Does the practice live up to the hype of its enthusiastic advocates?
Certified Sadkhin practitioner Toby Lebovits
What are those metal balls behind your ears?
Why carve out time for fitness?
Managing this vital substance
Why we keep going round in circles
Are you getting quality sleep?
Shiffy Friedman, MSW, CNWC
Nutritional Advisory Board
Jack Friedman, PhD • Moshe Weinberger • Mimi Schweid Yaakov Goodman • Laura Shammah, MS, RDN
Beth Warren, RDN • Tamar Feldman, RDN, CDE
Nutrition Contributors
Tanya Rosen, MS CAI CPT • Shani Taub, CDC
Fitness Advisory Board
Syma Kranz, PFC • Esther Fried, PFC
Feature Editors
Rochel Gordon • Liba Solomon, CNWC
Copy Editors
Gila Zemmel • Faige Badian
Esther Frenkel
Food Styling & Photography Yossi & Malky Levine
Creative Director Rivky Schwartz
Store Distribution Motty Srugo 718-496-1364
Write To Us: 670 Myrtle Ave. Suite 389 Brooklyn, NY 11205 info@wellspringmagazine.com www.wellspringmagazine.com
When Esther Davidson pitched the topic of intermittent fasting for a feature article, my initial response was an emphatic no.
, we pride ourselves in encouraging healthy habits in order to facilitate better quality of life. Although I didn’t know much about intermittent fasting per se, the word “fast” was enough to warrant
However, upon further explanation on Esther’s part and my own research, I realized that although this practice is definitely not recommended for most people, perhaps its health benefits may be compelling enough to at least deserve its space in our pages. Besides, as you’ll explore in some of the article’s sidebars, there are lessons to be learned from this trending approach. Before we really scratch beneath the surface, I discovered, we don’t know the truth. Before we say “no,” it would be wise to ask ourselves, “Is this a logical or emotional decision?” More often than not, it’s fear that propels us to offer an immediate, usually declining, response. Whether concerning a health approach, a job offer, concepts or suggestions that are initially scoffed might not only be less objectionable as they seem, but may actually hold weight as beneficial, helpful, or at least harmless. Taking a deeper look offers a window to the researcher, an ability to see the essence of the matter.
Baila Mandelbaum of Save-A-Life is one of those wise women who takes a second look. When she read an article about a school emergency that could have ended in disaster due to the bystanders’ inability to help the patient, she didn’t turn the page without a conviction to do something. The Save-A-Life first aid curriculum for students from Pre 1A to eighth grade—a full-color, appealing booklet accompanied by a clear guide for teachers—is the realization of that vision. Having no experience with setting up a curriculum—nor with first aid, for that matter—Baila did her research good and well, reaching out to knowledgeable parties to ensure that the recipients of her work would get cutting-edge, solid direction.
Now Baila hopes that school principals will be the ones to take a second look. As Baila shares in this issue’s “Dedicated to Health,” she finds it challenging that, in some schools, the program, which is free of charge and takes 20 minutes a month to review, doesn’t get the eager response she envisioned.
In this issue’s “Cup of Tea,” certified Sadkhin practitioner and holistic health advocate Toby Lebovits discusses the science behind those enigmatic metal balls under the ear that you’ve probably heard of or seen. Personally, I’m a believer in the simple, direct route toward healthy living, but I understand that it doesn’t work for all. For those struggling with weight-related or other health issues, this healthy, natural, non-invasive intervention may very well be the medium for them to finally feel and look their best. And if you’re contemplating this route, Toby is one great candidate to carry you through the process with encouragement, understanding, and a wealth of knowledge on holistic health and fitness.
What I’ve learned, especially as an editor, is that before I turn my nose up at anything, I must take a second look. If a concept or suggestion is not inherently harmful, can this benefit some readers in some way? I continuously pray that The Wellspring be the vehicle of only positive changes in our readers’ lives.
In essence, the only real wrong or right is whether or not a concept is aligned with Torah values. Of course, to have a non-kosher nutrition shake is a clear no-no—no matter how beneficial it may be. But then there are many “iffys,” such as the music we listen to at the gym, the people we turn to for advice, and the subliminal messages we pick up along the way. For this reason, I’m honored to have Syma Kranz as a fitness contributor to our magazine. Syma operates a fitness gym in Lakewood that not only offers a variety of stimulating classes, but, most notably, an environment that reflects our values—be it in the dress code of its members and instructors, the music, and the moves. Thanks for teaching us, Syma, that we don’t need to compromise to lead a healthy life.
May we be blessed with the clarity to distinguish right from wrong and to lead lives of serenity and good health.
Shiffy Friedman shiffy@wellspringmagazine.com
Well-Put!
“We’re always better off with a fruit or a vegetable. Always, always, always,” says Toby Lebovits regarding smart food choices. To glean more of her health-related wisdom, check out this issue’s “Cup of Tea” on page 68.
TORAH WELLSPRING
By Rabbi Ezra Friedman
WELLNESS PLATFORM By Rabbi Hirsch Meisels
SECRETS OF A KOSHER DIETITIAN By Beth Warren, RDN
HEALTH UPDATES IN THE NEWS By Rikki Samson FIGURES By Miriam Katz
HEALTH ED Cholesterol
By Laurah Shammah, MS, RDN
DEDICATED TO HEALTH
Baila Mandelbaum By Shiffy Friedman
SEASONED By Yossi & Malky Levine
THYME FOR DINNER By Shiffy Friedman
FRESH. By Rivki Rabinowitz
NUTRITION FACTS IN A SHELL This Month: Pumpkins By Devorah Isaacson
ASK THE NUTRITIONIST Is Coffee a Healthy Beverage? By Shani Taub, CDC
By Syma Kranz, PFC
Toby Lebovits By Shiffy Friedman
EMOTIONAL WELLNESS
Setting Boundaries By Esther Moskovitz, LCSW
CHILD DEVELOPMENT
Behavioral & Cognitive Regulation Friedy Singer & Roizy Guttman, OTR/L
SERIAL DIARY Entry #2 By Zahava List
GOLDEN PAGE Quality Sleep By Yaakov Goodman
MEMOS FROM A KINESIOLOGIST By Miriam Schweid
Essential Oils to My Baby’s Rescue [Issue #26: Cover Feature]
I enjoyed your aromatherapy article in the March issue and tried some recipes. Here is one incredible success story we experienced.
When I gave birth in June, we were told that the baby had swallowed meconium and would thus stay in the hospital for several days for suctioning. After he came home, his noisy breathing perturbed me. I took him to the pediatrician several times, and at night, my husband and I took turns keeping an eye on the baby at all times. When the baby was only four weeks old, I turned to using a nebulizer and was about to start medication when I remembered the essential oil article. I made a compress, soaking a cloth in a combination of oils, as instructed, and left it on the baby for a few hours.
Almost immediately, my baby started breathing easily. Thank you for being the shaliach for this miracle.
Rivky F. Brooklyn, New York
Intuitive Eating Poem [Issue #31: Clean Slate]
I love that you named your wonderful magazine The “We”llspring. The difference between illness and wellness is the “I” and the “We.” When we don’t connect with others, there is illness, but when we glean information from others, whether in person or through the written word, “we” are connected. Hence, we merit wellness.
I dedicate this poem to all my fellow readers of your wonderful magazine.
At times our lives appear to be zig-zagging,
We wish it wouldn’t come with the snagging.
However, guarding our health is the Torah way, So, let’s aim to make responsible choices today:
Each morning is a new day. Have a wholesome breakfast; you’re on your way!
Eat when you’re hungry; stop when satisfied, Trust your wise, inner guardian to be your guide.
We aren’t all meant to have the same body size; Take time out for yourself to refresh and revitalize.
Stop counting calories; count each blessing, Cope with life’s challenges that are distressing.
Mirror, mirror—THIN is not healthy, it’s not IN, What counts is the splendid treasure that lies wiTHIN!
I look forward to reading your magazine every month, Esther Gross author of You Are Not Alone
“Cheat” Is a Bad Word [Issue #32: Cover Feature]
Through my own journey of obesity, being bullied, yo-yo dieting, and bariatric surgeries and through the journeys of my clients, ranging across a spectrum from disordered eating to eating disorders, I have come to appreciate nuances in terminology. A word such as “cheats” implies that “What I did was
bad” and/or “I am bad,” leading to feelings of guilt and shame. I wonder what benefit it serves to self-inflict unnecessary guilt and shame. I also wonder how many of us have the knowledge, support, and self-esteem to rise from the guilt and shame and recognize that humans may at times desire foods that may be higher in calories or higher in fat, etc.
As the saying goes, “Restriction breeds addiction,” and that holds true with food as well.
Our journey towards a healthy lifestyle involves deep inner work, incorporating modalities such as Mindfulness, Appetite Awareness Training, and Dialectical Behavior Therapy. This journey requires a keen understanding of why we turn to food for comfort and pleasure and a tool box filled with adequate skills.
May this year bring inspiration, motivation, and determination to achieve optimal healthy lifestyles full of self-compassion and self-love.
With respect, Frayde Yudkowsky, LSW, LMSW, ACSW, CCTP
Inspirational Content
[Issue #32: Cover Feature]
Just wanted to say how much I enjoyed the article featuring the four professionals. It was a fantastic and inspirational read. It's amazing to see what changes in diet can do to a person!
Also, thanks for introducing celery to my kitchen. It makes for a great snack.
Keep up your fantastic work. Looking forward to more! Faigy
Can You Afford It or Not?
[Issue #32: Clean Slate]
First of all, I love The Wellspring! I
invites readers to submit letters and comments via regular mail or email to info@wellspringmagazine.com. Please include your name, address and phone number. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.
wait for it each month and read it cover to cover. I love “meeting” so many health-minded professionals in our community. The content is so informative and so needed in our community, so thank you!
Shiffy Friedman’s article this week on emotional eating was one of the best I’ve ever read on the topic. I just gave a workshop on this very topic last week to my Full ‘n Free group, and as soon as we made havdalah I sent a picture of your article to my Full ‘n Free support chat. It was exactly what I always talk about. Eating for reasons other than the body’s physical needs is neither good nor bad, it’s just a choice. Eating mindfully means being honest with yourself. For some people eating for pleasure, like you said, has no negative ramifications; it’s like a rich person deciding to splurge on an expensive item they can afford. However, others experience a painful deficit from indulging in something that may be pleasurable; the price tag is out of their “budget,” and to splurge would be irresponsible. It’s always a choice. Just like we choose what to spend our money on, we all have to make a conscious choice of what truly gives us pleasure.
I hate the word cheat. We wouldn’t cheat in a store or on a test, so why cheat on ourselves? I prefer to look at eating for pleasure as a treat. The question I ask myself and encourage my cli-
ents to ask themselves is: Is this a treat now, and will I still see it as a treat later? If the answer is yes then, like you said, “Go for it!” If it isn’t, making a choice to treat yourself to feeling your best is a pleasure greater than anything you can put in your mouth. I am so excited and eager to see what you will be sharing about this topic in future articles.
Keep all the good stuff coming!
Thanks again!
Best,
Rorie Weisberg, IIIC, CHC
Kashrus Stamp
A reader’s appreciation
I would like to commend you on your wonderful, informative, and Torahdig magazine. It definitely fills a void in the kosher health world. You surely have a zechus for publishing a magazine with pertinent health information that shomrei Torah and mitzvos can bring into their homes without compromising on their hashkafos
Thank you, Mrs. Halberstam
Concerned about Cohosh [Issue #31: Quick Question]
Thank you for printing my question
regarding a solution for hot flashes in the Wellspring and for the response. Among other good advice, the health consultant recommended that I take Maxi Health’s Womax™. However, one of the ingredients concerns me, since last year I was warned against taking a similar product to counteract hot flashes and sweats since it contains black cohosh. I don’t remember the reason the salesperson in the health store gave. Does this herb have side effects? Is there anything I should be worried about by taking it? The salesperson recommended a cream that is supposed to be rubbed on the wrist and chest. He noted that it takes a while until it takes effect, so I chose not to take it. Meanwhile I’m still suffering and need some relief. Have you recommended Womax™ to anyone who has seen positive results with no side effects?
D. E.
Yaakov Goodman responds:
Black cohosh is a Chinese herb that has been used for hundreds of years. Although it is not recommended for use during pregnancy, it is widely accepted as a safe medicinal plant. I have personally recommended it to hundreds of women over the years and none of them have ever reported negative experiences. Creams are unlikely to do very much.
Feel free to shoot us your health-related question to receive an answer from one of the health experts at the Wellspring.
Question:
Ever since I heard of the reported cases of measles in Brooklyn and Rockland County, I'm concerned for the health of my baby.
Since she's only 9 months old she's not due to receive the MMR vaccine yet. She spends several hours a week at the babysitter with other children and I know some of them do not get vaccinated at all. I'm afraid.
Response:
A baby under 12 months old, especially if she's nursing, is protected by her mother's immunity against measles; so you need not worry about that. If your baby is exposed to another child with a definite case of measles, discuss with your doctor how he would like you to proceed. If your baby has a fever and then develops a rash, please see your doctor or call for treatment advice immediately.
If you would like, you can contact a homeopath to request a dose of additional protection against measles. The remedy is taken for five days.
A healthy winter to us all!
Take care, Miriam Schweid, health consultant
IBecause emotional wellness seems so elusive nowadays, with the masses scrambling to find the secret to happiness, self esteem, and the good life, let us utilize this space to establish several truths on the topic.
The first, most basic one is that the source of all our emotional, and often physical, ailments is a lack of simchah As we’ve discussed previously, a person is unhappy because instead of focusing on what he has, he focuses - whether consciously or subconsciously - on what he does not have. Only when one is focused on what he has, is he capable of realizing that it’s all a gift. To such an individual, nothing is a given; he’s not afflicted with the “I deserve this” attitude, and that gives him consistent happiness. No matter the circumstances such a person finds himself in, he will always find something to be happy about.
Let’s take this concept a step further by asking several questions that will lead us to a single, profoundly simple answer. What is the thought process behind a person’s focus on what he lacks? Why are his thoughts constantly occupied with what he still needs; whether it’s a larger
house, more money, a more lucrative or respectable position, or more talented children? In turn, he invests whatever it takes to acquire more, to earn more, to be more successful, to be more popular, which continues to rob him of his yishuv hada’as and simchas hachaim, to the extent that he finds himself on yet another quest—searching earnestly for emotional health. He may even be aware that what he’s doing doesn’t bring him more happiness, yet he can’t find a way out of his rut. What is the underlying reason for all this confusion?
The answer to all of these questions is no secret: emunah. This means that if an individual truly believes that, first, there is a Creator who created everything and runs the world, and that nothing in this world happens without His hashgachah pratis; second, that everything that happens in this world is good, whether he sees it or not; and third, that every individual has a personal mission in this world, and everything he has or doesn’t have is tailor made for him to achieve that mission, he would not be stricken with the issues mentioned above. Not only will this person stop focusing on
what he doesn’t have, because he knows that it’s not good for him, but his levels of simchah will dramatically increase, because he automatically starts focusing on what he does have. He also lives with serenity, since he feels Hashem is taking care of him.
The question that remains is that if emunah is no secret, and its benefits—which we do so much in order to attain—are countless, why don’t we invest in acquiring it?
For some of us, it takes a great deal of inner work to attain emunah, due to the negative associations we may harbor about trust. For example, certain people find it difficult to trust because in their experience, trusting resulted in suffering. Since emunah is all about trust, they’re afraid to have emunah. Only if they work to distinguish between their negative association with trust and trusting in their Creator, internalizing that there is no connection between the two, and thereby choosing to put their trust in Hashem, will they have the ability to believe.
Others have difficulty acquiring true emunah because in their childhood or adolescence emunah was the code word to silence them. Whenever they expressed pain, adults in their life chastised them for not having enough emunah. This is a completely skewed understanding of emunah. There were some tzaddikim, like the Rebbe Reb Zusha, who possessed such strong emunah that even when they did experience pain, it didn’t feel painful to them. But this is certainly not a level most of us, let alone children, can grasp.
no human being is in control, guilt and jealousy become non-issues, and so does anxiety. Why would he worry about what will be, when he knows that whatever he’s meant to have will come his way? Another incredible benefit of emunah is serenity, since, conversely, anger is a direct result of a person’s desire for control.
