne
44
monthly dose Keep Calm and Carry On By Dina Mendlowitz
clean slate By Shiffy Friedman, CNWC
57
Health Personality Sanford Landa, LCSW By Miri Davis
58
ME-time By Batsheva FIne
60
Wellbeing
Living Well
63
Teens’ Section By Raizy Kleinman
food for thought
diary As Told To Rochel Gordon
62
inkwell
fare well
22
58 18
8 The Wellspring | March 2016
Springboard
Letters to the Editor
Hats Off To You! Dear Editor: Here’s to share how impressed I am with your spectacular new magazine! Your approach to healthy eating and exercise is oh so friendly! The graphics and layout make for easy and pleasant reading. And my nine-year-old is genuinely engrossed in the Kids Section of a health magazine, no less! What a revolution! Best wishes for continued success in what promises to be a monthly breath of fresh air! Yours, Toby Mantel
kept our entire family waiting impatiently on line throughout the weekend. I was especially impressed that The Wellspring caters to all kinds of people, including yours truly, who does not consider herself a “health nut.” While reading, I found myself nodding along many a time thinking: That’s so me or I should so try that. In particular, Shani Taub’s article would’ve come to good use just a few days ago, when I found myself enjoying an abundance of wraps, sesame chicken, and lo mein from the smorgasbord at a close relative’s wedding. If I’d have read her tips regarding the proper approach to enjoying a simcha, I would’ve come home satiated without all the unnecessary indulging. Thank you Maxi-Health, Shiffy Friedman, and the staff at The Wellspring for giving us this enlightening experience. Counting the weeks, Racheli T. Teaneck, NJ
A Life of Almost No Food Dear Editor:
I’ll Know For Next Time To the Editor, I’d like to congratulate The Wellspring upon its introductory edition. One by one, the articles were concise and informative, which
I read the article “A Life of No Food” with great interest. I suffer from a condition called scleroderma, which negatively impacts the digestive system and renders most foods off limits. It’s very challenging.
It was interesting for me to read how someone in a similar state found a way to live his life despite his challenge. Thank you, R. D. Brooklyn
Another Side to Miriam Adahan Dear Editor: The concept of a monthly health magazine excites me very much. As a community activist, I feel that the awareness amongst us in this area could use chizuk. As Dr. Moshe Schwartz, OB-GYN, said in a recent interview, most women in the community are not properly focused on their diet or healthy lifestyle. Hopefully, The Wellspring will do the job of bringing that awareness to the klal. As a Miriam Adahan fan, I was curious to read her interview, wondering what she has to offer in terms of healthy living (I only knew her as a therapist and author). Wow! It’s unbelievable to hear from someone who’s gone through so much that so much of what we struggle with is directly connected to the foods we consume. Thanks for being the vehicle for that awareness. May you see much continued success, F. Silberstien
MAZEL TOV to Miriam Bluming upon the birth of her baby son!
10 The Wellspring | March 2016
A Rabbi Meisels Fan Dear Editor: As someone who has diabetes since I’m a preteen, I was happy to find an article by Rabbi Meisels in your new publication. Those who have come to know him through his organization can attest to his deep brilliance and understanding of all topics health-related (in addition to his kindness, of course). I look forward to reading his future articles, as well as the other informative content. A grateful reader, Gitty T. Lakewood, NJ
A Request from the Wise
ing to my very beautiful stage in life. I (and I’m sure my peers) would greatly appreciate that! Thanks, Mrs.T.
Wondering About Supplements Dear Editor: I really enjoyed reading the magazine, fully stocked with very relevant, useful and informative articles. Thank you! I was wondering about the difference between synthetic vitamins versus real ones. Is there anything to the whole synthetic business? I would appreciate an answer. Thank you, Bassy S.
Dear editor: Thanks for providing me with an informative read! Please allow me to point out something. I found that most of the content in the magazine was geared towards the young population. (I gathered some good tips for my daughters and daughters in law!) As a woman in her “golden” years, I was wondering if you could feature articles on topics pertain-
Moshe Weinberger, nutritional advisor, responds: Most vitamin supplements in the market, including those of high quality, are a combination of synthetic and natural forms. The reason for that is that many synthetic vitamins are highly effective and due to their high potency they fit nicely into a small tablet or capsule. They have the same molecular structure and they are clinical-
ly effective. Also, it isn’t always possible to provide an ample amount of a nutrient in its natural form. (Most supplements on the market that claim to be 100% food based are made from brewer’s yeast, which causes uncomfortable symptoms for people with candida.) Because quality supplement companies like Maxi-Health strive to use only the best ingredients, they use food supplements like Beta Carotene, Kyolic garlic, cranberry extract, cinnamon etc., whenever possible.They also use vitamin E in its natural form. Most of the other ingredients are fermented on foods. The most important thing to look for in a supplement is purity from contaminants (which will determine how it disintegrates in your body) and a balanced combination. For example, high doses of folic acid must be combined with vitamin B12 in order for absorption to occur effectively. MaxiHealth adds their patented Enzymax base, a combination of digestive enzymes, that improves absorption and utilization of the nutrients. The bottom line is that natural food supplements are preferred when available in practical doses, and some synthetic vitamins work very well as long they are manufactured by high-quality companies.
The next issue of The Wellspring will appear on April 20th.
invites readers to submit letters and comments via regualr 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.
March 2016 | The Wellspring 11
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Well Informed
Wellness Platform By Rabbi Hirsh Meisels
Medications vs. Supplements
Are They Even Competition?
T
The need for for nutritional supplements in today’s day and age is undisputed. Based on the research we discussed in the last article, it’s nearly impossible for a person to receive ample nutrition merely from the foods he eats. When we learn about the effectiveness of supplements, the following question is often asked: If supplements are helpful in maintaining the body’s health, can they take the place of medication altogether? I’ve gotten that question countless times. It’s important to note that I’m not here to advise readers on how to proceed with the information I offer. I’m merely serving as a source of information to make the choices more informed. There are alternative medicine practitioners who attempt to cure even serious illnesses via alternative methods. We are not addressing that route in this column. The focus in this column is the efficacy of supplements. I find it amusing that people will ask, “Can vitamins really cure?” as opposed to “Can medications really cure?” As Yidden, ma’aminim bnei ma’aminim, we are fully aware that the ultimate cure comes only from Heaven. Even looking at things simply, we understand that medications don’t always do the job. Sometimes, vitamins actually provide the results that medications couldn’t. Is there a medication for hay fever? Not really. Can the symptoms be tempered through natural supplements? Many people will answer that question with much enthusiasm: Of course! Thus, it is fair to say that vitamins fill a hole that medications hardly could. Let’s examine one example in this context: High blood pressure. There
is a wide array of medications available to decrease high blood pressure. But how many pills must people take in order to attain the desired results? Most pop a combination of two or even three different medications and even then, they still don’t see perfect numbers. On the other hand, how many people can attest that their blood pressure is at its optimal level thanks to one simple mineral, potassi-
I find it amusing that people will ask, “Can vitamins really cure?” as opposed to “Can medication really cure?”
um? I hope to cover this miracle blood-pressure-reducing supplement in a future article, b’ezras Hashem. When I discuss this matter with people who are afraid to take the plunge into the “natural” world, the question that inevitably follows is, “So what difference does it make? He’ll take potassium and I’ll take three pills. As long as I bring my blood pressure down,
who cares?” And the answer to this is simple. You’ve probably heard it more than once in the past, but I will add an example to clarify the point. Medicine does not tackle the root of the problem. Instead, it plays the role of eliminating the problem once it exists. For instance, when someone experiences headaches because of sleep deprivation, he’ll reach for an aspirin. For the time being, he solved his problem, but what happens to his lack of sleep? There’s only one solution for that—to go to bed! Referring back to our example of high blood pressure, the root of the problem is very probably a deficiency in potassium. This same deficiency may also lead to other adverse symptoms, such as recurring cramps in the legs. So, if a person chooses to treat his high blood pressure with potassium, he’s targeting the root of the issue, and thus eliminating the other sub-symptoms, as well. On the other hand, if he opts for the medication route, not only will his cramps persevere, but they may even intensify. So, now that we’ve put only one difference on the table, which option do you think is better? Next month, we’ll continue to examine more differences between medications and supplements. In this column, Rabbi Hirsch Meisels, a renowned expert on healthy living, will deliver 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.
March 2016 | The Wellspring 13
Well Informed
Torah Wellspring By Rabbi Ezra Friedman
Simcha: The Antidote Against Illness
The Torah perspective on the relationship between happiness and physical health As Torah Jews, we all know that simcha is an essential element in our avodas Hashem. But what role does happiness play in the physical sense? Shlomo Hamelech, the wisest of all men, tells us in Mishlei (17:22), “Lev same’ach yeitiv ga’eh.” A happy heart is good for ga’eh, which Targum interprets as the body. A happy heart isn’t only good for the spirit; it’s essential for the body as well. The Metzudas Dovid takes this concept a step further in his commentary: “Hasimcha heitiv leguf kidvar refuah.” Simcha is as good for body as any healing tool. In the same way a person ingests supplements or medications in order to cure an ailment, he should work toward achieving simcha, which is just as beneficial for the body. The Gemara in Gittin (56b) tells us a fascinating story about Rebbe Yochanan ben Zakai, who travelled to Aspasyanus, the Roman general, to beg him not to destroy Yerushalayim. While they were speaking, a messenger came to inform the general that he had been appointed as the new Roman emperor. Aspasyanus welcomed the news with obvious joy. However, when he wanted to slip his foot into his shoe, he realized that it had expanded so much that it didn’t fit. When he attributed the unusual phenomenon to a possible illness, Rebbe Yochanan noted otherwise. “Just the opposite,” he said to the newly appointed emperor. “When you heard the good news, you got much stronger. Because your bones filled with more marrow, your feet are now swollen.” As the Ralbag explains from this story, when a person hears something that gladdens his heart, his bones fill up with fresh marrow and healthy fats. “Shemua tova desashein etzem.” Good news is not only beneficial for the spirit; it actually strengthens the bones, as well. Looking at the other side of the coin, we see that atzvus, sadness, causes the opposite effect. A dispirited person doesn’t only suffer emotionally, but his broken spirit manifests itself in his physical state, as well. The conclusion of the story about Rebbe Yochanan ben Zakai is the perfect proof to this phenomenon. How was the emperor able to get his foot into his shoe? In his Torah wisdom, Rebbe Yochanan offered a great idea. “Have your servants bring someone you despise into the room. When you face your enemy, you will lose your simcha, and the shoe will fit,” he advised Aspasyanus. Rebbe Yochanan’s advice worked like a charm. When the emperor took one look at his enemy, he was filled with such rage that his bone shrunk back to its original size. Thus, the Gemara concludes, “V’ruach necheya yabish etzem,” a broken spirit dries out the bones. The Gemara in Kiddushin (51b) tells us that when a per-
son is dispirited, he doesn’t accomplish anything. If, for example, someone loses his job and his upset makes him go out and find a new one, his disappointment has a purpose. But, if he continues in a negative state of mind without doing anything about his situation, not only won’t it get him anywhere, but, according to Rashi, it will weaken his body. Now that we understand that simcha strengthens the body and atzvus has the opposite effect, let’s take this concept one step further. What makes a person physically sick? The answer may sound strange, because we’re accustomed to thinking that a person gets sick due to concrete physical elements such as bacteria, viruses, or even malnutrition, but the Torah tells us otherwise. The Gemara in Bava Kama (92) tells us that there are 83 kinds of illnesses in existence, the gematria for the the machala. There are four “humors,” or liquid substances, that flow throughout the human body: the white bile, the yellow bile, the red bile, and the black bile. All 83 illnesses are dependent on the mara shechora, the “black bile.” It is when the balance in this mara is upset, which manifests itself as depression, that a person experiences illness. In other words, as long as the mara is not “activated,” no disease in the world will affect him. The Ba’al Shem Tov says that Hashem does not send a disease to a person before the mara is triggered. He explains that the point of the Gemara is not to tell us where disease lies, but to caution us that the only way disease comes upon body is through the mara. The Torah tells us that Hashem won’t afflict Klal Yisrael with the machalos he afflicted upon the Egyptians. Rebbe Baruch of Mezibuz asks what this means (Shemos 26:51). After all, the Egyptians were afflicted with makkos, not machalos. His answer is enlightening. In order for the Egyptians to feel the pain of the makkos, Hashem first upset the balance in their mara. Without this machala, they would not have felt any physical pain! If there’s no mara shechora, no emotional pain, there is no machala, no physical pain. When a person wallows in a state of emotional pain, he’s actually welcoming physical ailments into his being. “Ruach ish yechalkeil machlehu v’ruach nechei’ah mi yisa’ena?” Shlomo Hamelech asks in Mishlei (18:14). “A person’s good spirit can cure his disease, but if he’s dispirited, how will he handle his condition?” Now that we’ve explored the enmeshed relationship between our physical and emotional wellbeing, we can truly appreciate the depth of this question. March 2016 | The Wellspring 15
Well Informed
Health Tidbits in the News By Liba Solomon, CNWC
I Feel My Heart: Interesting Discovery Regarding Women’s Heart Health Because anxiety appears to be more common in women than in men, when women experience symptoms that may be linked to heart disease, they may be diagnostically misinterpreted by the medical team. In a study published on February 23, 2016 in the journal Circulation: Cardiovascular Quality and Outcomes, researcher Kim Lavoie, a professor of psychology at the University of Quebec and director of the Chronic Disease Research Division, writes, “If you’re a woman and you say you’re tired, short of breath, and really anxious about it, and you have no pre-existing heart disease, it’s possible that doctors are confounding two problems.” Because doctors may be more likely to attribute those symptoms to anxiety than heart disease, the woman’s true health status may be misinterpreted. Women may also experience different symptoms from men during a heart attack. For example, women are more likely to describe chest pain that is sharp and burning. According to the U.S. Centers for Disease Control and Prevention, heart disease kills approximately the same number of women as men in the United States every year and is the leading cause of death in American women, causing one in every four female deaths. So, if a woman with anxiety or depression is concerned about heart disease, she would be best off asking her doctor to order tests to check her heart health.
