Wellspring Issue #46 by The Wellspring

NOVEMBER 2019 // CHESHVAN 5780 // ISSUE 46

The Daily Grind

Dr. Jaques Doueck on the long-term effects of teeth grinding

Running

Low

7 nutrients most people are deficient in

On Fire

Hands Full,

Heart Fuller

How mothers of double-digit families maintain their homes and their emotional health

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W�at made you get in the ﬁeld? I think it was a combination of nature and nurture. My parents certainly planted the seeds in their baby- from the time I was 2 years old, my mother, who was a science teacher, taught me all of the bones in the body from a toy skeleton hanging on their door! But my real hands-on experience came from caring for my younger brother a"h. He suffered a complication of brain surgery, and when he returned home, he needed lots of love, attention and medical care. As a young teenager, I learned to suction, replace a tracheostomy, and much more. Most importantly, I learnt to stay calm in an emergency.

W�at was the greatest medical achievement during your time?

About Dr. Finkel Dr. Finkel graduated in 1993 from SUNY Downstate, followed by a shomer Shabbos pediatric residency. What sets him apart is his extra training with pediatric specialists, including ENT, GI, ophthalmology, dermatology, and radiology. This afforded him intimate knowledge in these areas, honing his diagnostic skills significantly. For most of his 26 years in pediatrics, he was in a private practice with renowned Dr. Robert Adler, followed by 4 years in Williamsburg in Rutledge Pediatrics, after which he recently joined ParCare’s pediatrics team. Dr. Finkel is a devoted father of seven young children. What parents and patients love most about him is his gentle attitude, soothing voice and sincere care. A mother who wants a doctor to truly listen, she knows she can count on Dr. Finkel’s calm demeanor and unhurried listening ear, keen on picking up specific circumstances. In this signature relaxed, gentle fashion, Dr. Finkel gave Wellspring a few minutes of his precious time answer some questions.

People might be surprised, but the pneumococcal vaccine (PCV13) has changed everyone's life – baby, parent, and physician. Before this vaccine, blood infections, pneumonia, and even meningitis were common enough that parents of an infant with a fever would wake up their favorite pediatrician, who would often meet them in the emergency room to perform blood work and a spinal tap in the middle of the night. Since the introduction of the vaccine, these infections have become much less common, and everybody sleeps better!

W�at’s your favorite part of the job? I am always happy when the trust I built with a family pays off. When I can save a child from the dreaded needle, I feel I did something real for the child. For example, a mother called me from the country this summer concerning her child who fell and cut her lip. She consulted two medically knowledgeable people who both recommended stitches. I asked her to send me a picture, and was comfortable advising her that this type of laceration might heal even better without stitches. When I saw the child a few weeks later, the mother gratefully showed me how it did heal beautifully, even better than another case that she knew of that was sutured!

W�at would you wish parents knew about pediatricians? I strongly believe in respecting the wishes of the family of the patient, and always make an effort to take into consideration their opinions and feelings. On the other hand, I wish families understood that their physician has an opinion that needs to be sought out and valued. I am sometimes surprised when an important medical issue comes up, and people have already decided on their approach even before asking their doctor. I believe that parents who have a caring doctor who knows their child well and whom they deeply trust have a real advantage over those who do not.

Can you share a tip for parents? Please NEVER promise a child that they won't be getting a needle, especially if you know they will! Be vague, but don't lie to a child. And after he gets a shot, don't tell him that it doesn't hurt if he is upset, just gently calm him down and move on. Most importantly – remember that good medical care is simply your proper hishtadlus, so daven to Hashem for it to be effective.

Editor In Chief Shiffy Friedman, LMSW, CNWC

COPY & RESEARCH Deputy Editor Esther Retek Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Beth Warren, MS, RDN, CDN Tamar Feldman, RDN, CDE

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Digital Rivkah Shanowitz • Chanah Singal Executive Account Manager Estie Rubin 718-412-3309 Ext.2 ads@wellspringmagazine.com SUBSCRIPTION 718-412-3309 Ext.1 subscribe@wellspringmagazine.com DISTRIBUTION JMD Network LLC 718-972-0308 Esther@jmdnetworkllc.com

WELLSPRING MAGAZINE: 718-412-3309 info@wellspringmagazine.com www.wellspringmagazine.com 670 Myrtle Ave. Suite 389 Brooklyn, NY 11205

The Wellspring Magazine is published monthly by Wellspring Magazine Inc. All rights are reserved. Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space and editorial sensitivities. The Wellspring Magazine assumes no responsibility for the content or kashrus of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The contents of The Wellspring Magazine, such as text, graphics and other material (content) are intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your medical condition.

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From the Editor shiffy@wellspringmagazine.com

What Works for You “I followed her advice to the T,” people often say, “but it simply didn’t work for me.”

Whether it’s about the ever-present topic of weight loss, regarding parenting, relationships, or even business, time and again we wonder why something that seems to work for “everyone else” doesn’t do the trick for us. Especially when we feel stuck in a particular area, it can appear that we’re the odd one out. We’re left questioning why all of “them” seem to have it down pat, while meanwhile we’re doomed. When I reviewed the content for this issue, I noticed how this comes through as a subtle theme. In Shani Taub’s column, a reader wants to know if and why weight loss is easier for men than it is for women. In her excellent new column on emotional eating, Shira Savit brings up the topic as well. “There is no one-size-fits-all diet. What’s more, there is no perfect diet. We human beings are way more complex than simple input-output machines, in which food and nutrients go in, and perfect health and weight come out,” she writes. In the Wellbeing feature, “Hands Full, Heart Fuller,” in which mothers of large families reveal how they hold down the fort while tending to their emotional health, this phenomenon surfaces yet again. “How does she do it?” we may wonder about such women, many of whom are also holding down a job or two.

While we may be on the lookout for some universal solution, the answer can be different for each of us. The interviewees’ varied responses to the same questions serve as proof to this reality. While to one busy mother, buying pretty disposable Shabbos dishes is what helps her feel good and relaxed, another woman feels better when her beautiful china graces the table. She’d rather spend on more Motzaei Shabbos cleaning help. Just like our physical features differ, the Gemara tells us, we differ from one another internally. It’s simple for us to understand that each of us was created with a unique appearance, whether it’s our bone structure, eye color, or hair color. What’s harder for us to grasp is that our bodies, minds, and hearts operate differently as well — but that’s indeed the reality.

Well-Put!

Just because this food plan works for her doesn’t mean it’ll work for me. The effects of growing up in a particular home will not —and need not — be identical across the board. While one sibling emerges one way, the others will grow up another. Each of us is a unique being, delicate in our own way, individually special. With this in mind, here at Wellspring we aim to strike a balance that allows for picking and choosing. While there are some nonnegotiable elements that are inherent to a healthy lifestyle, others are more flexible and individual. Each of our contributors offers another perspective on the topic, some leaning more toward the conventional and others toward alternatives. It is our hope that you find what speaks to you within our pages.

This past Rosh Chodesh, after noticing that he was in desperate need of a new pair of shoes, I treated my son to a trip to the mall. Upon our return, when I went to pick up my daughter from her playdate at a friend’s house, she wasn’t thrilled to have missed out on the fun — and she voiced her displeasure rather emphatically.

“This comes up all the time in my house,” her friend’s mother said to me. “On the one hand, I’m always busy ‘evening out’ everyone’s share. But kids do need to learn that life won’t always be fair. I always tell my kids that when they grow up, they won’t all live in the same size house or have the same size family. One of my sisters imparts this message to her children by intentionally singling out one child at a time for a special treat.” Even teaching our children this important lesson comes about in different ways, depending on what works for us and our family. Now that we’re easing into the winter months, the season’s welcome routine allows us to incorporate the changes we’ve been hoping to make into our lives, to reach new goals. At the end of the day, as long as our means is within the guidelines of the Torah, what matters most is not how we get there, but that we strive to get there.

So, whether you intend to make this lifestyle improvement or that one, attend this parenting class or the other, and in every area of life, may you have much siyatta diShmaya and hatzlachah in reaching your goal!

Rooting for you, Shiffy Friedman

When a Yid is in pain, Hashem says, “Imo anochi batzarah, I am with him in his pain” (Tehillim 91:15). He doesn’t say, “You have other children,” “You must pull yourself together,” or “Why is it taking you so long to get over it?” Malky Klaristenfeld, founder and director of Knafayim, Dedicated to Health

Cheshvan 5780 | Wellspring 9

Contents

NOVEMBER 2019 CHESHVAN 5780 ISSUE 46 The next issue of Wellspring will appear iy”H on December 11th.

WELL INFORMED

TORAH WELLSPRING By Rabbi Ezra Friedman

20 SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS 22 DENTAL HEALTH By Dr. Jacques Doueck, DDS 24 HEALTH UPDATES IN THE NEWS By Esther Retek 30 FIGURES By Malka Sharman 32 HEALTH ED A-Z on Acid Reflux By Laura Shammah, MS, RDN 36 DEDICATED TO HEALTH 10 Questions for Malkie Klaristenfeld By Penina Jacobs

ISSUE 46

NOVEMBER ‘19 CHESHVAN 5780

Autumn Flavors Warm up with healthful comfort foods like Mushroom Cream Soup with Rosemary Croutons

Dinner’s Done My go-to vegetable side dish that is quick and easy to prepare Bubby’s Favorites Charnie’s nutritious twist on the famous Hungarian-style cheese blintz

LIVING WELL

40 IN GOOD SHAPE It All Adds Up By Esther Fried, PFC 42 ASK THE NUTRITIONIST He or She? By Shani Taub, CDC 44 HEALTH PROFILE Client: Baily W. By Rachel Esses 46 COVER FEATURE Going Organic By Miriam Koenig 56 AT THE DIETITIAN The "All or Nothing" Dieter By Tamar Feldman, RDN, CDE 58 CUP OF TEA With Chaya Stern, RPA By Esther Retek 62 MIDLIFE MATTERS Bring on the Zzz's By Miriam Liebermann, MSW & Fryde Rekant, RN, BSN 64 MEMOS FROM A KINESIOLOGIST An End to UTI Suffering By Miriam Schweid 65 DIY Infant Soother By Miriam Schweid

WELLBEING 68 FEATURE Hands Full, Heart Fuller Compiled By Shiffy Friedman Chana Jenny Weisberg Tziri Hershkovitz 86 EMOTIONAL EATING By Shira Savit

TAMAR FELDMAN

ON THE BIRTH

OF A BABY GIRL

BETH WARREN

ON THE BIRTH

OF A BABY GIRL

Springboard

Letters

On Fibroids, Essential Oils for Winter, Food Allergies and More

On Becoming the Queen

invites readers to submit letters and comments via regular mail or email to info@ wellspringmagazine. com. 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.

Issue #45: Climbing to the Top

Issue #45: Memos From a Kinesiologist

I read the piece on the woman who was determined to make her husband the king in her home with much intrigue, finding that I very much related to her struggle, as well as to her desire to improve the situation.

Thank you for your wonderful publication. I look forward to it each and every month.

Just one day later, one of my clients, who’d had a substantial outstanding balance, paid me a nice amount in cash. Previously, I wouldn’t have shared this with my husband. I’d keep the money for myself so I could use it as needed. Inspired by the article, I decided to let my husband know about the payment. It felt good not to keep a secret from him and to do what’s right according to the Torah.

Hashem rewarded me immediately for my good intentions. To my surprise, my husband’s reaction was, “I’m so happy for you. Use it for what you need.” Thanks so much,

S.W.

12 Wellspring | November 2019

Stocking Up for Winter

In her last article, Miriam Schweid mentioned that it would be a good idea to stock up on some essential oils and remedies before the winter sets in. I’d like to know which basic ones she’s referring to and when to use them.

Thank you. R.H.

Miriam Schweid responds: Dear Reader, Lavender, peppermint, and eucalyptus help relieve coughing. Thieves oil strengthens the immune system. Do not wait until your children catch colds before using the oils in diffusers or vaporiz-

All my children, both the girls and boys, had high bilirubin counts at birth. I am currently expecting another baby. Is there anything I can do during the pregnancy to help prevent jaundice?

A ers. Massage Thieves oil into the soles of their feet and behind their ears.

As an aside, I’ve found that purchasing blends suggested for coughs is more economical than combining them yourself. The essential oil blend Respiratory Calmer, for example, is beneficial in treating whooping cough and croup. It’s wise to have these on hand in case of emergency. Have a healthy and safe winter!

My Version of Healthy

Issue #45: Cup of Tea With Dr. Eli Halpert

As someone who’s been suffering from fibroids for quite some time, I decided on Yom Tov that this would be the first thing I’ll be taking care of as soon as we get back to routine. When I called my local medical referral agency, I was told that Wellspring recently ran a very informative interview with a vascular physician by the name of Dr. Eli Halpert on the topic.

Having never heard of the magazine nor the doctor, I made my inquiries among family and friends, only to hear that I’d been totally left out of the loop.

The one word I would use to describe this incredible publication is “healthy.” I am impressed by the balance of research-based information, as well as the healthy dose of content on emotional wellness, all from a refreshingly pure perspective. Now, I not only have an appointment with Dr. Halpert, but I’ve also become acquainted with a magazine that will certainly become a monthly read for me. Thanks for being such wonderful shlichim! With much admiration and gratitude, P. Langner

Yes, there is. Jaundice, as you probably know, is usually a result of a liver issue. Thus, starting at about 30 weeks, take a daily dose of milk thistle and Jaundice Relief (a liver booster) to keep your and the baby’s liver in good shape. Maintain a healthy diet and drink lots of water. May it be b’sha’ah tovah! Take care, Miriam Schweid, health kinesiologist

Validation Is Everything

Word of Thanks

Issue #44: Cover Feature

Issue #45: Special Theme Section

I wanted to take a few moments to thank the staff at Wellspring for educating the frum community about some of the most important topics. Your Succos issue was absolutely breathtaking. Now that we have Wellspring, skimming through a magazine not only offers relaxation — we are also treated to nourishment for the mind, and solid, vital information regarding health in all areas.

I found the six personal essays in the special theme section to be especially poignant. The contributors shared more than just their health-related stories; they shared their strength and emunah, which I pondered throughout Yom Tov. I also drew much chizuk from Mrs. Shaindy Kleinman’s beautiful piece on self-encouragement. No matter our age or stage in life, it’s always nice to get a reminder that Hashem is looking out for our every good deed and that there is Someone, somewhere, rooting for us. Looking forward to your next issue, S. Alter

Lakewood, New Jersey

As a mother of a child with food allergies, I found your cover feature on food allergies to be not only comprehensive, but most importantly very validating. Especially when people give me looks or comments about why I’m being so “paranoid” about my child and his environment, it felt good to have my voice heard through the voices of fellow mothers who know what I’m going through.

A while back, before my child with allergies was born, I remember hearing a neighbor tell her child, “You’re allergic to that,” with “that” being sugar, and thinking it was cute. In hopes of keeping her child away from sugar, the mother chose to use the loaded word “allergic.” Once my own child with true allergies was born, I didn’t find that cute anymore. As Ruchy Reese points out in her well-written article, when the word is tossed around inappropriately, it puts children who have real allergies at great risk of not being taken seriously. I implore mothers to be cautious regarding the use of this word.

Thanks for a wonderful monthly (which I wish was weekly) read,

Henny K.

Cheshvan 5780 | Wellspring 13

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

Quick Question

Well Informed

Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman

It’s a BrandNew Year The time has come to live in the present

The start of the winter, the month of Cheshvan, brings with it a sense of renewal, a fresh start, even with its falling leaves and longer nights. That’s because we enter the season on the heels of the Yamim Nora’im, amazingly powerful days during which Hashem gave us the opportunity to begin again. On Rosh Hashanah, we didn’t just refresh our relationship with Hashem, we actually began it anew, internalizing that He wants us to be His children, to shower us with His love. On Yom Kippur, Hashem told us that no matter what happened in the past, He forgives us and is ready to start over.

As the Chazal note, someone who does teshuvah becomes like a new person who never sinned in his life. Our slate is not like clean, with some light chalky residue of our past dusting the background; it is clean.

Then, on Succos, Hashem welcomed us — the new, clean us — into His home, into His warm, safe embrace. And so we stepped into this new year with a brand-new relationship, a brand-

14 Wellspring | November 2019

It’s a feeling that you and I really could experience — as long as we truly believe that turning over a new page can really happen and that is does happen.

new perspective on ourselves, and a brand-new connection with our Father. It’s like the fresh feeling we experience when we rise early in the morning after a good night’s sleep, when the world is still emerging from its darkness. It’s the sensation we get when we watch the night sky give way to the sun, birds chirping merrily outside the window, a crisp morning breeze gently wafting through the air.