In the same vein, a person who has emunah believes that his spouse and children were handpicked by Hashem especially for him. And if he’s struggling in his marriage or with parenting, he recognizes that this pain is also bashert. True, solid emunah—not only talking the talk but living with this belief—is the cure for all emotional ills. A true ma’amin has no need for alternative emotional support, such as through psychology or other healing media, in order to gain control over his life. He lets his life runs its course, grateful for the gifts that come his way.
When a Yid asks for emunah, Hashem delights in the tefillah that He’s been waiting to hear. That’s the very reason for a person’s existence!
For instance, if such adults lost something they considered valuable as a child, instead of receiving empathy, they were told that since this is Hashem’s plan, this is not something to cry about. A child who is given such messages absorbs that emunah means “I’m not allowed to feel any pain.” The child thus grows up to believe that emunah is synonymous with numbing pain, with denying the reality. This flawed understanding of emunah is directly contrary to the Chazon Ish’s famous explanation of emunah and bitachon—trust doesn’t mean I don’t feel pain, but rather that Hashem wants me to feel this pain for a purpose.
Another reason someone may find it difficult to truly live with emunah is because he has a flawed understanding of Hashem, in general. He simply doesn’t know the truth. Perhaps he grew up with the faulty belief that Hashem is here to punish him for his wrongdoings, not that Hashem is our Merciful Father, Who seeks only our good.
Since, for many individuals, emunah comes along with negative associations, it’s difficult to acquire it. And thus, we suffer. A life without emunah is Gehinnom. It’s a painful, lonely, depressing existence
We suffer, because having emunah means having peace, simchah, pleasure, and serenity. A Yid who has emunah lives in a Gan Eden. He’s happy with his lot. He sees everything—his possessions, his family, his job—as a gift, because he understands he deserves nothing. As a result, he starts appreciating not only what he has, but how much he has—what a shefah of berachah!
The chain reaction doesn’t end here. Once one realizes that
If these ideas resonate with you, you haven't yet found the right mentor - first and foremost, a role model in emunah - to help you with your inner work, and you’re desperate for the good life that emunah generates, allow me to offer the one solution that is mentioned in all sefarim, in particular regarding the concept of emunah Raise your hands upward and daven, “Hashem, I want to have emunah. I don’t want to resist the life You planned for me. I want to accept Your plan and be happy with it.”
If this tefillah itself evinces negative emotions, talk about this to Hashem, too. Hashem not only knows how you feel, but He orchestrated that you feel the way you do. He gave you this emotion so you should reach out for His help.
A tefillah for emunah will certainly be accepted. When a Yid asks for gashmius Hashem, so to speak, has to decide whether it’s good for him or not. But when a Yid asks for emunah, Hashem delights in the tefillah that He’s been waiting to hear. That’s the very reason for a person’s existence! And once the tefillah is accepted, he will realize how all his problems either fall away or take on a different light.
We try everything at our disposal in order to acquire inner peace and serenity. Isn’t allocating time on a daily basis to talk to Hashem worth a try? As discussed at length in Mesillas Yesharim, Chovos HaLevavos, and other sefarim, when we “give away” time for such a tefillah, Hashem doesn’t turn us down.
Several people have shared personal stories with me of the time they said to Hashem, “I really want to believe in Your presence. Please show me that You exist.” Because they meant it wholeheartedly, they really and truly wanted to believe, Hashem sent them a sign. Once we have emunah, every aspect of our life changes.
May each of you merit a life of emunah, a life of true bliss.
AAlthough this is not the “Torah Wellspring” column, I feel compelled to share with you a piece of Torah to launch our discussion for this article. Our Sages teach that when Hashem created the trees, He commanded that their barks and branches have the same taste as their fruit (Sukkah 35). We know, of course, that the ground did not heed His command and that while fruits have a pleasant, appealing taste, the tree absolutely does not. However, not only did the esrog tree follow Hashem’s command, our Sages reveal, but according to their words, we also learn that olive leaves have the same flavor as olives. Honestly, I’ve never tried consuming an olive leaf, but I did find something fascinating in the course of my research regarding olive leaf extract.
Hashem infused not only the olive itself, but also its tree with a wealth of health benefits. One researcher dissected an olive leaf and found that it contains thirty different important nutrients, which work especially well togeth-
er as opposed to individually, as is also in the case concerning the olive itself. However, the researcher notes that this bounty of nutrition is only present in extra-virgin olives, which are virtually unprocessed and thus still contain this trove of benefits.
Most people find it difficult to drink olive oil in its purest form. The taste is understandably heavy and unpleasant. And even if a person does force himself to down a few drops, how much olive oil can he consume? Thus, researchers in the field have always been on the lookout for ways to offer the incredible benefits of extra-virgin olive oil to the population. Thankfully, they’re able to use the leaf from which to extract these health benefits. By inserting the extract into capsules, we are able to enjoy the nutrition-packed fruit in a pleasant and easy manner.
Maxi Health’s Olive Supreme™ is a splendid combination of four powerful ingredients. At the time of year when we all seek to strengthen our immune system to combat infection and viruses, especially the common cold, flu, and respiratory tract infection, this combination can prove to be life-altering.
Let’s first talk about how the olive leaf works to power up the immune system. One of the legions in the immune system is composed of macrophages. Every macrophage is tasked with chasing after every possible foreign invader, its “mouth” always wide open and ready to
attack. When it comes into contact with a possible threat to the body, it is able to immediately neutralize it to prevent harm. Another protective measure of the immune system is that when a tiny speck of bacteria enters, the body recognizes it as a threat despite its size, because it can rapidly multiply and wreak havoc. Thus, a strong immune system is able to enter the cell of the microbe or bacteria immediately upon entry into the body and sterilize its ability to multiply. Thanks to these two capacities, the body is able to function properly without interference.
But even once an infection does spread, a healthy immune system can still save the body from the results of the damage and resulting oxidative stress. Powerful anti-oxidants are able to combat that, as well. Research has shown that the miracle substance in olive leaf extract known as oleuropein has the incredible ability to combat bacteria and microbes, especially the virus that causes the flu. One study has even revealed that the anti-oxidant power of olive leaf extract is five times stronger than vitamin C, the primary known source of anti-oxidants. All damage caused by infection, such as inflammation, whether a chronic, long-term infection or a one-time occurrence, can be reversed with the help of the miraculous olive leaf extract that Hashem has put into His wonderful world.
In the next article, we will further discuss research on olive oil extract and Olive Supreme’s™ other incredible ingredients.
In this column, Rabbi Hirsch Meisels, a renowned expert on healthy living, delivers vital health information culled from his years of experience as the founder and director of FWD, Friends With Diabetes. The information was originally transcribed from his lectures on his hotline, Kol Beri’im.
Aside from mindfulness exercises, physical activity is important in Judaism. Because our physical self protects our spiritual soul, we are commanded to keep the body healthy. Unfortunately, many people do not deem fitness as high of a priority as they should.
As I explain in my book, Secrets of A Kosher Girl (Post Hill Press, 2018), the days when we felt the only way to exercise for weight loss was to jump for hours like kangaroos amped up on caffeine are gone. Today, studies are painting a more cautionary picture.
Of course, there are ways to use exercise to our advantage. The issue boils down to quality versus quantity fitness and its effects on your weight. Before bursting your fitness bubble, allow me to boast about the positives of implementing quality fitness for weight loss, and more specifically, fat versus muscle loss.
Ultimately, we diet to look lean and fit. But you don’t end up looking the way you want after following a very rapid weight loss plan, since this often causes a great deal of muscle loss. My diet promise is that by following my fitness plan, you’ll end up feeling and looking your best by sustaining or boosting muscle and losing fat.
I’m a fitness fan and enjoy switching up my routine. I love pushing my limits in the various regimes and discovering how I can conquer my mind to strengthen my body beyond what I thought it could do. I find this an empowering boost that motivates me to pursue my kosher clean-eating regimen each day. The statement “You don’t have to exercise to lose weight” is a pet peeve of mine. It misses the point of how fitness helps your weight loss efforts in more ways than merely changing the number on the scale.
Exercise helps keep you motivated. Exercise helps keep you focused. Exercise helps you look fit, your ultimate reason for pursuing weight loss. Exercise builds your confidence. Finding your exercise niche while following the diet allows you to develop a habit that will be a major player in maintaining your weight loss over time.
I am frequently asked when the ideal time to exercise is. This question is typically followed up with a personal
one asking how I manage to fit fitness into my day. As an über-busy business owner, director of a private practice with multiple locations and staff members to manage, and responsibilities as a wife and mom of five young kids, my answer is that time is what I manage to make of it.
If something is important to you, you will make time for it. The ability to prioritize fitness into the day is that simple in my mind. If I overthink how I’m going to find the time, I won’t be able to do it. There is no apparent “right time” in life, when you have other commitments and priorities. You simply need to make your fitness as high a priority as your other commitments. It gets a scheduled time and focused attention just like the other hundreds of things you need to do in a day.
Luckily, research validates my crazy schedule when it comes to fitting in my workout. Exercise is great to perform anytime you make it happen.
I often see, both with clients and myself, that when we push off fitness, it becomes harder to push ourselves to do the activity. The mind and body will most likely be pulled in numerous directions over the course of the day, leaving our workout at the bottom of the totem pole. On another note, people tend to get hungrier in the latter part of the day.
I say there’s never nothing but always something you can do when it comes to working in more activity. Never underestimate the long term effects of walking frequently, doing yoga, and other low key routines. A more time-efficient and proven way to lose fat and effectively exercise is to do high-intensity circuit training versus constant aerobics. The definition of short-term, moderate-to-high-intensity exercise training (otherwise known as HIIT) may mean bursts of more intensive exercise lasting between 30 seconds to three minutes, followed by recovery periods of as little as a few seconds or as long as 15 minutes.
Ultimately, you will only continue doing the type of exercise you enjoy. However, you won’t know which type of fitness you like until you start somewhere and give the routine a fair shot by pursuing it long enough to catch on and improve. Commit to trying something new this year and do something great for your mind and body!
To schedule a nutrition appointment with Beth in the Brooklyn, NYC, NJ locations or virtually, or book an appearance, email beth@ bethwarrennutrition.com or call 347-292-1725. Most insurances accepted. You can also follow her Instagram for healthy eating motivation and recipes @beth_warren
Supplements may help reduce symptoms
Using data from 16 studies that compared omega-3 fatty acid supplements with placebo, and 3 studies that did not use a placebo, researchers found that overall, omega-3 supplements were associated with significant relief from anxiety symptoms, but some groups benefited more than others.
The recent study analysis, which was published in JAMA Network Open, concluded that people with clinically diagnosed anxiety disorders who took large doses of an omega-3 supplement — up to 2,000 milligrams a day — benefited most.
Omega-3 supplements did not ease anxiety levels in those without a clinical diagnosis of an anxiety disorder, or in adolescents under 18. And they were more strongly associated with reduced symptoms when the balance of two types of fatty acids in the supplement, EPA and DHA, was less than
The senior author, Dr. Yutaka Matsuoka, chief of health care research at the National Cancer Center in Japan, said that while supplements provide a significant dose of the fatty acid, some foods provide this benefit as well. He recommends consumption of mackerel, sardines, tuna, or salmon.
In any case, he noted, omega-3 is not a first-line treatment for anxiety, or a substitute for other evidence-based therapies. “But for patients who are not responsive to psychotherapies, omega-3 might be a promising alternative.”
When it comes to dairy
If the taste of whole-fat dairy foods appeals to you, but you’ve been reluctantly opting for the watered down versions for the sake of health, this one’s for you.
A large, new study, published in The Lancet, links whole-fat dairy food consumption to a reduced risk of cardiovascular disease.
For the study, researchers followed 136,384 people in 21 countries for an average of nine years. They found that total intake of two or more servings of full-fat dairy food was associated with a 22 percent lower risk of heart disease, a 34 percent lower risk of stroke, and a 23 percent lower risk of death from cardiovascular disease. (A serving was eight ounces of milk or yogurt, a teaspoon of butter, or a half-ounce slice of cheese.) There was no association with butter consumption alone, possibly because the population studied ate so little of it.
The findings raise questions about current dietary guidelines, which suggest substituting fat-free or low-fat dairy for full-fat products. The lead author, Mahshid Dehghan, a senior research associate at McMaster University in Hamilton, Ontario, said that current guidelines are based on the presumed harm saturated fatty acids have on a single risk marker, LDL, or “bad,” cholesterol. But dairy products include many different nutrients.
“We should not discourage consumption of dairy, especially among people who already have low daily consumption,” she said. “If people consume very low amounts, they should be encouraged to increase their consumption.”
Hooray for dairy-lovers!
Women are commonly advised to drink extra water to prevent recurrent urinary tract infections, or UTIs, but until now been little evidence that it works. A recent randomized trial published in Internal Medicine has found that women who drink more water do indeed get fewer infections.
Researchers studied 140 women with recurrent UTIs, who habitually drank less than one and a half quarts of water a day, and averaged 3.3 episodes of cystitis the previous year.
The scientists randomly assigned them to either continue their usual water and other liquid consumption or to drink an additional one and a half quarts daily. The women in the control group averaged 3.2 urinary infections over one year, while those who drank extra water averaged 1.7. There were no serious adverse events.
“We don’t know the proportion of recurrent infections in those who are low-volume drinkers,” said the lead author, Dr. Thomas M. Hooton, a professor of clinical medicine at the University of Miami. “But we can now say there are data that show that if you want to reduce your UTI risk, drink more fluids.”
The study was funded by Danone Research, which sells the Evian water that was used in the study. But, Dr. Hooton said, there’s no reason to think that plain old tap water wouldn’t be just as effective.
Most experts believe that processed meats, like hot dogs and salami, are carcinogens, but evidence for this has depended mainly on studies of colorectal, pancreatic, and prostate cancers. A recent review of studies found that eating processed meat is also associated with an increased risk for breast cancer.
For this analysis, which was published in the International Journal researchers combined data from 16 prospective observational studies of the association of processed meat with breast cancer.
They found that high consumption of processed meat (about 25 to 30 grams a day, on average) was associated with a 9 percent increased risk for breast cancer compared to those who ate the lowest amounts (0 to 2 grams a day). The association with other red meat consumption was not significant.
While a hot dog every now and then won’t cause significant harm, this is something to bear in mind if it’s the food your kids keep begging for as an alternative for the healthy fare.
In order to keep cholesterol levels at bay saturated fats should make up no more than
On a diet of
of saturated fat, at most 5-6%
of your total calories
Less than 2.3 g
of trans fat should be consumed daily which is the equivalent of 20 calories on a 2,000 calorie diet
calories a day, that’s
2,000 1 11-13 grams
scoop of ice cream contains almost 2 times the saturated fat of a glazed donut
4 oz
50%
rib-eye steak contains more than of the daily saturated fat allowance
25
of saturated fat in an 8 oz. bag of potato chips
of trans fat in 1 stick of margarine
2.3 17 1.5
of saturated fat in 1 bakery muffin
8 5 g g g g g g
of trans fat in 1 serving of microwave popcorn (mainstream brands)
of trans fat in 4 oz. rib eye steak
of saturated fat in 3.5 oz. (100 g) of French fries
From my practice, I’ve observed that cholesterol is one of the least understood aspects of health and wellness. Is it a good thing or a bad thing? What is the body’s main source of this fatty substance? Take this quiz to find out how much you know about cholesterol, and how many truisms are actually myths.
True or False:
All cholesterol is hazardous to your health.
Answer: False.
You may be shocked to find out that not all cholesterol is bad. Cholesterol is produced naturally in the body by the liver, and is vital to human life. We can also obtain cholesterol through foods, such as meat and dairy; it cannot be created by plants.
Cholesterol serves three main purposes: assisting in the production of reproductive hormones, assisting in bile production in the liver, and as a building block for human tissues.
Although we need cholesterol for optimal functioning, when there is too much cholesterol in the blood, the body is at risk of cardiovascular issues.
Which of these is a direct repercussion of high cholesterol?
A. Fatigue
B. Headaches and dizziness
C. Clogged arteries
D. Obesity
Answer: C, which may lead to a stroke.
Fatigue and headaches may occur as a result of the direct repercussions. Obesity is often correlated with high cholesterol, since the foods that build up LDL are the foods that increase fat throughout the body.
High cholesterol can affect anyone, at any age. Approximately 73 million adults in the United States have high cholesterol, according to the Centers for Disease Control and Prevention (CDC). But it can also be a problem for children when high cholesterol runs in the family.