Cranky Baby Equals Sick Baby? Not Necessarily. Thought your baby’s teething brought on her ear infection? Think again. A new review found that teething can make babies miserable, but it rarely causes fevers above 100.4 degrees, or any other signs of illness. The analysis, which was led by Dr. Michele Bolan and published in the journal Pediatrics, found that teething most often just causes babies to be a little crankier, drool more, and rub their irritated gums. And while some infants do experience a slight rise in their temperature, teething usually doesn’t cause a full-fledged fever, or any other signs of illness. It’s very common for parents to be confused about whether certain symptoms are related to their baby’s teething or an illness. How do you know? “If a baby’s temperature rises above 100.4 degrees,” says pediatrician Dr. Minu George, “then it’s a fever, and not just a mild temperature elevation from teething.” Although fever is not necessarily a bad thing, it’s part of the body’s response to an infection. “At the age when teeth are erupting,” says Dr. Rosie Roldan, director of the pediatric dental program at Nicklaus Children’s Hospital in Miami, “babies are also being bombarded by infections. And we don’t want to miss that bigger picture.” For example, sores or blisters around the mouth, appetite loss, or diarrhea that doesn’t go away quickly, all warrant a call to the pediatrician. But if teething is the only issue, help soothe your baby’s pain by giving her a cooled teething ring or cold foods. 16 The Wellspring | March 2016
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.
An Ounce of Well See the Nachas: Latest Research on Aging-Related Diseases Two leading causes of blindness are age-related: macular degeneration and cataract formation. While declining vision is devastating in and of itself, new research shows that macular degeneration is linked to the development of Alzheimer’s disease. According to a recent study published in JAMA Ophthalmology, people with the highest intake of the potent plant compounds lutein and zeaxanthin had a 40% reduced risk of developing advanced macular degeneration. By taking a supplement like Bilberry Supreme that contains both compounds, as well as bilberry, an often-overlooked herb that possesses wonderful properties like tannins, anthocyanins, and flavonoids, and eyebright, a compound of iridoid glycosides, flavonoids, and tannins, the aging population can benefit from its potential to protect against vision loss and dementia.
In the Polls Hit Your Pillow
Snack Right! Just a Handful of Almonds Can Save the Day! Researchers studied the effect that the addition of almonds can have on a person’s diet, based on data collected from 28 parent-child pairs living in North Central Florida. The parents were instructed to eat 1.5 ounces of whole almonds every day during the three-week intervention portion of the research period, and the children were encouraged to eat half an ounce of whole almonds or an equivalent amount of almond butter every day. At the beginning of the 14-week research period, the research subjects’ average Healthy Eating Index scores were 53.7, and after adding almonds to their diet, their scores’ average increased to 61.4. So are almonds the next miracle food? Not necessarily. The researchers believe that the subjects were replacing salty and processed snacks with almonds, increasing their intake of total protein foods while decreasing the intake of empty calories. The next time you’re tempted to reach for a bag of chips, consider munching on almonds instead.
Americans’ Usual Hours of Sleep, by Age How many hours of sleep do you get at night? U.S. Adults
18 to 29
30 to 44
45 to 64
65+
%
%
%
%
%
Less than three hours
1
1
1
1
0
Three to four hours
7
6
8
8
6
Five hours
9
10
9
10
7
Six hours
25
24
27
26
21
Seven hours
27
26
29
27
26
Eight hours
26
26
22
25
30
Nine to 10 hours
6
7
4
4
9
More than 10 hours
0
0
0
1
1
Gallup-Healthways Well-Being Index
What do you call someone who can’t stick to a diet? A desserter.
42 percent of U.S. adults report getting less than seven hours of sleep on a typical night, the minimum number of hours recommended by the National Sleep Foundation for those aged 18 and older. And although young adults who get eight hours of sleep enjoy significantly higher well-being than those who get seven, 67% of 18- to 29-year-olds say they usually get less than eight hours.That gives you a good reason to make at least seven hours sleep a priority!
March 2016 | The Wellspring 17
Well Informed
Figures By Miriam Katz
people in the U.S. have diabetes (American Diabetes Association)
17 23
Grams of sugar in one bar of milk chocolate
18  The Wellspring | March 2016
Grams of sugar in one tablespoon of honey
49
the amount of sugar the average American child consumes per year (USDA)
150-170
29
Million
POUNDS
numbers on sugar
LBS. the amount of sugar the average American adult consumes per year (USDA)
2.3 Grams of sugar in one sugar cube
126.4
or 100 calories the maximum amount of added sugars women should eat in a day (American Heart Association)
Grams
25
Grams
37.5
Grams
the amount of sugar the average adult in America consumes per day (USDA)
or 150 calories the maximum amount of added sugars men should eat in a day (American Heart Association)
14.5 Grams
the amount of sugar the average adult in Israel consumes per day. (USDA)
5.1
Grams the amount of sugar the average adult in India consumes per day
March 2016 | The Wellspring  19
Living Well
Ask the Nutritionist By Shani Taub, CDC
LessHowCandy, More Joy To Enjoy Your Purim Without the Calories
Q
I don’t find eating healthy to be such a challenge on a day-today basis. I enjoy preparing and eating healthful dishes and don’t generally crave sweets. However, when it comes to a day like Purim, I just lose it. With so much food around on this hectic, busy day, I just get frazzled and find myself grabbing stuff from all over, from this shalach manos and that one, and then from the dessert at the seudah. At the end of the day, I feel awful about my choices. How can I avoid this negative Purim pattern this year?
Shani answers:
A
Your question is one that most people have. It’s very normal that when so much is going on, we end up turning to the foods that tempt us most and don’t involve work on our part. However, like as you say, these choices, or rather lack of choices, don’t leave us with a good feeling. Besides for making us physically uncomfortable, not eating properly highlights the lack of self-control and balance that we try to maintain in our daily lives.
The Wellspring | March 2016 20
Because you want this Purim to be different than the Purims before previous ones, I will suggest the two tips I give my clients every year.
Make It or Break It 1. If you’re home during the day, make sure to prepare a good lunch for yourself. Before the day turns hectic, take the time to make a lunch that is both appealing and nutritious. Let it be the salad you like best, the kind of dish you’ll appreciate
When you take the focus off the food, you can enjoy the event so much more!
2. I always say that being Jewish is an amazing thing. If you’re fleishig, no matter how tempting that piece of milk chocolate looks, you won’t even take a lick. So, if you suspect that you might be weaker than not be able to withstand your the temptation toward for food with empty calories, make yourself fleishig early in the day. A lot of the Purim goodies that tempt us are dairy, so at least those stuff will be out of your reach. And once you’re in that guarded mode, staying away from the other junk foods will become easier as well. As always, I remind my clients that the focus should not be about the food. There’s so much to enjoy on a day like Purim! Take the time to observe your children in their sheer happiness, take pleasure in the company, in the hullabaloo of the day. Enjoy the music, the dancing, the funny sights. When you take the focus off the food, you can enjoy the event so much more! while the trays of chocolates and goodies keep coming through the front door. I find that if the meal is already prepared, you’ve won half the battle. No matter how busy you become, all you have to do is sit down to eat it. I tell my clients that the same way you prepare shalach manos no matter how busy you are or where you’ll be spending the day, make sure to prepare your lunch, as well. If you’re going out for the Purim seudah, there’s still a way for you to maintain a healthy balance. Make sure in advance that there will be something for you to eat. If you can inquire about the menu, do so. And if everything the hostess is preparing will be laden with the stuff you don’t want to eat, offer to bring a salad or vegetable platter. Being hungry around unhealthy food is never a good idea, especially when you’re in party mode.
A Fast Tip for Ta’anis Esther
Like yom tov days, Fast days can also throw us off the regular eating routine. However, with clarity and commitment in mind, you can maintain your healthy balance despite the change. After the fast, eat a regular meal just like you do every night at suppertime. Wait two hours to give your body a chance to digest its “breakfast,” and only if you’re still hungry then, eat a breakfast meal. You don’t want to overeat, especially not after a fast, so make sure to gauge your hunger with clarity.
If we are not meant to have midnight snacks, why is there a light in the fridge?
The Torah at Your Side
Please send your questions to the nutritionist to nutrition@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, pre-measured foods and delicacies sold at supermarkets and restaurants.
March 2016 | The Wellspring 21
Living Well
In Good Shape By LR Wilen, PFC
Time To Get Moving
Why You Should Dust Your Sneakers and Make your Way to the Gym
I’m hardly breaking the news for you when I tell you that exercise is good for your body. You surely know that it has a positive impact on the muscle content in your body, which in turns leads to weight loss and an increased metabolism. However, if these reasons don’t have what it takes to actually get you off the ground, let’s explore some of the other exciting exercise benefits that you’ll see from even just a little daily exercise.
Stop Scratching your Forehead When you exercise, you increase the blood pressure and blood flow throughout your body. Your brain also gains on this deal. Depending on the intensity of the workout, oxygen levels in the blood can increase up to 25 percent. What is the benefit of this, you ask? An international study found that students who exercise perform better academically than their less athletic peers. When the blood flow to the brain is robust, your brain can simply focus better, which in turn makes you think more clearly and enjoy a better memory.
Stand Up Taller Don’t like that slouch you see in the mirror? Suffering from shoulder or lower back pain? Our bodies suffer from lack of physical movement. Being hunched is just one of the side effects of remaining seated for extended periods of time. Our bodies were not designed to sit in a chair all day long, and good posture is not just an aesthetic plus but a health necessity. Regular office work has been linked to pain in the neck, shoulders, and lower back pain. The good news is that these can be corrected with regular strength training exercises. If you exercise your abs, back, and other muscles on a regular basis, you can play a role in fixing your posture when you’re sitting and standing.
Nip It in the Bud Getting sick is never fun, especially if you could prevent it. A recent study found that people who exercise regularly are half as likely to get a cold than people who don’t. Isn’t it all worth it just to keep your system rolling? Working out causes the antibodies and white blood cells to flow more rapidly through the body, which help fight infection and illness. Being active also boosts your levels of HDL, “good” cholesterol, which improves the overall health of your circulation system. Doctors recommend exercise as prevention for almost every ailment. No matter what your current weight is, being active boosts the good cholesterol in your system, which improves the overall health of your circulation system. And the far-reaching effects of exercise can help prevent strokes, certain types of cancer, diabetes, depression, arthritis, and falls.
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The New Cup of Coffee “But I’m so tired!” If that’s the reason why your gym bag is amassing dust somewhere, listen to this one. It sounds counter-intuitive that you amass energy from the activity that drains you, but that’s the fact. While you’re at the treadmill or sweating your way through those jumping jacks, your heart races and you feel like you’re giving it your all, literally. But what happens afterward? One study found that exercising in the middle of the day leaves a person feeling more energetic and productive for the rest of the afternoon. “A lot of times when people are fatigued, the last thing they want to do is exercise,” says researcher Patrick O’Connor, co-director of the University of Georgia exercise psychology laboratory, in a news release. “But if you’re physically inactive and fatigued, being just a bit more active will help.” Exercise can increase energy up to 20% while decreasing fatigue up to 65%. It can produce more stimulating hormones than you’ll find in a can of Coke, with none of the adverse effects. When we exercise, our bodies produce more stimulating chemicals than the amount in stimulant medications! “We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day,” says researcher Tim Puetz, PhD, also of UGA. “But it may be that lacing up your tennis shoes and getting out and doing some physical activity every morning can provide that spark of energy that people are looking for.” Did you ever get the feeling like you’re on springs after you leave the gym? Now you know why.