The simple act of taking note of our new beginning can leave us feeling invigorated, eager to do things right, ready to fill our day with good deeds and happy moments. This is exactly the feeling we’re meant to experience after the Yamim Tovim. And it’s a feeling that you and I really could experience — as long as we truly believe that turning over a new page can really happen and that is does happen. A Real Fresh Start

Feeling a sense of newness, of starting fresh, is instrumental in motivating us to succeed not only in our spiritual endeavors, but also in every aspect of our lives. That inspiration is a vital component in an

We don’t need to play mind tricks or do mental gymnastics to convince ourselves that only the here and now matters.

individual’s growth. If I’m unable to start from scratch, which happens by letting go of what was, who I was, what I did, if I’m unable to fully internalize that there’s nothing beyond this very moment, I can’t fully experience the here and now, which is essentially the only thing that actually exists. What drives a person to be stuck in his past? Very often, a certain sense of fear keeps pulling us back to what was. It’s the same fear that doesn’t allow us to let go. In future articles, we will explore this fear and how we can help rid ourselves of it. First, however, it’s important to realize that being ensured in our past stems from a fear; it is not the reality. The reality is that not only can we get rid of our past, but that the past does not exist. It’s only a fear-driven illusion that drives us to keep holding on. Of course, as much as we can use the past as a lesson for the present and future, we should — as long as it’s helpful for the present. Learning from our mistakes as part of our commitment to change is a necessary component in any kind of growth, but being stuck in the past is the opposite. It’s important to note, too, that we can’t let bygones be bygones where teshuvah or seeking

mechilah from others is in order. But, ultimately, we must free ourselves from the perspective that there’s no such thing as starting anew. The sefarim tell us that it’s not enough for a person to do teshuvah; he must also believe that his slate was wiped clean and that he’s starting anew. This is an essential element in hilchos teshuvah because as long as an individual is enmeshed in his past, he simply can’t move forward. And so, as arduous a task as it is to get unstuck from our past, it is one of the most worthwhile endeavors to invest in. Mind Games

So here we are, entering the winter, wanting to feel this sense of newness. How can I? How can I convince myself that what was was, that there is nothing beyond this very moment? If we’ve been living this way, mired in the past, ever since we first had self-awareness, it feels like a mind game because we hold this “past is forever” fallacy to be true. In reality, however, the truth is exactly the opposite. We don’t need to play mind tricks or do mental gymnastics to convince ourselves that only the here and now matters. On the contrary, we’re actually already engaging in all kinds of intel-

lectual deception and self-justification to keep pulling ourselves back to the past, to keep ourselves tethered to what happened, to what has been. In other words, the reality is exactly the opposite of what we may have believed until now: I don’t need to use my mind to bring me to the present; the present is here and how, as I am reading, and this is in fact the only thing that exists. My mind, driven by a fear of letting go keeps pulling me back to the past. And so, I need to stop letting my mind take me back to the past. While “living in the moment” may sound like a New Age idea or trendy millennial-speak, mindfulness is actually a vital approach in regards to observing the Torah, especially in our relationship with Hashem, as we will discuss in future articles. Every morning, in the brachos before Krias Shema, we proclaim, “Hamechadeish betuvo bechol yom tamid ma’asei bereishis, In His goodness, Hashem renews the works of His creation every morning.” Commenting on this verse, the Maharal explains that we are not alive this moment because we were alive the moment before. There is no ex post facto here. We are alive right now because Hashem creates

Cheshvan 5780 | Wellspring 15

Well Informed

Torah Wellspring: Spiritual Health

As long as an individual is enmeshed in his past, he simply can’t move forward.

the world again and again every single moment. He’s breathing fresh life into me and you now and in a minute from now and then a minute later. In other words, except for this moment, there is nothing else. This is the reality. Our thoughts are what keep pulling us back to the past that does not exist, only in our mind. A New Mindset

In his ideal emotional and spiritual state, by moving past the fear that drives his mind to keep pulling him back, a Yid is able to live in the here and now. He is fully present, not bogged down by what was or anxious about what will be, only maximizing the pleasure and potential in the very moment. “What does Hashem want from me right now?” he asks in real time. He’s like a young child thoroughly experiencing the present, engrossed in the now, because, to him, there is nothing else aside from this moment. A child is focused only on the cake in front of him, the bubble he’s blowing, the cars he’s watching. He isn’t sucked down by a whirlpool of thoughts swirling in his head. That is the happiness we see on a child’s face because letting go and starting

anew every moment generates a true sense of joy.

In Hoshea, Hashem says (11:1), “Ki na’ar Yisrael v’ahaveihu,” which the Midrash explains to mean, “The Yidden make themselves like a child and I love them.” How are we like a child? The commentators explain that, because his mind isn’t hard at work yet, a child is constantly in a state of living in the present. This gives them joy, as well as energy to keep doing and be connected to life and reality. In order to feel love for and from Hashem, commentators expound, a Yid must be like this child, to live in the present and let go of the past. This is what gives us the opportunity for growth, to experience closeness to Hashem. As long as we’re floundering in the past, and we don’t truly believe in or really understand the power of teshuvah and the concept of moving on, we can’t experience the pleasure and joy that life has in store for us. Living in the present, which is essential to our success in every area of life, is what enables us to experience real menuchas hanefesh and joy. This is a foundation not only of emotional health, but is also a cornerstone of true connection to Hashem and a launch pad for personal growth.

Rabbi Friedman can be reached at RabbiEFriedman@wellspringmagazine.com. 16 Wellspring | November 2019

The concept of continuous renewal is actually the very reason that, as our sefarim explain, our calendar follows the lunar, as opposed to the solar, cycle. As Yidden, we are encouraged to cull a powerful lesson from the moon — the koach of rebirth, regeneration, and restoration. Every month, the moon starts anew, growing from a sliver of a crescent to a waxing, full and luminous orb. Each one of us is encouraged to do the same. When a Yid looks at the moon in its full glory, he says, “Wow! Despite what happened over the month, the moon grew into its full potential again. True, it was just a sliver only a few days ago, but it started all over again.” This is the koach we could draw from the moon. A Yid who can apply this to his own life, to his own journey of closeness to Hashem, to consistently renew by letting go of the past, can serve Him in the right way and experience the pleasure that is inherent to the present. When we live in the now, with the recognition that our relationship can be renewed at every moment, we get to really live and enjoy the full potential of every moment in life. May Hashem help us be zocheh to let go of our past and really believe that we’re able to start anew at every moment.

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Well Informed

Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS

Angel Food

Why Did They Eat?

When the three malachim approached Avraham in the guise of travelers passing by in the heat of the day, Avraham exhibited incredible chesed as he hurried to prepare a meal and a place to rest for his guests — all during the most painful period of recovery from his bris milah.

“He took cream and milk and the calf which he had prepared, and placed these before them; he stood over them beneath the tree and they ate” (Bereishis 18:8).

There are various ways to understand the phrase “and they ate.” Looking at it from the perspective that they actually consumed the food, the obviously question is, why would they do so? Angels, unlike human beings, have no physical body and therefore no need for nutrition. What benefit was gained from them “digesting” the meal? Angels get their nourishment directly from Hashem. They don’t need the intermediary of food in order to be healthy. We also get all of our sustenance from Hashem. But He created the world in a way that we, as physical beings, need to receive

our fuel in the form of food — a wonderful, enjoyable, and stimulating delivery system of health and vitality. But there is an additional function to eating that we can, in fact, share with the angels. When a higher form of existence consumes a lower form, that act elevates the lower form to a greater spiritual level than it could have ever achieved on its own. Even though foods — plants and animals — have inherent kedushah because they were created by Hashem, they are raised to higher plane when consumed by a greater creation. To further explain, the mizbeiach would elevate a korban; it’s not the sacrifice that’s elevating the altar. Food doesn’t elevate Shabbos; Shabbos elevates food.

That’s what the angels did by “eating” Avraham’s meal. And that is what we do every time we eat: we take the limited spiritual potential of food and attach it to our more sophisticated and valuable mode of life. We take the worlds of the tzamei’ach (plant life) and chai (animal life) and raise them to the level of medaber (human life). Or do we? If we let our animalistic desires for self-indulgence dictate our behavior with food, are we in fact elevating the gift Hashem has given us? This gift was meant to provide for our physical wellbeing and for an opportunity for spiritual refinement. Or are we exploiting the occasion — lowering ourselves and the food in the process? Heart disease instead of health. Stroke instead of satiation. Diabetes instead of digestion. Angels don’t have a choice. We do. This article is based on the writings of the Shem MiShmuel by the Sochatchover Rebbe, translated by Rabbi Zvi Belovski.

Rabbi Eli Glaser is the founder and Director of Soveya. He is certified as a Nutrition/Wellness Consultant and Weight Management Specialist, with 25 years of coaching and counseling experience, and is maintaining a 130-pound weight loss for more than 16 years.

Soveya has offices in Lakewood and Brooklyn, and works with clients via phone and Skype around the world. For more information or to make an appointment, contact Soveya at 732-578-8800, info@soveya.com, or www.soveya.com.

18 Wellspring | November 2019

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Well Informed

Dental Health By Dr. Jacques Doueck, DDS

TREATING TEETH GRINDING IN KIDS Adults aren’t the only ones grinding their teeth at night. Teeth grinding, medically known as bruxism, occurs in children, too. Most of the time, it doesn’t cause any pain or damage to teeth. In serious cases, nighttime grinding can wear down tooth enamel (the hard covering on the teeth) and cause jaw problems and pain, but these problems usually happen to adults.

Bruxism occurs in up to 30 percent of children, often around the ages of 5 and 6; however, it can occur at any age. It can also happen when a child begins to get his or her permanent teeth. While the sound of it can irritate their parents and siblings, children typically outgrow it. For some children, however, it can be an ongoing problem.

WHY AND WHEN DO KIDS GRIND THEIR TEETH?

Almost all children who grind their teeth do it only at night. Grinding the teeth during the daytime too should make parents more concerned.

Some researchers think children “brux” because their top and bottom teeth don’t fit together comfortably. Others believe that children grind their teeth because of tension, anger, allergy problems, or as a response to pain from an earache or teething. Caffeinated drinks like cola may increase the likelihood of bruxism. Sometimes a child will grind their teeth not because of a tooth problem, but rather from a difficulty in breathing through their nose. If they can’t breathe well, they will slide their jaw side to side in an attempt to open the airway, and their teeth can get in the way of that. You may want to have your dentist check for the following: your child’s tonsils touching in the back of their throat, mouth breathing, high

20 Wellspring | November 2019

palatal vault, or cross-bite. Discuss with him any allergies, snoring, or recurrent ear infections your child may have. Your dentist may refer you to an ENT or to a doctor who specializes in treating the effects of a compromised airway. Often, having tonsils and adenoids removed will correct this condition. Since stress often plays a part in bruxism, it’s a good idea to help a child talk about their feelings, looking out for any triggers that may be causing tension, fear, or anger. You can do this during the course of the bedtime routine. For example, when your child is telling you about his day, ask some questions about how those events made him feel. You can’t know for sure that it will help with your child’s tooth grinding, but at least he gets the benefit in knowing that you care about how he feels. It is probably best not to draw attention to the tooth grinding itself. Most children will stop tooth grinding on their own without the need for special treatments.

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WILL MY CHILD’S TEETH BE HARMED?

Usually grinding results in wear to teeth but does not cause actual harm. The baby teeth (also called primary teeth) can show a lot of wear to their surfaces without causing pain or other problems. If the teeth get very worn down, dental problems, such as tooth infections, can occur. See your dentist if your child has pain, and be sure to keep appointments for routine checkups. Usually, nothing needs to be done about childhood bruxism. But if it’s causing your child pain or other problems, the dentist might give you a device worn to be worn at night, called a night guard. It’s a piece of plastic, like a mouth guard that a football player wears, and is fitted especially for your child’s teeth and mouth to prevent grinding. Over-the-counter mouth guards are available and they’re less expensive than custom guards, but they generally don’t fit well and can dislodge.

GOODBYE TO THE GRINDING

*Cut out caffeinated drinks. *Rule out breathing problems due to allergies, enlarged tonsils, pain from earache or teething, and restricted breathing. *Talk to your child about his or her day — let him know you care how he feels. *Relax your child with a bath, massage, soothing music or a story at bedtime. *Catch dental problems early by ensuring you do checkups every six months. *Obtain a dental guard if needed.

Dr. Jacques Doueck has been practicing family dentistry in Brooklyn, New York since 1977, and is a Diplomate of the Academy of Clinical Sleep Disorders Disciplines. He speaks nationally and trains other dentists in oral appliance therapy and state-of-the-art dentistry. Dr. Doueck is a member of the American Dental Association and serves on the District Claims Committee for the state society.

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Well Informed

Updates in the News By Esther Retek

MENTAL HEALTH NEWS

KEEP CALM FOR BABY

24 Wellspring | November 2019

How Maternal Mental Stress Affects a Child Eat well, sleep well, and exercise well is just some of the advice every mother-to-be hears throughout her pregnancy. Much emphasis is placed on the importance of maintaining physical health during a pregnancy, such as eating properly, maintaining an exercise regimen, and getting enough hours of sleep. Now, however, research is showing that equal — if not more — emphasis should be placed on the mother’s mental health. Several new studies are suggesting that a mother’s mental state of being affects the child during birth and even later on. One such study, which was published in Proceedings of the National Academy of Sciences (PNAS), found that maternal stress during pregnancy can affect fetal and child development, as well as the birth. “The womb is an influential first home, as important as the one a child is raised in, if not more so,” says study leader Catherine Monk, PhD, professor at Columbia University Vagelos College of Physicians and Surgeons.

Because stress can be manifest in a variety of ways, Monk and the other researchers examined 27 indicators of psychosocial, physical, and lifestyle stress collected from questionnaires, diaries, and daily assessments of 187 otherwise healthy pregnant women, ages 18 to 45. About 17% (32) of the women were psychologically stressed, and another 16% (30) were physically stressed, with relatively higher daily blood pressure and greater caloric intake compared with other healthy pregnant women. The majority (nearly 67%, or 125) were healthy. The results showed that:

• Stressed mothers, especially those with

higher blood pressure, were more likely to give birth prematurely than unstressed mothers. • Among physically stressed mothers, fetuses had reduced heart rate-movement coupling — an indicator of slower central nervous system development — as compared to unstressed mothers. • Most shocking of all, psychologically stressed mothers had many more birth complications than physically stressed mothers. The researchers also found that what most differentiated the three groups was the amount of social support a mother received from friends and family. The more social support a mother received, the greater the likelihood of her having a healthy baby. An estimated 30% of pregnant women report stress from job strain, according to the researchers. Such stress has been associated with increased risk of premature birth, which is linked to higher rates of infant mortality and of physical and mental disorders, such as ADHD. How a mother’s mental state might specifically affect a fetus was not examined in the study. “We know from animal studies that exposure to high levels of stress can raise levels of stress hormones like cortisol in the uterus, which in turn can affect the fetus,” says Monk. “Stress can also affect the mother’s immune system, leading to changes that affect neurological and behavioral development in the fetus. What’s clear from our study is that maternal mental health matters, not only for the mother but also for her future child.”

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Well Informed

Updates in the News

SENIOR NEWS

TURN OFF THAT PHONE; I WANT TO STAY YOUNG

Could Exposure to Blue Light Hasten Aging? With the abundant technology use nowadays, many individuals are being exposed to too much blue light - the light that emanates from a phone, computer and household fixtures. Although research has already proven that using these devices properly can slow down aging (News Updates, Issue 44), a new study published in Aging and Mechanisms of Disease suggests that prolonged exposure to blue wavelengths produced by blue light can affect longevity even if it doesn’t shine directly into the eyes.

The study, which was conducted by the Oregon State University, involved an interesting model, the common fruit fly, because of the cellular mechanisms it shares with humans. Jaga Giebultowicz, the study author, examined how these fruit flies responded to daily 12-hour exposures to blue LED light — similar to the prevalent blue light in devices like phones and tablets. Astonishingly, she found that lengthy exposure to the blue light accelerated their aging. Flies subjected to daily cycles of 12 hours in light and 12 hours in darkness had much shorter lives compared to flies kept in total darkness or those kept in filtered light. The flies exposed to blue light showed

26 Wellspring | November 2019

damage to their retinal cells and brain neurons. Additionally, these flies’ ability to climb the walls of their enclosures, a common behavior, was significantly diminished. “The fact that the light was accelerating aging in the flies was very surprising to us at first,” says Giebultowicz. “We started asking what it is in the light that is harmful to them, and we looked at the spectrum of light. It’s very clear cut that although light without blue slightly shortened their lifespan, just blue light alone shortened their lifespan very dramatically.” Natural light, the study notes, is crucial for the body, helping it process the 24-hour cycle of brain wave activity and hormone production. It’s also very important for feeding and sleeping processes. In the meantime, experts suggest several tips to reduce exposure to such light. Eyeglasses with amber lenses may filter out the blue light and protect the retina. Phones, laptops, and other devices can be set to block blue emissions. In the future, researchers hope to invent a device that will automatically control the amount of blue light. And best of all — you now have another reason to stop checking your emails every few minutes.

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Well Informed

Updates in the News

GENERAL NEWS

LOWER TEMPERATURE, HIGHER ENERGY

Five tips to overcome fatigue in the winter With the winter season at its onset, you may already be feeling more sluggish and lethargic, which may be due to the lack of sunlight your body is receiving at this time of year. If you find it harder to roll out of bed these days, here are five tips for helping you feel more energized and invigorated: 1. Let in some sunlight.

As the days become shorter, your sleep and waking cycles may become disrupted. The lack of sunlight means your brain produces more melatonin, the hormone that leaves you feeling sleepy. Open your blinds or shades to let more sunlight into your home and make sure your home environment is as light and airy as possible. Spend as much time as possible outdoors in natural daylight, even taking just a brief lunchtime walk if that’s all you have time for. 2. Get a good night’s sleep.

Getting enough undisturbed sleep at the right time is vital for fighting off winter tiredness. It’s tempting to go into hibernation mode when winter hits, but that sleepy feeling you get doesn’t mean you should snooze for longer. In fact, if you sleep too much, chances are you’ll feel even more sluggish during the day. We don’t actually require any more sleep in the winter than we do in the summer — aim for about eight hours of shuteye a night, and try to go to bed and get up at the same time every day. Additionally, make sure your bedroom helps you feel relaxed and sleepy; clear the clutter and have comfortable, warm bedding. 3. Get regular exercise.

Exercise may be the last thing you want to do when you’re feeling tired on dark winter

28 Wellspring | November 2019

evenings. But you might be surprised by how energetic you feel after getting involved in some kind of physical activity every day. Exercise in the late afternoon may help reduce early-evening fatigue and also improve sleep. Aim for the recommended goal of 150 minutes of exercise a week. One wise way to do so is establishing a regular gym or exercise class schedule, or setting a time to walk or run the treadmill. If you find it hard to get motivated to exercise in the colder, darker months, focus on the benefits — not only will you feel more energetic, it will also help stave off winter weight gain. 4. Learn to relax.

Are you feeling pressured to get everything done during the shorter daylight hours? This may be contributing to your tiredness — stress has been shown to increase fatigue. While there’s no quick-fire cure for stress, breathing exercises or mindfulness techniques may help you feel calmer and more relaxed. 5. Eat the right foods.