LDL vs. HDL
LDL and HDL are lipoproteins, which are compounds made of fat and protein. They carry cholesterol throughout the body in the blood. LDL is low-density lipoprotein, often called “bad” cholesterol. HDL is high-density lipoprotein, or “good” cholesterol.
Why is LDL bad?
LDL is known as the “bad” cholesterol because too much of it can lead to hardening of the arteries and buildup of plaque. This plaque buildup can narrow the blood vessels, straining the flow of oxygen-rich blood throughout the body and can lead to blood clots, causing a heart attack or stroke. Aim to keep LDL low—ideally less than 100 milligrams per deciliter (mg/dL).
HDL helps remove LDL from the arteries. It carries the LDL back to the liver, breaks it down, and eliminates it from the body.
High levels of HDL have also been shown to protect against stroke and heart attack, while low HDL has been shown to increase those risks.
Aim for HDL levels of 60 mg/dL to benefit from protective qualities. Less than 40 mg/dL is a risk factor for heart disease. Aim for less than 200 mg/dL for total cholesterol (HDL and LDL).
True or False: HDL cholesterol can be increased naturally.
Answer: True.
High levels of HDL are protective, even if your total cholesterol level is high. If your total cholesterol is within limits but your HDL is low, you will have a higher risk of heart disease. Thus, the goal is to focus on raising the HDL levels.
Do you still believe that egg yolks are bad for you?
Dietary cholesterol has for years been wrongly accused of raising our blood cholesterol levels. However, saturated fats and trans-fats are more influential in raising blood cholesterol levels. Whole eggs may be high in cholesterol, but are relatively low in saturated fats. Research over recent years has revealed that the entire egg can be included in a healthy diet and, in most people, does not significantly impact cholesterol levels or heart disease risk. On the contrary, yolks contain calcium, iron, zinc, folate, thiamin, potassium, copper, magnesium, selenium, and vitamins A, D, E, K, B6, and B12. So enjoy two whole eggs every day, and see how much more satisfied you are.
Which of these is not a means to achieve a healthy level of cholesterol?
A. Eliminate trans-fats
B. Reduce saturated fats
Answer: C.
C. Reduce monounsaturated fats
D. Increase soluble fiber
Up your intake of monounsaturated fats, such as olive and avocado oil, as well as foods high in omega-3 fatty acids, like salmon, walnuts, almonds, and ground flaxseeds. Add soluble fiber, such as oats, fruits (with their skin), and legumes to your diet. Fiber helps usher out saturated fats, which lead to plaque buildup, from the body. In addition, engage in aerobic exercise, such as jogging, walking, or a cardio gym workout, for 30 minutes a day on most days.
Avoid smoking and eliminate foods that contain trans-fats, such as margarine, processed foods, packaged snacks, and fast foods. Also eliminate fried foods.
Weight loss is a recommended lifestyle change to reduce cholesterol. Losing as little as 5-10 percent of your body weight can help reduce cholesterol levels significantly. 4
1
WHAT MOTIVATED YOU TO LAUNCH YOUR PROGRAM?
About four years ago, I read a story in Ami Magazine about a kid, probably about highschool age, who slumped over his desk in the classroom. The teacher told another student to wake him up, but it turned out the student was in cardiac arrest. The students and the teacher ran out, frantic. Nothing was done to facilitate the student’s treatment until a custodian came to the rescue. He knew where the defibrillator was, and he saved the child’s life.
When I read that article, I thought to myself that something must be done to help our children help themselves. Most schools have a yedios klaliyos program that they keep reviewing every year. By the time they get to eighth grade, they know the stuff in their dreams. I thought we could take that idea and do the same with first aid—once the steps would be ingrained in the children, they wouldn’t be flustered in an emergency.
While no other communities have a safety net like we do—Hatzolah—we need people to call them to let them know there’s a problem. The program is not intended to make kids paramedics; it just gives them a basic idea of what to do until the medical personnel arrive, and to know when to call them.
After I thought of this idea, I shared it with my fellow board members at Vaad Refuah. We went down to Rabbi Ehrenreich of Bais Yaakov of Boro Park, a noted mechanech, to discuss it further. I thought he would support the idea and agree to teach first aid in his school. But he didn’t. He said I must first write a curriculum and then show it to schools.
I didn’t know anything about first aid, and I had never written a curriculum in my life. But I got to work on the research, and Baruch Hashem got it done. When Stage 1, for grades pre 1A to grade 2 was done, it was gratifying for me to see the results of my vision.
SAVE-A-LIFE
Compiling and disseminating a first aid curriculum for elementary school students (Pre 1-A to Grade 8).
WHAT IS YOUR CURRENT ROLE AT SAVE-A-LIFE?
I’m finishing up the curriculum for Stage 2, for grades 3-8. I do the research and agonize over the particulars. Since I’m not a first responder, there’s a lot for me to learn. I’m also involved in “marketing” the curriculum to schools and giving the necessary information and materials to the schools that reach out to me.
3 2
I didn’t imagine we would have to invest our efforts in persuading some principals to implement the program. Thankfully, many schools have expressed excitement about introducing the program to their students. In fact, one school in California wanted to know if we could come down to teach the program. Since we include a very teacher-friendly guide in the package, this wasn’t necessary. Across the board, when we introduce the program, all schools ask two questions: How much time it will take from their curriculum, and how much it will cost them. The program is divided into 20-minute monthly lessons, but must be done every single month. Because we know how limited the schools are with time, we had to make it very concise and clear. We also include a comprehensive teacher’s guide that contains discussion pointers, activity ideas, and answers to questions students may have on the topic.
The answer to the second question is that it costs nothing. Thankfully, we’re an all-volunteer team—thanks to the generous funding of Michael Jaffa of Project Moshe. After his son Moshe almost drowned in a swimming pool and was miraculously saved when his wife and the lifeguard administered CPR, he was motivated to do something as a measure of gratitude to Hashem and to help prevent potential tragedies. Jaffa’s sister-in-law, Shira Jacobs, and her team at Apex41 undertook to do all the graphics free of charge. They created an appealing, full-color masterpiece.
90% of our girls’ schools have no protocol in place for any kind of emergency situation. While Hatzolah is their answer to everything, students and staff have to be able to call them. Most classrooms do not have a telephone that is dedicated for emergency calls. Even if the teacher does carry a phone, the time it takes to get it running may be precious time wasted in saving a life.
We once went to speak to a principal of a girls’ school that is several stories high and literally a block long. When we asked her what the students would do in case of an emergency, she answered, “They know where to find me.” 4
CAN YOU SHARE A POSITIVE OUTCOME OF YOUR PROGRAM?
This one’s probably not what you expected to hear. When my husband saw how seriously I was taking this project, and I shared with him, based on my research, how important it is for all public places to be equipped with emergency equipment, he was inspired to do something, too. He was the first person to start a collection in his shul for a defibrillator. 5
When I was doing the research to compile the program, I had a conversation with a Hatzolah member, who told me that if we teach nothing else to the kids, they should at least know how to recognize a medical emergency so they’ll know to call for help. Most children, and even adults, don’t know what an emergency situation looks like.
Another thing I wish people would know is that it’s so simple to learn and administer CPR. By spending a very short time learning it, they can potentially save people’s lives. Children as young as 9 years old have saved lives through learning the basics. Even if they never get to use it, which is our hope, learning first aid empowers children with the knowledge that even when they’re still young, they can make a major difference. 6
WHAT WAS ONE INTERESTING THING YOU LEARNED WHILE DOING THE RESEARCH FOR THIS PROJECT?
88% of cardiac arrests happen in the house, which is why we make it clear to the schools that the knowledge of first aid is not only to prepare their students for emergency situations that may arise at school. As part of the program in the first stage, the students have homework to do with their families, such as figuring out a fire escape route and ensuring that the house is equipped for emergencies. A quote I came across in my research read: “The life you save with CPR will most likely be the one you love.”
8
WHAT’S THE BEST PART OF YOUR WORK?
I found the research to be a fun adventure. There was so much I didn’t know about the basics. I was also grateful that I got the opportunity to apply this knowledge to my own life. When I started working on the fire safety chapter, I realized that our 3-story home wasn’t properly equipped for fire emergencies.
I also got to learn some fun facts along the way, which we included in the workbook to make it more enjoyable. In preparing the lesson on bee stings, I learned that bees are attracted to all flowers, even those on floral clothing. Another fun fact is that 15 minutes of CPR training on a mannequin burns 165 calories.
10
Mrs. Kohl, the principal of Belz in Boro Park, was one of the first principals to welcome and implement our program. At the end of the school year, her students put up a beautiful health fair. They enlarged pages from the booklet and set up booths according to the curriculum.
The Hebrew Day School in Providence, Rhode Island put up a health fair as well. It’s gratifying for us to see how confident the girls feel with the knowledge they’ve absorbed and that we’re doing our hishtadlus to make this world a safer place.
WHAT ARE THE GOALS OF YOUR PROGRAM?
To have an entire generation that’s well equipped to save lives, by dedicating a minimal amount of time on a monthly basis toward education. None of us should ever have to save a life, but if we are ever in that position, we should be equipped to do so. In certain areas, one has to know a lot in order to make a difference. When it comes to first aid knowing just a few small things makes such a huge difference.
We also hope to spread awareness about the need for defibrillators and a telephone dedicated for emergency calls in all public places.
Over the course of my research, I became aware of various different safety-related issues that we often don’t consider until it’s too late. For example, nowadays, many people don’t have landline phones. When they go out with their phones and leave their children with a babysitter who doesn’t have a phone, there is no way for her to contact anyone in case of emergency. Also, it’s important to let a babysitter know if any of the children have allergies. 9 WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED?
Thank you for an informative column. In my quest to lose weight and lead a healthy lifestyle, I have made several changes to my diet based on the clear answers that you provide in this space. I have recently started wondering about my coffee consumption and have thus decided to reach out to you for your advice. I generally have a healthy breakfast every morning, but before that I must have my cup of coffee, preferably while the rest of the family is still asleep. I also usually have another one in the mid-afternoon to give me a caffeine boost before the kids come home from school, and then sometimes another one later on. Can coffee be an impediment to weight loss? I’ve heard opinions regarding both the benefits and drawbacks of coffee and am wondering if I should put an end to my coffee-drinking routine.
AThank you for your kind words. I’m glad to hear that you’ve implemented some of the advice offered in this column in order to lead a healthier life.
You write that you drink, on average, two cups of coffee per day, and you would like to know if you should put an end to the practice.
First, let’s discuss how coffee can play a role in weight loss.
All hot drinks are filling. When we drink something slowly, the body sends a message of satiety to the brain. Coffee, especially, offers this benefit because caffeine is a known appetite suppressant. Clinical trials have found that caffeine also revs up the metabolism. We often confuse exhaustion with hunger, which may lead to overeating when we’re tired. Drinking a cup of coffee, in such a case, provides the boost of energy that we would otherwise seek in food.
Because of the merits that coffee has, in addition to its good taste and other health benefits, I never advise my clients to stop drinking coffee completely. However, the question is how much of it is considered a good thing. Coffee is an addictive substance, and drinking too much can cause headaches and dizziness. In addition, too much caffeine not only dehydrates the body, but may also suppress the appetite to an extent that we don’t consume solid, healthful meals. Also, it’s always better to get calories from food than from liquids. I always recommend eating three meals a day for satiety as opposed to filling up on caffeine.
Because my motto is “everything in moderation,” I would advise you to stick to one cup of coffee a day, with a maximum of three.
Of course, coffee is beneficial only when you drink it either without sugar or with a bit of sweetener. It goes without saying that a sugar-loaded coffee is an obvious impediment to weight loss. You may be surprised to hear that the actual coffee bean contains no more than seven calories. It’s when we must have our coffee with a hefty slice of cake or with chocolate that the calories start piling on.
It’s important to note that in order for the body to lose weight, it must be in its comfort zone: not too hungry, thirsty, or tired. Therefore, since coffee dehydrates the body, make sure to compensate by drinking more water in order to facilitate weight loss. For every
cup of coffee you drink, have an additional two cups of water. For all the years I have been practicing, I have taken only one client off coffee. This client was having several extra-large coffees every day, and only after she stopped consuming coffee altogether did she start losing weight. I believe dehydration was at play; since she wasn’t drinking enough to compensate for the coffee, her body was unable to lose weight.
If you stick to one to three cups of homemade coffee every day, in addition to a healthy diet and the added cups of water, coffee may give you weight loss benefits and will certainly not impede the process.
Although the following study was conducted on subjects with a larger daily coffee intake, the correlation between coffee and health, in general, is something to ponder. A study published in the Annals of Internal Medicine revealed an association between drinking approximately three cups of coffee per day and a lower risk of mortality from any cause during an average follow-up period of 16.4 years. The study included 521,330 men and women from 10 countries, who were enrolled in the European Prospective Investigation into Cancer and Nutrition (EPIC) study. Responses to questionnaires and interviews ascertained the amount of coffee consumed, as well as other data. In a subset of subjects, an association was observed between higher coffee intake and lower liver enzyme levels, and for women, an association was also observed with lower C-reactive protein, lipoprotein(a) and glycated hemoglobin levels. “We found that drinking more coffee was associated with a more favorable liver function profile and immune response,” observed lead author Dr. Marc Gunter of the International Agency for Research on Cancer. “This, along with the consistency of the results with other studies in the U.S. and Japan gives us greater confidence that coffee may have beneficial health effects.”
While coffee in moderation may be beneficial for health and weight loss, the same is not true for that store-bought latte or iced coffee—even the “sugar-free” variety—you’ve accustomed yourself to drinking, with or without a salad. Unless specified otherwise, commercially-prepared coffees are generally high in sugar. Just because it’s in liquid form and may appear to be a harmless cup of Joe, do your research before ordering that cup. An iced coffee with sugar and heavy cream may contain more calories than a full meal.
Please send your questions to the nutritionist to info@wellspringmagazine.com. Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants.
Although exercise has been proven to offer a plethora of health and weight loss benefits, there’s only so much sweating you can do in a day. Once you’re carving out time for exercise, you probably want to know which workouts are known to generate the results you’re targeting for. We did the work for you. Here’s a handy fitness guide that will help you find the classes that are tailor made for your needs.
Short on time? This workout packs in the energy so you don’t have to waste too many minutes on getting optimal results:
These workouts focus on creating a more noticeable muscle definition:
Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity:
These workouts can be done at home, with appropriate equipment, or at the gym at the time that works best for you:
While all exercises help burn fat, these workouts are known to do the job—fast:
At least one portion of these workouts is generally dedicated toward targeting core (abdominal, pelvic, oblique) muscles:
Syma Kranz, PFC, is a certified aerobics, Pilates, and Barre instructor, as well as the fitness director at Fusion Fitness in Lakewood, New Jersey. What started out as a small exercise class in her home catapulted into a popular gym that prides itself with tzanua, professional instructors and an appropriate atmosphere with lyric-free music and proper attire. Syma specializes in training women to integrate fitness into their busy lives, paying special attention to proper form and alignment and specializing in core and pelvic floor strengthening.
Does the practice live up to the hype of its enthusiastic advocates?
By Esther Davidson
IIntermittent fasting (IMF) is the name some nutrition experts give to the increasingly popular practice of occasionally going for extended periods without eating. IMF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by journalist Dr. Michael Mosley’s documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison’s book The 5:2 Diet Book, based on her own experience, and subsequently by Dr. Jason Fung’s 2016 bestseller The Obesity Code. IMF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
In The Obesity Code, an evidence-based summary resource, Dr. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, as well as addressing the socioeconomic forces conspiring to make us fat. Before launching into the benefits of IMF, he makes his position clear that for healthy living, one should, first and foremost, eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and, of course, stop snacking. And then, he gets to the IMF part.
If we think about it, IMF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.
Between meals, as long as we don’t snack, our insulin levels will go down, and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IMF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat. New research is suggesting that not all IMF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet.
Its sophisticated name implies that IMF is the exclusive domain of the nutritional elite. It’s not. In fact, we all do some form of IMF, also known as cyclic fasting, every single day, except we don’t call it that. We call it sleeping.
In simple terms, the idea is to spend a considerable amount of time abstaining from food. While the concept may seem eerily similar to eating disorders like anorexia, let us dissect it and review the emerging research in order to determine whether this is just another diet fad or a beneficial, attainable lifestyle. There are a variety of approaches to intermittent fasting, and many studies backing the multitude of benefits to health and overall wellness.