Embrace Life Stress is a major reason people push off getting fit. With our hectic schedules and Pesach just around the corner, how can we find time for another activity? But as is commonly known, exercise releases endorphins, chemicals that not only help you sleep more soundly, but which act as natural mood boosters. With erev Pesach around the corner, what better time to implement a basic de-stressing tactic into your routine? According to a recent ADAA online poll, 14 percent of the US population makes use of regular exercise to cope with stress. (We won’t talk about the 14 percent who turns to eating as their solution!) Because exercise produces endorphins—chemicals in the brain that act as natural painkillers— and also improves your ability to sleep better, which in turn reduces stress, engaging in physical activity will put you in a lighter mood and make you feel energized and excited to tackle the stresses that come your way. Indeed, scientists have found that regular participation in aerobic exercise decreases overall levels of tension, elevates and stabilizes mood, and improves self-esteem. Even five minutes of intense exercise has anti-anxiety effects. So when life gets so busy that you don’t even have time for your cup of coffee, make it your business to squeeze in a short exercise slot. Look at your activity time not as time wasted but as time invested in order for you to function better in all areas of life. You owe it to yourself! A fitness coach and personal trainer with a degree in business for health professionals, LR Wilen combines her passion for physical fitness and her love of people in her business, “Live Right with LR.” She provides personal fitness training and help to individuals striving for higher levels of fitness and health. LR works with individuals in private one-on-one settings, as well as in classes throughout Brooklyn, including classes for organizations such as Menucha. LR’s dedication to fitness and desire to help others lead to her latest endeavor, spearheading Team Our Place in the upcoming Jerusalem Marathon in March. LR can be reached through The Wellspring.
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Living Well
  The Wellspring | March 2016 24
Cover Feature By Shiffy Friedman
Sugar Is Good for You: Is This A Purim Spoof?
In the festive days surrounding Purim, the yom tov that evokes childhood Candy Land fantasies even for many adults in our midst, the last thing you want your children to hear is that sugar is good for them. It isn’t—when ingested, that is. But could it be that sugar has healing powers? According to Dr. Moses Murandu, the answer is a resounding “Yes!”
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f you’d be asked to find a relationship between sugar and healing, it would probably be the memory of that spoonful of sugar your mother gave you to help the bitter pill go down your throat. But according to new research on the healing powers of sugar, there may be a more direct connection. In April 2015, Dr. Moses Murandu, a researcher at Wolverhampton University in Northern England, received international recognition for his breakthrough method of healing wounds—with granulated sugar. He actually clinched the third prize in the category of best research from a developing country at the Journal of Wound Care Awards in 2015. A senior lecturer in adult nursing, Dr. Murandu grew up in a village in Zimbabwe, where his father used granulated sugar to heal wounds and reduce pain. Pearl Grandison, a middle-aged woman residing in Wolverhampton, England, developed agonizing ulcers in her legs in 2013. The various antibiotic treatments she tried over several months did nothing to alleviate the pain. With nothing to lose, she agreed to join a clinical trial involving the use of sugar. Along came the doctor whom Pearl dubbed “the sugar man.” Using 30 grams of granulated sugar to cover the wound area,
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Living Well
Cover Feature
Dr. Murandu merely followed the procedures he had observed in childhood, which ultimately provided Grandison the alleviation she was desperate for. In an interview on his findings, Dr. Murandu shared, “It all started with my dad, who raised four boys as a single parent in a village where there was no hospital. If you do something like that, you have to learn to make use of what is available. It was either iodized salt or sugar. I was always happy when it was sugar because salt was so painful.” According to Dr. Murandu, sugar heals wounds by absorbing the excess water around the affected area, killing bacteria, which needs moisture to survive. It seems to improve the circulation, aiding in the healing process. Also, there is some evidence that it draws macrophages—immune system cells that can attack foreign organisms—into the damaged area. Unbelievably, the patients involved in the first clinical trial were so impressed by the results that they continued to use sugar as a healing method even after the experiment was over. Cheri Pearce, a nurse in the University Hospital in Birmingham, related that some patients actually request that sugar be used to treat their wounds because they’ve already witnessed its efficacy. In 2013, 62-year-old Alan Bayliss, underwent an amputation on his right leg due to an ulcer at the Queen Elizabeth Hospital in Birmingham, England. During the post-surgery rehabilitation process, standard dressings were used to heal his wounds, but the recovery was not progressing ef-
fectively. Upon the behest of Bayliss’s nurses, Dr. Murandu was recruited to intervene on the patient’s behalf. Within two weeks of applying sugar treatment to the wounds, they were drastically reduced in size.
Ironically, Ripley’s cure came from the very substance he deemed most dangerous to his health: granulated white sugar. “When Moses first did the dressing, he used almost a whole pot of sugar,” Bayliss remembered. “But two weeks later, he only needed to use four or five tablespoons. I was a little skeptical at first, but once I saw the sugar in operation and how much fluid it was drawing out, I was impressed.” To Dr. Murandu, it’s amusing
to notice that while his father obtained sugar at the local grocery, the sugar he uses with his patients, which he calls “Medsugar,” is required to undergo an antiseptic process. To him, a defining plus in the use of sugar as a wound treatment is its obviously low cost, especially in comparison to the pricey antibiotic treatments which did not give his patients the results they were hoping for. For Derek Ripley, sugar was indeed a sweet cure. After he was diagnosed with type 2 diabetes at 55, both his legs gradually became covered in ulcers. In what he describes as a “ten-year nightmare,” Ripley gradually lost his ability to walk and faced the terrifying threat of having his legs amputated after doctors tried every avenue of treatment without success. When Ripley came across a brief news report about a small-scale trial at Wolverhampton University, he mentioned it to his doctor, who said that after all he’d been through, he had nothing to lose. The morning after Ripley contacted Dr. Murandu, the doctor drove 90 miles to the house of his new patient. After observing the wounds, he said he was confident that with his sugar treatment, they would be gone within five weeks. The wound care nurses at Ripley’s bedside found it hard to suppress their snickers. Only seven days later, when Dr. Murandu returned to change the first dressings, they got a glimpse of the simple remedy’s powers. Although the large ulcers had been oozing pus and blood, now there was none. By the fourth week, when Murandu came to remove continued on page 39
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ut o l l u P n! o i t c e this s Dear Readers,
of Y uth the health magazine for youngsters
If you’re like any other frum teen around, Purim is foremost on your mind right now! What image does Purim bring up for you? Are you thinking about the upcoming school carnival, or the fun your family has on this festive yom tov? Purim is a happy time all around, an opportunity for you to fill up on joy so you can spread it further. One great way to promote happiness is to exercise. Research shows that when we perform physical activities like running or jumping, we increase the production of endorphins, the feel-good hormones, in our body. Now you have another reason to run to the supermarket to get your family’s last-minute Purim shopping done. And if you want to treat yourself there, first check out Teen Talk to know which snacks are good for you. Keep in touch,
Raizy
Kids
Teens g Around in n w lo C o N : re tu 28 Fea
30 Teen Talk: The Stack on Sn
32
acks
Serial Diary
issue 2 march 2016 Adar iI 5776
33 Just Wonderi ng 34 Body Language 36
Activities
37 Science Experiment Brought to you by:
Well of Youth
Teen Feature By Raizy Kleinman
no clowning around What Face Paint Does To Your Skin
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f you’re like any other teen on the planet, you probably know the exact diameter of your skin’s latest surprise. At a time when your body transitions from child to adult, one of its ways of announcing this fun stage to the world is through your beautiful skin, a fact which may or may not please you but is a fact nevertheless. Even if you’re from the smart, happy camp that says, “I’m beautiful anyway!” you may be wondering what really makes your acne worse and what’s just a myth. With your upcoming Purim carnival, will you be able to partake in the face-painting fun, or be forced to down only spoonfuls of marshmallow fluff and chocolate chips (my favorite!)? Before we ascertain whether or not face paint affects your skin, let’s get some background on those bumps. Acne is a skin condition that occurs when your hair follicles become plugged with oil and dead skin cells. Usually appearing on the face, neck, chest, back, and shoulders, acne can be persistent. When you finally see one bump healing, another one is bound to crop up. The hair follicles on your skin are connected to oil glands. These glands secrete sebum, an oily substance, to lubricate your hair and skin. Sebum normally travels along the hair shafts and through the openings of the hair follicles onto the surface of your skin. When your body produces an excess amount of sebum and dead skin cells, which is often the case during adolescence, the two can build up in the hair follicles. They form a soft plug, creating an environment where bacteria thrive. If the clogged pore becomes infected with bacteria, inflammation results. What’s the difference between the various kinds of acne? When the plugged pore causes the follicle wall to bulge, you’ll see a whitehead. When the plug opens to the surface, it darkens and becomes a blackhead. To you, it may look like dirt is stuck in the pore but it’s actually bacteria and oil which turn brown when exposed to air. Pimples, on the other hand, are raised red spots with a white center that develop when blocked hair follicles become inflamed or infected. It may comfort you to know that about 70 to 87 per cent of teens have some case of acne at one point or another during their adolescence, and
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that the condition is usually a passing phase—unless you choose to create permanent reminders when those stubborn blackheads or whiteheads just won’t disappear. What are the proven factors that trigger or aggravate an existing case of acne? Hormones. During your teenage years, your body produces an increased amount of chemicals, which in turn create more sebum. Diet. Studies indicate that certain dietary factors, including dairy products and carbohydrate-rich foods, like bread, bagels, and chips, may trigger acne. Sugar is also a culprit. Researchers speculate that the digestion of these foods leads to an increase in oily secretions in the body. Oil-based Lotions. If you apply oil-based creams or lotions to your skin, you may trigger an outbreak of acne, because the oily substance clogs up the pores. Stress. Researchers are still scratching their foreheads on this one, but they do see a correlation between stress and an increase in acne. Either way, it’s always better to take the calm route! So what are the myths? Greasy foods. You’ll be happy to hear this one: Time to welcome potato chips back into your life! Eating greasy foods has little to no effect on acne—it’s only the oils that the body secretes that generate the issue, or when the oil clogs up your skin from the outside, such as when you work in a greasy area and the oil sticks to your skin. Dirty skin. Acne isn’t caused by dirt. You can go ahead and roll in the mud if you’d like. Actually, if you scrub your skin too hard you could irritate it, worsening your acne, so be careful when you’re up to the cleanup part. Cosmetics. And here’s where we get to the face paint question: Is it good for your skin or not? Makeup doesn’t necessarily worsen acne, especially if it’s oil-free and you remove it gently. Look out for the word “hypo-allergenic” on the makeup case to ensure that no unsavory substance makes its way to your pores. As long as the makeup isn’t oil-based, and you remove it gently and completely with an oil-free cleanser and water, it won’t clog your pores. Now you’ve got your license to have all the fun you want to clown around!
smart solution Maxi Skin H&N SupporT
If your acne bothers you and the basic cleanser doesn’t do the job, it may be time to try Maxi Skin H&N (Hair & Nail) Support. This comprehensive formula is a combination of natural ingredients that all work together to nourish and hydrate your skin in order to give it a clean, healthy look. For example, one of the ingredients, hyaluronic acid, is known to support the skin’s layers and structure. The collagen in the supplement gives the skin its firmness and the sulfur provided to the body supports healthy collagen and keratin, which are essential for healthy hair, skin, and nails. Collagen is vital for healthy, vibrant skin. Collagen makes up 70% of the weight of the dermis, the inner layer of the skin, and provides supple flexibility and skin health. Animal studies show that hydrolyzed (partially broken-down) collagen peptides increase the expression of collagen, helping to produce stronger, suppler skin. This supplement also contains biotin, which supports hair growth, as well as aloe vera, the plant that’s famous for its use in health and beauty products and supports collagen as well. The silica in Maxi H&N is also a helpful in supporting healthy nails, skin, and hair, and the lactobacillus acidophilus that’s added to the formula helps protect the balance of healthy bacteria in the gut, which benefits the distribution of timely nutrition to the skin, nails, and hair. By taking this supplement on a daily basis, you’re nourishing your body and enabling it to grow healthy hair, skin, and nails.
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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.
What’s the Deal on Chocolate? The last time you reached for a bar of chocolate, the thought of your acne or a voice in the background may have stopped you in your tracks. But is chocolate as bad for your skin as it’s made out to be? The truth is that chocolate in its raw state, cacao (cocoa) which you probably wouldn’t deem a treat, is actually a natural food with myriad health benefits. It’s packed with vitamins A, C, and E, which are essential skin nutrients, as well as healthy fats and zinc, which is great for skin repair. Considering that cacao also contains magnesium and tryptophan that reduce stress, it’s starting to sound like a recipe for perfect skin! So why did this beloved treat become the scapegoat for inflamed, oily pimples? Because of the many other ingredients that alluring chocolate bar contains! Unlike the original version of this superfood, the confectionary treats we call “chocolate” today are laden with sugar and often dairy products, both of which alter hormonal levels and blood sugar balance. This type of chocolate certainly doesn’t hold the golden ticket to glowing skin. Your mother is right, after all!