Being overweight or underweight can affect energy levels and leave an individual feeling sleepy. Once the summer ends, you may be tempted to ditch the salads and fill up on starchy foods such as pasta, potatoes, and bread. However, it’s no news that the body draws its energy from the fruits, vegetables, lean proteins, and healthy carbs in our comfort meals. Winter vegetables — such as carrots, parsnips, and turnips — can be roasted, mashed, or pureed into soup to provide a warming winter meal for the whole family. Classic stews and broths are great options if they’re made with lean meat and plenty of vegetables.

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Well Informed

Figures By Malka Sharman

ORGANIC IN NUMBERS Organic food sales amount to over

$97

billion a year

62% 15%

Dairy products make up

of organic sales

of Americans claim that organic food is too expensive

Organic products are available in over

20,000 34 43% 3V4 100 millionacres

natural food stores, and in an average of

are the largest group of organic buyers

Fruits and vegetables make up approximately

of organic food sales

Over

conventional grocery stores

years

Parents younger than

of land has been dedicated to organic food production

30 Wellspring | November 2019

Over

2 billion

dollars

is spent yearly for organic non-food household products

50%

of parents trust organic over nonorganic products

81% Only

2.7% of US dairy cows are certified as organic sources

70%

of American shoppers regularly purchase at least

Only

1.5%

of hens in the US are certified as organic sources

of ingredients must be organic for a product to be labeled “organic”

organic food item

Only

1.6%

of organic food sales occur directly at the source — at the farm or farmer’s market (Sources: USDA, OTA)

More than

Cheshvan 5780 | Wellspring 31

Well Informed

Health Ed By Laura Shammah, MS, RDN

A-Z on Acid Reflux Everything You Need to Know About Heartburn You know the feeling all too well. It’s late at night, long after you’ve had your last morsel of food, but you’re still feeling the aftereffects of your meal. That fiery sensation that grabs hold of your lower chest after you eat something can leave you feeling uncomfortable at best, in agony at worst. While many experience this occasionally, others are all too familiar with it, enduring it on a steady basis. What’s that intense feeling in your abdomen and that peculiar, bitter taste you have in your mouth? Test yourself below to see what you already know about acid reflux.

True or False: Acid reflux is GERD. Answer: False.

Acid reflux and gastroesophageal reflux disease (GERD) are closely related, but they are not one and the same. Distinguishing between GER and GERD can help an individual get proper treatment. Acid reflux, also known as gastroesophageal reflux (GER), is the backward flow of stomach acid into the tube that connects the throat to the stomach (esophagus). During an episode of acid reflux, an individual may feel a burning sensation in their chest (heartburn).

Sometimes, acid reflux progresses to GERD, a more severe form of reflux. The most common symptom of GERD is frequent heartburn — two or more times a week. Other signs and symptoms can include regurgitation of food or sour liquid, difficulty swallowing, coughing, wheezing, and chest pain — especially while lying down at night. 32 Wellspring | November 2019

Trigger Foods A number of foods and drinks commonly cause heartburn. Avoiding them may help alleviate symptoms.

Raw onions and garlic Tomato sauce and other tomato-based products

True or False: If you have occasional acid reflux, changes to your diet may help prevent and relieve it. Answer: True.

Changes to your diet and lifestyle may certainly help eliminate or relieve occasional acid reflux. Some common ones include losing excess weight (extra fat puts pressure on the stomach, forcing acids up into the esophagus), eating smaller meals, or avoiding food two to three hours before bedtime. Since acid reflux is a digestive issue, avoiding trigger foods will lessen or completely eliminate heartburn. While there are some common triggers, such as fried or fatty foods (see sidebar), others are more individual. In order to get acquainted with your individual triggers, pay attention to which foods cause your symptoms, so you can avoid them. A good idea is to keep track of and write down what youâ&#x20AC;&#x2122;ve eaten and when your heartburn symptoms occurred, and this way youâ&#x20AC;&#x2122;ll be able to pinpoint the trigger foods more easily.

Black pepper and other spicy foods High-fat (fried, greasy) foods This includes both unhealthy and healthy fat foods. First, fatty food may relax the LES, the muscle that acts as a barrier between the esophagus and the stomach. When this muscle relaxes, acid can escape from the stomach into the esophagus and cause heartburn. Second, high-fat foods stimulate the release of the hormone cholecystokinin (CCK). This hormone may also relax the lower esophageal sphincter, causing acid reflux. Furthermore, high-fat foods sit around in the stomach longer, causing it to produce more acid, which irritates the digestive system. Citrus fruits and products, such as lemons, oranges, and orange juice Researchers believe this is because citrus juice irritates the lining of the esophagus. Carbonated beverages (soda) These drinks temporarily increase the frequency of belching, which may promote acid reflux. Coffee and caffeinated drinks Chocolate While there is limited evidence that chocolate worsens reflux symptoms, youâ&#x20AC;&#x2122;re best off testing it for yourself and tracking the outcome. Peppermint Alcohol, particularly red wine

Cheshvan 5780 | Wellspring 33

Well Informed

Health Ed

Which foods can alleviate symptoms of acid reflux? A. Milk and yogurt B. Gum C. Ginger D. All of the above

Answer: D.

If you’re experiencing symptoms, go for a plain yogurt and add some honey for sweetness if desired. If you’d like to drink milk, use the low-fat or fat-free varieties, because fat content can worsen symptoms. Almond milk may also be effective, as it is alkaline and may neutralize acidity.

Chewing gum is considered helpful in alleviating acid reflux because it increases the formation of saliva and helps clear the esophagus of stomach acid. Ginger naturally soothes the stomach and can help reduce the production of stomach acid. Caffeine-free ginger tea, with a little honey added as a sweetener, is best for someone who suffers from reflux. Ginger ale is unlikely to help because it is carbonated and may contain caffeine. Most commercial ginger ale sodas also do not contain adequate ginger to be effective.

Time for a Doctor’s Visit

When is it time to see a doctor for your heartburn? Acid reflux, though uncomfortable, is very treatable.

If an individual has severe or frequent symptoms of acid reflux, they should visit their doctor to rule out other conditions. However, people with occasional or mild reflux can usually keep the condition in check with simple lifestyle changes, avoidance of triggers, home remedies, and OTC medications. The doctor may want to examine the food pipe to check for any more serious damage to the tissue. Severe symptoms of GERD may require the use of medication, or in rare cases, surgery.

It is especially important to seek medical attention if someone thinks they are experiencing acid reflux or any other symptoms of GER, but has other symptoms, such as chest pain, shortness of breath, jaw pain, or right arm pain. These signs may indicate a more serious health problem, such as the onset of a heart attack.

34 Wellspring | November 2019

Which of these activities may cause acid reflux? A. Vigorous exercise after eating B. Sleeping on the stomach C. Drinking too much water D. Eating large meals Answer: A & D. Certain activities or habits may be the culprits for causing reflux symptoms. While vigorous exercise within a couple of hours after eating may cause acid reflux, there’s no need to ditch an after-dinner stroll. Simple and moderate exercise is fine, but a more strenuous workout, especially if it involves bending over, can send acid pouring into the esophagus.

Eating large meals may also contribute to the discomfort since it leads to distention (stomach stretching), which puts pressure on the lower esophageal sphincter (LES), the ring of muscle that keeps stomach acids from moving in the wrong direction. That’s another reason to be cautious regarding overeating.

Anything Else to Try? If you’ve eliminated your trigger foods and are still feeling the uncomfortable symptoms of acid reflux, you may want to give these ideas a try: ◎

Lower your carb intake.

Acid reflux might be caused by poor carb digestion and bacterial overgrowth in the small intestine. Low-carb diets appear to be an effective treatment, but further studies are needed. ◎ Don’t

eat before bedtime.

Allow two hours for your system to digest your food before lying down. This allows time for the food to pass out of the stomach and into the small intestine, rather than having it back up into the esophagus. Lying down makes digestion difficult and makes heartburn more likely. ◎ Change

your drinking habits.

The way one drinks beverages may play a role in acid reflux. Here are some effective methods for reducing symptoms:

○ Drink throughout the day to stay hydrated, and avoid drinking large quantities in one sitting. ○ Do

◎ Check

not consume carbonated beverages before bedtime.

○ Stay

in an upright position after drinking.

your medications.

Some medications — including postmenopausal estrogen, tricyclic antidepressants, and anti-inflammatory painkillers — can relax the sphincter; and others — particularly bisphosphonates like alendronate (Fosamax), ibandronate (Boniva), or risedronate (Actonel), which are taken to increase bone density — can irritate the esophagus. Speak to your doctor about adjusting or changing your medication accordingly.

If these steps aren’t effective, or if you have severe pain or difficulty swallowing, see your doctor to rule out other causes of your discomfort. You may also need medication to control reflux even as you pursue lifestyle changes.

Living on Meds For many adults, the answer to frequent heartburn is over-the-counter antacids. While occasional use of these medications is not harmful, consistent use of a product that reduces stomach acid can be problematic. Stomach acid is necessary to digest protein and food, activate digestive enzymes in your small intestine, keep the bacteria from growing in the small intestine, and to help absorb important nutrients like calcium, magnesium, and vitamin B12. There’s evidence that taking these medications can prevent the body from properly digesting food, cause vitamin and mineral deficiencies, and lead to problems like IBS, depression, hip fractures, and more. Therefore, instead of using antacids to treat reflux, patients would be far better served in the long run if the root causes for the reflux are identified and handled accordingly.

Laura Shammah MS, RDN, has been operating a private practice in New York and New Jersey for over 20 years. Her clientele runs the gamut from people with eating disorders to those dealing with hypertension, high cholesterol, diabetes and cancer. She also helps clients who run in marathons or are looking to lose or gain weight in a healthy way. Her nutritional guidance is published in MaryAnne Cohen’s book Lasagna for Lunch: Declaring Peace With Emotional Eating. Laura can be reached at 718-376-0062 or Laurashammah@aol.com. Cheshvan 5780 | Wellspring 35

Well Informed

Dedicated to Health By Penina Jacobs

What motivated you to launch Knafayim? Following my many own painful experiences with loss, and having suffered many early and mid trimester losses as well as stillbirth, I recognized the aching need for an organization that would provide support for couples experiencing loss in our community. Each loss I suffered left me mired in pain. My husband and I felt like we were the only ones going through this experience. What shocked me most was that following each additional loss that I had experienced, when I had thought that I had it down pat, had figured out the grieving techniques that would help, knew what to expect, and knew just how to cope, I would suddenly discover a new piece

36 Wellspring | November 2019

in the puzzle that just changed the situation and made me start a new unknown journey from scratch. Once it occurred during a Yom Tov, another time it was right before a family simcha, and once it happened on the same day that one of my siblings gave birth to a healthy baby. Each time, I was once again caught by surprise, and I grappled for chizuk and support.

The pain was ours to wade through alone. I felt like there was no support; the pain wasnâ&#x20AC;&#x2122;t even recognized as valid. I realized that by launching Knafayim, I would be able to be there for others so they wouldnâ&#x20AC;&#x2122;t have to go through this alone.

10 Questions for: Malkie Klaristenfeld

Founder and director of Knafayim Director of volunteers at Project Chai Knafayim in a Nutshell: Knafayim was founded so that no couple would shoulder the burden of pregnancy loss (including early miscarriages, terminations, mid trimester loss, stillbirth and the loss of a live baby) alone. The organization guides parents in such situations, providing emotional and other support from the time that they learn their baby has died in utero, or will pass away shortly after birth, through the weeks and months of grief.

What is your current role at Knafayim? As its director, in addition to overseeing and handling many of the technical aspects of the organization, I counsel couples, give referrals, provide emotional support, and assist my team with whatever is needed at any particular moment.

What is one great challenge you face in running this organization? Our greatest hurdle is reaching the families before they actually deliver. One of our services is that we offer immense support to the families before the delivery. We arm them with the knowledge of how to face the situation, prepare the parents, and coach them on how to notify their children. We give them a vision of what to expect and how to live through it. I see this as our greatest challenge, especially since having support is so vital before, during, and after the loss. Cheshvan 5780 | Wellspring 37

Well Informed

Dedicated to Health

Can you share a story that highlights the work you do? In preparation of this article, I set aside time on a Thursday morning to work through my thoughts. As soon as I began working, I received an urgent phone call: a baby with no heartbeat. With Rosh Hashanah coming up the following Sunday, we had to work fast. Thankfully, we were able to schedule the procedure for Friday, so that the mother wouldn’t be carrying her lifeless baby all Shabbos and Yom Tov. We are always on the ground, running at a moment’s notice. Being that responding immediately is usually of dire importance, we try to be available at all hours.

I would also like to share a story with a happy ending, as we have that too, baruch Hashem. I was introduced to Chany after she found my card in the hospital waiting room. She had called me to request the services of the chevra kadisha as she was soon to undergo a procedure to terminate her unborn child.

When I started taking down Chany’s information, I soon realized that I knew her family well. I asked if they had already consulted with the Rav of their shul, to which she replied that they hadn’t.

Her obstetrician had consulted with her own rabbinical adviser, and he advised that termination was paramount. A day prior, at the 20-week sonogram, her doctor had discovered that the child had anencephaly, which meant that the fetus was developing without a brain. The child would not be compatible with life and such pregnancies are generally terminated as they are not viable with life. I urged Chany to discuss this matter with the Rav of their shul. At first, she was reluctant to do so, but I couldn’t see another life lost. I pleaded and cajoled and succeeded in getting her to call their Rav, who advised her to seek another medical opinion on the matter. This time around, the diagnosis was completely different: hydranencephaly. The baby’s brain was bathed in water. While the condition could be fatal, there was a chance of survival. Thus, termination of the pregnancy was ruled out. As the pregnancy progressed, the prognosis for the survival of the baby got better and better.

Months later, shortly before Shavuos, Chany called to tell me that she had given birth to her baby girl. Soon after birth, her newborn daughter underwent a procedure to place a shunt in her brain to drain the fluid therein. A few days later, they were discharged from the hospital with a healthy baby. At the Knafayim office, our steps were lighter that day. We smiled more, turned the music up, and davened that we witness this outcome more often.

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Can you share a positive story that you’ve recently experienced? Yudit reached out to us after having experienced loss of a pregnancy. Devastatingly, it was her third miscarriage. She had gotten married at 41, and her doctors were losing hope that she would ever have a child. When Yudit found out she was pregnant again earlier this year, her doctors had low hopes for the baby’s survival. They advised her to terminate the pregnancy as there were many factors indicating that the baby was not healthy and would be a severely ill child. While her Rabbanim gave her the heter to do so, Yudit refused to accept that. When she reached out to us, we advised her to seek the counsel of the Tosher Dayan of Boro Park, who is extremely well versed in these matters. After discussing the matter at length and carefully studying the reports, he supported Yudit’s stance and advised her to wait and let matters take their course.

Upon hearing this development, the top doctors on her case entered Yudit’s hospital room, furious. If she didn’t terminate, they warned, she and her baby could be at risk. She remained steadfast, knowing that daas Torah was on her side. At 20 weeks, Yudit developed a hematoma, a collection of blood outside a blood vessel. It was yet another roadblock in her difficult journey to motherhood. But when she finally gave birth to a healthy baby boy, all those tribulations didn’t matter anymore. She and her little fighter had battled through it all and won. We thank Hashem every day for stories like this one. It gives us the motivation to proceed with our work.

What do you wish people would know about pregnancy loss? I wish I could teach people the importance of empathy when supporting a person in grief. Empathy means just being with them — not suggesting how to get rid of the pain, not telling them that they need to move forward. Simply being at their side and recognizing their grief with no judgment. Challenges like hysterectomy (another one of the circumstances we help women deal with) and pregnancy loss bring up true grief, and this is something many people don’t realize. A woman in this situation is in a world of pain. Don’t try to fix it or her.

When a Yid is in pain, Hashem says, “Imo anochi batzarah, I am with him in his pain” (Tehillim 91:15). He doesn’t say, “You have other children,” “You must pull yourself together,” or “Why is it taking you so long to get over it?” When someone is in pain, you can’t pull them out. All you can do is emulate the Ribbono Shel Olam and tell the individual, “I’m with you.”

What was one interesting request you’ve received from a woman you’ve helped? Every Erev Shabbos, I send a text message to a group of subscribers with an inspirational quote related to that week’s parshah. A mother from Venezuela who lost a child to SIDS is part of a closeknit community, and the kehillah had taken her loss particularly hard. She called to tell me that she was surviving by reading my messages, and she wanted to know if she could translate them into Spanish for the members of her community. I consented immediately, realizing then just how far-reaching my support could be.

What’s the best part of your work? The toughest? Essentially, there is no best in this type of work other than you know that you make a difference. Supporting families in pain takes a lot of courage and not too many people are willing to brave this. They cross the street and don’t want to face their close friends as they grieve. It is almost as if their loss didn’t happen. What I find most challenging is that in order to help a couple move forward and integrate back into the “new normal,” we are faced with the toughest aspect, which is actually getting there because that can be very painful. A while back, I dealt with a couple who was processing the pain of child loss. When they cried, I was there for them. I encouraged them to continue crying and to face the pain. That hurts. Ignoring pain, in the short term, may have seemed so much easier as the anguish was very concentrated and intense. Yet, at the end of the day they felt stronger and were able to begin moving forward one tiny step at a time.

This same couple called me just moments ago to tell me that they had given birth to a healthy child. They had faced mortality, perhaps the toughest roadblock a parent can encounter, and at the end of their arduous journey, they were granted the gift of life.

How do you manage the stress that comes along with your taxing work? This is my challenge. I daven daily that Hashem grant me the strength I need to support myself so that I can be a source of support for others. I draw strength from the brachos Hashem has given me: my children and my family. I don’t go on vacation or do anything lavish. Instead, I unwind by playing music and singing with my family. On Chol Hamoed Succos, we brought the keyboard into the succah and danced and sang to the music, making our own little Simchas Beis Hashoeivah. I also enjoy writing. And, finally, I am surrounded by the wonderful Knafayim team of volunteers who have become my close friends. We make an effort to process and support each other at all times. Knowing how to enjoy a good laugh in the right time has also helped me through.