IMF proponents don’t cite only weight loss as the reason to engage in the practice. They claim it benefits more than just your waistline; crucially, fasting helps stabilize blood sugar levels, reduce inflammation, and keep your heart healthy. From fasting for just a few hours each day to skipping meals for two days each week, intermittent fasting (IMF) may be one way to simultaneously improve health and achieve weight loss goals.
In simple terms, the idea is to spend a considerable amount of time abstaining from food.
In a 2016 Cell Metabolism study called “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan,” the authors discuss how fasting allow humans to rely less on glucose stores for energy and instead on ketone bodies and fat stores. As a result, “both intermittent and periodic fasting result in benefits ranging from prevention to the enhanced treatment of diseases.”
It’s difficult to define intermittent fasting, as there’s not just one correct method for how to fast. In fact, there are many variations of intermittent fasting that are used around the world. Each follows a different eating pattern that is often strictly adhered to in order to achieve physical or even spiritual results.
How does it work? The extensive research on the concept of intermittent fasting suggests it functions in two different ways to improve various facets of health. First, intermittent fasting results in lowered levels of oxidative stress to cells throughout the body.
Second, practicing fasting improves your body’s ability to deal with stress at a cellular level. Intermittent fasting activates cellular stress response pathways similar to very mild stressors, acting as mild stimulants for your body’s stress response. As this occurs consistently, the body is slowly reinforced against cellular stress and is then less susceptible to cellular aging and disease development (The Journal of Nutritional Biochemistry).
For years, researcher Dr. John Berardi, co-founder of Precision Nutrition, told his coaching clients to eat every 3-4 hours. That strategy—when combined with wise food choices, a smart exercise program, and world-class coaching—helped nearly 100,000 clients drop nearly 2,000,000 pounds of body fat. Then he learned that proponents of IMF reject the idea of eating so often. Many said that they got healthier and leaner, faster, by deliberately skipping meals and sometimes going entire days without eating. Intrigued by the research he was reviewing, Berardi decided to give the practice a try.
In the book that he co-authored, Experiments with
Intermittent Fasting, Berardi writes, “I’m a professional dieter. In other words, I’ve done nearly every diet or nutritional protocol that’s around to test its efficacy. Intermittent fasting has a small yet strong following and enough research to pique my curiosity. I wanted to test it myself to see what kinds of physiological and psychological changes would come from it.”
Since there isn’t one definitive intermittent fasting protocol, Berardi decided to test six different methods over the course of six months.
He kept meticulous notes on everything from scale weight, body-fat percentage, and blood/hormonal markers, to lifestyle markers like energy levels, cognitive thought, and other detailed factors.
Over the course of six months, he reported that his weight dropped from 190 pounds to 170 pounds, his body-fat percentage dropped from 10% to 4% while maintaining most of his lean muscle mass, and he found two intermittent fasting strategies that were simple for him to follow indefinitely with no problem. In his words, “I hit the goals I set for myself in a way that was easier and less time-consuming than ‘traditional’ dieting.”
Berardi came away with several positive takeaways from IMF, most notably that it helps manage hunger. However, he did make it clear that not only isn’t it for everyone, but that it didn’t help him lose fat faster or better than a more conventional diet approach (smaller meals, more frequently).
He points out that intermittent fasting can be helpful for in-shape people (who ideally have a healthy relationship with food) who want to really get lean without following conventional bodybuilding diets, or for anyone who needs to learn the difference between body hunger and mental hunger.
“It’s a helpful tool and one I’ll continue to use periodical-
ly,” he writes. “But it’s not the end-all, be-all of nutrition or fitness. People have been getting in awesome shape—and staying in awesome shape—for decades without the use of intermittent fasting.”
Now that we’ve established that IMF is certainly not the best, or only, way to achieve healthy weight loss, here are its benefits—that may or may not be exclusive to the approach.
One of the major intermittent fasting benefits is its ability to rev up fat burning and help the pounds slide off. In fact, many people prefer intermittent fasting to traditional diets because it doesn’t require them to meticulously measure their foods and track the calories and grams consumed.
IMF results in increased fat burning and fast weight loss by forcing the body to use up fat stores as fuel. When we eat, the body uses glucose (sugar) as its primary source of energy and stores whatever is left over as glycogen in the muscles and liver.
When we don’t give the body a steady stream of glucose, it begins breaking down the glycogen to use as fuel. After the glycogen has been depleted, the body seeks out alternative sources of energy, such as fat cells, which it then breaks down to help power the body.
A 2015 study in Nutrition Reviews looked at the effects of alternate-day fasting on body composition and found that, on average, it slashed body weight by up to 7 percent and cut body fat by up to 12 pounds. Whole-day fasting led to similar results, but with up to a 9 percent reduction in body weight. It’s less clear what whole-day fasting does to the valuable muscle stores.
Another study focused on the 16/8 method of intermittent fasting (described below) showed that it significantly
The most common types of intermittent fasting — or fasting diets, as some call them — include:
• Alternate-Day Fasting: This entails eating only every other day. On fasting days, some eat no food at all, and others eat a very small amount, typically around 500 calories. On non-fasting calorie days, they eat normally (but healthfully!)
• The Warrior Diet: This diet involves eating only fruits and vegetables during the day and then eating one large meal at night.
• 16/8 Fasting (also often referred to as Time-Restricted Feeding): For this method, the individual fasts for 16 hours every day and limits their eating to eight hours. Most often, this simply involves not eating anything after dinner and skipping breakfast the next morning.
• Eat-Stop-Eat: The individual picks one or two days out of the week and fasts for 24 hours, eating nothing from dinner one day until dinner the next day. On the other days, they consume a normal number of calories.
• 5:2 Diet: For five days of the week, the individual eats normally. For the remaining two fast days, they restrict their caloric intake to between 500–600 calories
reduced fat mass while retaining both muscle mass and strength. This is why this style of IMF is most recommended by health advocates.
When we eat, carbohydrates are broken down into glucose in the bloodstream. The hormone insulin is responsible for transporting the glucose out of the bloodstream and into the cells, where it can be used as energy. In diabetics, insulin doesn’t always work effectively, which can result in high blood sugar levels, coupled with symptoms like fatigue, thirst, and frequent urination.
Some studies have found that intermittent fasting benefits blood sugar levels by keeping them well-regulated and preventing spikes and crashes. In a study published in the World Journal of Diabetes (2017), participants with diabetes fasted an average of 16 hours daily for two weeks. Not only did intermittent fasting cause weight loss and a decrease in caloric intake, but it also helped reduce blood sugar levels significantly.
Another study showed that fasting decreased blood sugar by 12 percent and also lowered insulin levels by nearly 53 percent. Preventing a build-up of insulin allows it to work more efficiently and keeps the body sensitive to its effects (Journal of Diabetes & Metabolic Disorders, 2015).
Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes. Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 a.m. to 3 p.m.), or spread out over 12 hours (between 7 a.m. and 7 p.m.). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.
Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose a single pound.
One of the most impressive intermittent fasting benefits is its favorable effect on heart health. Studies show that intermittent fasting improves heart health by lowering certain heart disease risk factors.
In one study, fasting was shown to increase good HDL cholesterol and decrease both bad LDL cholesterol and triglyceride levels. One study in The Journal of Nutritional Biochemistry showed that intermittent fasting caused an increase in levels of adiponectin, a protein involved in the metabolism of fat and sugar that may be protective against heart disease and heart attacks. In fact, in one study, rats who fasted every other day were nearly 66 percent more likely to survive a heart attack than those on a normal diet.
Inflammation is a normal immune response to injury. Chronic inflammation, on the other hand, can lead to chronic disease. Some research has even linked inflammation to conditions like heart disease, diabetes, obesity, and cancer.
A study published in Nutrition Research followed 50 individuals observing a longterm intermittent fast and showed that they had decreased levels of some inflammatory markers during the fasting period. Another study in 2015 found that a longer duration of nighttime fasting was associated with a decrease in markers of inflammation. A study reported by the journal Rejuvenation Reshowed that alternate-day fasting helped reduce markers of oxidative stress. While more research is needed, these studies provide promising evi-
dence that IMF may help reduce inflammation and fight off chronic disease.
Leptin, also known as the satiety hormone, is a hormone produced by the fat cells that helps signal when it’s time to stop eating. Leptin levels drop when we’re hungry and increase when we’re feeling full.
Because leptin is produced in the fat cells, those who are overweight or obese tend to have higher amounts of leptin circulating in the body. However, too much leptin floating around can cause leptin resistance, which makes it harder for it to effectively turn off hunger cues.
an entire day with no food, try increasing your intake a bit and have a light meal or snack.
Some studies have found that intermittent fasting benefits blood sugar levels by keeping them well-regulated and preventing spikes and crashes.
However, before you get hyped up by the research and embark on your very first fast day, here’s what registered dietitian and The Wellspring board member Beth Warren has to say about the practice. “Short term intermittent fasting for people with excess body fat improves metabolic markers and can cause weight loss, but that doesn’t make it a good idea.” Basically, Beth explains, intermittent fasting is telling us that if we eat some of the time, we lose weight relative to all of the time. “This doesn’t say anything about it being sustainable or practical; social situations for example will be greatly affected. If the fasting is suitably intermittent, sustained long term, and one eats well the other part of the time, it isn’t a harmful situation. But, if done temporarily and then stopped, or when associated with poor eating habits and bingeing on foods during the times one isn’t fasting, and other unhealthy behaviors, it can easily be harmful.”
One study with 80 participants published in PLoS One (2014) measured leptin levels during intermittent fasting and found that levels were lower at night, during the fasting period. Lower levels of leptin could translate to less leptin resistance, less hunger, and potentially even more weight loss.
As described above, there are many types of IMF, with different options that can fit any schedule or lifestyle. It’s best to experiment and find the one that works best based on your individual needs. For beginners, the easiest starting point is the intermittent fasting 16/8 method, a form of time-restricted eating. This typically just involves skipping your evening snack after dinner and skipping breakfast the next morning as well. If you don’t eat anything between 8 p.m. and 12 p.m. the next day, for instance, you’ve already fasted for 16 hours. Keep in mind that intermittent fasting should be viewed as a change in lifestyle rather than a diet. Unlike typical diets, there’s no need to count points or calories or plug your foods into a food diary each night.
To reap the most intermittent fasting benefits, make sure to focus on filling your diet with healthy whole foods during the days that you do eat to squeeze as many nutrients as possible into your day. Additionally, always listen to your body. If you feel weakness or fatigue when you go
We also turned to registered dietitian and The Wellspring board member Laura Shammah to weigh in on the matter. “Intermittent fasting,” Laura notes, “actually decreases the metabolism more than continuous calorie restriction. When you lose weight, your metabolic rate goes down. Severe calorie restriction over a long period can cause your metabolic rate to drop, as your body enters starvation mode.”
Another drawback of IMF, Laura points out, is that it may lead to substantial overeating of unhealthy, high-fat foods during non-fasting periods, ultimately undermining the follower’s efforts. “I’m also concerned with how intermittent fasting negatively affects a person’s ability to reap the benefits of exercise. Food is fuel and necessary for movement, whether you’re walking or doing a Zumba class.” Without the fuel that food provides, the individual’s ability to properly engage in exercise is severely limited. “Limiting food intake to just eight hours each day, or severely restricting calories a few days a week are two popular fasting approaches. I have seen both lead to intense cravings, preoccupation with food, and rebound binge eating,” Laura cautions. “Intermittent fasting can also interfere with your ability to fall asleep and stay asleep, which slows down metabolism and daily functioning.”
All of the above applies to people in good health. For those with health issues, the risks of intermittent fasting are exponentially greater. For someone with low blood sugar, for example, going without eating all day may lead to dangerous drops in blood sugar causing symptoms like shakiness, heart palpitations and fatigue. “Skipping meals and severely limiting calories can be dangerous for people with certain conditions, such as diabetes. People who
take medications for blood pressure or heart disease also may be more prone to electrolyte abnormalities from fasting,” cautions Laura. For people with a history of eating disorders, IMF may encourage unhealthy behaviors and trigger symptoms. People who are ill must also stay away from IMF, as it can deprive your body of the steady stream of nutrients that it needs to heal and get better. Of course, intermittent fasting should be avoided by children, adolescents, and expectant women, whose focus should be on supplying their body and child with a nutritious diet rich in vitamins and minerals. And certain women may encounter hormone issues if they intermittent fast for days on end—they may benefit from intermittent fasting only a few days a week rather than every day, for example. Finally, studies show that fasting may alter the levels of thyroid hormones. Someone who suffers from thyroid issues should avoid IMF to prevent alterations in these important hormones.
While some of the scientific evidence supporting intermittent fasting sounds compelling, I think I’ll stick to my 3-meal-a-day lifestyle and leave the fasting for a ta’anis—or when I’m recharging my batteries overnight. Laura sums up my reasoning just right: “As a dietitian, one of my biggest concerns with fasting is that I’ve seen it affect overall nutrition by restricting the amount of veggies, fruit, and even lean protein and healthy fats. I think this is especially the case when people become focused on calorie counts rather than food quality. Don’t get tempted into trying intermittent fasting, or even a modified version of it, thinking it’s okay. Learn to eat everything in moderation, consuming nutrient-rich whole and fresh foods, while leaving some room for your favorite junk foods. Wholesome foods keep the metabolism revved, boost satiety, and reduce inflammation. They are also all essential for weight management.”
This article is for informative purposes only. Please consult a doctor or registered dietitian before attempting the intermittent fasting approach.
While we don’t recommend IMF, here are four lessons to learn from the research that are healthy and doable for every individual:
1. Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
2. Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
3. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 a.m. to 3 p.m., or even 10 a.m. to 6 p.m., but definitely not in the evening before bed).
4. Avoid snacking or eating at nighttime, all the time.
Apart from the physical benefits that IMF may have, as research indicates, a one-day fast has several psychological benefits, as well.
Many people think hunger is an emergency and panic when it kicks in. But hunger is just a feeling. We get to experience this every ta’anis. When we commit an entire day to fasting, we realize that hunger isn’t something to panic over. Nothing really bad happens if we miss a meal or two. Allow yourself to get hungry. Then sit with the feeling rather than trying to make it go away immediately.
Often when people think they’re hungry, they’re not experiencing true physiological (body) hunger, but rather psychological (head) or emotional hunger. The better you know the difference between the two, the better you understand your body’s signals. By the end of the day, you’ll feel real body hunger. In the future, use that feeling as a reference point to interpret your appetite correctly.
Taking a day to fast reminds us that there are people out there who fast regularly—not voluntarily—but because they don’t have food. We’re reminded that eating is a privilege.
Eating is also a responsibility. When we cram our bodies full of fast, processed, low-quality food, we’re not taking that responsibility very seriously. A day without food resets our perspective. We can remember to not take eating for granted.
Food advertising and marketing often flies under our radar when we’re fed. But that’s exactly what makes it so effective: It works on our subconscious. When fasting, everything changes. Food marketing jumps out at us. We’re aware of the manipulation. With awareness comes power.
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When we started receiving the recipes for this month’s Seasoned from our contributors, I realized we were in trouble. We would be giving you an overload of salad recipes instead of a balance of different dishes, as we usually try to achieve. But when I took a peek at the photos, I was sold.
How incredible it is that the same basic autumn vegetables can be presented in so many exciting, colorful variations. I’m sure you, too, will find it awe-inspiring to glimpse through the following pages and see the breathtaking beauty in Hashem’s bounty.
Because we appreciate cooking as naturally as possible, we’re always excited to connect to other likeminded chefs. So, when health chef Rivki Rabinowitz reached out to us with her magnificent portfolio of healthful dishes, we were immediately sold on her joining our ranks. In her new column, fresh., Rivki will be showing you how to make healthy eating flavorful and fun. In this issue, she tackles salads, adding a delicious twist to the basics.
Let us know what else you’d like to see Rivki, and the rest of us at Seasoned, create for you.
To a lovely, hearty autumn, Esther
ByRivkiRabinowitz
By Yossi & Malky Levine
Kabocha, also known as Japanese pumpkin, is a popularwinter squash that has rightfully earned its spot in gourmet kitchens around the globe. Give this side dish a try, and then we’ll talk more about its incredible health benefits.