The Mask on Your Face When a teen struggles with a heavy outbreak of acne, she may find her new look uncomfortable. With Purim around the corner, there’s no better time to address this concern. Of course, it makes sense for you to feel disappointed in the bumps and pimples that keep cropping up on the skin that used to be baby soft. You may even miss those childhood days when no surprises awaited you in the mirror. If you find that it affects your self-esteem, try focusing on your inner qualities. Remember that the true you is what will attract people to you—who you are on the inside and how you make them feel. By being a positive, giving person you will not only attract friends, but also build your confidence and appreciation of your inner qualities. And, take advice from Shlomo Hamelech: Gam zeh ya ’avo r — t h i s too will pass!
Well of Youth
Teen Talk By Tehilla Stern
The Stack on Snacks
nth:
This mo
Tehilla: On a regular school day, what do you usually eat for snack?
Meet: Perela D Age: 14
Perela: I’m not a big eater, so my first snack is usually a breakfast snack. My father distributes health food in Lakewood, so we always have a stash of granola bars in the pantry. I love them, especially the ones with peanut butter. Tehilla: Is that your breakfast as well?
Location: Lakewood, New Jersey
Perela: Usually, unless I wake up super early and I sit down to eat eggs and bread with the family.
Favorite exercise: Running
Tehilla: When do you eat your next snack?
Favorite junk food: double dip
Perela: I usually eat a big lunch, so on most days I won’t eat until I get back home. Dried apricots are my favorite snacks, and there are days when I finish a whole container before or after supper. I also like snacking on other dried fruits while I’m doing my homework or chatting on the phone.
Favorite healthy food: dried apricots
Tehilla: Do you eat just dried fruits like apricots and raisins, or also the candied type like mango and pineapple? Perela: Both. I’m not particular. Tehilla: Anything else you like to snack on? Perela: If I’m hungry later in the evening, I like to pop some microwave popcorn or eat chocolate chips.
So what’s the ideal snack for a teen? Whenever you feel hungry, always drink a glass or two of water first. But since you don’t want to deprive yourself of snacks, go ahead and eat a healthy snack between meals. Fresh fruits are better than dried fruits because the sugar they contain is not so concentrated. One or two fresh apricots could be enough of a snack for you, whereas you’ll probably want more like ten dried apricots to feel satiated. Since you like peanut butter, how about trying apple slices spread with natural peanut butter? If you particularly like dried fruit, though, you don’t have to bid farewell to this delicious snack. Remember to eat them in small amounts, not by the handful. A good idea is to take about two-three ounces from the container and eat them from a plate. If you’re in the mood of something crunchy in place of that granola bar, how about munching on some nuts? Nuts are packed with protein and healthy fats, and if you eat them in small amounts you’ll feel satiated.
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The Nutritionist Weighs In: Liba Solomon, CNWC It sure helps that your father is a health food distributor, Perela, because I see that your snacks are relatively nutritional as a result. This actually makes for good conversation between us. Snacking between meals is important for teens, because it ensures that your body doesn’t run out of fuel. And common sense tells you that it’s hard to make wise choices at dinnertime if your stomach is growling. But, with today’s abundance of “healthful foods” on the market, it’s important for us to know what’s really good for our bodies and what seems to be good but just doesn’t cut it. For example, even the healthful-looking granola bar may be laden with ingredients that aren’t healthful at all. And when it comes to dried fruits, sometimes the fruit is so processed and sugar-coated that it almost doesn’t remember what it was like to grow on a tree. Okay, fruits don’t really have memories, but you get the picture! Granola Bars Let’s talk about the granola bars first. I agree that they’re a very handy, tasty snack and that’s a reason why a study in Canada revealed that the average
Canadian eats 73 granola bars over a 12-month period! The reason why many people go for a granola bar is because health-conscious consumers crave nutritional foods that offer convenience. For you, as a school kid, it’s so much easier to grab a bar than to sit down to a meal or cut up a salad. However, it’s important to read the nutrition facts before choosing with breakfast bar you’ll go with. Many of these bars are touted as “healthful,” “nutritious,” or “good for you,” when they in fact contain numerous ingredients that you can’t even pronounce, or high amounts of calories, sugar, fat, and sodium. For example, one 46-gram package of peanut butter Nature Valley bar contains 230 calories, 11 grams of fat, 150 mg of sodium, and 11 grams of sugar. Compare that to a 45-gram bar of regular chocolate, which contains 230 calories, 12 grams of fat, 35 milligrams of sodium, and 22 grams of sugar. Not much of a difference there, I’m afraid. Just because something has the word granola in it, doesn’t mean it’s necessarily good for you. There are lots of ingredients that sound healthful, but are combined in a product containing lots of sugars and high-calorie fats, negating their healthfulness. So when you make your choice, make an informed choice. Look out for the bars with the least sugar and fat content, and see them as a snack and not as replacement for a meal. Dried Fruit Here’s some information regarding dried fruits that may be helpful for you to keep in mind while you’re snacking. Since they’re originally fruits, dried fruits contain fiber and lots of other nutrients that are good for your body and supply it with large amounts of anti-oxidants. They’re
definitely a better choice than chemical-laden snacks or processed junk foods. However, fruit, in general, tends to contain significant amounts of natural sugars. Because the water has been removed from dried fruit, the concentration of sugar and number of calories is much higher. In other words, when you eat one tiny raisin, you’re consuming the same amount of sugar and calories as you would by eating a grape. Dried fruit is very high is both glucose and fructose. Let’s look at some examples. The natural sugar content in raisins is 59 percent, in dates it’s 64 to 66 percent, and in prunes it’s 38 percent. Dried apricots have a sugar content of 53 percent, and dried figs of 48 percent. A small one-ounce portion of raisins contains 84 calories, almost exclusively from sugar. Because dried fruit is sweet and energy-dense, it’s easy for you to eat large amount at a time, which can result in excess sugar and calorie intake. So the update on dried fruit is not entirely rosy. But what makes it even worse is when the fruit is coated with added sugar or syrup before it’s dried. Fruits that are candied seem to be healthful, but they’re actually not very different from regular candy.
Liba Solomon is a certified nutrition and wellness consultant, who specializes in guiding teens toward leading a healthy lifestyle. She can be contacted through The Wellspring Magazine. To be interviewed for this column about your lifestyle patterns and to hear from an expert on how you can maximize your adolescent health choices in order to develop into a healthy adult, please email us at teentalk@wellspringmagazine.com.
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Well of Youth
Serial Diary By Sheva Berger
Dear Diary, March 12, 2007 I’m eight years old and my name is Sheva. My favorite color is mint green and I love to play jumprope. We have seven kids in our family. Something very interesting is happening to me these days. It feels uncomfortable to even write this, but for the last two weeks, I’ve been wetting my bed every single night. The first time it happened, my mother said it was an accident and that she’ll wash the linen and everything will be okay. I was happy to hear that and I thought it would never happen again, but the next morning, I woke up to find my bed wet again. This time, I was puzzled. Maybe I was drinking too much? I made sure not to drink anything after supper that evening. It wasn’t a comfortable feeling and I didn’t want it to happen again. I’m not a baby, after all! Even my five-yearold brother Ari sleeps without a pull-up already. When the same story repeated itself every night for one week, my mother called Miss Samuels, my teacher, and asked her to switch my seat. “Maybe it’s not good for her to sit near Malka,” I heard her say to Miss Samuels. My parents think that I get anxious when I sit near Malka, who often pushes my chair and makes silly comments. They can’t imagine why else I would be wetting my bed every night. I can’t imagine either! More interesting things are also happening. Even if I’m eating like I always did, my skirts are getting loose on me. When I look in the mirror, I see that the bones by my cheeks, which are usually more inside my face, are sort of peeking out. I could feel them more than I ever was able to. When I showed my mother that I could put my whole palm into my skirt waistband, my older sister Tzipi said, “Lucky you, Sheva!” but I don’t feel lucky. I feel confused. What is going on with me? I feel thirsty a whole day and no matter how much I drink, I keep wanting more. My mother even started sending two drink bottles to school with me— one with orange juice and one with water, and I’m wondering if that’s why I keep wetting my bed. Last week Shabbos, my friend Gitty made an Oneg
A Different Kind of Sweet Entry # 1 Shabbos for the whole class. While everyone was eating and having so much fun, I just sat there staring at the licorice and teeny bits, eating with my eyes. I was just too nauseous to eat! It felt so weird to me because I wanted to eat so badly, but I just couldn’t. This confusion is making me feel very afraid. I don’t enjoy playing with my friends in the playground during the recess break. Instead, I find myself staying in my seat, doodling on some scrap paper while I try quenching my thirst. Two days ago, I slept by my mother’s friend’s house because my mother had a wedding. Throughout the entire night, I kept going from the bed to the sink, and then to the bathroom. When my mother’s friend spotted me at the sink at 1:00 in the morning, she looked surprised. She called my mother to come pick me up, and I heard her tell her, “You should take her to the doctor.” I think that’s when my mother realized that she must do exactly that. In the car on the way home, she kept telling my father, “The doctor. We should really take Sheva to the doctor.” My mother had a baby four weeks old and she’s very busy taking care of the whole family. Maybe she’s hoping for my problems to go away on their own, but I can see that she’s really concerned about me. Yesterday, when I came home from school, my mother took me aside and told me, “Sheva, tomorrow we’re going to the doctor. Maybe he could tell us what’s going on.” Usually, I don’t like going to the doctor. It’s not on my list of favorite places to visit. I would much rather go play at a friend’s house. But now, I am just so confused. I feel like I don’t know myself anymore and I can’t figure out why all these weird things are happening to my body. So for a change, I am very excited to go. We’re waiting for my father to come home and take us. I can’t wait to tell you what the doctor said! Love you, Sheva
In this column, Sheva Berger, today a mother of two, tells about her life with juvenile diabetes. to be continued
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Well of Youth
Children‘s Section
Dear Dina My mother was very surprised to find me reading “Well of Youth” this Shabbos. Whenever she talks to me about health and such kind of stuff, I listen just because I have to. But when we got your magazine, I was so excited to read about my body and to find out how I could keep it healthy. The experiment with the cola was so much fun! Can you please write about: if carrots are good for the eyes, what I could eat to be smart, and what candy does to the teeth? Thanks so much! Henny Gross, age 10 Dear Henny, I’m so glad to hear that you enjoyed the magazine, and that it’s giving you an appreciation for being healthy! Thanks for your excellent ideas. Look out for these topics in our upcoming issues. Dina
JUST WONDERING My mother always tells me that white sugar isn’t good for me. What happens to sugar in my body? First, your mother is right! When you eat natural sugar, like in fruits or milk, your body is getting the benefits it needs from sugar, which turns into fructose and glucose to give your body energy. But, and this is a big but, when you eat white sugar (like the ones found in candies and cookies), especially too much sugar, like many kids tend to do on Purim, your body has an excess amount of something that it doesn’t need. This overflow of glucose leads to many problems: When the body has too much glucose, it gets stored as fat. Carrying around extra pounds is unhealthy! Also, the bacteria that grow in sugar produce acid, which enters your teeth and causes them to decay. Another disadvantage of too much sugar is that because it gets digested quickly as glucose and makes its way into the brain, the
large amount of glucose causes the brain to go haywire, which may result in disruptive behavior. Because too much sugar creates an imbalance in the digestive system between the good and bad micro-organisms, your immune system can’t function properly and it is therefore weakened. Sugar also helps the growth of bacteria and fungi that aren’t good for you, such as candida, which makes you feel very uncomfortable. When you eat sugary foods, you fill up on empty calories, which may provide you with a boost of energy and something sweet for your tongue for right then, but they don’t give your body anything nutritious to help build a stronger, healthier you for the future. This is why it’s especially important for you to eat a sugar-free breakfast. If you start off your day right, you’re off to a good start! Have a health or science question you’ve been wondering about? Send it in to us to get an enlightening answer.
March 2016 | The Wellspring 33
Well of Youth
Body Language By Dina
Ears
Let's Explore Your..... A Quick One:
How You Hear Pop! Crackle! Jingle! Lots of happy sounds surround you during the Purim days, most of them probably on the loud side. Between the blasting music and the sound of the gragger, your ears don’t get much rest on this festive yom tov! What goes on inside your ear that enables you to hear? The ear is made up of three sections: the outer ear, the middle ear, and the inner ear. These parts all work together so you can hear and process sounds. OUTER EAR The job of the outer ear, which is the part you can see, is to collect sounds—ranging from your friend’s whisper to your brother’s Purim crackers. That’s also where wax is produced to fight off infections that could hurt the skin inside the ear canal.
Never Too Dizzy
MIDDLE EAR After the sound waves enter the outer ear, they travel through the ear canal and make their way to the middle ear, whose main job is to take those sound waves and turn them into vibrations that are delivered to the inner ear. It uses the eardrum, which is a thin piece of skin stretched tight like a drum, to do this job. When sound waves reach the eardrum, they cause the drum to vibrate. And when the drum vibrates, it triggers other parts of the ear to continue passing the vibration inward, toward the inner ear. INNER EAR Sound enters the inner ear as vibrations and lands in the cochlea, a small, curled tube that’s filled with liquid. When the vibrations enter the liquid, the liquid swishes around like waves, triggering the tiny hairs on the cochlea lining, which in turn create nerve signals that the brain understands as sound. Astounding, isn’t it? This is what happens every time you hear even the slightest sound!