What was the best compliment you’ve ever received? One woman whom we had the privilege of helping along on her journey of loss, spending many hours together with her, came up to visit me on Yom Tov. She gestured at the baby in her stroller and then at herself. “Look at my face,” she said. “See the sunshine? This is because of you.” Malky Klaristenfeld can be contacted via Wellspring.

As soon as I began working, I received an urgent phone calla baby with no heartbeat.

Living Well

In Good Shape By By Esther Fried, PFC

IT ALL ADDS UP

Are Exercise Shortcuts Effective? “This time it will be different,” may be something we find ourselves saying all too often in regards to sticking to an exercise routine. At the start of every new season, especially the long winter stretch, we say to ourselves — or our gym partners — “You’ll see. I’ll show you for once and for all that I can do this.” But what makes us think it will be different? Often, although we think we’re committed to a fitness plan,

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we inadvertently set ourselves up for failure by expecting too much of ourselves. How feasible is it for someone who leads a pressured lifestyle to suddenly find one hour a day four times a week to sweat it out at the gym? But then, if we can’t find manage such a considerable time investment, we’re wonder if less time would do the trick as well. Is there a way to cut corners from an exercise program while still reaping its many benefits? Here’s the good news: there is.

The Truth about Gym Time If you keep neglecting your gym shoes because you think that exercising will only be worthwhile if you give it a full hour of your time, then just pull them out from the back of your closet. According to the Department of Health and Human Services, a healthy adult should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week, or a combination of moderate and vigorous activity. If an individual is committed to making it happen, unless they’re leading a very sedentary lifestyle — think bed rest — that’s not very difficult to attain. For example, if you split the recommended amount into 3 sessions of activity, that calls for no more than 25-minute bursts of vigorous activity at a time. While an hour of a gym class may help you work up a more extended sweat and lead to more calories burned, you’ll still be reaping the benefits of exercise. Pay attention to the times that you’re doing even small amounts of physical activity. If you lead an otherwise relatively active lifestyle, such as if you’re the mother of young children or you walk to work every day, you need even less official “exercise time” to meet this quota. Being active for short periods of time throughout the day, such as when running up a few flights of stairs or doing a quick jog around the house, can add up to provide health benefits.

Don’t Forget those Muscles The Department of Health and Human Services also recommends doing strength training exercises for all major muscle groups at least twice a week. This, too, can be fit into a busy lifestyle. Use weights or a resistance level that’s heavy enough to tire your muscles after about 12 or 15 repetitions, and repeat the same exercises such as bicep curls, squats, and sit ups, twice a week at your convenience, .

Reduce Sitting Time Whether or not you end up engaging in physical activity on a steady basis, know that reducing sitting time is always a good start. The more hours you sit each day, the higher your risk of metabolic problems is. All too often, individuals give up on maintaining a balanced exercise routine due to the misconception that they don’t have time or patience to do “enough.” With the clarity regarding the diameters of “enough,” and doing whatever we can when we can, we give ourselves the gift of physical activity that not only generates weight loss and a positive mood, but also supports heart and brain health. And remember that even if you can’t meet the guidelines above, any activity is better than none at all.

Cheshvan 5780 | Wellspring 41

Living Well

Ask the Nutritionist By Shani Taub, CDC

He or She?

My Husband is Losing Weight Quickly; I’m Not

Question: After hearing about the many advantages of embarking on a weight loss journey as a couple, my husband and I decided to go for it together. Both of us have a considerable amount of weight to shed to reach a healthy bracket, and we hoped that doing this important work as a team would yield positive results. In the very beginning, it was great. We ate the same foods at the same times, and planning was that much more fun and doable. Now I’m finding myself sorely disappointed with the outcome. Despite the fact that I hardly cheated, followed my plan to the T, and religiously consumed my greens, I lost much less weight than he did — and he was not that diligent at all. While I’m happy for my husband, I’m frustrated regarding my own progress. His pounds seem to slip off, while they stick stubbornly to me. Is there an inherent difference between the way a man loses weight versus the way a woman loses weight? Does gender play a role in weight loss?

Shani’s response: I’m happy you brought up this topic. The question you raised is one of the first points I address when a couple comes to me for nutritional counseling. Committing to a weight loss plan as a couple has many advantages, primarily that it ends up being teamwork. It’s true that teamwork makes the process smoother and easier, but I always preface my guidance by making it very clear to the couple that in most cases, women do lose weight at a slower pace than men do. This is not to say that the man ends up losing more weight than the woman, but rather that males generally lose weight faster than females do. From a physiological perspective, due to their body composition, males have more muscle mass, especially in the upper body; and on average, females have between 6 to 11 percent more body fat. Since muscle mass burns more calories than fat, a male’s metabolism works 5 to 10 percent faster than a female’s, and that makes it harder for a woman to lose weight. Additionally, the estrogen in the female body

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tends to cause it to hold onto fat. Because of these differences, a man could and should eat more, since his body burns more calories. A proper diet needs to accommodate these differences. In general, I assign more food to a male. Also, men tend to lose weight in more visible places, so weight loss is often more immediately noticeable on a man than on a woman, as women’s fat stores are typically more evenly distributed, which is partly why they tend to lose weight at a slower pace than men. The British Journal of Nutrition suggests another hypothesis as to why women may lose less weight than men, although it’s not applicable to you, since in your case you stuck religiously to your food plan. Generally women are more wired for emotional eating, in contrast to men who usually have other ways of dealing with their emotions, and don’t turn to food like women do. A few extra treats here and there, used just to soothe frayed nerves, adds up faster than you would imagine. So yes, for the reasons described above, your husband may be losing weight at a faster pace than you are. It’s not only about following the

plan, but also about the gender difference, as well as other factors that make weight loss a very individual process (see sidebar). However, there’s one more caveat to this response. Most studies show that although men do lose weight faster than women, the race evens out

very soon. Eventually, male weight loss plateaus while females continue to lose gradually. If you keep up your good work, continuing to consume healthy foods and keeping active, you will catch up one day soon. No need to fret, ladies. Just be patient.

What’s my friend’s secret?

Why some people lose weight faster than others Although weight loss is no race at all, it can get frustrating to see others lose weight when you only see a slightly different number each week — or even no reduction at all. For some reason, people expect every human body to function the same way. In truth, it works like everything else in life. Remember when you were sweating and spending hours reviewing the test material while your friend zoomed through the entire book just once and you both ended with the same score? The same concept applies to weight loss. Some of us have to work much harder to shed those pounds while for others, the process is much faster and easier. Here are some variables that may determine the speed of weight loss, providing that the individual actually sticks to a healthy weight loss plan: Burning more calories Some people naturally burn more calories than others. This may be due to more physical activity, which obviously expends more calories, or even anxiety, which causes the body to work on overdrive. Having more to lose A heavyweight person usually loses more weight than a thinner person at the start of their diet. Using simple math, this is because

the heavier person cuts down more of their daily caloric intake. If an individual’s present caloric intake is around 3,000 calories, he can slash it to 2,000; but if it’s only 2,200, the gap when leading a healthy lifestyle won’t be as noticeable. Genetics There’s nothing to do about it and it’s not something you can change, but yes, genes do play a big role in weight loss. Among their many other tasks, genes are responsible for accumulating and distributing fat. But that’s no reason to quit if you have a family history of weight gain; it’s just a matter of working harder. Metabolism Those who have a fast, healthy metabolism usually have an easier time with weight loss and/or maintaining weight. Although there are ways to speed up the metabolism through diet, exercise, and supplements, it is certainly a lot easier for those whose natural metabolism isn’t working against them. At the end of the day, dropping pounds is hard work for both women and men. And, really, it all boils down to this: Anyone can lose weight — regardless of gender, body composition, or genes. All it takes is commitment and siyatta dishmaya.

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. Cheshvan 5780 | Wellspring 43

BAILY W.

Living Well

Health Profile By Rachel Esses

Age: 64

Gender: Female

Weight: 198 pounds

Marital Status: Married

Location: Boro Park

Height: 5’5”

Occupation: Housewife

Favorite health food: Peanut butter. Although almond butter is more nutritionally dense, peanut butter is high in protein and potassium. It lowers the risk of stroke, high blood pressure, and heart disease. However, only natural peanut butter allows for these benefits, since it’s not being accompanied by a sugar load. Favorite junk food: Ice cream. I love to sit down at night and have my chocolate ice cream bar. Make sure the bar you’re enjoying doesn’t have sugar and isn’t too high in calories. A great healthier ice cream option is the Confetti lite chocolate and vanilla ice cream. Favorite exercise: I hurt my knee so I haven’t been able to exercise as much as I used to. When my knee recovers, I want to start using the elliptical again. Even if you can’t currently use the elliptical, you can and should still be physically active, such as taking a daily walk at a pace that works for you. Favorite nutritious dish: Chicken and cauliflower rice. That’s a great nutritious dish! Chicken is rich in protein, boosts metabolism, promotes eye health, and is good for the heart. Cauliflower rice is a wise option if you prefer to skip having a starch, although it is a good idea for most people to include a healthy carb like sweet potatoes or brown rice at every meal. This way, you’ll feel satisfied for a longer period of time. My usual bedtime: 10:30 p.m. My usual wake-up time: 7:00 a.m. Wow. Most people don’t get that much sleep. One reason getting enough sleep helps maintain a healthy weight is because we’re more likely to make poor choices when we’re tired. It also reduces stress, improves mood and lowers the risk of heart disease. My biggest meal on a usual day: I usually don’t have a huge appetite for big meals. I would say that lunch is my biggest meal of the day. I usually eat a tuna wrap. My usual dinner menu: Turkey with mashed potatoes. Turkey is actually loaded with potassium and zinc, and it helps increase HDL cholesterol levels as well as reducing LDL levels. Despite their bad rap, potatoes are also full of nutrients. Do be careful with portion control, though, because they’re high in carbohydrates. Greatest weight loss challenge: I love junk food, especially chocolate and anything with dough. My son works in a bakery and he always brings me fresh, warm rugelach that simply call my name. It’s perfectly normal for you to want them when you’re being tempted like that. When you fill up on food like this, however, it makes sense that you don’t have an appetite for nourishing meals. For starters, can you politely ask your son to stop bringing goodies? Also, there are alternatives that allow you to enjoy treats without overloading on sugar and processed ingredients, such as the TAP chocolate or cinnamon rugelach. Also, once you start having less sugar, the cravings will also decrease. My goal: To be in the healthy BMI range, which would mean losing about 50 pounds. I wonder how long that would take, especially since my metabolism has slowed down over the past few decades. It’s certainly doable, regardless of age. Though the process may take longer, if you follow a plan that you enjoy, you will get there if you’re committed. How I would treat myself if I get to my goal: I would go to Eretz Yisrael with my husband.

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Living Well

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46 Wellspring | November 2019

g n i o G

c i n a g r O

? e s u R r o y t Reali

The organic label has been gaining prominence and presence on supermarket and health food store shelves everywhere. In their quest for leading a healthier lifestyle, more and more consumers are seeking out organic products, often regardless of their price or ingredient list. But does the organic label live up to the hype?

By Miriam Koenig

Cheshvan 5780 | Wellspring 47

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Cover Feature

ccording to the United States Department of Agriculture, retail sales of organic foods have more than doubled from 1994 to 2014.

The Organic Trade Association claims that an average of about 82% of American households prefer organic foods over non-organic foods. A survey done by Earthbound Farm, which offers organic and non-GMO gourmet pre-washed salads, fresh fruit and vegetables and frozen organic fruits and veggies since 1984, found that parents of young children were more likely (52% versus 41%) to buy organic, and that’s dramatically more so for parents with children ages zero to five. Noting the remarkable price difference of the 10 to 50 percent more (on average) that organic foods cost, it seems Americans care deeply about their and their children’s health. That is, assuming that organic food is that much better for humans. Skeptics and scientists, though, have recently raised the fundamental question: is organic food really better for us?

Defining the Terms “We want natural food that’s better for us and for the environment,” says Samuel Fromartz, author of Organic, Inc. What exactly does organic mean? A food item that carries the USDA (United States Department of Agriculture) organic label is grown, or in the case of poultry, raised, with 95 percent organic materials and methods. Organic produce and livestock are grown or raised using mostly non-synthetic fertilizers, feed, and pesticides; no growth hormones or antibiotics; and are not genetically engineered. GMOs, or genetically modified organisms, are seeds and materials genetically engineered to control the bug contamination, color, flavor, longevity, growth patterns, infection control, and similar features in produce and livestock. It’s clear that non-organic food is less natural. But is it any less nutritious, healthful, or safe? Synthetic pesticides don’t detract from the nutritional value of food, claims a widely publicized study of Stanford University led by Dena Bravata and Crystal Smith-Spangler in 2012. The team conducted a meta-analysis of 240 different experiments on the 48 Wellspring | November 2019

differences of organic and conventional produce and concluded that “organic is not necessarily healthier or more nutritious.” With the exception of phosphorous, a vitamin Smith-Spangler says few people are deficient in, and slightly higher levels of omega-3 fatty acids in organic milk, Bravata concluded that “There isn’t much difference between organic and conventional foods, if you’re an adult and making a decision based solely on your health.” The study did, however, reveal significantly higher levels of pesticide residue on conventional produce than on their organic counterparts. A similar study published Environmental Research detected 30% more pesticide residue in the urine samples of organic eaters than those of non-organic eaters. Although critics claim the study only tested for synthetic, not natural, pesticides, the research got wide enough acclaim for organic supporters to rejoice. So for those consumers concerned about synthetic pesticides and GMOs, there might be reason to pay the price for organic. “Our goal was to shed light on what the evidence is,” says Smith-Spangler. “This is information that people can use to make their own decisions based on their level of concern about pesticides, their budget, and other considerations.” In other words, nutritionally speaking, it may not be worth it, but concern about gene modification, dangerous chemicals, and environmental impact there may still be a legitimate reason for consumers to keep heading to the organic section. Chanie Wercberger, mother of five children and a recent addition to the organic-shopping community, puts it simply. “This is not about more or less nutrients, though I am inclined to believe nature provides its share of benefits that no human can ever recreate. I buy organic because I want to feed my kids farm-grown produce, not factory-produced ones, which is what genetically engineered fruits and vegetables essentially turn into.” Malka Kornreich, a certified health and wellness coach in Israel, is a staunch organic shopper. “There is no doubt that organic is so much better for you,” she says. “Fermenting garlic has become incredibly popular because the product is an intense, natural antibiotic. Studies show that fermenting organically-grown garlic

GMO: Get the Myths Out Whether or not you sympathize with the organic cause, you have surely heard some passionate voices in either direction. While there’s plenty left to discuss even once the facts are all clearly defined, much of the concern raised is a result of the many myths that abound on the topic. harnesses tremendous power, while fermenting conventionally-grown garlic provides very little nutritional value. The nutritional potential in organic foods is observable.”

Cause for Concern In a recent article in University Health News, reporters called the previously detailed Stanford Study report a “half-truth.” They claim that the Stanford researchers omitted the implications of the second half of their research, unwittingly proving the worthiness of organic. Sonya Lunder, senior analyst at the Environmental Working Group (see sidebar) explains, “The Stanford study confirms the message that EWG and scores of public health experts have been sending for years, that consumers who eat organic fruits and vegetables can significantly reduce pesticide concentrations in their bodies.” The bottom line, claims the UHN report, is that nutrition is not humanity’s sole health concern. “Is organic food healthier? Based strictly on scientific evidence, the truthful answer is ‘maybe.’ [But] people buy organic foods not because of what they do contain, but because of the ingredients they don’t contain — pesticides, herbicides, antibiotics, and growth promoters.” Are those “pesticides, herbicides, antibiotics, growth promoters and bacteria” unsafe? Organic shoppers find the question redundant. “The way it was created is the way it was meant to be eaten,” says Yehudis, a supporter of all things organic and natural. “There’s plenty of evidence to support it but I find it rather obvious.” “It’s just more logical,” claims Chaya Gertner, a staunch organic shopper for many decades. “Earth’s rich bounty and incredible energies get all but wiped away with all the chemicals and pesticides.” Intuition and general respect for nature’s abilities — before humans tamper with it — seem to be a major driving force for families

What is true about organic and what is not? Here are the most common myths about organic food, as well as the true definition of the term.

The Myths: #1 Organic food is healthier. This depends on whose research is trusted, but the claim that organic food contains more nutrients remains highly controversial and largely unprovable. Safer might be a better choice of word if pesticides and GMOs are considered necessarily dangerous. #2 Organic food contains no pesticides. It does. It has mostly natural pesticides, and much more rigidly controlled use, but it isn’t the same produce our ancestors ate straight off the tree. #3 GMO-free is the same as organic. The “Non-GMO Project Verified” label has become a popular and sought-after tag in supermarkets in the US, and is often confused with the USDA organic label. Non-GMO is not the same as organic; it’s one of the benefits organic products boast.

#4 Organic is natural, and natural is organic. Organic is more natural than non-organic food, but organic is not fully natural, and neither is every box labeled “all-natural” organic. The USDA allows plenty of processing and modern cultivation methods to be used on organic food, and conversely, “natural” is an FDA-unregulated term and is virtually meaningless. #5 Organic food is clean. All food, whether organic or not, is susceptible to germs. A University of Minnesota study, published in Journal of Food Protection in 2004, found that the percentage of E. coli prevalence in certified organic produce was similar to that in conventional samples.

The Truth: The USDA National Organic Program (NOP) defines organic as follows:

Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled “organic,” a government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.

Living Well

Cover Feature

to go organic. “Eating organic minimizes the tremendous load of toxins our bodies are under,” says Malka. “Putting natural, pure produce into our bodies is the trusted, responsible method used for hundreds of years, to keep ourselves healthy and well.”

cites a series of additional studies and concludes that, “Though each new product will require careful analysis and assessment of safety, it appears that GMOs as a class are no more likely to be harmful than traditionally bred and grown food sources.”

To be fair, organic produce carries its share of pesticide residue. Natural pesticides are permitted according to the USDA’s regulations, as well as a limited list of approved synthetic ones. And a product can claim to be organic, albeit without the official USDA organic label, if 70 percent organic material was used.