1 kabocha squash
2 tbsp olive oil
1/2 tsp salt
1/2 tsp cinnamon
Preheat the oven to 425˚F.
1 tbsp brown sugar
Handful of fresh thyme sprigs
1 grapefruit, peeled and sliced
1 cup pomegranate arils
Dressing:
2 tbsp freshly squeezed grapefruit juice
1 tsp honey
1 tsp wholegrain mustard
2 tablespoons olive oil
Dash of salt & pepper
Carefully slice off the stem and core of the squash. Cut the squash in half and scrape out the center. Cut squash into wedges, roughly 1 inch thick, using the exterior ridges to guide you.
Coat wedges on all sides with olive oil. In a small bowl, combine the salt and spices, and then rub onto the sides of each wedge. Spread the wedges on a lined baking sheet, upright, and add a thyme sprig to the center of each. Bake for 30 minutes, turn wedges so that one side is flat on the baking sheet and roast for 15-20 minutes more.
Squash should be fork tender.
Set wedges upright to cool.
For the dressing, whisk together the grapefruit juice, honey, mustard, salt, and pepper until well combined. Slowly whisk in the olive oil.
To assemble: Set the wedges upright on a platter. Scatter the grapefruit slices and pomegranate arils over the squash. Drizzle the wedges with the dressing and top with a few thyme leaves.
Yield: 6-8 servings
(But worth it.)
No betterway to announce the arrival of fall than this tastebud-popping salad.
1 tbsp coconut oil
1 acorn squash, seeds removed and sliced to ½ thick round slices
1 pkg arugula mix
Pinch of salt and pepper
2 avocados, sliced
2 cucumbers, sliced
1 pomegranate, arils removed 1/2 cup toasted pecans, roughly chopped
Pomegranate Vinaigrette:
1/3 cup pomegranate juice
1/4 cup apple cider vinegar
1/4 cup olive oil
1 fresh garlic, minced
Dash of salt & pepper
Heat a large skillet over medium heat and add coconut oil. Cover the squash slices with salt and pepper, then add them to the skillet and cook until golden, about 5 minutes per side. Sprinkle brown sugar to help the squash caramelize. Set aside. For the dressing, combine pomegranate juice, vinegar, garlic, salt, and pepper in a large bowl and whisk together. Stream in the olive oil while constantly whisking until the dressing comes together. Can be stored in the fridge for up to one week.
To assemble, use the caramelized squash slices as a base. Add a pile of arugula leaves over it. Add the avocado, pomegranate arils, cucumber, and pecans, and pour pomegranate vinaigrette over it.
Yield: 6 servings
some have well guarded trade secrets
we just call them family traditions
HERZOG LINEAGE
nine generations of patient winemaking
The incredible blend of flavors in this original dish will make this your go-to appetizer or lunch recipe.
Avocado Drizzle:
1 avocado
1/2 cup olive oil
1/2 lime
1/2 tsp salt
1/4 tsp pepper
2 tbsp olive oil
1 clove garlic, minced
1 teaspoon kosher salt
1/2 teaspoon paprika
A pinch of ground cayenne pepper
6 small whole wheat/corn tortilla wraps
1 sweet potato
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 onion, thinly sliced
1 lime (cut into wedges)
Preheat oven to 475°F. Stir the oil, garlic, salt, paprika, and cayenne together in a large bowl and set aside. Peel and cut the sweet potato into ½-inch steak fries. Add the fries to the large bowl and toss to coat in the spiced oil. Transfer to a lined baking sheet and spread into an even layer. Roast on the middle rack of the oven for 10 minutes. Add the slices of red and yellow pepper and onions to the bowl and toss in the spiced oil. Remove the baking sheet from the oven, flip the sweet potatoes, and then push them to one half of the baking sheet. Add the bell peppers and onions to the other half of the baking sheet and spread into an even layer. Place the baking sheet back on the middle rack and roast until sweet potatoes are tender, 12 to 15 minutes more. Wrap the tortillas in foil and place on the lower rack of the oven for 10 minutes.
For the avocado drizzle, add all ingredients to a blender and pulse until smooth and creamy.
To assemble: Place a handful of roasted veggies on each warm tortilla wrap and drizzle with creamy avocado. Serve with a lime wedge to squeeze over the veggies.
Yield: 6 Servings
WE NOW HAVE SALADS!
We deliver anywhere in Williamsburg & Boro Park
1 onion, diced
2 Tbsp olive oil
4 medium-sized zucchini
2 cans tomato sauce (I use Gefen)
In a 4-quart pot, sauté onion in oil on low-medium heat for about 10 minutes. Meanwhile, use a julienne peeler or spiralizer to slice the zucchini into thin, spaghetti-like strips. Add to pot and continue sautéing for an additional 10 minutes, until zucchini is limp. Then, add chicken. Turn up the heat slightly and cook for 10 minutes. Use a spoon to break apart the large chicken chunks. Add spices and tomato sauce and cook for an additional 10 minutes, or until ready to serve. If you would like to use some zucchini for green garnish, set aside a tablespoonful before adding chicken. This dish goes great with brown rice as the grain.
Prep time: 35 minutes
Yield: 4 servings
If you’ve been following this column for awhile, it’s no news to you that “Thyme for Dinner” is not the place to visit for food styling inspo :) The simple, uniform table setting resembles more of the everyday kitchen table you sit down at evening after evening than a magazine-worthy dinner spread.And that’s exactly the point of this column: it’s here to help you make healthy dinner a doable, simple part of your life.
This recipe is not only a favorite in our house, but it’s actually the only chicken dinner one of my kids likes. The best part is that the zucchini hides beautifully inside, upping the nutrient content of this all-around hearty dinner.
By Rivki Rabinowitz
(Recipeonnextpage)
Hi! I’m Rivki Rabinowitz, your new fresh. recipe columnist. Let’s take a moment to get acquainted. While some of you may know me as “that salad girl,” that is by no means where this journey began. I am passionate about fitness, writing, the arts, and food, and understood that if I could direct this drive into something creative and healthy, I would be hitting my personal goals.
My journey toward living a more healthful life began about four years ago. I was tired of the endless cycle of weight watching, mind games, and nitpicking, and was seeking efficient ways to fuel myself before workouts. Thankfully, there’s plenty of inspiration around, and healthy eating has progressively made its way into our lifestyles—for some, maybe just as increased awareness, and for others, as a complete transformation.
My goal is to take the buzzword “balance,” and actually embody it. Getting here was a journey in understanding that to keep this lifestyle sustainable, I would not magically become severed from sweet table temptations, or my mother’s apple cobbler, and instead, I could embrace living in a way where having treats can be in sync with a healthful mindset.
The Wellspring magazine has filled a niche in the frum community that had as yet been uncharted, and its mission resonates with me. This column will take you on my personal eating journey: the desserts we enjoy, the dinners we devour, and the salads that excite us. I hope to use this space to showcase nutrient-dense recipes bursting with color and flavor, and to set this column apart from the ubiquity that is the “food journalist,” by sharing tips and tricks with humor and passion.
Welcome to fresh.!
We all associate fall salads with some sort of squash, cruciferous greens, and a sweet/tart fruit addition. You can find that all here, with the addition of delightful smoked coconut chips. Use the toasted coconut as a topping in salads, thrown into a not-too-sweet granola, or as an addition to any grainy dish.
Salad:
6 cups arugula, or any hardy greens combination
1 kabocha squash, sliced thinly
½ tsp salt, for the squash
1 Tbsp oil, for the squash
1 green apple, thinly sliced. Alternatively, use 1 nectarine or persimmon, sliced thinly
1 candy cane beet, peeled, sliced thinly, mandolin recommended
2 cups large coconut flakes
1 Tbsp orange zest, optional
Maple Balsamic Dressing:
¼ cup extra-virgin olive oil
¼ cup balsamic vinegar, red wine vinegar can be used too
2 Tbsp honey
2 tsp Dijon mustard
½ tsp salt
¼ tsp freshly ground pepper
1 tsp celery seed, optional
Preheat oven to 400˚F. Line a baking sheet with parchment paper. Lay out your sliced squash in one layer. Spray with olive oil or a drizzle of oil, and a sprinkle of salt. Bake until softened, about 30 minutes, turning halfway through. Next, prepare your smoked coconut chips (recipe below).
Arrange greens on a platter. Once cooled, gently place your squash, shaved beet, and sliced apples (or nectarine/ persimmon, if using). Top with cooled smoked coconut chips, maple balsamic dressing, and orange zest, if using.
Smoked Coconut Chips:
2 cups large flake unsweetened coconut
½-1 Tbsp oil
2 Tbsp tamari or soy sauce
1 tsp smoked paprika
1½ Tbsp maple syrup
Preheat oven to 325˚F and line a baking sheet with parchment.
½ tsp liquid smoke*
¼ tsp sea salt, or more to taste ¼ tsp black pepper
Add smoked coconut flakes, oil, tamari, paprika, maple syrup, liquid smoke, sea salt, and black pepper. Toss. Bake for 6 minutes, then stir and flip pan around. Bake for another 5-7 minutes, or until coconut chips are crispy and golden brown. (Burns quickly, so keep an eye out.) Let cool for 10 minutes. *If you don’t have liquid smoke, the recipe will still be delicious, just without the smoked taste.
Spiralizing veggies is not just reserved for the humble zucchini. Here, the textures of the vegetables, chickpeas, and cilantro provide an exciting forkful, each bite. With the addition of nuts, this can even be a full meal.
Fact: 15 oz of chickpeas serve a whopping 25 g of protein!
Salad:
2 large carrots, multicoloured preferably
2 large zucchini
1 large yellow squash
1/2 cup cilantro leaves , plus ½ cup chopped for garnish sesame seeds , for garnish
1 avocado, optional topping
¼ cup cashews, optional topping
Dressing:
1 tablespoon apple butter
2 tablespoons mustard
2 tablespoons maple syrup
2 teaspoons dried dill
1 teaspoon parsley
1 tablespoon lemon juice
¼ cup red wine vinegar
1/3 cup oil
½ teaspoon salt
Chickpeas:
15 ounces chickpeas, 1 can
1 tablespoon olive oil
1/2 teaspoon kosher salt
1 tablespoon shawarma spice, optional
Chickpeas:
Preheat oven to 400ºF. Drain and rinse the chickpeas and spread them out on a baking sheet lined with a paper towel.
Pat them dry with a paper towel, removing any skins that came off the beans. Toss chickpeas with oil and salt. Roast the chickpeas for 30-35 minutes until they are golden in color and crispy on the outside, the center may still be slightly soft. If you want the chickpeas even more crispy, turn off oven and allow the chickpeas to continue drying about 30-40 minutes more. Make the salad while you roast the chickpeas.
Salad:
Cut your vegetables using a spiralizer or julienne vegetable peeler to create long strips. Place vegetables in a mixing bowl. Whisk dressing ingredients together. Mix the noodles with the dressing, adding a small amount of dressing at a time until coated to your liking. You will be left with extra dressing. Sprinkle salad with sesame seeds and chopped cilantro, and serve with roasted chickpeas, avocado slices, or any additional toppings (nuts or seeds) of your choice.
Nourishing kale and quinoa are the foundations of this hearty salad, and with the basil dressing finisher, you’re left with a dish that is bright and composed.
Salad:
6 cups kale, finely chopped
1 cup cooked quinoa
1/4 cup scallions, diced
1/3 cup pomegranate seeds
2 tablespoons sunflower seeds
2 tablespoons slivered almonds
Optional ¼ cup golden raisins
Dressing:
1/2 cup fresh basil leaves, or 24 cubes
1/4 cup extra virgin olive oil
3 tablespoons unsweetened almond/ cashew milk
1 tablespoon apple cider vinegar
1/4 teaspoon salt more to taste
1 tablespoon maple syrup
1 teaspoon Dijon
In a small blender, combine all dressing ingredients and blend until smooth.
Pour dressing over kale in a large bowl. Use your hands to mix the salad, gently massaging the greens for 3 minutes. Massaging is key. Then toss in quinoa and scallions. Mix, and season once more with salt, if needed.
Here’s the place to check out nutrition labels for the nutrient-dense produce that come in their natural peels-- just so you know what wholesome goodness you’re feeding your family and yourself!
*Add cubed pumpkin to your vegetable soup and then puree for a smooth, hearty soup.
*Use as a side dish instead of carb-loaded potatoes. Simply peel, cut into strips, sprinkle with olive oil and spices, and bake.
*Place seasoned pumpkin strips in the air fryer for delicious vegetable fries.
Pumpkin seeds pack approximately 1.7 grams of di etary fiber per ounce, while mashed pumpkin has 3 grams of fiber per cup and only 50 calories. Fiber helps keep you fuller longer, keeping your appetite at bay, so you eat less overall.
A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vi sion, especially in dim light, accord ing to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers at Harvard. Vitamin A also helps form and maintain healthy skin, teeth, and bones.
Every year, during the fall season, pumpkin makes a comeback in our recipes. Whether you use cubed, fresh pumpkin in your soup, enjoy munching on pumpkin seeds, or find yourself adding the pureed version to your baked goods, you ought to know what goodness you’re feeding yourself. Here’s the research for you.
Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil,
they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.
Pumpkin seeds are rich in tryptophan, the amino acid that contributes to sleepiness. It’s also responsible for helping the body produce serotonin, the feel-good neurotransmitter that helps you relax and unwind.
Pumpkins, especially the seeds, are rich in beta-carotene and other antioxidants with cancer-protective properties. Pumpkin seeds could be especially healthy for men. Researchers in Taiwan found pumpkin seed oil blocked unhealthy prostate growth in male rats. A quarter cup of the seeds also contains approximately 2.75 mg of zinc (about 17 percent of the recommended daily intake for adults), which contributes to male health.
The fiber contained in pumpkin can also help protect your heart, research shows. One Harvard study of over 40,000 male health professionals found that those who ate a diet high in fiber had a 40 percent lower risk of coronary heart disease, compared to those who ate a diet low in fiber. A more recent study published in Plos One by Swedish researchers found that women who ate a diet high in fiber had a 25 percent lower risk of heart disease compared with women who ate a low fiber diet. Men benefitted less, possibly because they’re more likely to get their fiber from breads, while women are more likely to get their fiber from healthier sources, like fruits and vegetables, the researchers write.
Due to its high potassium levels, pumpkin helps restore the body’s electrolyte balance, leading to faster recovery post workout or anytime.
These fluffy, hearty, gluten-free pancakes taste of fall. Cook them low and slow—use a lower temperature than you would with other pancakes so that the insides of the thick batter get nice and fluffy, but the outsides don’t get overdone.
1 cup pumpkin puree
¼ cup milk of choice (dairy or nut)
2 Tbsp coconut oil (or butter), melted
1 Tbsp lemon juice (about 1 small lemon, juiced)
1 tsp maple syrup (or honey)
1 tsp vanilla extract
2 eggs
1 cup oat flour (you can make your own using old-fashioned oats)
½ tsp baking soda
½ tsp salt
½ tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground nutmeg
¼ tsp ground cloves or allspice
1. In a small mixing bowl, stir together the pumpkin puree, milk, coconut oil, lemon juice, maple syrup, and vanilla. Beat in the eggs. (If your coconut oil goes back to its solid state, just warm the mixture for short 20 second bursts in the microwave, stirring between each, until it is melted again.)
2. In a medium bowl, whisk together the oat flour, baking soda, salt, and spices.
3. Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix. Let the batter sit for 10 minutes.
4. Heat a heavy cast iron skillet/non-stick pan over medium-low heat, or heat an electric griddle to 350˚F. Lightly oil the surface of your pan with coconut oil, butter, or cooking spray. If you’re using a non-stick electric griddle like mine, you might not need any oil at all.
5. Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes, until bubbles begin to form around the edges of the cake.
6. Once the underside is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.
7. Serve the pancakes immediately, or keep warm in a 200˚F oven.
Yield: 7 to 8 medium-sized pancakes.
In this fun column, The Wellspring readers get acquainted with a fellow reader’s health profile, getting a glimpse into the role that health and wellness play in her everyday life and the tidbits of advice that Tanya Rosen, owner of Nutrition by Tanya, offers for improved quality of life.
Age: 26
Gender: Male
Location: Five Towns
Weight: 250 lbs.
Height: 6’0”
Marital Status: Married
Occupation: Insurance broker
Favorite health food: Dry roasted almonds.