Even though the hearing process is so intricate, your ears actually do more than just hear! They keep you balanced, too. In the inner ear, there are three small loops above the cochlea called semi-circular canals. Like the cochlea, they’re also filled with liquid and have thousands of microscopic hairs. When you move your head, the liquid moves too, triggering the tiny hairs, which send a nerve message to your brain about the position of your head. In less than a second, your brain sends messages to the muscles in charge of keeping your balance. What happens when you fill a cup with water, swish it around and then stop? The water will continue moving, right? That’s what happens in your ear canals when you’re spinning in circles or enjoying a roller coaster ride! You might feel dizzy from all that confusion that’s going on in your brain. Once the fluid stops moving, your brain gets the right message and you regain your balance.
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10 Things to Think About: If there’s a will there’s a way! Hundreds of people who were either deaf or hard of hearing went on to achieve great things. Some notable ones are the famous music composer (of all things!) Beethoven; Zacharia Deutsch, who wrote a memoir about surviving the Holocaust; and, of course, Hellen Keller. There’s an old saying that goes like this: You shouldn’t put anything smaller than your elbow in your ear. Not all old sayings are true, but this one is! You can hurt your ear by poking around in there— not even with a Q-tip.
Your ears never stop hearing, even when you’re fast asleep. Your brain just ignores incoming sounds.
When you think of where you’d probably meet the greatest number of deaf people, does the old age home come to mind? Time to change that misconception! The majority of people who suffer from hearing loss are under the age of 65.
Just because someone is deaf doesn’t mean he has to go his whole life without hearing. Thanks to today’s technological advancements, a cochlear implant can be surgically implanted into the ear to help with some types of deafness. The very first implant was done in Melbourne, Australia in October 1982. Fifteen minutes after the remarkable invention was transplanted into Graham Carrick’s cochlea and switched on, he was able to hear for the first time in 17 years. Since then, close to 20,000 people worldwide have benefited from this technology.
Does the thought of the swimming pool bring up painful memories related to your ears? That’s because sometimes, swimming can lead to a case of swimmer’s ear, which happens when water gets stuck in your ear canal, irritating the skin and making it easier for bacteria to cause an infection. To prevent swimmer’s ear, dry your ears after swimming and shake out excess water, especially if you feel it’s stuck in there. If it already happened, special ear drops can help you get rid of it.
Deaf people have their own medium of communication—sign language. Moving their fingers into different positions, they are able to convey their thoughts to those who understand them. For example, “A” is conveyed when all fingers, except the thumb, press into the palm, facing the listener.
Do you like to put on your headphones and crank up the volume of your favorite CD? If your mother keeps telling you “Turn it down before you go deaf,” she has a point. Prolonged exposure to loud noise can cause both temporary and permanent hearing loss!
It sounds like the inner ear has a lot of work to do, right? Listen to this one, though: its circumference is no larger than a pencil eraser!
Have your ears ever popped when you were riding in a plane or driving up a mountainside? It was a painful experience, right? But everything is for a reason! Here’s why it happened: When you change your altitude, the pressure of the air in your ears is affected. Because it’s important for your ear pressure to be the same on both sides of your eardrum, the eustachian tube, which connects your nose to your ears, will open up to let the air through. When it opens, you feel a pop.
March 2016 | The Wellspring 35
Well of Youth
Children‘s Activities By Chavy
GIFT OF HEALTH Maxi prepared a unique shalach manos arrangement for Hella! Because he knows how important vitamin C is for the body, he wants his sister to enjoy the benefits. Direct him through the maze so that he gets to deliver the gift of health as quickly as possible! Choose your favorite colors to make the bottle of these delicious vitamin C chews look as good as they taste.
Win $
25
DIETARY
SUPPLEMENT
U
For a chance to win a $25 gift certificate at Toys 4 U, write your name on your completed colored activity and send it in to: Maxi Health Win 694 Myrtle Ave, Suite 389 Brooklyn, NY 11205
The Wellspring | March 2016 36
Last Month’s Winners: Family Rosenberger, Williamsburg Chaya Sury Wettenstein, Monsey
Science Experiment By Leah Brach
Balloons are sure part of the Purim fun! They add color and life to any party— especially if you surprise your guests with this fun experiment that shows how air pressure works. Get your sense of humor ready for this one!
What you need: 2 plastic water bottles, 1–2 liters in size, clean and dry Latex balloons A pin or needle
What you’ll do:
1. Behind the scenes, begin with one plastic drink bottle and the pin. Without showing
anyone in your potential audience, press the tack into the plastic to make a small hole in the bottom of the bottle. Widen it so that your hole ends up about 1/8 of an inch across. It’s okay if it’s a little bigger.
2. Now you’ll need two volunteers—preferably one kid and one teen or adult. Give the adult
the bottle without a hole, and give the kid the bottle with the hole. Have each volunteer place a balloon inside the neck of the bottle and stretch the opening of the balloon over the top of the bottle, so that the opening is covered completely.
3. On the count of three, challenge the two volunteers to blow up their balloons. Get ready for some fun: The little kid’s balloon should inflate just fine, making an attractive decoration inside the bottle. But the other one will just not inflate!
4. For a little extra fun, invite another volunteer to try, using a different balloon. You can also
offer the bottle with the hole in it, but sneakily hold your finger over the hole… if you do that, the other balloon won’t inflate either!
What’s Going On?
When we blow up balloons, we move air into a compressed space and inflate the latex. But when the balloon is placed inside the bottle, there’s no way for the bottle’s air to escape, because the pressure inside the bottle is greater than the pressure that occurs from blowing on the balloon. As a result, the balloon just won’t blow up. When there’s a hole at the bottom, however, the compressed air can escape, and the balloon can expand. A great way to give your guests some fun—and a science lesson too!
Good to Know!
Blowing balloons is a good method for increasing lung capacity. While you’re walking or when you have spare time, practice blowing up a balloon and letting it deflate. If you do this over and over again, you’ll realize that your lungs’ ability to pump more air for a longer stretch of time will increase! Safety Alert: Although playing with balloons is a fun activity, be careful if there are babies around. Balloons are a choking hazard for little children, so make sure to keep these colorful objects out of their reach.
March 2016 | The Wellspring 37
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? p e e l s A Just Fell
continued from page 26 the final bandages, a crowd of 20 healthcare professionals gathered at Ripley’s house to observe the natural miracle. Ironically, Ripley’s cure came from the very substance he deemed most dangerous to his health: granulated white sugar. Poured on his weeping wounds, it took a little over a month for the sugar to do what costly treatments failed to achieve in a decade. Today, Ripley’s legs are completely healed, although still badly bruised, and he hasn’t had an ulcer in almost 18 months. With his wheelchair stowed away, Ripley is grateful for the happy ending. “When Dr. Murandu removed the last dressings, I was feeling quite emotional and asked my wife to fetch my shoes because I wanted to stand outside my house for the first time in years. She gently reminded me that I had no shoes because when the doctors said I’d probably never walk again, we donated them to charity.” Dr. Murandu claims that the reason sugar isn’t used more in developed countries is simply because it’s so cheap that there isn’t enough profit to justify investing in large-scale randomized trials. While the market for wound dressings, ointments, and gels is said to be around five billion pounds in England, turning to sugar would probably bring that number down steeply. Even Domino can’t grow too rich from this endeavor! In this wonderful world we live in, Hashem provided us with a bounty of natural solutions to our problems. Whether or not sugar gets adopted as the modern world’s next remedy, it’s sweet to know that it has more positive power than boring a hole in your tooth.
Honey in the Medicine Chest? When the wound on your child’s arm has you heading toward the medicine chest, what do you reach for first? Probably the Band-Aid, with some Bacitracin. I’ll bet you won’t find honey there. Actually, honey has a long medicinal history. Just as the Egyptians used it as a dressing for wounds, today, many people swarm to honey for its antibacterial and anti-inflammatory properties. Holistic practitioners consider it one of nature’s best allround remedies. Wound care specialist Dr. Frank Bongiorno of Michigan says that Medihoney, a form of honey made in New Zealand, which was approved by the FDA in 2007 for use in treating wounds and skin ulcers, has become the standard for healing wounds in his clinic. “It works very well to stimulate healing,” he claims. On his latest visit to Haiti, Bongiorno observed that the natives use honey to heal wounds. With its scientifically proven capacity to reduce skin inflammation, promote wound healing, diminish scar size, and stimulate tissue regeneration, they may be on to something.
March 2016 | The Wellspring 39
Living Well
Cover Feature
Sweet Ideas: More Unusual Uses For That Simple Bag of Sugar 1. Give It A Lift! when soap and water just won’t do the trick to rid Add three tablespoons of sugar and two tablespoons of vinegar to the water in your vase to keep your flowers nice and fresh.
your hands of grime or grease. Works great on lips too!
2. Soothe That Burn
4. If You’re Out of Shout
3. Skin Care
5. Like New
If you’ve just finished a spicy meal and the burn in your mouth isn’t going away, reach for the sugar jar. A dash of sugar on your tongue should do the trick, and just gurgling the sweetness won’t give you any calories. It also works wonders if you’ve scorched your tongue with a hot beverage.
Simply mix sugar with an equal amount of olive oil to create a rub. Apply it to your skin and rinse off in the shower to remove those dead skin cells and reveal soft, supple baby skin. This paste is also an excellent solution
A Pharmacy In Your Kitchen Sugar jar, move aside please. There are actually more basic kitchen staples that can alleviate some of your most basic skin problems. Here are some of them: Oatmeal for Eczema Calm itchy, inflamed skin using this breakfast food. Oatmeal soothes rashes because it’s packed with phytochemicals that have anti-inflammatory properties. Create a soothing bath by grinding 1/3 cup of plain oatmeal in a blender. Pour the powder into lukewarm water and stir evenly with your hands until the water is a milky color. Or, use 1/4 cup of oatmeal and enough water to make a paste for your skin. Apply it for 10 minutes and rinse off for miraculous results. Sea Salt for Dry Skin You don’t need expensive skin care products to treat rough patches on your knees, elbows, and
The Wellspring | March 2016 40
Are those grass stains making your laundry chore super stressful? A paste of sugar and water can do the trick! Apply it on the stain, let it sit for an hour, and then wash as you normally do. Get ready for a surprise!
Can’t get rid of that stubborn garlic smell in your food processor? Just pour sugar in the machine and let it process for a couple of minutes. This sweet ingredient absorbs the flavor and smell residues from strong spices or foods.
heels. A sea salt scrub made in your own kitchen will do the job just as well! New York-based dermatologist Dr. Kavita Mariwalla advises her patients to use sea salt as an exfoliator because it has thicker grains, which more effectively clear away dry skin. In a bowl, mix one cup of sea salt with 1/2 cup of a massage oil. Once the mixture has a consistency of wet sand, apply the scrub to your skin, avoiding sensitive areas like your face, which don’t require as much exfoliation. Cucumbers for puffy eyes Laying cold cucumber slices over your eyes may look a little silly, but the age-old beauty trick really does reduce puffiness. Cucumbers, which are 95 per cent water, offer a nice cooling sensation, and the cold temperature causes blood vessels to constrict and reduce inflammation. And there’s a reason why cucumbers work even better than ice packs. “Cucumber slices perfectly fit the contours of your eyes to help reduce swelling,” Dr. Mariwalla says. You’ll only need to leave them on for 10 minutes for fresher-looking eyes.
Alluring, invigorating and refreshing. This cheerful collection of teas blends the coolness of Moroccan Nana™ leaves with the warmth of exotic herbs and spices. Treat yourself to a bouquet of enticing flavors and aromas inspired by Moroccan tradition. Pacify your body and refresh your soul.
Living Well
Healthy Home Habits By Batsheva Fine
Tried and True
On Curbing the Kids' Sugar Intake on Purim Leah asks: Purim is essentially a child’s dream yom tov. Between the costumes, music, and
sweets galore, what more can a child ask for? I’m so happy to observe my children’s joy as the Purim days draw near, but of course, I’m concerned about the large amounts of sugar I know they’ll consume. Besides for being so detrimental to their physical health, the sugar spike also generates extreme levels of hyperactivity that sometimes makes me wonder if these children under the masks are mine! How can I curb the sugar intake in my home on Purim and all year round?
Blima, Monsey, mother of five: Before we leave the house on Purim to drop off and receive our sweet-filled shalach manos packages, I sit all my kids down for a hearty breakfast of toast and eggs. I cut up some cucumbers and peppers and tell the kids that only those who are done with their meal can change into their costumes. This healthy start makes me calm because I know that at least for the first part of the day, they’re full on something substantial.
Goldy, Boro Park, mother of eight: After years of trying out so many tips that I received from other moms, I think I finally found what works for us. On Purim morning, I give every child a personalized gift bag that’s designated for all the junk they’ll be gathering over the day. The next morning, we count the stuff they accumulated and hand out tickets for every snack they hand me, which they later redeem at the toy store. I find that if the kids know they’ll get something more valuable for their junk food, they generally think twice before popping it into their mouths. Of course, a nice amount does make it into their system, but it’s not half of what it could’ve been. And what happens with all the nosh they trade in? We give them to the firefighters at our local station!