Dina Adler, a self-proclaimed hot-chocolate-with-plenty-ofsugar-mom, feels that suspecting all man-made food of danger is a selective trend. “I trust the farmers that grow my food as much as the machines that do a fine job harvesting it and the trucks that bring it conveniently to my local grocery. The very fact that humans tampered with my food is not enough to make me pay double the price for food that was just slightly less tampered with.”

Christie Wilcox, in Scientific American, notes that the USDA does not regulate the quantities of approved pesticides used in organic farming. “According to the National Center for Food and Agricultural Policy, the top two organic fungicides, copper and sulfur, were used at a rate of 4 and 34 pounds per acre in 1971. In contrast, the synthetic fungicides only required a rate of 1.6 pounds per acre, less than half the amount of the organic alternatives.”

GMOs on Trial Fruits and vegetables in the supermarket shelves today are more luscious-looking and brightly-colored than produce typically was before 1973 — the start of genetic engineering’s revolution, which developed an industry of GMOs. Genetic engineering has created plants that are easier to grow, with a far larger yield per acre, and plants have been modified to resist herbicides. GMOs are currently being designed to increase the nutritional value in specific kinds of produce, and nuts are being engineered to lack the protein which causes an allergic reaction in most people. When GMOs were first introduced to the general American market, alarmed consumers sought to ascertain the absolute safety of the method. Scientists have spent over two decades testing and analyzing the potential risks of genetically engineered produce and poultry. Gradually, government safety organizations have been allowing more forms of genetic engineering and synthetic control to be applied to our produce and livestock. While the thought of consuming a genetically engineered organism sounds frightening, any pesticide or genetic modification must be approved by the EPA, the Environmental Protection Agency. Government agencies assert that the general use of GMOs in our food is safe. Tamar Haspel, in her Washington Post article “Genetically Modified Foods: What Is and Isn’t True,” reports that major health organizations like the American Medical Association and the World Health Organization have concluded from the research of independent groups worldwide that genetically modified foods are safe for consumers. Megan L. Norris, PhD of Harvard University, reports, “A group of scientists at the National Institute of Toxicological Research in Seoul, Korea fed rats diets containing either GMO potato or nonGMO potato. The studies demonstrated no differences in the vitality or health of the animals, even at the microscopic level.” Norris 50 Wellspring | November 2019

Some even claim that natural pesticides are not safer or more effective than those artificially created. Christie Wilcox, in the article mentioned earlier, brings the example of rotenone. “Rotenone was widely used in the US as an organic pesticide for decades,” she writes. “Because it is natural in origin, occurring in the roots and stems of a small number of subtropical plants, it was considered ‘safe’ as well as ‘organic.’ However, research has shown that rotenone is highly dangerous because it kills by attacking mitochondria, the energy powerhouses of all living cells.” According to James E. Brody, in an article published in The New York Times, about 90 percent of scientists believe GMOs are safe, a view he claims is endorsed by the American Medical Association, the National Academy of Sciences, the American Association for the Advancement of Science, and the World Health Organization. However, only about a third of American consumers share that belief. Indeed, organic supporters are scared off by the idea of unnatural food, and they care little about what researchers claim they now know about unnatural materials. “GMOs are essentially foods injected with sickness,” says Faigy Shapira, an-every-so-often organic shopper who wishes finances would allow her to make it more regular. “Just visualize what’s being done to your fruits and vegetables,” Malka encourages. “They’re sprayed up with the worst toxins and are genetically engineered so that they barely resemble the product nature produced. ‘An apple a day keeps the doctor away’ can certainly not be said about those apples.” In light of the unresolved debate over the safety of GMOs, 64 countries around the world require labeling for food that has been genetically engineered. Labeling is not mandatory in the US, but a new law passed in 2018 will require labeling of some genetically modified products starting from 2022.

No Absolutes The question of pesticides and GMO safety is not one with a clear, and possibly knowable answer. “It is not possible to prove a food is safe, only to say that no hazard has been shown to exist,” writes Brody. “In the decades since the first genetically modified

Why So Expensive? Many people see the prices of organic as just a marketing hype to turn the organic label into the equivalent of a designer tag. The fact is, there are many reasons why your organic shopping list will be significantly more expensive than conventional products. What makes organic food so much more costly?

1. Time is Money. Ruling out many of the super-convenient, quickly-effective synthetic pesticides means organic farmers have to resort to less efficient alternatives and often manual work, such as weeding. For example, organically-raised livestock cannot be injected with growth hormones the way conventional cattle are. This means feeding them actual greens — organic, no less — for a few more months, and adds significantly to cost. 2. Natural Materials. The same way a garment made of wool will be much more expensive than one made of polyester, natural ingredients and pesticides cost more than synthetically-produced ones. Whatever seed, fertilizer, pesticides, and feed organic farmers are permitted to use, they are substantially more expensive than what’s used for conventional food.

They proclaim ‘I buy only organic’

3. Organic Certification. First-time certification is in the $1,000 range, and additional certification costs are constant. Education is a big one; since the research on organic is ever-evolving, and subsequently the policy and requirements, keeping up with latest is often costly on a farmer’s money and time. That added expense is reflected on the organic price tags.

with the

the farmer personally tends to every sapling. Smaller farms create less yield for more acres, and the prohibition against GMOs keeps organic farmers from taking advantage of the genetic engineering that allows for more crops in less space.

assume when

4. Less Yield. The ideal organic farm is a small, family-owned local farm where

5. Less Government Subsidies. Small-scale organic production does not qualify for the federal subsidies reserved for large thriving businesses the government wants to see booming. The bulk of farm subsidies go to large-scale commercial farms, allowing them to produce, and thus sell, their produce at a much lower price.

foods reached the market, no adverse health effects among consumers have been found. This is not to say there are none, but as hard as opponents of the technology have looked, none have yet been definitely identified.” Brody’s statement aptly sums up the organic debate. No stark evidence of safety does not necessarily mean unsafe, and vice versa. Genetic engineering and standard pesticide use have been approved by the relevant government agencies, such as the EPA and the FDA, simply because there has been no compelling reason to prohibit them. Shopping organic, then, it would seem, is in the best case, a good cautious choice — except that since there’s up to 50 percent higher prices in the organic aisle, it’s a precaution many people feel is simply not worth the buck. “You put yourself into danger all day, every day, with almost everything you do,” says Dina. “The streets you cross, the flame you leave on. I trust the government’s approval that nothing dangerous or unsafe has been discovered about the products I use and the foods I feed my family, and I don’t feel irresponsible for doing that.”

same flush of pride they announcing their child has made the honor roll.

Organic supporters, on the other hand, say there is lots of space between an absolute statement of health and the fact that adverse health effects have not been identified. “We don’t know that which we don’t know,” says Faigy. “What I do know is that new studies and new research are being conducted every day, and different pesticides are constantly being retested for safety in light of new discoveries. The reality of no synthetic pesticides and no GMOs in organic food make it seem like a much safer and more responsible choice to me.”

Personal Plans Going organic can be costly in terms of your time and money, as well as inconvenient. Many people would like to go organic as a healthier choice, but find they cannot completely turn their lives around. The way registered dietitian and popular Wellspring contributor Laura Shammah sees it, “Typically, foods that are organic contain fewer pesticides, fewer multi-drug resistant bacteria and no genetically modified organisms. Thus, my advice is to buy organic Cheshvan 5780 | Wellspring 51

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While the thought of consuming a genetically engineered organism sounds frightening, any pesticide or genetic modification must be approved by the EPA. milk and eggs. If kosher organic chicken and meat is available, invest in that too. Aim to buy organic produce from the [foods considered to be part of the] Dirty Dozen (see sidebar). But, don’t sweat it if you are unable to always buy all these items. In terms of nutrition, organic foods typically contain the same amount of nutrients, vitamins, and minerals as non-organic foods. Keep in mind that vegetables and fruits are always the best choice, whether they’re organic or not.” Malka says organic shopping is not all or nothing. “Locally, the premiums on organic eggs are a lot less than those on organic apples, so people can make choices that at least somewhat improve their health. And non-organic eggs are so loaded with hormones that I’d never go near a conventionally-raised egg.” Chanie, too, says the first organic product she started with was eggs, at the recommendation of a natural practitioner. “It was just one detail of a multi-pronged food plan, but my skin condition improved within a week.” She does not shop exclusively organic, nor does she plan to do so. Most organic shoppers pick those products that are easiest, cheapest, or most important to them. Sara Zelcer, a grandmother many times over, is famous for the chocolate chip cookies and coffee cakes she makes using organic sugar. While she’s aware that fruits and vegetables are a healthier snack choice, it makes her feel better knowing that at least the sugar her goodies contain is coming from a pure source. “Processed sugar is toxic, and most substitutes are both unnatural and unhealthy. If the kids will have another slice, which I know they will, it’s a convenient and easy way to assuage my guilt.” In other words, just because a food is labeled organic doesn’t make it healthful. “Not all organic foods, such as snacks labeled organic, are healthy,” says Laura. “Some contain high amounts of added sugar and sodium.” Organic vanilla ice cream or lollipops, for example, despite looking appealing and feeding into our “I’m eating healthy” good feeling, don’t provide much nutritional value. Are they better than their non-organic counterparts? Perhaps, but healthy they are not. 52 Wellspring | November 2019

Marketing and Morals Flip through any contemporary magazine or periodical and you’ll notice the trend: bold, flashing colors and contrasts, irresistible slogans, emotionally appealing photos. The science of marketing has long been defined and specified by the philosophers of yesterday and today.

A particularly intriguing classification of marketing techniques is identified by none less than Aristotle, in what is named The Rhetorical Triangle. He presents three ways an advertisement — whether written or verbal, pitching ideas or products — can appeal to a consumer. These include: logos, a logical and sensible appeal; pathos, a beseeching appeal designed to capture the reader’s emotions; and ethos, an appeal to the ethical and moral character of the audience.

Perhaps no audience can better identify with the “ethos trap” than we Jewish mothers, ever on the stereotypical guilt trip. Being a good parent is high on our priorities list, and, for some, it can take no more than an advertiser’s assertion that good mothers give, buy, or do this or that to send us into a frenzy. Good mothers, we all know, feed their children wholesome, nutritious food. And according to many mothers nowadays, that has come to include organic foods.

“To many of my friends, buying organic is more than a supermarket choice,” writes Stephanie Watson, executive editor at Harvard’s Women’s Health Watch. “It’s a badge of good parenting. They proclaim ‘I buy only organic’ with the same flush of pride they assume when announcing their child has made the honor roll.” And as the marketing and availability of organically grown foods becomes ever more sophisticated, sales in the organic aisles of health food stores and supermarkets have skyrocketed.

A Matter of Taste Virtually anyone who shops organic will claim that organic food tastes better. “There is no comparison, for example, between organic and non-organic milk,” says Malka. Interviewees described the organic foods as more wholesome, flavorful, and satiating.

Chaya Gertner agrees that she can literally taste the difference. “It’s a lot more luscious and a lot more delicious.” In the same vein, Organic.org reports that “Taste is definitely an individual matter, but hundreds of gourmet chefs across the nation are choosing

EWG’s Shopping List organic food to prepare because they believe it has superior taste and quality.” There might even be an explanation. According to environmental researcher Seth Wynes, “Natural fertilizers like compost and manures… could influence the concentration of sugars and other compounds in organic… fruit, thereby changing flavor.” In the same vein, a 2014 study published in British Journal of Nutrition stated that the higher antioxidant levels in organic produce might actually enhance its organoleptic qualities — that is, qualities that stimulate the sense organs, notably taste and smell.

Are the differences bold and consistent enough to be put to test? Studies are as varied in their conclusions as they are in approach, and many claim there are just too many variables to consider. A 2002 study by Laurence Fillion and Stacey Arazi found that tasters preferred organic orange juice to conventional juice; but a 2007 study by Xin Zhao, using a variety of organic and conventional vegetables, showed no significant preferences among participants, except for a slight preference for conventionally-grown tomatoes over organic ones. Wynes says, “…the taste of a product experienced by an actual consumer is influenced by far more factors than just the production method.” Ripeness, season, storing conditions, personal likes and dislikes, and many other features determine the taste of food, making it impossible for anyone to draw objective conclusions about flavor quality. Is it worth it to try it and see for yourself ? That, as with the general question of organic legitimacy, can be summed up as a matter of taste.

The Environmental Working Group (EWG), is a non-profit organization that has declared its mission to empower people to make healthier life choices. From water filters to shampoo ingredients to pesticide warnings, the EWG provides information (or, as some vehemently choose to call it, misinformation) about what’s what in the products they use and consume. The EWG’s standards are substantially higher than the EPA’s, and the foods they deem unsafe according to their assessment of pesticide residue are generally fully approved by the government’s guidelines. Among other critics, Carl K. Winter and Josh M. Katz of the US National Library of Medicine claim that, “The methodology used by the environmental advocacy group to rank commodities with respect to pesticide risks lacks scientific credibility.” Still, the EWG is an influential force in promoting organic sales. With organic food having become so popular and yet being so costly, the EWG releases a yearly list named “The Dirty Dozen,” a listing of the twelve kinds of produce with the most — or worst — pesticides, as well as the “Clean Fifteen,” the fifteen least-contaminated ones. If you would like to go organic but finances are keeping you back, here’s the guide that many consumers are following in deciding what’s worth spending on:

2019 Dirty Dozen:

2019 Clean Fifteen:

1. Avocados

1. Strawberries

3. Pineapples

3. Kale

2. Sweet corn 4. Sweet peas (frozen) 5. Onions

6. Papayas

7. Eggplants

8. Asparagus 9. Kiwis

10. Cabbage

11. Cauliflower

12. Cantaloupes

2. Spinach

4. Nectarines 5. Apples

6. Grapes

7. Peaches

8. Cherries 9. Pears

10. Tomatoes 11. Celery

12. Potatoes 13. Broccoli

14. Mushrooms 15. Honeydew

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A Wit h & Q Alexis Baden-Mayer,

Political Director at the Organic Consumer’s Association

The Organic Consumer’s Association is a national organization focused on promoting the views and interests of the proponents of organically-produced food and other products. Alexis has been with the association since 2005 and has stood at the helm of the organization’s political activities and efforts to unite consumers to further the organic cause. Steve Urow, systems manager at the association, also contributed to the discussion. What does Organic Consumer’s Association do? We organize US consumers to engage corporations and government decision makers to increase the quality of and access to organic food. Part of that work involves education on the harms of industrially-produced food, especially from pesticides, GMOs, and factory farms.

in healthy, biologically active soil. (The soil microorganisms that give nutrients to plants in exchange for sugars are largely absent in soils treated with biocides and synthetic fertilizers.) There are very large differences in nutrition between food from animals raised outdoors on pasture and animals raised in factory farms.

Putting environmental considerations aside, how is using organic beneficial for human health?

If research has not shown any compelling evidence that GMOs are harmful, why does the USDA prohibit them in organically grown and raised produce and livestock?

The main difference between organic- and industrially-produced foods is the absence of toxins, hormones, and genetically-engineered allergens; but there is also evidence for the assertion that there are slight increases in nutrition in crops that are grown

All government regulators, including those in the United States, recognize that genetically engineering crops and livestock are likely to introduce novel allergens and toxins into the food supply. The issues have always been whether their regulatory re-

views are rigorous enough to identify these allergens and toxins; and whether, when the allergens and toxins are identified, regulators see them as significant or not. For example, genetically engineered salmon was given a much more rigorous review than the US had given GMO crops. Food and Drug Administration scientific reviewers looked at the data from the salmonâ&#x20AC;&#x2122;s creator (AquaBounty) and saw that, compared with normal salmon, the GMO salmon was more likely to trigger an allergy, had less healthy fats, and had higher levels of a growth hormone that is correlated with cancer in humans. But, the FDA found that while there were big differences between GMO salmon and wild salmon, there were only small (albeit still statistically significant) differences between GMO and farm-raised salmon. So, the FDA approved it anyway. The other big incontrovertible health harm of GMOs is that, of crops, more than 99 percent of the GMO crops grown today have been engineered to absorb insecticides and/or withstand herbicides known to be detrimental to human health.

Can you provide an example? Monsanto-Bayerâ&#x20AC;&#x2122;s glyphosate-based herbicides (like Roundup) are the most prevalent toxins found in GMOs, since corn, soy, cotton, canola, sugar beets, alfalfa and grass have been engineered to soak them up (normal crops would be killed by glyphosate). In this way, glyphosate-tolerant GMOs are directly responsible for increasing amounts of this probable carcinogen in our bodies. Science conclusively links glyphosate with non-Hodgkins lymphoma, and there is growing evidence

of links with other cancers, including breast cancer. Glyphosate also kills healthy gut bacteria, and as we learn more about the links between gut dysbiosis and disease, we may understand why there is a correlation between levels of glyphosate and chronic disease in humans exposed to the toxin through food. There is also some evidence that glyphosate is an endocrine disrupter. Because of GMOs, we consume food that has been directly sprayed with glyphosate. Before herbicide-tolerant GMOs, only the soil or weeds would be sprayed.

What is the basic idea behind the new campaign for regenerative farming? Like any technical body of law, the specific requirements for organic certification can be exploited in spirit while retaining the organic label. Regenerative farming aims to bridge the gap between the current technical requirements of organic farming and the moral standards they seek to establish. The two big issues that these additional certifications correct are: first, to make sure organic crops are grown in soil; and second, to make sure organic animals are raised outside on pasture.

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

The “All or Nothing” Dieter Whether it’s at a tempting smorgasbord, a full spread on a Yom Tov table, or after a stressful day, an individual who’s been religiously careful with her healthy mean plan for the last few days, weeks, or even months may very well slip up. The worst thing she can do is fall prey to the “all or nothing” syndrome. After all, one cheat does not mean the dieter, or her willpower, is out of control and hopeless. One’s health should not be sacrificed on the altar of “If I can’t do something perfectly, I may as well not do it at all.” Take the example of Kayla’s dieting woes. She loved the meal plan with the food choices I’d designed for

her, but would keep to it for just a few short days, and then just give up. When I asked her to explain what she was thinking as she sabotaged yet another weight loss attempt, she explained that she felt discouraged by the fact that she was still holding in the same place, trying to lose so much weight; that it would take too much time for her to reach her goal weight; and that in either case, she would not succeed.