Great choice. Almonds contain lots of healthy fats, protein, fiber, magnesium, and vitamin E.
Favorite junk food: Danishes and chocolate chip muffins.
They’re surely tempting, but there are excellent alternatives available, such as TAP muffins. These are not only filling, but also flavorful.
Favorite exercise: Walking.
Try breaking a sweat and increasing your heart rate while walking, which involves increasing your speed and/or walking uphill for a considerable amount of time
Favorite nutritious dish: Tuna salad wrap with lettuce, tomatoes, peppers, cucumbers, pickles, etc.
Great. When you have this dish, you’re incorporating a starch, protein, and vegetables into your meal. Make sure, though, that the tuna doesn’t contain more than one tablespoon of fat, and choose a whole grain over white flour for your wrap.
My usual bedtime: Midnight
My usual wake-up time: 6:30 a.m
My biggest meal on a usual day: Dinner. Every day, when I get home from work, my wife cooks a delicious dinner for us. This is also my favorite meal of the day.
That’s amazing. I’d love to hear about one of her most popular dishes. Nutritious dinners can be delicious, too.
My usual dinner menu: It’s always different. My wife cooks new and different dishes all the time. One of my favorite dinner dishes is steak with broccoli and baked potato.
Red meat is an excellent source of iron, as well as other minerals. However, since it’s high in saturated fat, which raises blood cholesterol, it’s not the ideal dinner choice for every night.
My weight loss saga: I want to lose weight, but I find the hardest thing is to eat well throughout the day. When I’m working, I forget about food. I basically only remember to eat when it’s time for dinner.
When we’re busy, it’s easy to forget to eat throughout the day. However, there are many quick and nutritious options available to take with you on the go. Pack up your meals, such as cut-up vegetables and hard-boiled eggs, before you leave the house so you’ll have them with you at mealtimes.
Greatest weight loss challenge: Junk food.
Eating junk food creates a craving for more. If you stay away from it for even a short amount of time, your body will crave sugar less and the challenge will decrease.
My weight/lifestyle goals: I want to lose 85 pounds and sustain a healthy lifestyle.
With determination, hard work, and sticking to a plan, you can definitely do it.
How I would treat myself if I get there: I’ll throw a party!
Sounds like fun! Enjoy the journey, too.
Tanya Rosen, M.S CAI CPT is a nutritionist, personal trainer, and owner of Nutrition by Tanya with locations in Flatbush, Boro Park, Williamsburg, Monsey, Crown Heights, Manhattan, and Lakewood. Tanya is the creator of the TAP (Tanya approved products) line available on her website, offices, and select super markets, offering all natural low calorie delicious snacks and food. She’s also the creator of the Shape Fitness Kosher workout DVDs for ladies and for teens, available in all Judaica stores. Tanya can be reached through The Wellspring.
To be interviewed for this column (anonymously) please send your contact information to info@wellspringmagazine.com.
If you are an IBS patient, you were likely at some point or another handed a printout of the low FODMAP diet from your GI doctor or another healthcare professional. If you are like most individuals, the diet may have been so overwhelming that you either threw it in the trash or scheduled an appointment with a dietitian to plan it out practically. While the low FODMAP diet is a very useful tool that I utilize in IBS management, there are some significant misconceptions and limitations that patients need to understand.
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These are the scientific terms used to classify groups of carbohydrates that are notorious for triggering digestive symptoms like bloating, gas, and stomach pain. FODMAPs are found in a wide range of foods in varying amounts. Some foods contain just one type, while others contain several.
The main dietary sources of the four groups of FODMAPs include:
• Oligosaccharides: Wheat, rye, legumes, and various fruits and vegetables, such as garlic and onions.
• Disaccharides: Milk, yogurt, and soft cheese. Lactose is the main carb.
• Monosaccharides: Various fruit, including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
• Polyols: Certain fruits and vegetables, including cherries and nectarines, as well as some low-calorie sweeteners like those in sugar-free gum.
Both stomach pain and bloating in individuals with IBS have been shown to significantly decrease with a low FODMAP diet. Evidence from four high-quality studies concluded that by following a low FODMAP diet, the odds of improving stomach pain and bloating are 81% and 75% greater, respectively. Several other studies have suggested the diet can help manage flatulence, diarrhea, and constipation.
A low FODMAP diet is more complex than you may think and involves three stages:
This stage involves strict avoidance of all high FODMAP foods. Many people are under the erroneous misconception that they are to avoid all FODMAPs long-term, but this stage should only last about 3–8 weeks, as it is important to include FODMAPs in the diet for gut health. Some people notice an improvement in symptoms in the first week, while others take the full eight weeks. Once you have adequate relief of your digestive symptoms, you can progress to the second stage.
This stage involves systematically reintroducing high FODMAP foods. The purpose of this is twofold:
1. To identify which types of FODMAPs you tolerate. Few people are sensitive to all of them.
2. To establish the amount of FODMAPs you can tolerate. This is known as your “threshold level.”
In this stage, you test specific foods one by one, for three days at a time. It is recommended that you undertake this step with a trained dietitian who can guide you through the appropriate foods and method of trialing. Even if you can tolerate a certain high FODMAP food, you must continue to restrict it until stage 3.
This stage is also known as the “modified low FODMAP diet.” In other words, you still restrict some FODMAPs, however, the amount and type are tailored to your personal tolerance, identified in stage 2, allowing for more variety and flexibility. It is also important to remember that, unlike people with most food allergies, people with IBS can tolerate small amounts of FODMAPs.
Although the low FODMAP diet is certainly effective in many cases, I prefer to utilize it as a short term tool for up to 4-6 months maximum to reduce symptoms while treating the underlying root cause of IBS. Most FODMAPs are prebiotics, meaning they support the growth of good gut bacteria and are beneficial to the gut in the long term. In addition, many of the fruits and vegetables that are often necessary to be restricted on a low FODMAP plan are high in nutrients and antioxidants, making this diet far from an ideal long-term solution.
Tamar Feldman, RDN CDE is a Registered Dietitian/Nutritionist and a Certified Diabetes Educator with over twelve years of experience. She maintains a busy nutrition practice with offices in Lakewood and Edison, and via phone/skype to numerous international clients, specializing in balanced and sustainable weight loss and nutrition therapy for autoimmune and gastrointestinal issues. She can be reached at 732-364-0064 or through her website: www.thegutdietitian.com
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21-Day Nourishing Plan to Lose Weight and Feel Great
Two vitamins that are garnering ever greater attention and stand out for their ability to advance human health in virtually all areas are vitamin D and vitamin K.
A few decades ago, vitamin D supplementation was virtually unheard of, until doctors started testing their patients’ blood for it and discovered that virtually all of them were below optimal lev-
sun exposure and a variety of oily fish. However, the days of spending a chunk of our time outdoors harvesting crops and engaging in other outdoor labor have almost disappeared for the great majority of us. In fact, as time goes on, we spend less and less time in direct sunlight. This does not only diminish our intake of vitamin D, even worse, it significantly compromises our body’s
caught fish, various other foods that at one time contained vitamin D contain almost none now. For example, when cattle were free-roaming and spent many hours daily in direct sunlight, they would absorb a substantial natural dose of the nutrient, which would be consumed in their meat. Unfortunately, the commercial methods through which meat is produced today has all but eliminated this benefit.
els, many at a level low enough to be a health concern. A staggering 80% of the U.S. population is deficient in vitamin D, with older age groups being worse off, for a variety of reasons.
The primary sources of vitamin D are
ability to properly absorb and utilize the vitamin D that we are exposed to.
In terms of our food sources, they’re simply not good enough. In addition to our decreasing consumption of oily wild-
A multivitamin supplement usually does not provide enough vitamin D to yield optimal health benefits. Most commercial multivitamins contain 400 to 600 IU of vitamin D, a potency that provides little benefit. Although most health care practitioners tend to be satisfied with blood levels of vitamin D over 20 ng/mL, we at Maxi Health® have long supported the leading specialists in this field who recommend levels of at least 60 ng/mL to 80 ng/ mL.
Vitamin D is essential for calcium absorption, as well as the maintenance of healthy bones and teeth. It also provides a protective effect against many diseases and conditions, such as type I diabetes and multiple sclerosis. Research shows that it boosts immunity, supports the brain and nervous system, regulates insulin levels, strengthens lung function and heart health, and has anti-cancer properties. As time goes on,
researchers are continually discovering more about the vital role that vitamin D plays in overall health.
A fascinating study on children, analyzing vitamin D blood levels in 1,650 subjects showed that for each 10 ng/mL increment in vitamin D levels, there was a decrease of 11% in ADHD-like symptoms. Simply put: the lower the vitamin D level, the more the ADHD played out. This study, supported by many oth-
ly 30% more patients dying in the ICU.
Vitamin D deficiency is an all-cause mortality risk factor. A study reported in 2015 of 135 ICU patients revealed a 32.2% risk of mortality when vitamin D levels were below 12 ng/mL, compared to a 13.2% risk of mortality if levels were greater. This finding shows that vitamin D-deficient patients die at a 2.4-fold greater rate.
This indicates that to benefit from the life-protective effects of vitamin D, higher blood levels should be maintained on a constant basis. Overall, patients armed with higher levels of vitamin D before they enter the ICU show better clinical outcomes than those who do not.
Children with the lowest vitamin D serum levels are 11 times more likely to develop respiratory infection.
ers, clearly shows how it is essential to get optimal vitamin D levels from an early age. In fact, research is showing that higher levels of vitamin D play an important role during pregnancy in preventing many different psychiatric disorders.
The vitamin D receptor emerges in the brain stem through the embryonic development. This indicates and reinforces the idea that vitamin D is important for gestational development. Additional studies have shown that vitamin D deficiency in the mother can lead to the impaired growth of the fetus. This research has fueled the explosive demand for prenatal vitamins.
Some of the most impressive research discovered on vitamin D has been on ICU (intensive care unit) patients. The New England Journal of Medicine first reported in 2009 a striking 45% mortality (death) rate in vitamin D-deficient ICU patients, compared to only a 16% mortality rate those patients with sufficient vitamin D. This study showed that vitamin D deficiency results in approximate-
As daylight hours grow shorter, incidence of the common cold, flu, and respiratory infections spikes. Scientists have identified reduced vitamin D levels in winter months as a prime suspect for the increase of these infectious diseases.
Vitamin D from all sources lowers the incidence of respiratory infections. For example, Dutch children with the least sun exposure are twice as likely to develop a cough and three times more likely to develop a runny nose compared with children with the most sun exposure. When Russian athletes were given sun lamps to stimulate vitamin D synthesis in the body, there were 50%fewer respiratory infections and far fewer days of absence.
Children with the lowest vitamin D serum levels are 11 times more likely to develop respiratory infection. When sufficient amounts of vitamin D were administered (for six weeks) to children with frequent respiratory infections, the result was a complete disappearance of such infections in the following six months.
Vitamin K was first discovered in 1935, when it was found to be an essential nutrient in preventing abnormal bleeding
in chickens. For decades thereafter, vitamin K was identified as the “coagulation vitamin” (in fact, the initial “K” comes from the German spelling, koagulation). During that time, it was established that vitamin K worked by activating certain proteins made in the liver required for normal blood clotting. Without sufficient vitamin K, blood would not clot, and severe bleeding would ensue.
Dr. Bruce Ames is one of the world’s leading authorities on aging and nutrition. A number of years ago, Dr. Ames published research indicating that optimum intake of vitamin K2 plays an important role in longevity.
A new 2014 study on vitamin K confirms that ample vitamin K intake can indeed help you live longer. In a group of more than 7,000 people at high risk for cardiovascular disease, those with the highest intake of vitamin K were 36% less likely to die from any cause at all, compared with those having the lowest intake.
This protection even extended to those with initially low vitamin K intake who boosted their consumption during the course of the study—demonstrating that it’s never too late to start gaining the benefits of vitamin K supplementation. Increasing intake conferred protection against cardiovascular death, as well. Vitamin K is capable of opposing many of the leading causes of death in modern-day Americans—including atherosclerosis, osteoporosis, diabetes, and cancer, because it has the unique ability to activate proteins involved in these conditions.
As we get older, calcium that belongs in our bones begins to appear in other unwanted areas, including inside the linings of major arteries. Over time, normal smooth muscle cells in artery walls transform into bone-like cells through the deposition of calcium, essentially turning sections of artery into bony tissue that is not resilient and flexible and does not have the ability to effectively regulate blood flow. This is the process of “hardening of the arteries,” which we now know as late-stage atherosclerosis.
Nature has provided a powerful inhibitor of arterial calcification in the form of
matrix Gla protein, one of the 16 Gla-proteins activated by vitamin K. This specific Gla-protein is produced in arterial walls, but is only activated when sufficient vitamin K is present. In the absence of sufficient vitamin K, arterial calcification is able to continue unopposed, leading to advanced atherosclerosis and its deadly consequences: heart attacks and strokes. Indeed, in older men and women who had the lowest levels of vitamin K, there was a nearly 30% increased risk of cardiovascular disease compared to those with the lowest levels.
Researchers have known for nearly 20 years that insufficient vitamin K intake is related to atherosclerosis in the aorta, the body’s largest blood vessel. Subsequently, a host of basic science and laboratory studies have indicated that higher vitamin K intake is essential for preventing atherosclerosis in major vessels of all kinds. Animal studies show that vitamin K can “rescue” calcified arteries that occur as a result of the overuse of drugs that inhibit vitamin K, such as certain blood thinners.
Studies of vitamin K intake reveal potent preventive properties against several types of cancer, including prostate, colon, and liver cancers. When prostate cancer cells in culture are treated with vitamin K2, both those sensitive to male hormones (androgens) and those resistant to male hormones are unable to reproduce, and eventually die. Vitamin K2 has been associated with a 63% lower risk of advanced prostate cancer in men with the highest intake of the nutrient. Similarly, a higher ratio of vitamin K-activated osteocalcin versus inactive osteocalcin correlates closely with reduced prostate cancer risk, demonstrating the molecular connection.
In human colon cancer cells, vitamin K2 has been shown to induce cancer cell death by several different mechanisms and to suppress the growth of colon tumors implanted into mice.
Supplementation studies also reveal vitamin K’s powerful effect on the most common kind of liver cancer, called hepatocellular carcinoma. This cancer is almost always associated with alcohol-
ism or hepatitis B or C infections. Although surgical or radiation treatment can destroy the primary tumor, recurrence is common and typically determines the long-term prognosis. Several human studies show that vitamin K2 supplementation can dramatically reduce the recurrence rate in hepatocellular carcinoma and may impact the survival rate as well. As with most nutrients, vitamin K is not the single answer to cancer prevention, but it shows tremendous promise, which highlights the importance of maintaining adequate levels through boosting your intake. A large European study showed that cancer death was 28% less likely overall in those with the highest versus lowest intakes of vitamin K2.
your intake of both vitamin D and vitamin K. While the FDA recommended daily intake of vitamin D is just 600iu daily, science strongly indicates that this does very little to provide optimal health benefits. The same is true for vitamin K. While the market is flooded with cheap supplements, quality is essential. Maxi Health’s K2-A-D™ meets all criteria and should certainly be considered as a first-rate supplement by all those seeking to achieve optimum health.
Always consult your healthcare practitioner with any concerns. If you’re taking any blood thinning medication, ask your doctor before supplementing with vitamin K.
To order Maxi Health products by
- Dynamic workshop - Riveting experience - True-to-life scenarios - Gain tools for teaching - Language for communication - Packed with actionable information
When you leave, you will be completely prepared to teach social thinking to children or adults.
strugglers with strategies that
gets right to the core of the issue and teaches kids to pick up cues, see the perspective of others, and use a social thought process to figure out how to respond. IT’S NOT ABOUT SOCIAL RULES; IT’S ABOUT HOW TO THINK.
A conversation with holistic health practitioner and energetic Monsey-based mom Toby Lebovits certainly calls for a real cup of tea. “I’ll go for chamomile and lavender,” she says. “It works great for relaxation. Green tea with jasmine is what I take to start my day.”
Toby is no newbie to the field of health and wellness. Given her effervescent, passionate approach toward healthy living, I’m not surprised to learn that she’s been working as a personal fitness trainer and health coach for over a decade. In addition to training women in Monsey, Monroe, and New Square, Toby gave classes at the largest gym in Rockland County. “I wasn’t in it to train marathon athletes,” Toby says. “My work was focusing on training women from our community, especially mothers like me who were post- or pre-birth, women I could relate to— whose lifestyle revolved around preparing and serving Shabbos and Yom Tov feasts, lives I could very much relate to.”