Elana, Far Rockaway, mother of four: Because I know that it’s hard for me to control the amount of sweets my kids will consume over Purim, there’s one part of the meal I do make sure to watch over and that’s their drinks. We don’t bring any sweetened drinks into the house—not even juices with sugar. Our kids know that when they’re thirsty, they can have a cup of water.
The Wellspring | March 2016 42
We spend most of our Purim at my parents’ house, where we enjoy the day together with my eight siblings and their families. Years ago, all parents decided together that we wouldn’t bring sugary treats for our kids or other kids on Purim. My mother prepares fruit cups and potato chips for the kids, and they enjoy the festivities minus the sugary foods. They end up eating the seudah like adults!
Rifka, Lakewood, mother of five: In our home, the Purim prep starts with this topic. As early as two weeks before Purim, I make it a point to talk to my kids about what sugar does to their bodies. We read the books we have on the topic, and we have steady reminders regarding the dentist—a place they hate to visit! Over the week before Purim, we bake healthy treats together. I allow each kid to choose one treat he or she likes and so we’re fully stocked by the time Purim comes around. I find that with this preparation, I don’t have to keep running after them on Purim to make sure they’re not bingeing on junk food. They have so much else to enjoy!
Ayelet, Passaic, mother of three: I’m lucky with this one! My kids love cut-up fruits, which I don’t usually have the time to prepare for them in bulk. On Purim, I make sure to have large amounts of their favorite berries, grapes, and melons on the table and I plate them in an appealing way. I also offer them healthy snacks throughout the day
Next up: How do you encourage your children to brush their teeth every day? Please submit your tips to info@wellspringmagazine.com. Is there a healthy habit you’d love to enforce in your home? Let us know what it is and we’ll do our work to get the conversation rolling in your favor!
Smart Solution Maxi-Health Joins the Conversation If your child’s hyperactivity concerns you, chances are it’s more than only sugar that’s doing the job. Often, intensely energetic behavior is a symptom of attention deficit hyperactivity disorder (ADHD), a very common condition that, when left untreated, can wreak havoc in a home. However, when ADHD is kept under control, the child can flourish and lead a calm, happy life. Unlike medications like Ritalin, the natural alternative does not “numb” the child’s personality or put him into a lethargic mode. Instead, a supplement like Valerian Root & St. John’s wort, a brilliant mix of two highly effective herbal remedies, creates a perfect balance within the body, enabling the child to thrive. In order to ensure that this supplement is effective in balancing your child’s disposition, it is important to also give him a daily dose of Omega 3 and Maxi ITC, the supplements in charge of creating order in the nervous system. In a March 2015 study conducted in the Netherlands and reported in Neuropsychopharmocology, boys with ADHD were split into two groups, one that was given a potent Omega 3 supplement, and one that was given a placebo. The results showed that those boys who ingested the fish oil experienced a 20% improvement in their ability to pay attention, compared to the control group, whose attention span remained static. The lead author of the study, Dr. Dienke Bos, remarked, “It’s definitely recommended to use omega-3 supplements in order to provide some alleviation to such children.” Maxi ITC, a supplement that supports relaxation and a healthy nervous system, combines inositol, l-taurine, and vitamin C. Inositol, a member of the B vitamin family, supports the nervous system. Taurine is a vital amino acid found in the synthesis of proteins. It supports the heart, the nervous system, and the modulation of intracellular fluids. Vitamin C acts as an antioxidant scavenging free radicals. March 2016 | The Wellspring 43
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.
Chaya, Boro Park, mother of three:
Living Well
Monthly Dose By Dina Mendlowitz
Keep Calm and Carry On A Look At The Miracle Supplement: Relax to the Max “I can’t believe we’re up to Purim,” my friend said to me the other day. “Exciting, no?” I asked, but then immediately regretted my comment. Over the telephone lines, I could hear Esther’s breath quicken. “Dina,” she cried. “To me, Purim’s arrival means that Pesach is coming closer, and I have no idea how I’ll survive this stressful time. It’s just so hard on me. I can never get the preparation done on time, and there’s always more that keeps falling on my head. Even when I’m finally in bed, I can’t fall asleep from the pressure of what tomorrow holds.”
F
or many women, the yom tov that celebrates our freedom has ironically become a paragon of stress, inducing detrimental symptoms that don’t allow them to enjoy the beauty of the moment. And the pre-Pesach season is only one such time. With the abundance of obligations, both routine and occasional, that dot our calendars, it doesn’t take a lot for a woman to feel that she’s carrying too much on her shoulders, and rightfully so. But is there a way out? Can women like Esther finally live in the moment and breathe freely even when the circumstances are demanding?
First, let’s understand what hap-
pens when your body is under stress. Stress is a measure of your mental and physical resistance to circumstances
The Wellspring | March 2016 44
beyond your control. Stressors range from threats, demands, or changes to which you attach special, significant importance, and with which you may struggle or feel uncertainty. Common stressors include the loss of a vital connection through death or the emotional longing for someone who in unavailable, especially a spouse or family member; financial distress; being overworked at your job, at home, or in your studies; workplace and personal relationship struggles; divorce; and other fears of loss or inability to meet external demands. Have you ever found yourself with sweaty hands or felt your heart pounding as you were drawing up a to-do list or thinking of an upcoming doctor’s visit? Then you can understand how stress affects both the mind and the body. When the body recognizes a
trigger, it kicks into gear in order to protect you, producing hormones that elevate your heart rate, increase your blood pressure, boost your energy and prepare you to deal with the problem. This has actually been a wonderful survival mechanism in humans and other species, especially when they have to protect themselves from predators and other threats. However, today, when we have to confront multiple challenges every day, such as paying the bills, juggling childcare and work, and keeping up with the yom tov schedule, the body’s natural alarm system—this “fight or flight” response—may be stuck in the on position for much too long. It’s like that pesky alarm that never shuts off, draining its battery and wreaking havoc all around. In most emotionally stressful situations, like those that result from ongoing worry, you don’t
actually flee or fight. What happens instead is that you let the stress pile up inside, causing your stress hormones to surge. A study done in 2011 by Krantz & Whittaker revealed that emotional stresses can trigger heart attacks, arrhythmias, and even sudden death. Although this happens mostly in people who already have heart disease, some people don’t know they have a problem until acute stress causes a heart attack or something else. Even short-lived, minor stress can have an impact on your body. You might get a stomach-ache before you have to give a presentation. The thought of Pesach cleaning the playroom may send you to bed with a migraine headache. Long-term chronic stress can wreck your nervous system through a cyclin adrenaline rush. In other words, as long as you’re pre-occupied with the thoughts like “There’s so much to do and I’m just not getting there” or “How are we going to pay the bills this month?” your adrenal glands are continuously secreting excess amounts of cortisol, which will end up exhausting you, harming your immune system, and even shrinking vital brain tissue resulting in memory loss and problems with concentration. This scenario often leads to insomnia, and what follows is a vicious cycle. When you’re tired, it’s hard to make smart food choices (brownie bar over salad anytime), your lifestyle becomes more sedentary (Who can possibly go to the gym when she slept only three hours the night before?) and social isolation. Stress, in simple terms, is a killer.
For women like Esther, what should be the nicest times in life are marred by the presence of stress. Instead of appreciating the special moments, they’re battling a monster within that doesn’t let them be. Sounds like
a harsh reality. But the good news is that there is a solution—a very accessible, simple solution, that is. Acutely aware of the high levels of stress many of us struggle with, the expert researchers at Maxi-Health Research invested their all to create a supplement especially for this problem. Formulated with all-natural ingredients to promote relaxation in your body, Relax to the Max is the perfect way to turn off that high-powered alarm in your system. With the presence of this vital supplement in your body, you won’t need a cloudless blue sky or the sound of crashing waves to transport you into a tranquilized mode. It’ll be a real, from the inside, kind of peace that will fill you with energy to tackle your duties with zeal and motivation. Thanks to its impressive list of ingredients, Relax to the Max is a true relaxation-inducer.
Inositol: Calms the body, enhances the mood.
One main ingredient is Inositol, which is present in all tissues of the body, especially in the brain. Because inositol is essential for calcium and insulin signal transduction, as well as in modulating serotonin, deficiency of this vital vitamin may lead to anxiety or depression. Research also indicates that inositol is beneficial for stabilizing moods.
L-theanine: The essence of relaxation.
Theanine is the predominant amino
acid of tea that produces calming effects in the brain by increasing levels of serotonin and dopamine, and blocking the binding of L-glutamic acid to glutamate receptors. This “feel good” ingredient causes no adverse reactions. In fact, in Japan, theanine is added to soft drinks and chewing gum for the purpose of inducing relaxation.
The calming, mood-enhancing effect is achieved by helping to increase alpha-brain waves, electrical brain activity commonly present when you are very relaxed, literally putting you in a better mood. Just as meditation, massage or aromatherapy quiets the mind and body, theanine plays a role in inducing the same calm and feeling of well-being without drowsiness. It is a non-toxic, highly desirable mood modulator. The L-theanine used in Relax to the Max is Suntheanine®, the only pure form of L-theanine protected by 40 U.S. and international patents and scientifically proven in clinical studies to be safe and efficacious. Independent laboratory analysis has verified that certain other products on the market claiming to contain “L-theanine” are only half L-theanine, the other half being a different form of theanine known as “D-theanine”, which has not been scientifically evaluated in published studies.
Suntheanine is not an extract of green tea, but rather is produced via a patented fermentation process that mimics the natural process in green tea leaves, resulting in a 100% pure L-isomer-theanine. The presence of these naturally tranquilizing ingredients ensures that even while the body enters a relaxed state, it isn’t a drowsy state. To support against stress hormones, the researchers at Maxi Health also added a balanced amount of Vitamin C, l-glutathione, and l-taurine to the wonderful mix that will fill you simultaneously with energy and tranquilization. By choosing Relax to the Max, you can finally enjoy even the most hectic times in your life in a calm yet energetic mode. March 2016 | The Wellspring 45
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.
Formulated with all-natural ingredients, Relax to the Max is the perfect way to turn off that high-powered alarm in your system.
Living Well
Monthly Dose
Why Not Green Tea? L-theanine is also present in green tea, so why can’t you just drink a cup of tea to enter a more relaxed state? Here’s an answer by Dr. Lyon, a researcher and physician at Suntheanine: Although green tea has numerous health benefits and I encourage people to drink green tea, it is very hard to obtain significant amounts of L-theanine by drinking green tea alone. While most of the benefits of L-theanine are experienced with doses of 50-400mg, the typical green tea sold in North America contains less than 10mg of L-theanine per serving. The finest grades of green tea sold in Japan may have much more L-theanine (as high as 50mg per serving) but this grade of tea is very hard to find in North America and, if you do find a reliable source, it tends to command such a high price that it is far more economical to purchase nutritional products with defined levels of Suntheanine to enjoy the benefits of L-theanine on a daily basis. As well, green tea with the highest levels of L-theanine tends to have the highest levels of caffeine, which may pose a problem with higher levels of consumption. To experience the numerous benefits of L-theanine it is wise to consume products with Suntheanine even if you do drink regular amounts of green tea.
No Need For The Ocean What are some other ways for you to de-stress during hectic times? With these tips, you don’t even need to leave your home to transform your most overwhelming moments into positive, calm ones.
What Works For You? Find your own personal antidote to stress that works for you. The next time you’re in a stressful situation, sit down and think what you could do to make the situation calmer. You’re your best therapist. For some, it’s walking on a daily basis. For others, a yoga class does the trick. How about crossword puzzles? Knitting? Even sitting down to read for a few minutes could help. Usually, stressful times are also very busy times, and so it’s easy for us to neglect our needs. However, just getting away from the many obligations for a short me time activity will give you the boost you need to carry on, refreshed.
Laugh a lot It’s a great form of stress relief! (Check out this issue’s Me Time for more on this.)
Breathe deeply Just taking a few deep breaths can help reduce tension and relieve stress, thanks to an extra boost of oxygen. While shallow breathing, a marker of stress, stimulates the sympathetic nervous system, deep breathing stimulates the parasympathetic reaction, which helps calm us down.
Fill up on good fuel Often, in hectic times, we neglect to nourish our bodies properly. Dr. Drew Ramsey, author of The Happiness Diet, says, “The connection between the gut and brain is huge, and lots of interesting data supports the idea that the gut is
The Wellspring | March 2016 46
a major mediator of the stress response.” By snacking mindfully, such as sitting down to a handful of nuts or a hardboiled egg, you’re filling up on fuel that will energize you rather than increase your tension.
Get yourself a plant! Houseplants aren’t just beautiful air purifiers—they can actually help you calm down. Researchers have found that simply being around plants can induce your relaxation response. One Washington State University study found that a group of stressed-out people who entered a room full of plants had a four-point drop in their blood pressure, while a comparison group who didn’t see plants had their blood pressure drop only two points.