But such harsh, black-and-white thinking is counterproductive. Our health, food, and exercise regimens need not be absolutely perfect for us to succeed, and reaching partially toward the goal is infinitely better than not accomplishing anything at all.

Tamar Feldman, RDN, CDE is a highly acclaimed and experienced registered dietitian/nutritionist and certified diabetes educator. 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. Follow her @gutdietitian. Write to Tamar at tamar@thegutdietitian.com to join her whatsapp group for weekly gut health lectures.

56 Wellspring | November 2019

You can lose weight even if the dieting isn’t perfect

When someone has experienced many unsuccessful attempts at weight loss, they have unfortunately established for themselves a pattern of failure. They anticipate botching their next attempt as well, and as this usually becomes a self-fulfilling prophecy, they will be more reluctant to put in their best efforts. However, learning proper methods of weight loss, or changing an entire approach with regard to a relationship with food, requires creating new routines, beliefs, skills, behaviors, and thought patterns. To imprint new pathways in the brain takes plenty of time and energy, and will not be accomplished overnight. Repetition of the desired skills and behaviors will reinforce these thought patterns. To my clients who have difficulties keeping to their new plans, I emphasize constantly: Expect that your unhealthy habits will resurface occasionally, and that’s okay! If you slip into your old patterns for a short time, all it means is that you haven’t yet adequately reinforced your newly-acquired healthy habits. You have not failed your entire diet; just get up and get back on track. I recommend to my clients to read through these motivational statements regularly, particularly when they’re having a difficult day or are scared of failing. □ If you start a weight loss regimen or healthy eating initiative, be patient and understanding with yourself; don’t quit because you have a setback. □ Learning

game.

how to lose weight effectively is not an all-or-nothing

□ You

are learning new ways of acting and new ways of thinking.

□ You

will have great days interspersed with not so great ones.

□ Just

because you decided to start a healthy eating plan doesn’t mean that your mind and body will do an immediate 180 degree turnaround. □ Be patient with yourself and be creative. If you have a bad week, set a short-term goal of doing better the next week and be proud of yourself when you do. □ Give

your body and your mind time to learn the new pattern.

□ Remember, you

are creating a change that will last a lifetime; be patient and believe in yourself. The rest will take care of itself. □ Your goal is not perfection; it’s progression. If you slip back into an old pattern, recognize it, accept it, and get back on track.

Kayla found that the 30 pounds she wanted to lose was a surmountable obstacle after all. She was able to occasionally enjoy a treat that wasn’t on her meal plan, and continue to stay on track.

The all-or-nothing way of approaching dieting is not one that we’re aiming for. A balanced way of managing food, together with a lifestyle approach to healthy eating, is what leads to dieting success. Recommended reading: The Beck Diet Solution: Train Your Brain to Think Like a Thin Person, by Dr. Judith S. Beck, CBT therapist. Identifying details have been changed to protect confidentiality.

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Health Personality By Esther Retek

Cup of Tea With:

Chaya Stern, RPA

eteran nutritionist Chaya Stern is no newcomer to Cup of Tea. Though she hasn’t yet been featured in this space, we’ve gotten to meet many of her former clients who were so impressed with her successful methodology that they decided to pursue a career in the nutrition field as well. While Chaya’s students continue to spread her innovative and targeted nutrition approaches, nothing compares to gleaning inspiration from the source. “Thirty five years ago,” Chaya says of her early beginnings in the field, “I began studying in Brooklyn College towards my career as a PA, physician’s assistant, which was a very unpopular career choice back then. But I was intrigued by the world of medicine and wanted to get a taste of it. While I was studying, I was asked to give a talk in Brooklyn College on the subject of nutrition. Inspired by the content I reviewed and prepared for the lecture, I gradually began delving into the subject of nutrition and discovered a world that was previously unknown to me.”

Usually, the world of conventional medicine differs enormously from a nutritional approach toward health; they say you can’t take parts of both worlds. But Chaya asserts that she has been able to achieve a balance between the two. The combination of her vast knowledge of standard medicine and a strong passion for health has enabled her to integrate both fields masterfully. It is also precisely because of this combination that people trust her. They feel secure knowing that they are confiding in a nutritionist who won’t hesitate to recommend proper medical treatment to them, if needed. This is especially important in the work she does with children, where their parents’ trust is vital to the success of the 58 Wellspring | November 2019

OCCUPATION: Pediatric registered physician’s assistant, nutritionist

LOCATION: Brooklyn, New York

PASSION: Encouraging healthy living in childhood

WISHES PEOPLE WOULD KNOW: how crucial an open line of communication between parents and their children is, and that parents have the ability to make a healthy lifestyle be attainable and pleasant for children.

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process.

“While I see many adults on a daily basis, the group that pulls my heart the most is children. I’ve always taken a special liking to children, and have always been interested in working with this population. Once unheard of, parents are bringing their children to nutritionists these days,” Chaya relates. Her soft-spoken tone, twinkle in her eyes, and delightful smile make even the fussiest juniors feel safe in her presence and eager to follow her guidance.

“Most children who arrive at my office have been tormented about their weight for a long time. These children are in pain. They need love and warmth and someone who cares. I consider myself lucky that I can provide them with these basic essentials,” says Chaya.

Working as a nutritionist for children is certainly rewarding, but it has its unique challenges too. “These kids have lots of questions,” Chaya explains. They want to understand why their siblings and friends seem to be enjoying junk food all day and still stay skinny. They want to know why only they can’t eat chocolate cake because it will make them become ‘fat.’ There is so much that needs to be clarified, simplified, and explained before we even begin with practical steps.”

So how does Chaya do that? “I start the sessions by teaching the client to pay attention to the messages their body gives them, the most important one being hunger versus satiety cues. Most children (as well as many adults) have no concept of noticing whether they’re full or not. I teach them that our brains only get the message that we are full and satisfied about twenty minutes after food is consumed, only if the right combination of foods was eaten. I then proceed to explain to them how to apply these concepts to their decisions at meals. I ask how it’s possible for them to be hungry ten minutes after eating supper. If your brain didn’t have a chance to get the message that you’re full, how can you already know that you need more?” With her articulate and warm manner of speech, Chaya’s words enter the hearts and minds of those young children.

In addition to their difficulties in being in tune with their bodies’ cues, the weight loss struggle is more challenging for children on the physical activity end as well. Although an adult can be encouraged to engage in exercise, kids don’t grasp the importance of its benefits. When a little girl feels sluggish and lethargic, how can she be motivated to just pick up and be active? And she won’t find her friends at the gym either. “It’s wisdom I acquired through motherhood,” Chaya laughs. “When one of my children was struggling with her weight, I very much wanted her to exercise more often, but I couldn’t convince her. One day, as I was preparing one of the exercise machines for myself, I asked her if she could run the treadmill for two minutes. I guess she reasoned that two minutes is not so daunting, so I turned on the music, and she began running. Two minutes into her activity, I mistakenly asked her how she’s doing. I shouldn’t have interfered, because she asked was how 60 Wellspring | November 2019

many minutes had passed, and then got off the machine. The following day, I tried my luck once more, and this time managed to convince her to do three minutes. Again, I foolishly asked her how it’s going, and she got off the treadmill after three minutes. On the third day, I wasn’t going to repeat my mistake and left her running on the treadmill without intruding with any questions. Guess what, 25 minutes passed and she was still running energetically. I realized that kids usually don’t have preconceived notions about exercise, and as long as you make the activity exciting, they will go for it. Motivators such as rewards, music, you joining them in the activity, or other such ideas all work wonderfully.” Another challenge Chaya admits to facing in working with children is a potential lack of honesty, especially at the beginning. “During the first few times I meet a child, she may try to hide the truth in an attempt to please me. Many of them are so afraid to speak the truth. Once, a child admitted to me that a while back, she’d been secretly getting potato chips from her friend during lunch. “As soon as the children get to know me and my methods a bit more, however, they change their attitude completely. They realize that my style is not about restrictions and limiting. For example, instead of telling a child that she can’t have potato chips, I encourage the mother to prepare a bag of popcorn, which gives the child a nice amount of fiber along with the crunch and salt she craves, and to add some potato chips to the bag. This allows the child to have her treat with a minimal amount of unhealthy fat.

“It’s about knowing which foods the body really wants, and even more importantly, about making smart choices. One kid only wanted to know if she’ll be able to eat all the food her friends eat when we’d finish with our sessions. I chuckled and told her that I’m afraid that after a while, she won’t want all these foods.” Hearing Chaya speak in her engaging, flowing style, it’s not hard to understand why her junior clients are enamored by her, which subsequently impacts the success of their weight loss journey.

“The most effective way to help a child,” Chaya notes, “is by allowing him or her to make choices. People often ask me if I deprive my own children of anything unhealthy. These people don’t understand my approach to healthy living. I don’t force my ideas onto anyone, including my children. I must note, though, that at a certain age, especially if their friends have come to see me, they beg to know more. That’s when I teach them to count and recognize food groups. “To make the learning exciting and clear for my children and my young clients, I use 3-D objects so they grasp exact measurements and sizes. This helps the children make independent choices while saving their parents the headache of having to measure or weigh their children’s foods for them. Children get excited to see all foods, including

pizza, cake and chocolate, included on the chart, and to learn that they can actually have proper portions from everything.”

With Chaya as their guide, her young clients get the encouragement and good feelings they desperately need, as well as the understanding that by making wise choices independently, they are giving themselves the gift of a happier, healthier childhood. What keeps Chaya motivated in this important venture? Pointing to a quote that graces the wall in her office and serves as her personal note of encouragement, she says, “Priorities. ‘A hundred years from now, it won’t matter what my bank account was, the sort of house I lived in, or the kind of car I drove. But the world may be different because I was important in the life of a child.’”

I’m So Energized, Mommy! While it’s difficult and often painful for a parent to watch their child struggle with weight loss, the challenge is also hard on the child. Having the parents serve as motivators goes a long way in helping these children succeed. Here’s Chaya’s advice to parents for making that happen: Positive talk only.

I can’t stress this point enough. I’ve witnessed so many instances of people who have or have not followed this piece of advice, and I’ve seen the ramifications. Woe to the child whose parents ignore this rule — and I consider it to be a rule, not a suggestion.

Don’t focus on your child’s weight, her sore point. Keep pointing out the other beautiful parts of your child; tell her, “You have such nice eyes, I love your smile,” and other such comments. Do yourself and your child a favor, and refrain from speaking negatively about your child’s weight. Some mothers argue that unless they specifically tell it to them, the child won’t notice or care about the excess weight. They’re absolutely wrong. Most children, even if they’re very young, know that they’re heavier than everybody else. There’s also a big chance that the child unfortunately does hear it from others, such as siblings or classmates. They certainly don’t need to hear it from their parents. I often say that children are like wet cement. Even a subtle mention of their weight creates a lasting impact on their psyche. Since they are so impressionable at that age, it takes a lot of work to reverse or uproot the repercussions of negative comments that are directed toward them. Beware of bullying.

In a society in which body image plays such a significant role, chances are high that an obese child will be bullied by others. As the parent, do what you have to do to make sure that this does not happen. Siblings’ teasing must be stopped, and do not allow for any sarcastic comments about weight in your home. If you detect the slightest hint that bullying is taking place, take the appropriate steps immediately. If need be, seek out a professional to guide you. Since I work mostly with children, this issue comes up frequently — with boys more than with girls. I find that role-playing usually works best. I can sit for several sessions with a child and enact a scenario, to show how the child has the choice to stay strong, react, or ignore comments like, “You are such a fatso,” or “You

can’t be in the game because you can’t run.” Celebrate the smallest victories.

I recall a very sad story of a child who came to see me. For some reason, the mother couldn’t attend the first session, but during that one session, I’d already managed to build a great rapport with the child and she was so enthusiastic about the program. But when the child came home, the mother inquired about the session and asked her how much weight the nutritionist had told her to lose. The child answered precisely what I’d told her — that she would lose 10 pounds. The mother, shocked with my goal, started questioning the child disapprovingly as to why she was only aiming for 10 pounds when she had to lose so many more. And sadly enough, there went our relationship. The child was so terribly crestfallen with the mother’s reaction, and there was no one left to work with. Obviously, I’d had a much larger goal in mind, but didn’t share it with the child, so that she shouldn’t give up before even trying. Children like small, attainable goals, and therefore every small amount of progress is worthy of encouragement and excitement. Fair is the name of the game.

Although it doesn’t always hold true in real life, in the eyes of a child, equality is a very important variable. Therefore, try your best not to bring foods into your house that you don’t want your child to eat. When a child complains that it’s not fair because his brothers and sisters are eating certain foods, that’s an awkward situation, and there’s very little for me to do to help him. Stock your house with the many healthy, delicious foods out there. Indirectly engage your child in exercise.

I remember one child who wouldn’t commit to even a few minutes of exercise, despite the many rewards I promised. Before we completed the session, I promised her a reward if she would come back next time saying she’d engaged in some form of exercise. After the child left, I discreetly contacted the mother and brainstormed with her, to come up with different ideas to engage her child in physical activity. Since the family’s laundry room is situated next to a staircase, the mother decided that she’d “inadvertently” drop many items and have her daughter go get them for her.

During the following session, I gave the child the reward I’d promised her for increased physical activity. (Always remember the essential rule: pay your debts!) The little girl tearfully handed it back to me, saying that she didn’t deserve the reward because she hadn’t exercised. I asked her if she’d been more active the past few days than she usually was. After thinking for a bit, she innocently replied that for some reason, Mommy kept dropping her laundry and she had to go get it for her. A nod and a wink towards Mom confirmed that indeed, the plan had worked, and she had run around much more than before. As in the above scenario, often the solution can come from an outof-the-box idea. Especially when helping a child, there are many ways to get them in shape without them even realizing.

Cheshvan 5780 | Wellspring 61

Living Well

Midlife Matters By Miriam Liebermann, MSW, and Fryde Rekant, RN, BSN

Bring on the Zzz´s Promoting Solid Sleep in Midlife While we would love to dose off easily at every stage in life, a good night’s sleep may become more elusive as we age. Some people need more sleep, some less, and others suffer from insomnia and have a difficult time falling asleep and remaining asleep. However, sleep is crucial — we need an adequate amount in order to function optimally. What can you can do to get better sleep during your midlife years?

◆ Even one cup of coffee early in the morning can disrupt sleep that night. In addition to keeping us awake, caffeine is a bladder irritant and you may find yourself waking up at night to use the facilities. Eliminate coffee totally. ◆ Regular exercise is beneficial to promoting a peaceful sleep. However, avoid vigorous exercise within three hours of bedtime. ◆ Engage in relaxation exercises, such as yoga. ◆ Avoid

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daytime naps.

Avoid all blue light devices, such as iPhones and iPads, within two hours of bedtime. The blue light affects your brain’s natural release of melatonin that is essential to help you fall asleep. ◆

◆ Get as much natural light exposure as possible during the day, and avoid bright lights in the evening. Sleep in the dark. Use blackout shades if necessary. ◆ The

ideal room temperature for sleeping is between 60 and 68 degrees Fahrenheit. A natural dip in your body temperature helps your body ready itself for sleep. ◆ Create a bedtime ritual, as you did for your young ones. Take time to unwind and wash up. Keep to a regular schedule and try to avoid late nights. ◆ Check

with your doctor to determine if any of your medications are interfering with your sleep and should perhaps be taken in the morning. ◆ Going to bed on a full stomach may lead to gastric reflux. Wait several hours after eating before lying horizontally. ◆ Weighted blankets can be used to help achieve deep, peaceful slumber. ◆ If additional aid is needed, try natural sleep aids. Sleep-OMax, which contains a small dose of melatonin, passion flower, valerian root, and L-Tryptophan, is one good option. You may find it helpful to sprinkle essence of lavender on your pillow and sheets. ◆ If you’re suffering from hot flashes and other symptoms of menopause due to hormonal changes, a natural progesterone cream or estrogen replacement may be recommended. ◆ Prescription medications such as Ambien, Valium, Ativan, and Restoril that help bring about slumber should be used with utmost caution, as they are habit-forming and lose effec-

tiveness over time. Consult with your doctor.

◆ Avoid stressful conversations with family members before bedtime. Do your utmost to maintain equanimity and tranquility. ◆ Avoid reading the news or disturbing stories before bedtime.

◆ At this stage in life, you may find yourself wound up over life’s stresses. With a brain whirling with anxiety, sleep becomes ever more elusive. It helps to keep a pad and pen close by so you can jot down items that pop into your mind, instead of mentally holding on to them — like the items on the to-do list or the shopping list. Once these thoughts are relegated to paper, your mind may settle down and enable you to relax sufficiently so you can finally fall asleep.

◆ Learning to deal with life’s inevitable stressors greatly enhances your life and sleep quality as well. Science has proven that your emotional state has an impact on your general physical wellbeing. In a recent talk, Dr. David Pelcovitz noted that nowadays, many of us suffer from pizur hanefesh, we are scatterbrained, while really, we desperately need menuchas hanefesh, peace of mind. We are distracted, frazzled, and overwhelmed— phones keep ringing, to-do lists keep growing. In an effort to become more focused and calm, prioritizing is key. Especially if we feel obligated to many loved ones, it’s important to learn to say no graciously, and acknowledge that no one is a superwoman. You can’t possibly be available for all your family members and friends 24/7; try delegating to reduce your responsibilities a bit. ◆ Perhaps the most potent sleep inducer, as my dear friend Libby recommended to me, is prayer. Shlach al Hashem yehavcha v’Hu yechalkelecha, Cast your burdens upon Hashem, and He will sustain you. Rest assured knowing that your needs are being taken care of by your beloved Father up above.