Toby also understands how much mothers, who spend most of their lives in a nurturing position, deserve to be nurtured, to look and feel their best. “I know what it means to want to be the size you once were—or never were, and that losing weight is hard work.” Because of her appreciation of a healthy lifestyle, Toby has not only been leading a healthy, plant-based diet for many years, but has also kept abreast of the latest health research and has guided many of the women she trained toward making healthier choices for themselves and their families.
The more Toby worked with women both privately and in groups, the more she realized the importance of combining fitness with a healthy diet for weight loss and healthy living. While physical exercise certainly boosts weight loss and revs up the metabolism, among other health benefits, she noticed in her clients’ trajectories that maintaining a healthy diet trumps logging hours at the gym on all ends. Many of her clients who invested hours at the gym still grappled with their excess weight and resulting health issues.
OCCUPATION:
Certified Sadkhin practitioner
LOCATION: White Plains, New York
PASSION: Wellness and natural living
WISHES PEOPLE WOULD KNOW THAT: there is no reason for invasive surgeries, intense exercise regimens, or starvation to achieve sustainable weight loss.
“So many women confided that they were suffering from myriad health issues as a result of their weight. Many would say to me, ‘I’m tired of being fat.’ Some of them tried fad diets; others would tell me that they’re going to Mexico to do surgery.” Although Toby never struggled with weight loss and has always led a healthy diet, when she observed her clients who did manage to achieve the feat of losing tens of pounds naturally, and kept their weight down, she was curious to learn their secret. With a decade of experience in the wellness and weight loss industry, she realized that the path they had taken was the real deal.
Upon initial research, Toby discovered that the revolutionary Sadkhin Complex® is the world’s only patented weight loss method that offers rapid weight loss naturally—and she was intrigued by what she learned. “By having a Sadkhin practitioner apply one Sadkhin Sphere™, a tiny metal ball, behind each ear in the biologically active points that turn off hunger, which we call hunger points, clients are able to drastically reduce their food intake to a healthy amount without feeling hungry,” Toby explains.
“The training was intense, but you get what you work for,” she says. “Getting the precise position of the hunger points is similar to the work of reflexology, in which the practitioner massages the points in the foot that correspond to the organs. The outer ear, just like our hands and feet, is like a map of the body.
“On a freezing cold day,” Toby offers in support of her premise, “if you’re wearing just earmuffs you already feel warmer. That’s because the ear regulates the body. If you take a good
look at the outer ear, you’ll see that it’s like a map of a baby in a fetal position. The cartilage is like the arms and legs, the outer part is like the spine, and the earlobe is the head. Just like in reflexology, by stimulating parts of the ear, we stimulate the organs. In auricular therapy, the lobe is compared to the brain of a child. Meridians for the entire body run through the ear. In training, we learn exactly where to place the balls to stimulate the right organ.”
An untrained practitioner can therefore unknowingly turn hunger on, Toby cautions, “Which is why it’s important to go to someone who’s certified, in the same way that you wouldn’t go to an unlicensed acupuncturist.”
By targeting the client’s hunger points, the balls eliminate the greatest impediment to successful weight loss: hunger. “Once physical hunger is out of the picture,” Toby posits, “the stressful edge of dieting is gone. With hunger eliminated, the individual doesn’t keep wondering ‘What can I eat now?’ or ‘Why can’t I have another slice?’ Instead, she is able to effortlessly stick to the plan I create for her and experience drastic weight loss.” The plan, Toby notes, is based on nature’s healthiest foods: fruits and vegetables.
Another benefit of applying the metal balls in particular positions on the outer ear is that they serve to detoxify the corresponding organ. “After years of consuming toxic foods, it’s important for organs like the intestines and liver to get thoroughly cleansed. When we move the balls every ten days to a new position, we give another organ a chance to undergo this vital cleansing.” Cleansing, Toby explains, is also helpful for weight loss. Through cleansing, the organs release excess fat that accumulated over time.
“During the first 10 days on the diet, people lose 5-10% of their body weight,” says Toby. As cases in point, she tells of a male client who went from 196 to 184 pounds in less than one week. A woman who weighed in at 207 pounds at one visit had weighed 230 just ten days before.
For Toby, who appreciates healthy living in and of itself, weight loss provides more than merely cosmetic benefits. “As people gain weight,” she explains, “not only does fat accumulate under the skin and cause the skirt to get tighter; it also lodges itself in our arteries, leading to various health issues, such as high cholesterol. When too much fat is deposited in the blood, the heart must work harder to pump it. Simply put, that’s high blood pressure. If you pay attention, you’ll notice that generally many of these ailments go together in what’s called metabolic syndrome. This decreased quality of life is all a result of excess weight that’s hard to lose.
“Fat deposits in the body also change us hormonally,” Toby adds. “Those 10 extra pounds in the body that the person doesn’t need are not like books on a bookshelf. They cause trouble, which is why many women’s issues, like menopausal symptoms or migraines, improve when they lose weight.” To demonstrate its anti-aging benefits, Toby cites a study conducted at Johns Hopkins University, which found that subjects who followed a healthy diet plan with the balls experienced a surge in favorable growth hormones, while the subjects who did so without the balls did not.
Although weight loss is certainly the primary goal of most clients, Toby notes that not everyone turns to the Sadkhin method for just that. “Some people who come to us don’t necessarily want to lose weight,” Toby points out. “Because the balls help detox the body, they offer other health benefits, such as clearing up acne or psoriasis, decreasing high blood pressure, and helping manage diabetes. A skin issue is usually the body’s way of dealing with toxins. The body can get rid of toxins either through exhaling, excreting, urinating, or sweating it out. When the excess comes through the skin, the individual may experience dermatological issues as a result. The world has categorized us as a diet center, but we treat many more issues than weight loss,” Toby notes. “The Sadkhin Complex is a detox program that has a side benefit of weight loss.”
While there are currently 24 Sadkhin clinics throughout the world, very few are frum women. In an industry that’s male dominated, Toby, who espouses the healthy lifestyle she encourages, is one of the few female practitioners in the field. Her dynamic personality and unique background make her an ideal choice for the frum female client. This weight loss guru brings to the field her vast knowledge of holistic health, as well as her background in fitness. As an added perk, as a frum mother, she understands our cultural traditions, meals, and halachos. “Just the other day,” Toby shares as a case in point, “a new mother came in so I could adjust her balls and provide nutritional guidance. Over tea, we talked about what it’s like to have a new baby, and I held the infant for a few minutes while she took a break from rocking him.”
Toby’s belief in the individual’s ability to adopt a healthier lifestyle makes it particularly pleasant for clients to connect to her and benefit from her guidance. “Once someone’s my client,” Toby shares, “I’m available anytime, 24/6. If they’re shopping at the su-
permarket, they’ll send me a photo of a certain product, asking if it’s okay.”
While the food plan itself has merit, it’s the placement of the balls that enables the client to carry it out. “A woman once told me that she tried the diet and lost 30 pounds, but then gained them right back. When I asked her who her practitioner was, she said, ‘I followed the plan myself without the balls. Technically, you can take any food plan and sweat through it. But the two-fold benefit of the balls is that in addition to getting the organ detox, the absence of hunger allows for a stress-free experience, which in turn enables the weight loss to be long term.”
As part of her training, Toby was required to wear the balls, as well. “In addition to losing weight while I was wearing the balls, I witnessed the incredible result that due to the detox, my digestive organs continued to work better even after I stopped wearing them. The weight loss continued for weeks afterward. Once you clean out the system, it continues to work better.
"It's important to note that the balls are part of a weight loss program, not a diet," says Toby. "A diet is a way of life while this is a temporary phase that allows for rapid weight loss. Once the client reaches their goal weight, I continue to coach them nutritionally for free. As long they maintain a window of weight previously agreed upon, they come for weigh-Ins, high fives or hugs, and don’t pay a dime for years."
With a database of over 6,000 clients in the White Plains area, Toby has her work cut out. “Whatever you do to starve yourself—whether it’s restrictive diets or intense exercise regimens— may make you lose weight,” Toby notes, “but it’s stressful to the body. No one should be doing exercise to punish the body. Every time the body is under stress, it produces the stress hormone cortisol, which is why the person will have a hard time keeping their weight down. When weight loss is a stress-free experience, the person gets to sleep better and evacuate regularly.”
While the physical hunger button is turned off by the balls, Toby also guides her clients toward eating foods that don’t encourage cravings. “I find that cravings are mainly for sweet and salty,” she says. “I help my clients plan their menus accordingly.”
If the balls behind the ear turn off hunger, doesn’t that put her clients at risk of eating too little? “If I see that a woman eats too little,” says Toby, “I have her eat foods like avocado, or tea with honey, that provide the nutrients she needs to sustain herself. We don’t want our clients to starve. Most people are not fat from avocado. It’s from the chocolate bar or deli roll, which are obviously not on the plan.
“This has always been my belief, one that I’m passionate
• QUICK MASSAGE. Before you sit down to eat, give your earlobes a quick massage. This stimulates your digestive system and relieves stress. A thirty second rub will lower your appetite, all while you're sitting at the table.
• USE HONEY INSTEAD OF SUGAR. Think of baked apples or pumpkins, honey, and some cinnamon and you're set.
Although weight loss is certainly the primary goal of most clients, Toby notes that not everyone turns to the Sadkhin method for just that.
about. Nobody gets fat from eating naturally. When potential clients ask me, ‘Can I buy food at the mall?’ I’ll tell them, ‘Unless you consider fruit fast food, the answer is ‘no.’” Once a client reaches their weight goal, Toby helps them set up a maintenance plan, according to their needs and likes.
While Toby’s training and knowledge in the field are impressive, it’s her belief in holistic health that makes her practice so real, so appealing. “Everyone has something they love to do. Some people love to bake, others to write. Most people find their happy place in nature. That’s where I find mine. I don’t only enjoy spending time in nature, but also consuming foods that are as close to their natural state as possible.”
Which is why she finds the following type of scenario so amusing. “I could be at wedding where there’s a Viennese table offering ice cream and cake and apple pie and chocolate. At such affairs, I usually go for the pineapple, which is such a chore to cut up at home. And invariably, someone will come up to me and say, ‘Pineapple is fattening.’ I look at them and think, ‘I guess I should go for brownies.’ We’re always better off with a fruit or a vegetable. Always, always, always.”
In a similar vein, Toby shares, she often has women come up to her randomly, such as in the supermarket, complaining of their weight loss struggles. “‘Toby,’ they’ll say, ‘how can it be that I’m not losing weight?’ There could be a million reasons for that. Maybe they don’t even need to lose weight. And then their eyes will light up and they’ll say, ‘I know why. I need to have more protein.’ There’s absolutely no truth to that. Eating more protein does not help you lose weight.”
To Toby, filling up on mainly fruits and vegetables is the way to go toward healthy living. It’s what she feels gives her the energy to raise her boisterous crew, to give of herself to others, to lead a lifestyle of health and happiness. It’s the gift she wants to give others.
Toby can be contacted via The Wellspring.
• CUT COFFEE. Not only is picking up a huge daily latte bad for your budget, but it seriously messes with your blood insulin. That’s not something you want when you’re looking to lose weight. If you need a morning jolt of caffeine, try green tea.
• GO RAW. Fresh fruit and vegetables will always be the healthiest foods on the planet. They’re tasty, crunchy, and packed with nutrients like vitamins, minerals, fiber and essential amino acids.
• WALK IT OFF. Just about everyone can do this simple workout without a gym membership or equipment. Head outside and walk for thirty minutes daily.
Boundaries is a topic that comes up often in my practice. If someone is upset that their child is behaving unacceptably, or their spouse, co-worker, or friend is doing things that are disrespectful either of them or their needs, and they realize their boundaries are being unrecognized, the discussion often turns to “setting a boundary.” Boundaries tell people what they can and cannot do to us or around us. And when someone overrides that, we call it a boundary violation.
Sometimes violating a boundary happens from bad intentions, sometimes from good intentions, but more often than not, it happens with no intentions at all. Whatever the case, good boundaries prevent us from becoming the object of someone else’s inappropriate actions. Whether we’re setting a physical boundary: “Don’t go through my drawers,” or: “No, I can’t talk to you about this right now, I’ll call you back when I can,” or an internal boundary: “Please don’t blame me for your mistake,” or: “I’m not comfortable with the way this conversation is turning. Let’s change course,” boundaries are the system we use to prevent ourselves from being on the receiving end of another person’s unhealthy or damaging behavior.
But let’s delve a little deeper. Healthy boundaries aren’t just something we “set.” They aren’t just a demand we make of others. Healthy boundaries are internal. Sometimes we may need to verbalize a boundary, but more often than not we just need to live it, to be it.
ally, truly, feels an inner dignity about herself and has a healthy understanding of her role in the family and of the respect she needs to fill that role, doesn’t wake up one day and decide to set a boundary that her children can’t walk into her bedroom without knocking. It has always been communicated that this is an inappropriate behavior. The children in that home have probably never considered that walking into their mother’s room unannounced is even an option. Can we say that the mother has “set a boundary?” The answer is definitely yes. But it’s even more accurate to say that this mother is “boundaried.”
Another example: The boss who truly understands the toxicity of negativity and of shaming people will not speak judgmentally about others. Does he wake up one day and say, “You know, I need to tell my employees that they shouldn’t disparage others around here!”? Of course not. He doesn’t need to set this boundary; he embodies it. And this automatically generates a culture of respect in his office. He is boundaried
Now, the reason I write about this is to emphasize the following. All too often I hear people who are upset with someone else’s behavior declare that they need to “set a boundary” for them.
mind, I ask the following question: Are they trying to fix the other person so they can feel more comfortable, or is this truly a quest for health and truth? Because if it’s just a tactic to make the other person’s offensive behavior go away so I can be more comfortable, the boundaries will get crossed again when life moves on, and your focus moves to something else. Nothing has really changed.
I thus ask clients the following question when they assert that they need to “set a boundary” for someone else: “Well, if you didn’t specifically set a boundary, but instead, you, yourself were more boundaried, what would look different about you? And what would look different about your response to the situation?” Inevitably, their face relaxes into a peaceful, yet contemplative expression. They turn inward. And then, when they respond, their negativity has been replaced by a quiet strength.
That’s why I am convinced that real change will happen only when we change. When we become more boundaried, we shift into setting a different stage on which people interact with us, and suddenly, there’s just no room for certain dynamics in our lives anymore.
Esther Moskovitz, LCSW, specializes in challenges faced by adults raised by narcissistic or emotionally undeveloped parents using EMDR and the work of Pia Mellody. Her practice is in Monsey, NY and she has an active telephone practice, as well.
As we mentioned in the last installment, regulation, a child’s ability to manage their emotions and behaviors based on the environment and/or the situation, and to produce an appropriate response, is a big word in our practice. A significant part of a child’s development is directly affected by their ability or inability to regulate. The first type, emotional regulation, is the foundation on which the next phases of regulation, behavioral and cognitive, are based.
Behavioral regulation is the actual act of how a child manages the emotion they’re feeling—how he expresses or manages emotion. The cognitive piece, which is very much intertwined with the behavioral regulation, is the child’s thought process. “I feel an emotion. What am I going to do with it?” It’s crucial for children to develop cognitive regulation in order to plan out their behavior. Children in sensory overload will often feel that something is bothering them, but they may not have the ability to pinpoint the right emotion they’re feeling, which affects the way they think and their resulting behavior. In other words, their cognitive regulation is underdeveloped.
Suppose a six-year-old child is upset because he wanted three cookies, and Mommy gave him only one. Once he understands that he can’t have another one, the actions he takes as a result will indicate his level of behavioral regulation. Will he start to throw a tantrum? (Inappropriate.) Will he sulk or talk back? (Appropriate.) Behavioral regulation is an indication of his level of cognitive regulation.
Mastering behavioral and cognitive regulation is a prerequisite for social appropriateness. It indicates that the child is able to process the emotion they’re experiencing and act upon it accordingly.
As the parent, you have the ability to facilitate an environment to help foster your child’s regulation. Here’s how:
By creating a safe place for your child, he will have an easier time developing this crucial tool. All children, especially those with regulation issues, feed off their environment. They pick up on tension and act accordingly. As the parent, reflect what you want your children to be doing. When possible, work on your own breathing to be in a good, calm place for your child.