Turn up the music While classical music has a particularly soothing effect—it slows heart rate, lowers blood pressure and even decreases levels of stress hormones—any music that you love will flood your brain with feel-good neurochemicals like dopamine.
Keep it Lite Dear cooks,
During the season when most are busy whipping up the creamiest frostings and gooiest babkas, we got to work to create a fusion of wholesomeness and delectable flavor for you! When you present these healthful treats to your friends and family, you‘re giving them the real stuff. These nutritious gifts from your kitchen will give them a genuine boost of energy. Who doesn‘t crave that on this hectic day? Your recipients will remember this thoughtful gesture until next Purim, which is when they‘ll anticipate your package once again. Enjoy the lite spirit,
-Levia What do health-oriented women present to their family and friends on Purim? Here are some answers we gathered for you: Liba: A slice of salmon with wholewheat garlic knots and a small salad so at least the mother in the house has a hearty breakfast. Leah Rifka: We usually send some kind of salad with crackers and dip at the side. Shani: I order pretty fruit cups every year from the local fruit store, Blue Ribbon. They look beautiful, taste delicious, and are a welcome addition to my friends’ and families’ seudos. Shiffy: Wholesome muffins filled with energizing ingredients like dates and nuts, along with a homemade fruit bar and nut bar like the ones you‘ll find in this issue‘s Seasoned. Something real for the morning after!
issue 2 march 2016 Adar iI 5776
DON’T GET CAUGHT RED HANDED!
Red dyed hands? Fingers coated in residue of beet peels? Gefen Organic Red Beets is the stain-free zone of beet lovers. With no need to cut or handle, this pre-steamed super-food is vacuum packed and ready to eat.
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GOODBYE MESS. HELLO YUM. Find our bags of ready-to-eat beets in your local supermarket.
Eat Well
Recipes By Levia Joseph Styling & Photography By Malky Levine
Layered Fruit Cups Strawberry Layer: 1 package frozen strawberries 1 Tbsp honey Apple-Pear Layer: 3 apples, peeled and cubed 2 pears, peeled and cubed 1 Tbsp Silan Juice of 1/2 lemon Crisp Layer: 1 cup shredded coconut 1 cup chopped walnuts 1/2 cup brown sugar 1 Tbsp oil
1. Place the strawberries in a pot and cover halfway with water. 2. Cook until soft (10-15 min). 3. Drain the water and add the honey. 4. Mash with a fork so it stays thick and clumpy. 5. Place the apples and pears in a pot and cover halfway with water. 6. Cook until soft (30-40 min). 7. Drain water and add the silan and lemon juice. 8. Mix shredded coconut, chpped walnuts and brown sugar and place in pan. Add oil and place in oven on 350°F until it browns. 9. Keep checking and stirring so that the crisp browns evenly and doesn‘t burn. Layer as follows: fruit mixture, crisp, fruit mixture, crisp. Serve chilled. Yield: 4-6 Cups
March 2016 | The Wellspring 51
LET’S BEET THE UNHEALTHY!
Beets. The king of superfoods. Cleanse your body. Reduce stress. At 60 calories a cup, this marvel of a food is packed with fiber. Studies have shown cancer-preventing nutrients and antioxidants. Infused with a chocolate-like effect to calm and ease the mind, beets are the premier leader of the food pyramid. Live again. Thank us later.
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YOUR HEALTH. YOUR TASTE. Find our bags of ready-to-eat beets in your local supermarket.
Eat Well Wholesome Hamantaschen
A welcome variation of the sugar-laden Purim treat! Hamantaschen dough: 4 cups whole wheat flour 2 tsp sea salt 1/2 cup oil 1 cup cold water Filling Options: Broccoli or Cauliflower: 16 oz. broccoli or cauliflower 3 garlic cloves, cut in half 1/2 tsp salt
Recipes 1. Combine the flour and salt in a medium mixing bowl. Add the oil and use a fork to mix it in. Add the water, mixing with the fork until it is absorbed. Knead lightly until the dough comes together into a ball. 2. Place the dough on a lightly-floured work surface. Sprinkle a little flour on the dough and on the rolling pin, and roll the dough out. Turn the dough by 45 degrees (a quarter of a circle) every time you roll the pin and back, adding a little more flour underneath and on the dough if it’s still sticky. Roll the dough to 1/8 inch thickness. 3. Using a cookie cutter, cut the dough into 3 inch circles. Use approximately 1 tsp of filling per circle. Fold or pinch the sides to create a triangle. 4. Bake on 350°F for 20 minutes. 1. Place the broccoli or cauliflower in a pot and cover with water. 2. Add the garlic cloves and cook until soft (about 20 minutes). 3. When done, drain the water and add salt. 4. Blend until smooth.
recipes
Sweet Potato: 1 medium-sized sweet potato, peeled and cubed 1/2 tsp salt 2 Tbsp maple syrup
1. Place the sweet potato cubes in a pot and cover with water. Cook until soft (about 20 minutes). 2. After the water is drained, add the salt and and maple syrup. 3. Blend until smooth. Yield: 40-50 hamantaschen Use the extra filling to create patties or knishes.
March 2016 | The Wellspring 53
UNBEETABLE!
SALADS CHOCOLATE CAKE
SPREADS CHIPS SORBET
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OUR BEETS. YOUR IMAGINATION. Find our bags of ready-to-eat beets in your local supermarket.
PASTA
BURGERS
DRINKS
TARTS
Endless Recipes. Entirely Delicious.
Eat Well
Recipes
Granola Health Bars
A chewy, nutritious treat that you‘ll want to have on your counter all year long. 2/3 cup silan 1/2 cup natural peanut butter 1/4 cup light brown sugar 1 cup chopped pecans
1 1/2 cups granola 1 cup oats 1/2 cup craisins 1 egg white
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1. Preheat the oven to 300°F. 2. Line an 8x8 pan with parchment paper. 3. In a large, microwave-safe bowl combine silan, peanut butter, and brown sugar and heat on high power for 1 minute. Stir to combine. 4. Return the bowl to the microwave and heat for 1 more minute on high power, and stir to combine. 5. Add pecans, granola, oats, and craisins. Mix well. 6. Add the egg white and mix until well combined. 7. Spread evenly throughout the bottom of the pan; smooth the top. 8. Bake until the top is firm, about 30 minutes. Let it cool for ten minutes. Using the parchment paper as handles, lift the dough out of the pan. 9. Let it cool completely. Cut into squares or rectangles using a serrated knife.
#15 (recipe ad #4)
Yield: one 8x8 pan
March 2016 | The Wellspring 55
Eat Well
Nutrition Facts in a Shell By Devorah Isaacson
Here’s the place to check out nutrition labels for the nutrition-laden produce that come in their natural peels-- just so you know what wholesome goodness you’re feeding your family and yourself!
This Month:
Bosc and Anjou Pears
With winter ending and spring approaching soon (even if it doesn’t feel like it yet!), it’s time to introduce new flavors to your plate with this delicious fruit. Although many of us associate the pear with fall, this sweet fruit is now in peak season, which is a good thing because there’s oh so much you could do with it and it’s really good for you. (Source: USDA National Nutrient database) Principle Energy Protein Total Fat Cholesterol Dietary Fiber Other Vitamin A Vitamin C Vitamin E Vitamin K Sodium Potassium Calcium Iron
Nutrition Value 58 Kcal 0.38 g 0.12 g 0 mg 3.10 g
Percentage of RDA 3% <1% 0.5% 0% 8%
23 IU 4.2 mg .12 mg 4.5 µg 1 mg 119 mg 9 mg 0.17 mg
1% 7% 1% 4% 0% 2.5% 1% 2%
Pears are packed with health-benefitting nutrients such as dietary fiber, anti-oxidants, and minerals and vitamins that are necessary for optimal health. Because most of the fiber in them is non-soluble polysaccharide (NSP), they serve as a good laxative in the gut. The pear is also considered one of the very low-calorie fruits, which makes it a suitable choice for the calorie-conscious population. It’s also interesting to note that pears are among the least allergenic of all fruits, which is why they’re often recommended by health practitioners as a safe alternative in the preparation of food products for allergic people.
Get Cooking! Add diced fresh pears to your salads and smoothies to add special sweet flavor and pack in the nutrition. Want to get the kids to fill up on this wholesome fruit? Thinly slice firm, underripe pears lengthwise and place in a single layer on a parchment-lined baking sheet. Bake in a preheated oven at 225 degrees for about 11/2 hours. Flip the slices and continue baking until they’re slightly darkened and their edges have curled, about another 1 to 11/2 hours. Transfer to a wire rack and let stand until cool and crisp. Perfect substitute for their sugar-laden snacks! (This stores well in an airtight container for up to one week.) Want to know if a pear is ripe and ready at your service? Apply gentle pressure to the neck of the pear with your thumb. If it’s firm, it’s ripe. Try this! Recently, my friend had us over for the Friday night meal. Not a particular pear fan (until I prepared this article!), I almost declined her offer for poached pear dessert, but I decided to be a gracious guest and give it a try. Surprising myself, when I finished my first serving, I kindly requested another! Always on the lookout for healthy recipes, I asked her how she prepared this delicious dish. “I simply peeled and simmered the pears in a pot of water until they became tender,” she answered. Add a dash of cinnamon if you go for that combo. That’s it! Definitely worth a try, cooks. The Wellspring | March 2016 56
Wellbeing
Clean Slate By Shiffy Friedman, CNWC
Breaking Free A Journey: From Abusing Food to Using Food What Does Food Mean to You? For most people, the thought of food and eating is laden with emotion. To them, bread is not just a simple mixture of flour and water; it contains layers and layers of deeper meaning. Whereas the smell of fresh rye bread may conjure up memories of grade school, the sight of sesame-dotted golden braids transport them back to their cozy Shabbos table, and whole-wheat slices remind them of the time when they were too busy to spread that layer of peanut butter and thus ate their meager lunch as it was during the office break.
The relationship between food and emotion is often enmeshed. There’s a reason why the term “comfort food” was coined, and why a bowl of soup brings to mind the cozy evenings in your mother’s dinette while blustery winds tore at the leaves outside the kitchen window. Food should be an enjoyable part of your life, and eating should be an activity that is pleasurable and satisfying. However, when food is used to satisfy emotional hunger, the act of eating may evolve into an unhealthy interest, one that will result in more detrimental effects than the obvious weight gain. Emotional eating is using food to make yourself feel better, not unlike the way people turn to alcohol or other substances for emotional relief. An emotional eater will thus eat to fill her emotional needs, rather than just to fill her stomach. According to a survey cited in the American Psychological Association (APA), thirty-three percent of adults report that they overeat because of stress. Half of these adults admit engaging in this behavior weekly or more frequently. Interestingly, though, after having overeaten or eaten unhealthy foods, half of the adults report feeling disappointed in themselves, and more than one-third say that they feel sluggish or lazy, which gives us a clue to some of the other adverse effects of emotional eating.
When I told a friend that I had become a certified nutrition and wellness consultant, her eyebrows shot up, and rightfully so. “What will happen to your social The Source work career?” she questioned. Oxford English “It’s one and the same,” was Dictionary and some my answer. As a social worker Webster’s dictionaries and as someone who is on a lifeattribute the first print long journey towards breaking mention of “comfort free from emotional eating, I food” to an article in realized that often, the reason the Washington Post behind a person’s tendency to Magazine in 1977 by overeat is directly related to the Phyllis Richman. way she manages her emotions.
Are You an Emotional Eater? Here’s a short checklist for you to determine whether the associations you make between food and emotion is healthy or detrimental to your wellbeing. Do you eat more when you’re feeling stressed? Do you eat when you’re not hungry or when you’re full? Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)? Do you reward yourself with food? Do you regularly eat until you’ve stuffed yourself? Does food make you feel safe? Do you feel like food is a friend? Do you feel powerless or out of control around food? I didn’t choose to become a nutrition consultant in order to help people decide what to eat. I want to help people learn why to eat. Tzaddik ochel l’sova nafsho, Dovid Hamelech tells us in Tehillim (13:25). The purpose of food is to satiate our physical hunger, to provide us with the proper nutrition so we can lead productive, happy lives. Once food consistently starts to serve as an emotional coping mechanism, it only serves to drag us further away from its original purpose. If you keep falling off the healthy eating bandwagon, constantly making commitments to lead a healthy lifestyle and then falling back on your promise, you may be wondering what it is that keeps attracting you to foods that aren’t good for you. After all, you’re a logical person, and in your head you understand why those glazed donuts are detrimental to your wellbeing, but there’s something in there that just doesn’t let go. This something in there, dear reader, is the realm of emotion, the domain within yourself that constantly struggles with your logic. As long as the issue of emotional eating goes unaddressed, your logic will be unable to prevail. In this candid column, Shiffy Friedman, CNWC, shares how she wrote her way from abusing food to using food, offering suggestions from her perspective as a therapist and nutrition consultant, as well as the Torah-based approach to eating. March 2016 | The Wellspring 57
Wellbeing
Health Personality By Miri Davis
A Cup of tea with... Sanford Landa, LCSW, CASAC
Place of Residence: Modi’in, Israel Occupation: Addictions Therapist Passion: Learning about innovative, therapeutic ideas; educating people about substance abuse prevention and treatment
he wishes you would know: : Everyone operates with a positive logic, always doing his best at any given moment.