Miriam Liebermann is the editor of The Best Is Yet to Be and To Fill the Sky With Stars (Menucha Press), anthologies for women in the transitional years. Together with Dr. Neal Goldberg, she authored, Saying Goodbye (Targum Publishing). Miriam recently joined Rebbetzin Faigie Horowitz and Sara Brejt in creating JWOW! Jewish Women of Wisdom, tending to the needs of women in their midlife years.

WWW.AZURELCS.COM

Fryde Rekant was a stay-at-home mom for 25 years, raising a sizable family, bli ayin hara. Fryde returned to school relatively late in life, and became an RN, starting out as an OB RN, transitioning to home care, and for the last four years, working in hospice home care.

Living Well

Memos from a Kinesiologist By Miriam Schweid

An End to UTI Suffering

fter being away for the entire summer, settling into the new year is never very easy. This was especially true for Leah, a mother of nine, whose first stop back home was the doctor’s office. With symptoms of excruciating abdominal pain and constant trips to the bathroom, she couldn’t imagine how she would manage to get through another day, let alone have the energy to take care of her lively brood. The lab results of Leah’s urine specimen confirmed her and the doctor’s suspicion: she had a urinary tract infection (UTI).

Desperate to feel better, Leah dutifully took the antibiotics that were prescribed to her. After ten days, however, she had recurring symptoms, with the same itching, pain, and nighttime trips to the bathroom. She called the doctor and he prescribed Bactrim, a more potent form of medication. The side effects of this medication, though, caused Leah excruciating stomach pain. “I feel as if my stomach is being torn apart,” she cried to the doctor, who suggested that she take Tylenol every four hours, and drink cranberry juice and lots of water. Eight weeks from when Leah experienced her first UTI, she was back at the doctor’s office feeling weak, sick,

and experiencing the same painful symptoms. She cringed at the thought of an even stronger antibiotic, but she was ready to do anything to help herself. When he looked at her chart, noting the length of time of her suffering, the doctor turned to Leah with a sympathetic look in his eyes. Surprisingly, he advised holding off on yet another medication, and instead suggested that she try alternative medicine first.

That was when Leah reached out to me. In our initial conversation, I asked her a few questions regarding her diet and drinking habits. The particular diet she was on required that she eat only fruits until noontime. Every morning, she told me, she used her juicer to prepare freshly squeezed juices that contained about four grapefruits. Later in the morning, she had a fruit salad with mango, kiwi, oranges, and pineapple. For lunch, since the diet does not allow consumption of protein and carbs in one meal, she ate tomato salad with rice cakes. As Leah detailed her usual menu, I was amazed at the amount of acid the foods she was consuming were probably generating in her body. I explained to her that perhaps, because her body was so acidic, her kidneys and bladder may be irritated and inflamed. In such a case, the antibiotics could do nothing to improve her situation if she was still maintaining this diet. I suggested that she drink a glass of water every hour and eliminate consumption of all fruits, fruit juices, and tomatoes. This way, I explained, she would give her body a chance to heal naturally. I also advised her to continue drinking cranberry juice, as her doctor had suggested.

Just three days after Leah started following this regimen, she was finally pain free. Hashem fashioned our bodies to operate with intricate mechanisms; sometimes simply listening to what your body is telling you is all it takes for you to feel better.

Miriam Schweid is a Brooklyn-based kinesiologist. She can be reached through Wellspring. 64 Wellspring | November 2019

Living Well

Home Lab By Miriam Schweid

DIY

recipes for natural living

Infant Soother Most infants experience crying spells during the same time every day for no apparent reason. If they aren’t due for a feeding, their diaper is clean, and they don’t seem to be in pain, they may just want to be comforted and soothed. For times like these, a calming massage using tranquilizing natural oils may be just what the fussy baby needs. Prepare this blend beforehand and get to work on the massage even before the crying begins. Since it’s safe for use on a daily basis, massaging with this oil blend makes for a perfect bonding experience with your baby. In a small glass spray bottle, combine: 1 oz sweet almond oil, or any carrier oil such as olive oil 30 drops lavender oil 10 drops Rescue Calm (find at your local health food store)

Warm your hands and place 6 drops of the oil blend into your palm. In a quiet, warm room, gently massage the baby’s neck, shoulders, arms, and legs, and then the soles of his feet for about three to five minutes. Make eye contact with your infant and watch him relax and fall asleep. Keep mixture out of the reach of children.

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Hands Full, Heart Fuller How do mothers of large families raise their brood while maintaining their emotional health? Chana Jenny Weisberg & Tziri Hershkovitz on tackling the challenges of homemaking

Shira Savit on Vitamin H How you feel affects your metabolism too

Wellbeing

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Hands Full, Heart Fuller How Does She Do It? compiled by Shiffy Friedman

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Blessed Challenge The thought struck me while I was cradling a fussy newborn in one hand and unloading the washing machine with the other. It wasn’t a novel thought, and not one I haven’t had countless times before, but this time, it served as the inspiration for this article: “Wow! We mothers have a lot on our plates!” While we shouldn’t take our blessings for granted, these brachos are nevertheless accompanied by challenges. With to-do lists that seem never-ending, responsibilities that range from getting nutritious, warm meals (or just something edible) on the table (almost) every night to clean laundry in the closets to making sure our charges get an adequate amount of sleep (on most nights),

it doesn’t take much for a harried mother to feel like she’s crumbling under the pressure. And, of course, this list is just the beginning. There’s also homework, therapies, afterschool activities, grocery shopping, doctors’ appointments, and so. much. more. At the same time, though, we want to enjoy the blessed gift of motherhood. We want to be present enough to laugh at the funny things our kids say, to be there for them when they’re upset, and, perhaps most importantly, to be aware enough of our own needs and emotions that we can actually live life, day by day. How do we do that? Maintaining our emotional health while raising a brood requires work — both inner and technical. Technical setup, as petty as it may seem, plays a prominent role in assuaging the pressures inherent in homemaking and child-rearing. As my parenting teacher, Rebbetzin Sima Spetner, is known to say, if we don’t make sure that our technical setup is in place — such as making certain that the children are wellfed, rested, and on a good schedule, we can’t parent them.

In this feature, Wellspring turns to five mothers of double-digit families for tips from the trenches. How do they manage their blessedly challenging daily duties as a means to maintain their emotional health?

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Meet the Moms Simi

Rochel

60+

Yerushalayim, Eretz Yisrael

Monsey, New York

Family: 9 boys, 6 girls

Family: 3 boys, 9 girls

Age range: 1–26

Age range: 24–45

Mindy

Etty

Brooklyn, New York

Toronto, Ontario

Family: 4 boys, 7 girls

Family: 8 boys, 6 girls

Age range: 0–24

Age range: 20–40

Ahuva 43 Lakewood, New Jersey Family: 9 boys, 2 girls (plus one deceased) Age range: 1–22

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Story of My Life What’s it like for you to raise a large family? Is this something you always dreamed of doing?

Simi: I had to take a deep breath before answering this. Raising a big family is not always easy. There are plenty of ups and downs. But, when I look at my friends, neighbors, and siblings, I see they’re riding the same waves — we all have our highs and lows; all our children are giving nachas and heartaches; we all have piles and piles of laundry after Pesach and Succos; we have meals to cook and cakes to bake. Now that I also have older children, I have it easier — I have many more hands to help put up the succah, dry and put away the Pesach dishes, do my shopping, and help with bath and bedtime. I never dreamed I would have a large family, but now that I’m in it, it’s a mechayeh. I feel blessed. Each and every child is a matanah from Hashem, and I don’t stop thanking Him that He deemed me worthy of bringing up so many of His children. I would never give up on any of them (even the harder ones).

Mindy: If you would have told me in my younger years that I’d be the mother of a double-digit brood, I would have smiled politely and said nothing. But, now that we’re up to this, I am so grateful. When I would pass by a large family walking in the street in my youth, I remember counting the kids and thinking, “How does she do it?” Today, I’m that “she,” the woman who buys two to three loaves of bread at a time in the supermarket. There is no denying that raising a large family takes a lot of energy, heart, and time, but I don’t see a more worthwhile endeavor than this.

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Rochel: I did always dream of mothering a large family, even as a little girl. It was something I longed for, without really understanding what it involved. (I have only three siblings.) Having one child is a big transition from being a couple. Two kids is a bit more involved, but doable. Three was the hardest for me — I only had two hands! By my fourth, I was reasonably skilled and self-confident in what I was doing. As they grew up, the older ones’ availability to share responsibilities made a very big difference, and I could enjoy my children more. For the first five kids, I was very involved in each child’s life, but after the sixth it just wasn’t possible to continue to the same degree. Surprise! I saw that the younger kids seemed happier and better adjusted without my hovering. Having teenagers and toddlers in the same house is very interesting — no one is bored! With only one mommy around, they tend to turn to each other when she’s busy. They’ve all developed good communication and social skills, as well as housekeeping. Today, my daughters-in-law thank me for raising my boys to be just as capable as my daughters around the house. My sons know how to sew on buttons or fix a hem, scramble eggs, buy good-quality fruit and vegetables, iron their own shirts and trousers, sort laundry, and babysit small children. I didn’t plan to teach them those things, but, as they say, necessity is the mother of invention.

My Nine Blessed Challenges Etty: I was always proud to be one of nine, ka”h, and I looked up to my mother for raising us with so much love and happiness. (When I was growing up in the ’60s and ’70s, very few people in our community had more than seven). I always wanted to have a big family, too, and I feel blessed that Hashem granted my request.

Ahuva: I don’t think I ever actively thought about it, but I was one of 9 and my husband is one of 12, so I guess having a large family kind of seemed like the default to both of us. Not that we take it for granted — we know that this is a huge brachah that not everyone is zocheh to, but it was pretty obvious that if we could, we would.

What is it like? I guess chaotic sums it up. I get up at 6 (sometimes earlier — today it was 5:15) and often don’t get to bed before 2 a.m., and I’m pretty much busy that entire time. The mornings are quieter with only my baby home, and I try to use that time to work, but once the kids start coming home, I’m on full mommy duty and there are no breaks.

There’s always someone who needs something from me, and until they’re settled in bed, there’s no time for myself. Once they are in bed, I’m so wiped out from the day that just passed that I’m barely functional. There’s so much fun along the way, though, that every second is worth it.

Chana Jenny Weisberg As the founder of JewishMOM.com, I am proud to be the mother of a large family. Every day I share tidbits of inspiration with Jewish mothers like me. But there’s no denying that motherhood in general and mothering a large family in particular comes along with its struggles — especially for someone like me, who didn’t grow up frum and has only two siblings. The following are the nine things I find hardest about raising a large family, and how I deal with them.

1. The physical mess/ keeping organized My solution: I get cleaning help and help from my kids (daily responsibilities and for Shabbos), being satisfied with 80 percent, not seeing the mess, and listening to classes while I clean.

2. Self-judgment I live in a community in which most mothers work. I don’t, and I’m still pushed to my limit. I have a large family, and I didn’t grow up frum or in a large family. That is not easy. My solution: I have what Rabbi Aryeh Nivin calls a daily consciousness seder. That helps. I try to keep my focus on my specific personal goals, and my microscopic victories. Every day I imagine a tzaddik giving me a pep talk. (“Look at you, you didn’t grow up frum, and now you are raising a frum family! You keep mitzvos and raise your children to keep Continued on next page Cheshvan 5780 | Wellspring 73

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Quick and Easy My cheat dinners:

Simi: Sausages; packaged meat patties; sandwich toast; a good, rich soup with homemade pitas; and homemade pizza

Rochel: I would take the chicken and vegetables from the Shabbos soup (which no one wanted to eat, and I didn’t want to throw away), made a tasty sauce to pour over them, sandwiched it all between layers of pie dough, and baked until the dough was crisp and golden. Voila! A “chicken pot pie” for dinner.

Often, our main course was “minestrone” soup, using appropriate fresh (or not so) vegetables (or sometimes canned or frozen ones, whatever was handy), plus a sprinkling of pasta or rice (with onions and garlic enhancing the soup). To get unenthusiastic eaters to eat their wholewheat hot cereal I would sprinkle chocolate chips on it and call them “soup almonds.

Etty: Make-your-own-pizza. I would lay out storebought pizza-base, shredded cheese, tomato paste or ketchup, sliced vegetables (such as mushrooms, red onions, peppers, and tomatoes), and spices, and my kids would make their own pizzas. Those who had similar tastes would share a pizza. Macaroni and cheese was another goto. And when we were really desperate: cheese sandwiches in the sandwich maker. (Is it obvious that my kids like milchigs?)

Ahuva: One-step meat ziti. Grease a 9x13 pan. Put in one bag of pasta of your choice, one pack of ground meat, one can of tomato paste, and spices. Mix well and add water to cover. Cover well with aluminum foil and bake it for 1½ to 2 hours. Preparation time for this is about 5–7 minutes (obviously not including baking time), and the family enjoys a hearty dinner.

Mindy: My oversized slow cooker is my savior. Any time I know I’ll be having a hectic day, I dump a dozen chicken bottoms in there with a package or two of rice and broccoli. A few hours later, the entire house smells delicious and everyone goes to bed well fed. Scrambled eggs, salad, and toast also make a balanced dinner. Of course, there’s always the pizza store down the block.

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Continued from preivous page

Good Morning, Fam! Morning hack:

Simi: I make sure to daven (I did mention that I have a lot to be thankful for!) before the children wake up, so I rise at 6:15. I find that because I’m already up and about, the morning routine goes faster. I wake the children at 7. By 7:30, they must be in the kitchen, dressed and hair done, to tell me what they want on their sandwiches.

Rochel: I made sure to have as much as possible ready the night before. Once a child was 8 years old, he was responsible for himself. If he missed the bus, he would have to walk to school. I used lots of lists to keep our routine on track (who does what and when; food preferences; scheduled events, etc.).

Mindy: I wish I’d have one! I’m always trying something new to make the routine smoother and more pleasant. A morning on which every child goes out the door feeling happy and loved (and without me raising my voice) is a victory for me.

Etty: The best thing we did that helped for the morning was to move close to the school, but of course, most people don’t have that option.

Ahuva: I get up half an hour before I have to wake the first child. I use that time to lay out everyone’s clothing and pack their food (which my husband prepares the night before). This makes things run much more smoothly once the kids are up. Another thing that’s helpful for me is that not all my kids leave at the same time, so I get to do it in shifts. The first shift is out the door before I wake up the next shift.

mitzvos! Not everything is perfect. Okay, but Hashem gets so much nachas from you!”)

3. Dealing with many people in a small space As an introvert, I need a lot of time on my own. Being around people too much leaves me feeling drained and exhausted. For this reason, I always sent my toddlers out in the mornings. I need a good chunk of time every day on my own, to write, to fully focus on what I’m doing. Now that my kids are older, my first child comes home at 3:30. That enables me to manage in the crazy afternoons when all my kids are on top of me. And if I get overwhelmed, I go on a walk, lock myself in my bedroom, or listen to a shiur and try to lift myself up and above the chaos.

4. Taking care of everybody’s needs By nature, I’m not an organized person. But in order to stay on top of so many kids and their needs, I have to be. I have a notebook in which I write down everything that needs to get done. I keep shopping lists. Every Elul, I choose what each child needs help with that year. And, every week, I review that and try to think of what microscopic step I can take to help them move in the right direction.

5. Being there for so many different personalities The 5 Love Languages by Gary Chapman is a must-read for all mothers. I read it a few years ago, and figured out the “love languages” (ways of expressing and experiencing love) of all my kids. I have two kids, for example, who are gift kids, so I try to buy small gifts for them once a month. When I’m struggling with a child, and seeing weaknesses, I try to do Dina Friedman’s “I Spy” to focus on their strengths. So, or example, if I’m angry at my daughter because she doesn’t help around the house, I make a point of noticing all the times she actually does help, in her own way.

Continued on next page Cheshvan 5780 | Wellspring 75

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Serenity on the Seventh What I do on Shabbos to keep the children entertained so I can get my serenity, too:

Simi: Shabbos is the easiest day to keep my sanity — there’s no rushing anywhere.

On long Friday nights/Shabbos afternoons, after the meal, we bring out the games that the children like to play, my husband and boys learn (a sort of Avos U’Bonim), and I lift my tired feet and read, but most of the time I end up joining the kids’ games while the older girls read. We then bring out some nosh and then, on Friday night, they’re off to bed. On Shabbos afternoon, the children know that this is my “recharging time.” The older girls look after the younger ones while I rest.

Rochel: I had certain toys and games reserved only for Shabbos; the effect of having guests tends to make children behave better; and we acted out the parshah with “costumes” and drama.

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Mindy: I find that when there are children of all ages in the house, they have entertainment built in amongst themselves. I don’t mind them bringing some neighbors over to the playroom so that they have their fun. One of my preteen daughters is very creative, and she enjoys putting together skits with the younger ones. When I sit down on the couch, I automatically have at least one or two kids come sit with me, so I get to spend more relaxed time with them. Only if I lock myself in my room will I be able to really rest, but I’m happy to just have leisure time with my kids.

Etty: As soon as I finished lighting the candles, I would sit down and sing Shabbos songs with my kids, read to them, and pay attention to them.

Continued from preivous page

Oh, Thank You! My most appreciated help:

Simi: Looking after the children while I’m busy in the kitchen so that I can get things done “in one sitting” and not have to constantly stop and start. Or to have the kids tidy up without me asking.

Rochel: My husband would take the younger ones out on Friday afternoons so the older ones would help me get Shabbos together.

Mindy: After the birth of my last few babies, my mother-in-law sponsored a 24-hour nurse for four weeks. By being able to recover and rest properly, I returned to my routine more energized and ready to take on my role as mommy again.

Also, in the beginning, I used to feel bad every time I asked my husband for his help, like I’m getting him involved in a domain that’s not his. Over time, I learned that when we share the responsibilities I feel less resentful and he gets to connect to the children more. Many of us women find it hard to ask our husbands for help, but if it leaves us feeling upset, we both lose out by not doing so.