When kids pretend to be someone else, whether a teacher or doctor, they get to experiment with the expression of new emotions; they start doing what they would do in someone else’s shoes. This type of play teaches them to think what the other person would be thinking, thus sharpening their cognitive abilities. Children with regulation issues, and those on the spectrum, have a hard time engaging in pretend play. DIR Floortime is a good way to facilitate pretend play for such children. If you see your child doing something, let her lead the way. This is your window into seeing what she is feeling and interested in. Follow her lead and you will see that it facilitates increased attention and motivation to learn.
Verbalizing your thought processes will help teach your child the right steps to take in regulating themselves. When you talk your own thought process out loud, your child will
hear how you work out problems. Here’s an example. Suppose Mommy’s in the car with her preschooler, she could say, “Mommy needs to buy more eggs to bake the cake for your party, but if I go to the store right now, I might be late to pick up Chaim from school. What’s the best thing for me to do now?” This kind of talk may seem ridiculous, but that’s how kids learn to go through the steps in their own head, to figure out what’s more and less important. They also get to absorb the parent’s priorities: “It’s important for me to pick Chaim up on time.”
When you engage in modeling, be specific in labeling your feelings: “I’m disappointed/frustrated.” Many children with regulation issues are concrete thinkers—they’re either feeling good or bad. During modeling, you have the ability to demonstrate the various emotions you’re experiencing. “I’m frustrated, and that’s okay. Sometimes things don’t work out the way we want them to.” The child subconsciously absorbs that there isn’t always a solution, but that the parent is coping anyway.
In general, a typically developing child will pick up when his parent is verbalizing a feeling. Children who have regulation issues, however, have a hard time with this. Their ability to feel or detect what the other person is feeling based on verbal expression may be severely compromised. For them, it’s not enough to only say how you feel, because they don’t pick up cues naturally. Therefore, when modeling for such children, the expressions of emotion should be more magnified. Don’t only say, “Oh! This is frustrating,” but play up the drama with exaggerated verbal and facial expressions. The more the child gets to see how the reaction is connected to the language you’re using, the better he’ll pick up on those cues.
Mirror
Another way to improve regulation in children is to mirror their inappropriate reaction back to them. When a child is constantly nudging or touching the parent to get her attention, pick a time when they’re talking and do that to them. Suppose the child is in a store, and someone bought the last of the item they wanted. Instead of acting like an appropriate sevenyear-old, the child may start complaining out loud,
blaming the customer who bought it. “It’s not fair/He’s so mean.” Imitating the child will help him realize the inappropriateness of his behavior and thus stop.
Mirroring need not take place immediately upon the response. In fact, we advise parents to record their child and have him listen to his response later, such as when they get home from the store. Then, take the time to talk over the response. “How can we do this differently?”
5. Give the child the ability to choose and set goals
When a child is given a choice, he feels that he has the ability to start controlling his environment, which helps develop self-control. “What toys do you want to play with today?” “Which of these two dresses would you like to wear tomorrow?” Making choices gives the child an opportunity to work through the decision in his brain.
If the child comes back later and wants the other option, by telling the child it was his choice and he must therefore stick with it, he learns to accept the decision he made
6. Notice and validate when the child has good impulse control
Express your recognition when a child does something that’s hard for him. “I saw how hard it was for you to let your sister have a turn. That was nice.” Giving specific examples of good behaviors reinforces the child’s thought process. It encourages them to keep doing the right thing.
Impulse control is key to appropriate regulation. However, while children are still learning to regulate properly, they may exhibit difficulty with impulse control. For example, children will often interrupt their parents, instead of waiting for an opportunity to speak.
For most parents, when the child keeps saying, “Mommy! Mommy!” the parent will say, “Give me a minute. I’m talking to…” All the time, the child keeps waiting impatiently, often interrupting multiple times until an exasperate parent finally listens.
Here’s a technique that works well for such children.
During a calm time, take the child aside and say, “I know sometimes you have to tell Mommy something and it’s very important to you. But I can’t talk to you right then.” Then, touch her softly on her hand or shoulder. “When I touch you like this, it means I see you have something to tell me and I really want to hear what it is. As soon as I finish my conversation, I will talk to you.”
Every time the child interrupts, give her that soft touch. About two minutes later, ask the child, “What is it you wanted to say?” Increase the time according to the child’s age and tolerance.
This technique teaches children to wait. Decreasing impulsivity helps modulate behavior. It gives the child an opportunity to stop and think. The sense of touch also helps the child become aware, as well as calming them. Using this non-verbal cue is the parent’s way to acknowledge, “I know you need me, but you have to wait a couple of minutes.”
Friedy Singer and Roizy Guttmann are neurodevelopmental therapists and the directors of Hands on OT Rehab Services, Hands on Approaches, and the H.O.P.E. (Hands on Parent Empowerment) Foundation. They are focused on educating and empowering the community to help children with anxiety, processing and learning issues. They can be reached at info@handsonapproaches.com
Soon after our wedding, my husband and I settled in Eretz Yisrael. From the outset, I was leading the dream life. I was happily married and had landed a great job working one-on-one with a girl who had special needs and also as a tutor in seminaries. I not only enjoyed a vibrant work life, but I gradually integrated into the kollel community we were part of. While I was doing my best to get accustomed to my new surroundings, we learned that we would soon become parents.
In the beginning, I welcomed the news with excitement. I looked forward to having a baby of my own, of showering my child with love and warmth. But as the months passed and the winter season set in, I gradually found myself losing interest in the things I had so enjoyed in my previous life. Instead of continuing to acclimate, I was retreating into a shell.
On some days, I would sleep until 2 p.m. My husband would return home from his morning seder to find me still in bed. Often, I would cancel my work sessions at the last minute. My transition from being a dynamic teacher to a withdrawn loner was rapid.
At the beginning of my pregnancy, I enjoyed visiting family members and friends. I wanted to connect, to get to know people, to interact with others. By the time my parents arrived to visit us when I was in my sixth month, what appealed to me most was the suitcase of food they had brought along. In my depressed state, I tried making myself happy with the comfort foods.
At other times, I was totally with the program. I wasn’t in bed all day, every day. It was more of an unpredictable situation, but the pregnancy definitely wasn’t pleasant overall.
When it was finally time to give birth, the experience was long and traumatic. With an experienced labor coach at my side, I not only gave birth to a healthy beautiful baby boy, but, as I know today, it was then that I finally gave birth to the trauma I had bottled up inside all those years. Everything that was inside me that I had never been able to express suddenly rushed out in torrents, and my life would never be the same. Along with the challenge of mental illness came the berachah of true, unadulterated release.
While I was going through this phase, I didn’t realize how the shift was happening. Until I got married, I had been living life totally out of myself. Gradually, various events were bringing my past traumas back to the front burner.
One important thing I learned was that when emotional difficulties emerge in different aspects pertaining to marriage, it’s not necessarily about the marriage. It requires a deeper look into underlying issues.
My downward spiral happened drastically. It was as if everything hit me all at once. It’s like you’re driving down the street, oblivious to what’s going on behind you, and suddenly, out of nowhere, something stops you. You wonder where it came from, and only then do you look back and realize how everything beforehand was leading you this way. Then you have to get back into the driver’s seat and figure out where you’re going from there. I needed my wakeup call to figure out what was going on inside me.
To be continued...
Zahava List is the founder and director of Chazkeinu, a peer-led support organization for Jewish women who struggle with mental illness and their female family members.
Supplements related to content in this issue that can improve your health and wellbeing
To get a detailed understanding of the following nutritional topics, read more on the page numbers listed below.
K2-A-D™
Related to Monthly Dose pg. 64
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Related to Ask the Nutritionist pg. 26
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Related to HealthEd pg. 22
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If you’re one of the 50-70 million American adults who have a hard time getting quality sleep, this is the supplement for you. Its main ingredient, the aminoacid L-tryptophan, plays a positive role in achieving better sleep, which will enable you to arise feeling refreshed and energized.
Related to Health Platform pg. 14
According to the research Rabbi Meisels reviews in his column, the combination of four vital nutrients in this unique supplement can prove to be life-altering at the time of year when we all seek to strengthen our immune system to combat infection and viruses, especially the common cold, flu, and respiratory tract infections.
Ask for these products at your local health food store.
Can’t sleep? You’re not alone. An estimated 50 to 70 million American adults suffer from chronic sleep deprivation—a problem that only worsens with age.
CThe situation is so significant that the Institute of Medicine referred to insufficient sleep as “an unmet public health problem.” And that was a decade ago. With current estimates claiming that half the US population will suffer from a sleep disorder during their lifetime, the situation is no better today.
Research shows that insufficient sleep has profound physiological consequences that contribute to long-term health risks, and even to shorter lifespans. Lack of sleep increases the risk for numerous deadly conditions, such as heart attack, stroke, diabetes, and hypertension.
When your body is chronically deprived of sleep, levels of the stress hormone cortisol tend to rise, especially at the end of the day. This, in turn, raises insulin levels. Insulin promotes a metabolic environment that encourages the storage of fat. Stress, anxiety, and mild depression are the most common causes of chronic insomnia. Together, these unwanted phenomena negatively affect circadian rhythms and modify both sleep duration and sleep quality.
concerns are the findings of a recent study on the increased risk of premature mortality associated with the use of these drugs.
As an alternative, supplementing with quality tryptophan been shown to help ensure a good night’s sleep. Moreover, studies show that people with the lowest levels of serotonin had some of the poorest quality of sleep.
We at Maxi-Health are proud to present Maxi L-Tryptophan 500™, using the highest quality pharmaceutical-grade L-tryptophan.
Let’s examine this ingredient from a scientific standpoint.
Tryptophan
One of the most important hormones involved in the production of normal sleep is the neurotransmitter serotonin. Serotonin is produced in the body by tryptophan (aka L-tryptophan), which is found in small amounts in foods such as turkey, and has been proven to be a tremendously valuable supplement for those whose sleep is lacking in either quantity or quality.
Poor sleep quality has a far greater impact on our bodies than simply making us fatigued.
According to a published study from 2009, only 26% of Americans say they get 8 hours of sleep, and that number is thought to have steadily declined.
How much is the right amount of sleep? The answer varies dramatically. However, it’s not just the quantity that counts; just as important is the quality of your sleep—one should feel refreshed and energized upon arising. If this is not the case, you may not be getting sufficient quality sleep.
As stated above, poor sleep quality has a far greater impact on our bodies than simply making us fatigued. It can affect endurance, contribute to weight gain, and lead to an increase in fine lines and wrinkles.
Sleep deprivation has also been associated with accelerated aging. This was demonstrated by a study showing that middle-aged men that sleep 5 hours or less had on average 6% shorter telomeres compared to those sleeping more than 7 hours. Telomeres are the “caps” on chromosomes that gradually shorten with time, and may represent a kind of “fuse” that indicates biological aging.
Many have turned to over the counter drugs for relief, and the market is flooded with various sleeping formulas. But while prescription sleep aids can work for a while, they are accompanied by a long list of side effects that impact quality of life, and many are highly addictive. Adding to the list of
Those who take tryptophan at bedtime are more likely to wake up with increased alertness, to have clearer thinking, and to perform better on attention-requiring tasks. Unlike sleeping pill drugs, tryptophan induces sleepiness but does not impair performance or produce dependence, nor does it make it harder to be roused from sleep when necessary.
One study in older adults demonstrated that those who took a tryptophan supplement experienced significant improvements in total sleep time, a decrease in the time to fall asleep and less frequent sleep fragmentation or periods of broken sleep.
Since L-tryptophan possesses the unique ability to be a great sleep aid without inducing feelings of drowsiness, it can even be used during the day, when feelings of stress and anxiety arise.
The amino-acid tryptophan plays a positive role in achieving better sleep. Over the years we at Maxi-Health have had thousands of positive reports for those using Maxi L-Tryptophan 500™. Try it today and get your sleep back on track. For children with trouble sleeping, we recommend Maxi Health’s Mel-O-Chew™.
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Her son was writhing in pain. Was increasing his meds the only solution?
At our class reunion last winter, one of my former classmates, Kaila, took me to the side and asked if I would mind speaking with her privately. By way of introduction, she quickly made it clear that she did not believe in “natural.” I’m accustomed to hearing this talk, especially from peers who did not grow up taking vitamins (neither did I) and were adamant in refusing to change their way of thinking.
Only after Kaila clearly stated her viewpoint did she proceed to tell me about her son, Eli, who had gotten married one year before and was suffering from severe stomach pain. After meals, she shared, his pain was so intense that he would writhe in pain for hours, often lying in bed. When the pain first flared up, Eli chose not to share this information with anyone but his new wife. And so, he tried in vain to alleviate his pain by popping Tums® and Motrin®. Before long, Kaila, who spent Shabbosim with the couple, noticed that his suits were hanging on his frame and that he was barely eating the foods he had so enjoyed in the past.
When Kaila approached Eli and asked him about his peculiar behavior and appearance, he answered that he was better off not eating. Appalled and alarmed, Kaila asked for an explanation, to which Eli broke down in tears. For the first time, Kaila heard about her son’s severe stomach pain that had been lasting for an agonizing three months. Of course, she scheduled an appointment at the doctor for the very next day. After the doctor sent him for blood tests and a colonoscopy, his suspicions were confirmed: Eli was diagnosed with Crohn’s disease, which is defined as an inflammation of the digestive tract lining. He was duly placed on medication to ease the inflammation, but his body did not respond positively to one after another round.
As a final resort, Eli was put on a REMICADE® regimen by way of infusion every four weeks. While this did provide some measure of relief, he did not appreciate the unpleasant side effects, including fatigue and weakness. At least he was able to return to a normal routine and rejoin his kollel. During that summer, his wife gave birth to a healthy baby girl.
When I asked Kaila how I could help, she confided that her son’s stomach pain was back. Although it wasn’t as severe as previously, he was stressed and anxious that it would get worse. When he expressed these concerns to his doctor, the solution he offered was to increase the dosage or add anoth-
er round of medication. Because Kaila knew about my background as a health practitioner and kinesiologist, she looked forward to discussing the matter with me at our class reunion. “What’s your opinion on medication?” Kaila wanted to know.
My response to Kaila was that I have no opinion about taking medication for Crohn’s disease. I am neither a doctor nor a specialist and am not qualified to rescind a specialist’s opinion. However, I asked Kaila, how did she expect her son to heal if he was eating foods that were profoundly detrimental to his digestive system? These foods only add to the strain of an already weakened digestive tract and colon. Kaila had no answer to my question. Instead, she asked that I meet with her son.
Before we concluded our conversation, Kaila reiterated, “I don’t believe in natural, but I will not have my 22-year-old son on REMICADE every two weeks either.”
When Eli and his wife came in for a consultation, I was impressed that the lovely young lady was so enthusiastic about “natural.” She was determined to help her husband completely change his diet by preparing all of his food. I explained that certain foods cause inflammation to his digestive tract (regardless of the medicine he was taking). I also recommended he take Maxi Health’s Premium Enzymax® Complex and Maxi Active Pro 50™ twice daily to promote the growth of healthy bacteria and aid digestion. I advised that he eliminate all foods that are difficult to digest, such as nuts, beans, and complex carbohydrates. His new diet consisted mainly of ripened avocados, sardines, and gluten-free bread. Of course, I did not take him off the medicine.
While Eli’s Crohn’s disease is not cured, he currently has no pain. He enjoys his meals and feels satisfied and content. Since I advised that he work with his doctor and not against him, Eli approved all his supplements with him. The doctor agreed that these supplements work beautifully with medication to facilitate a smoother digestive process. At Eli’s last visit, the doctor told him that he can now wait six weeks until his next REMICADE infusion. Hopefully, the following stretch will be even longer.
And it goes without saying that my dear friend Kaila has changed her mind about “natural.” The proof is in the kid.
*Names and identifying details have been changed.
Definition:
noun a compound made of fat and protein in the blood that transports cholesterol throughout the body.
“ ”
LDL IS LOW-DENSITY LIPOPROTEIN, OFTEN CALLED "BAD" CHOLESTEROL.
HDL IS HIGH-DENSITY LIPOPROTEIN, OR "GOOD" CHOLESTEROL.
- LAURA SHAMMAH, MS, RDN HEALTHED