In addition to your license as a social worker, with which you’ve been practicing for 40 years, you’re certified as an alcohol and substance abuse counselor. In what capacity do you fulfill this role? When we lived in Monsey, until seven years ago, I worked at Good Samaritan’s alcohol outpatient clinic, where I counseled people who were struggling with alcohol abuse. Now in Israel, I do consultations at the Sober House, which is a not-for-profit program for young people who are struggling to maintain their sobriety. It helps them recover from substance abuse and integrate into the community while continuing their treatment. They go out to work or learn in yeshiva or college during the day, and in the evenings we provide counseling, group therapy, and various programs to help them remain sober.
Do you find that alcohol abuse is a prevalent issue in the frum community? I think addiction is the great equalizer. It affects people from all backgrounds and cultures. Simply put, addiction is not a moral problem. It’s a way people learn to cope with pain of living life on life’s terms. If people would see it as that, they’d be less afraid of admitting the problem and seeking help. This doesn’t mean that every single person who abuses alcohol experienced big T trauma (traumatic events), but even small t events, The Wellspring | March 2016 58
seemingly minor traumas or emotional problems like growing up with a critical or absent parent, or being bullied at school could lead a person to gravitate towards abusing alcohol. I would say that about 90 percent of the people who come to the Sober House experienced some trauma and this was the easiest way for them to calm their insides down. They never learned other skills for dealing with trauma, so even when they finally get sober, the old hurts resurface and they have to learn how to balance life without the substance. They can’t fall back on the alcohol anymore, and that’s hard!
How does alcohol serve as a solution to the problem? All of the substances that young people take are metabolized by the body into neurotransmitters which are naturally produced by the body, and they affect the central nervous system. For instance, when you sit by the ocean and watch the calm waves, or when you listen to calming music, your brain produces the neurotransmitter dopamine and serotonin, which have a sedative effect. They make you feel calm and relaxed. When a person drinks alcohol, the brain produces these very same chemicals, but in much greater doses. Because there’s an overflow of these chemicals in the brain, the neurotransmitters don’t get absorbed and instead float around in the synapse, the space between the nerve cells, so the effects last longer.
How is alcohol detrimental to the body? If someone drinks the amount that the body can metabolize, it actually has some health benefits. It could be good for the heart and definitely helps a person feel better because it mimics the calming neurotransmitter. However, the advised amount is usually less than a person consumes: It’s four ounces of wine, eight ounces of beer, or one ounce of whisky per hour. Once the person is drunk, his executive function and his entire central nervous system is impaired, and so it’s dangerous for him to drive or even walk on the street. And if someone is abusing alcohol, the dangers are much more severe because as the body becomes tolerant of it he ends up up consuming more and more each time to reach the good feeling he craves. Because it’s chronic and progressive, it could eventually lead to liver failure and kidney failure and could be fatal.
know who their friends are and where they’re spending their time. We must be involved in our children’s lives in a healthy and meaningful manner with true interest. If they went to a show, I would ask them, “How was that like? What did you enjoy?” It’s not a matter of checking up, but true participation in the child’s life. Plenty of times, we’re not in the mood of doing what needs to be done, but because we’re adults we push ourselves to it. MRI’s show that until the age of 26, on average, the human brain is not fully functional, so how can we expect adolescents to make smart choices? They look like adults and feel like adults, but often, their parents must be their brain. Once a person gets the urge toward alcohol or cigarettes, it’s always there. Also, if a child is gravitating toward an addictive substance, parents must always scratch beneath the surface to discover possible past abuse or trauma.
The advised amount is four How can parents help their children On Purim, alcohol consumption is an explicit ounces of wine, deal with traumas from the past? By developing a secure attachment mitzvah and plays an with their child, so their child eight ounces relationship integral role in the yom tov can develop a wide band of his window merriment. As people stock of tolerance, which will help him cope of beer, or one up their wine supply, what with the stresses that go on in his life. would you want them to keep This is something parents could teach ounce of whisky in mind? their children from when they’re young By the time a person feels the because life is never perfect and everyone per hour. effects of alcohol, he could be must know how to handle the curveballs seriously drunk. First it makes the person feel good, but then it makes him feel sick. It’s crucial for parents to educate their children about the dangers. There’s an old statistic that says that for every dollar you spend on preventing substance abuse, you save seven dollars on treatment. By hanging posters and educating our children about the dangers of alcohol, we could save thousands of dollars, and lives.
As a therapist who often works with adolescents and young adults, what message would you like to impart to parents regarding the emotional and physical wellbeing of their children? Most parents don’t realize that the brains of adolescents and even young adults are still developing and their prefrontal cortex, which controls executive functioning (decision-making) is not developed until the age of 26. A child will choose a candy bar over a piece of chicken any time just because it tastes better. Most adolescents don’t think adequately about the future, so we must learn to lend our adult brains to our children in order for them to make smart decisions. When my children were in their teenage years, I used to tell them, “Wherever you need to go, I will take you.” No matter how tired I was, I made it my business to know where my child was headed to. We need to
in a healthy manner. One good coping mechanism we teach is called radical acceptance. Basically, it’s the belief that yes, things can be really hard, but we must move beyond the challenge. If a child’s good friend moves away, he’s supposed to feel sad, but he also has to know that life will go on and that he has to move on. By acknowledging that the problem exists instead of erasing it, the child’s emotion is validated and he’s able to readjust to life after the challenge more smoothly and in a healthy manner.
After The Fact It’s Purim evening and an intoxicated young man falls into a heap on your dining room floor. What can you do? “The worst thing to do is to lay him on his back,” cautions Landa. “Because the body can’t tolerate so much alcohol, he will probably throw up, and he could potentially choke on his vomit. The best thing to do is get him to a hospital so they can pump his stomach from the toxins. Definitely don’t let him walk out on the street, because the central nervous system is impaired, which affects his coordination and response time, and he may make poor choices and walk straight into oncoming traffic.” March 2016 | The Wellspring 59
Wellbeing
Me-Time By Batsheva Fine
Let’s Get Rolling! What comes to mind when you think of laughter? You might picture a group of good friends sitting in a circle, a bowl of popcorn in the center, as they reminisce about their childhood days. Or the time that expert badchan showed up at your son’s sheva brachos and had the crowd doubling over with his shalom bayis tales. But the truth is that laughter is everywhere. It’s your birthright, an innate ability you possess by virtue of being human. If you’re like most people, you think people laugh only under one of the following three circumstances: when there’s a reason, if their sense of humor is tickled, or in a crowd. It’s hard for you to imagine how laughter happens otherwise! So here’s the happy news for you: You can actually take advantage of the benefits of laughter even when you’re the only one in the room. And, get this: You don’t even have to be in a good mood! For many years, the use of laughter has been used in medicine. Surgeons used humor to distract patients from pain as early as the 13th century. Later, in the 20th century, came the scientific study of the effect of laughter on physical wellness. Norman Cousins, the father of modern laughter therapy, came to the understanding of laughter’s therapeutic benefits after he was diagnosed with a crippling disease. In his bestselling book, Anatomy of an Illness, he chronicled his journey to recovery, which occurred after he checked out of the hospital, checked himself into a hotel, and followed a self-invented regimen of laughter and vitamins, through which he claimed to have cured his disease. “In today’s Bluetooth era, when we see people walking alone and laughing, we don’t suspect that they’ve lost it. So why can’t we just laugh to ourselves?” Says Jerusalem-based laughter therapist Miriam Futterman. “Every morning, when I wash my face at the mirror, I make myself laugh. It’s such a pleasurable way of boosting my health!” The idea is simple: If laughter provides you with so many benefits, and it’s so freely available, why can’t it be your new fun way of spending quality time with yourself, especially in chodesh Adar?
Program this Month: LAUGHTER THERAPY So how does laughter therapy actually work, and how can you implement these exercises during your much-needed me time? “The experts recommend fifteen minutes of laughter every day. If you follow one of the simple exercises,” says Futterman, “you could easily generate laughter.”
1. One way to produce laughter is to make laughing
2.
3.
sounds. If you repeat sounds like “ha ha ha” or “ho ho ho” several times in a row, especially in front of the mirror, you will find yourself falling into a fit of laughter. Open your arms wide and shout “hooray,” like when you win a marathon. “Opening the arms is a big thing,” says Futterman. “Even people who are blind from birth will open their arms to express joy. It’s the body language that signifies liberation.” Engage in activities that will make you laugh, such as turning up some happy music, listening to or reading funny jokes, or jumping on a minitrampoline.
The Wellspring | March 2016 60
A Laughing Matter:
Five Reasons Why You Should Laugh More Besides for the obvious benefits of laughter, such as that it strengthens relationships and helps defuse conflict, laughter has many physical and mental health benefits. Here are the best ones! Laughter relaxes the entire body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes afterward. Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain. Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.
Because your brain doesn’t know the difference between real and superficial laughter, it will respond to your exercises the way it does when you’re having fun at your Purim party, namely, by producing endorphins, those feel-good hormones, as well as providing you with the many other benefits laughter has in store for you. How amazing is that? If laughter therapy sounds like a joke to you—a sour joke, that is, you could still have the benefits to some extent by doing smiling exercises. “Even a
smile makes a difference,” notes Futterman. “Research shows that if you do something six times a day for 30 days, you change the neurological pathways in the brain. So every time you’re near a mirror, just smile at yourself. We’re so accustomed to walking around in a serious mood, to thinking, ‘What am I going to make for dinner?’ or ‘When will I get to the laundry?’ When we think such thoughts, we start to breathe shallowly. Once we do the laughter exercises, we deepen our breathing again.”
Do The Laughter Workout!
Three minutes of laughter is equivalent to ten minutes of working out on a rowing machine or treadmill. In one hour of laughter, you could burn 500 calories!
Calories: Tiny creatures that live in your closet and sew your clothes a little bit tighter every night.
Laughter is anti-aging. It increases blood supply to the face, nourishes the skin, and makes it glow. It adds a twinkle to your eyes!
March 2016 | The Wellspring 61
Inkwell
Diary As told to Rochel Gordon
10
Peace, At Last In our family -oriented
home, yom tov is a very exciting time. My husband and I make it a priority to take our five children to both sets of grandparents as often as possible, in order for them to spend time with their cousins and grandparents and maximize their time off from school to bond with their relatives. The parties at my mother’s house are always fun, always noisy, but they always end late. So although I immensely enjoyed the change of pace that yom tov brings, the late nights that followed were a disaster. During yom tov, I was okay with the erratic schedule we were on. We would usually get home close to midnight (sometimes even past that, if the cousins from Montreal were in town) and the mornings would start later than usual, as well. Because there were no jobs to get to and no school buses to catch, my husband and I didn’t mind the laid-back atmosphere in the home, but what followed the week after unnerved us. Somehow, my children always had a hard time getting back onto schedule after yom tov. No matter how hard I tried to institute their former bedtime routines, I would find that even for weeks post-Pesach, they would be tired or cranky throughout the day and hyperactive at bedtime. I literally had no day and no night as a result of this cycle. I remember one Pesach two years ago where it came to a point that I started dreading the post- yom tov schedule so much that the thought of it made me anxious throughout the yom tov itself. Even while I was in relaxation
March
mode and telling myself to enjoy the company, in the back of my mind I couldn’t help but dread what was coming. When I mentioned my concern to my sisterin-law over matza and avocado, one chol hamo’ed evening, she asked me, “Have you tried Mel-O-Chew?” “What’s that?” I wondered aloud, having never heard that word before. “Take it from me,” she said. “It’s a natural supplement that helps the kids wind down for the night. It gives the body the melatonin it needs to fall into a good, deep sleep. Doesn’t hurt to try, does it?” I couldn’t see why it would. I’d already tried every method, from waking them up at sunrise to closing the lights and blinds at five (yes, five!), all to find my little munchkins poking their heads into the kitchen while I was trying to catch up on my husband’s life. So try it I did. My kind sister-in-law actually offered to give me some chews to try, so that I wouldn’t have to purchase an entire bottle before I confirmed the supplement’s efficacy. On the first evening after yom tov, when my kids looked all twinkly-eyed and ready for an all-nighter, I gave each of them one Mel-O-Chew. They gladly ingested the tasty supplement, and gradually dozed off. The next night, and the night after, I once again distributed the welcome treat. Four days post-yom tov, normalcy was restored in the Jacobowitz residence. It was my Pesach miracle. In no time, I was at my local health food store, stocking up on Mel-O-Chews for the season ahead.
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 summary of your story to inkwell@wellspringmagazine.com. We reserve the right to end this promotion at any time, without notice.
The Wellspring | March 2016 62
Hearty laughter is a good way to jog internally without having to go outdoors. Norman Cousins
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