Etty: When I gave birth to twins, a wealthy friend gave me a nice monetary gift, with instructions that it could only be used to hire home help. This way, I had my much-needed help without feeling guilty that I could be using the money for something else.

Ahuva: I can never keep up with folding laundry, so when my kids volunteer to do that, I’m a happy woman.

6. Dealing with the emotional needs of little kids and big kids There is something wonderful about seeing my big kids enjoying my little kids — my 21-year-old cooing to my 4-year-old. But it’s hard for me personally to reach everyone. If I see a child is struggling, and things are too hectic in my life to deal with it properly, my husband or one of my big kids will have a DMC (deep meaningful conversation) with them. I also send some of my kids to a play therapist to help iron out emotional issues.

7. Dealing with the physical demands of feeding/clothing so many people I do my big weekly food shopping online. I cook once a week, but in large quantities. From the age of 14, my kids shop for themselves for clothing. This week, for example, my 12-year-old needed a new pair of shoes, and I wasn’t getting to it, so I sent him shopping with his older sisters. Having a large family creates more demands, but in a way makes the situation easier, because there are more kids who can help out.

8. Making time for self-care I make sure that every day I do something to take care of myself — something fun just for me. I exercise every day. I get a massage once a week. I do a lot of personal growth programs — almost a decade in Rabbi Nivin’s chabura, I took all of Dina Friedman’s courses, and now I started Rebbetzin Tukachinsky’s Sod Ha’Adam program. This Elul, I wrote down that my main life challenge is “doing what is necessary for me to thrive emotionally, physically, and spiritually despite the demands of family and home.” And that’s a top priority for me!

9. Making time for my marriage My husband and I go on a weekly date. That’s nonnegotiable, for the 25 years of our marriage. A few times a year, we go on longer dates out of the city. I try to make time for my husband, and if my kids interrupt, I tell them “not now.” I feel that it’s good for them to see that Abba is my top priority. Cheshvan 5780 | Wellspring 77

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Harried Homemaker

Who I Am

My most challenging time of day/ week:

Simi: Bath time, short Fridays, and getting the children ready for school when I get up late, which rarely happens.

Rochel: Friday afternoons

Mindy: When five or six kids walk through the door after school at the same time.

Speaking of the most challenging time, I love telling young mothers that the most challenging time in my life was when I only had little ones. As much as I have more obligations and responsibilities today, I also have more help and fun company. I will never forget what it was like to be stuck in the middle of cooking or baking and not having anyone to send to the supermarket or give me a hand, or the long Shabbos afternoons with no one around but the little ones around.

Ahuva: Bedtime rush. I try to start bedtime early with the younger ones and focus on only two to three kids at a time. Once I have the youngest few settled into bed, I start with the next shift. Itâ&#x20AC;&#x2122;s a long process, but eventually they all go to sleep.

The Daily Grind How I’m getting through my load of responsibilities:

Simi: I haven’t yet gotten through it, I’m still in it! With three married children and a 1-year-old baby, how do I do it? First, I’m grateful to have a supportive husband. Second, I try to think positive — today you’re down in the dumps? Tomorrow’s a better day. All in all, there’s definitely more nachas than heartache, and I daven that I should always have the strength to manage this establishment.

Rochel: Only siyatta diShmaya! Sometimes, I look back and ask myself, “How did I do that?”

Etty: With help from Above, a positive attitude, willingness to learn on the job, and the knowledge that each child is a whole world! What could be more fulfilling than being a partner with Hashem? Anyone can be your doctor, your lawyer, even your president or prime minister, but only I can be my children’s mommy.

Wellbeing

Feature

Fresh Chance If I were to start all over again, the one thing I Who I Am would do differently is: Simi: When my kids were small, my husband begged me to order produce over the phone, but I didn’t feel I could because I like to choose what I’m buying. I should have listened to him.

Rochel: I wish I could have been calmer. Worrying is not helpful. If only I had the level of bitachon then that I have now…

Etty: I would have given them more love and attention. There’s no limit to that.

Ahuva: I’m still doing this now, so it’s hard to answer, but when I look back at how I parented my older kids, I think I could have been a bit more laid-back. I am laid-back by nature, but I tried to balance giving them lots of love and positive attention with having strict rules and consistently enforcing them. I still feel that’s the way to parent, but now I’m more relaxed about the rules and enforcement part.

For example, we had a very strict rule that no food was allowed out of the kitchen. One morning about 12–13 years ago, I woke up and found my three kids plus my daughter’s friend (who had slept over) eating breakfast in their bedroom. They had brought in a small table and set it nicely and were eating Shabbos cereal with milk and sprinkles. They were sooo proud of themselves for their brilliant idea. Unfortunately, when I saw it, I scolded them for eating outside of the kitchen and ruined all their fun. Nowadays, I would have let it go and just made sure they cleaned up well after themselves. I still feel bad about how I handled it then. They remember it quite well.

Me, Myself, and I Favorite me-time activity: Simi: Reading. I’d love to go swimming and do exercise, but I simply don’t get there.

Rochel: Sleep!

Ahuva: Sleep, no question.

80 Wellspring | November 2019

Mindy: After a really hectic evening, I love lying on the couch for a good few minutes without doing a thing.

Several years ago, I was introduced to a practice that has literally helped me retain my sanity: hisbodedus. I take time every single day to speak to Hashem, to thank Him for the gifts He keeps granting me, as well as to unburden what’s on my heart. I don’t know how I got through my day before doing this.

The Only One As the mother of a large family, here’s how I make sure that every child receives his or her individual attention and mommy time:

Simi: We don’t have fixed moments, but there are plenty of those opportunities that pop up all the time: when we’re hanging laundry/tidying up/shopping/baking together, or when I’m dressing the smaller kids, I make sure to talk to my children.

Rochel: We used to have “Mommy Day,” where each child had two to three hours just with me, doing whatever they wanted. One child would want to go somewhere together; another might want to just talk (their choice of subjects); we might do something together in the kitchen; or play a board game or LEGO together. I also tried to write them notes and put them in their school bags or under their pillows.

Ahuva: For some of my kids, it works out that there’s a chunk of time that it’s just me and the child, and that’s our special time together. For example, my 8-year-old wakes up earlier than any of other kids, and we have a good half-hour together with nobody else around. That’s the time that he remembers all kinds of important things that happened in school that he wants to share with me.

My 3-year-old goes to playgroup by bus every morning, and it’s perpetually late, so we usually have about 10 minutes to sit on the bench together and read stories or just cuddle. My 6-year-old gets home the earliest, so he gets his mommy time then. For some of my kids, it doesn’t work out that way, so I try to involve them in something I’m doing anyway. For example, if I have to go out somewhere, I’ll ask one child if he wants to come along. If I’m baking a cake, I’ll invite one of the kids to join me. It does take a conscious effort, but hopefully nobody feels deprived of my attention.

Wellbeing

Feature

Just for Me My splurge:

Rochel:

Simi: Two washing machines

Going out to Torah shiurim, often with a friend, was/is my biggest self-indulgence.

Etty: Household help

Ahuva: Chocolate and ice cream

Mindy: I spend a lot on pretty, disposable dishes for our Shabbos and Yom Tov table. Not having piles of dishes in the sink is my simchas Shabbos and simchas Yom Tov.

Making It Work Here's how I tackled an issue that came up along the way: Rochel: Like many mothers, sorting clean laundry was not my favorite pastime, and it tended to pile up in mountains, which were moved as necessary (off the table to a bed in order to use the table; off the bed and onto the floor to go to sleep). We made a contest out of it. I sat on the sofa with the baskets of clean laundry within reach and handed them out to individual kids who raced to put it in the right drawer/cupboard and come back because they got points, and the most points earned a nice treat. Kids can be taught to sort dirty laundry if you have labeled hampers for white hot/white cold/colored/delicate.

We had individual contests to improve middos and skills. Chores were not optional, but each child had a voice in which ones were delegated to him. I tried hard to be considerate of each one’s natural inclination. For example, I had a daughter who found being in the house confining, so she was the Minister of Outside Affairs and she did the shopping, or supervising of siblings in the park. Another daughter could not stand disorder, so her job was to straighten up messy rooms. Helping get the little ones to bed went to the daughter who came up with the most dramatic stories.

82 Wellspring | November 2019

Mindy: As our family was growing, I realized that, as a perfectionist, I would have to learn to cut corners if I wanted to retain my sanity. I remember spending a lot of time thinking about what was more important to me and what less so. Nowadays, having a clean kitchen counter and empty sink are still high on the list, but highest of all is having time alone with my husband at least once a week. We go out together almost every Thursday evening, even just for a drive in the car, for about an hour, and that is what energizes me. In the moments when I feel like I’m losing it, like when everyone’s screaming “Mommy, Mommy” at the same time, I remind myself that “this too will pass.” It takes me through the most hectic afternoons.

ALWAYS A STUDENT What my life has taught me:

Rochel: I remember reading an article like this one when I still had young children at home and I found it so helpful. Now that I’m older and wiser, I’m happy to share what will hopefully be helpful to those who are starting out. My belief is that the most important thing for children’s emotional health is the personal example set by their mothers in their everyday lives. In Nesivos Shalom, the Slonimer Rebbe writes that children become their parents’ “she’ifos,” goals and dreams, so it is important to be what we want them to be, and to make our greatest desires about ruchniyus. Our children need to see us working on our own middos. They’ll see us fail, fall, and then get up again. This is a precious lesson for them to learn. Humor is also very important. Laughter (when appropriate) is an antidote to stress. It helps round off sharp corners in life.

Mindy: As the mother of a large family, I’ve learned that the more we let go, the more blessing we bring into our life. With so many responsibilities and so much that we want to do, I was “forced” to learn that I am not in control. There’s no way that I could have gotten to where I am today without Hashem leading me here every step of the way. It’s a good thing I learned this before starting shidduchim with my children!

Ahuva: When our third son was two months old, he had a cardiac arrest due to viral meningoencephalitis, which left him in a vegetative state. After nine months in the hospital, we brought him home and ran a mini-ICU in our home. He had a tracheostomy and was ventilator-dependent and tube-fed and required a lot of care. We were zocheh to have him for eight years. He was niftar 11 years ago. We had six other children at the time. Growing up with a brother with such special needs definitely had a strong impact on all of them — and on the way our home ran at that time. It taught us a lot about what it means to give selflessly, a lesson I keep learning as a mother of eleven.

Wellbeing

Feature

Good Morning, Sunshine Setting up a successful morning routine Tziri Hershkovitz In many family-blessed homes, mornings tend to be the most hectic time of day and, therefore, the most stressful part. And that’s a pity, really, because there’s much to be said for starting a day right. When children are sent off to school with an esteem-boosting hug and smile, their entire day is more productive.

In my years of promoting effective and enjoyable homemaking, I’ve amassed a host of tips that have, baruch Hashem, revolutionized thousands of homes. Here are three of my favorites.

1. PREPARE TO BE AMAZING Those women who have it all together are not necessarily more skilled or smarter than you — they’ve simply realized that doing things at the last minute, while ostensibly taking the same amount of time, is more stressful and therefore more prone to error. The solution: prepare. The evening before is when you want to prepare the kids’ clothing (and shoes!), their school bags, snacks, mitzvah notes, etc. In the morning, a hanging hem is a catastrophe, a misplaced shoe a day-wrecker. Issues that can calmly be resolved in a few minutes — in the evening — throw an entire morning off-course. If breakfast is served at home, make your mornings mornings easier by ensuring that you have the ingredients, and perhaps preparing in advance as well. Preparing your own clothing the night before also helps the routine flow more smoothly.

2. RISE AND SHINE Most women make complicated calculations to determine the absolute last minute that they can wake up and still make their children’s first bus on time. These advanced algorithms will, at most, grant them a few more minutes of sleep — but also ensure a stressful morning. The solution? Take your perfectly calibrated number and subtract 15 minutes. Those 15 minutes are the “Rise and Shine” part of the morning routine. In that time frame, you say Modeh Ani with a grateful smile on your face (which will give you energy-inducing endorphins and a more

positive perspective), you then make your bed (so it doesn’t invite you back!) and open the shades (for the sun’s generous dose of serotonin, which boosts your mood). You’ll proceed with freshening up, getting dressed into something flattering yet comfortable, and beautifying yourself. Women need to look good to feel confident and in control. Your family deserves that! And never skip putting on comfortable shoes — it adds a bounce to your step. With the Rise and Shine routine you’ll find yourself calmer as your sleepyheads go through their own morning preparation.

3. MANAGE YOUR TIME The topic of time management is broad, but one of the best tips is working with a timer. Among its benefits: a timer keeps you focused, gets you moving faster and, best of all, will surprise you by demonstrating how few minutes most tasks really take. That recognition will alter the way you feel about many of your daily activities, which is so important, because it often isn’t the physical work that exhausts us, but the mental pressure of knowing how much we have to do. Removing that association with the chore will make the work so much easier. At the end of the day, the best gift you can give yourself is discovering the many helpful hacks that can make homemaking fun. Like how simply smiling more will change your day, because our bodies don’t recognize stress when we smile. Or the concept of turning your routines into habit. By doing the same (written-down) sequence every day, you get to experience the bliss of a no-thinking-required, choreographed dance that seems to be completed on autopilot. As busy mothers, some think that unless they work hard, they haven’t given it their all. But the most important lesson you want to teach your kids is how to have a joy-filled and successful day. So show them that smart adults utilize the helpful tools that Hashem put before them — and learn to enjoy your day. You’ll be happier. And everyone knows: a happy mom is a happy home.

Tziri Hershkovitz is the co-founder and author of Hakol Beseder, the program that has been guiding women for 15 years on easy, effective, and enjoyable homemaking. To find out more about her book, newsletter, or workshops, she can be reached at info@hakolbeseder.org.

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Wellbeing

Emotional Eating By Shira Savit

Are You Getting Enough Vitamin H? There’s More to Health Than the Food You Eat Ever wondered why your friend lost 15 pounds on the diet you had no luck with? How could it be that you went on a 10 day vacation, “ditched” your diet, and actually lost weight? Or, why were you able to eat the same way just a few years ago and maintain a steady weight, while now, you’re gaining weight while eating the same food? And why is commonsense nutritional advice, such as “eat less and exercise more” not helping you shed the weight you want to lose? I often get calls from perplexed individuals who have followed all the sensible nutrition and dieting “rules” but have not been able to lose weight and keep it off, nor solve their health challenges. 86 Wellspring | November 2019

The reason is simple: there is no one size-fits-all diet. What’s more, there is no perfect diet. We human beings are way more complex than simple input-output machines, where food and nutrients go in, and perfect health and weight come out.

Certainly, nutritionally sound foods and supplements are vital components of health and weight loss, but there is much more to the equation. For example, research shows that sleep, overall health, hydration, and genetics all have a significant impact on digestion and absorption. However, there is still more to consider. My field, mind-body nutrition, teaches that our thoughts, feelings, beliefs, and emotional states significantly influence our body’s calorie burning capacity. Thus, yesterday’s diet may have worked during a calm phase of life, whereas

Eating her healthy food in such a hurried manner actually caused her body to metabolize her food less efficiently.

Take Sarah, for example, who came to see me for help with weight loss and digestive issues. According to the books, she was eating “all the right foods,” yet she constantly felt gassy and bloated, and was still struggling to lose the extra weight she had gained during her last pregnancy. I made a few minor tweaks in Sarah’s diet, but I recognized that her issue was not solely about her food intake. Sarah was a mother of seven who worked two jobs and was constantly on the run. She rarely sat down, rushed through her meals, and paid little or no attention to what she was actually eating. In our work together, Sarah learned that eating her healthy food in such a hurried manner actually caused her body to metabolize her food less efficiently. This contributed to her inability to lose weight. With my guidance, Sarah learned tools and strategies that helped her slow down, relax, and pay attention while eating. These changes helped Sarah lose weight, rid herself of gas and bloating, and enjoy her meals. under today’s stressors, the same caloric intake settles on your midsection. Likewise, the time of day and the way that we eat both directly affect how we metabolize food.

In my work with clients, “who the eater is,” (such as age, personality, life circumstances, and relationship with food) is just as important as the food the eater consumes. While I do offer personalized food plans and meal suggestions, many of my clients have had the most success in losing weight and healing health challenges by learning about the various non-food related factors that impact their individual metabolism.

In the next few installments, I will describe in more detail how digestion and metabolism are impacted by mind-body nutrition factors. You should certainly make sure to get your vitamin C from oranges, vitamin D from the sun, and vitamin K from spinach. But stay tuned for your introduction to important megavitamins you might not have heard of, such as vitamin H for happiness, vitamin T for trust, and vitamin A for awareness. These essential “nutrients” might not be listed in the nutrition facts of your protein bar, but don’t let that fool you. If something nourishes your emotional state, it will likely nourish your body as well.

Shira Savit, MA, CHC, MHC is a mental health counselor with multiple certifications in nutrition and health. She specializes in helping her clients with weight loss, emotional eating, and binge eating. Her unique approach incorporates both nutritional and emotional factors to help her clients reach their goals. Shira has a private practice in Yerushalayim and also works with women in any location via phone or Skype. She can be reached at 516-978-7800 or Shirasavit@gmail.com.

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Coming Next Month!

Shapeless Dance For you and me, strep is a nuisance. For my daughter Yaffi, itâ&#x20AC;&#x2122;s a fiendish puppeteer, wreaking havoc in her brain.

How can we protect her?

A brand new serial diary in the pages of Wellspring by Rina Levy

KNAFAYIM

The premiere organization strengthening and supporting families facing pregnancy and early baby loss.

CALENDAR OF EVENTS SEPTEMBER 2019 - MARCH 2020 PATHWAYS

MEN'S CORNER

(Post Hysterectomy) moderated by:

moderated by:

RABBI DR. MOSHE WINOGRAD

CHANI JURAVEL LCSW

SUNDAY

Nov 10

Jan 5

WEDNESDAY

Feb 16

March 10

PAINFUL CHOICES

Nov l3

Dec 18

Jan 22

Feb 26

March 22

HEARTBEATS

STILL A MOTHER

{Termination)

Monthly Support Call

moderated by:

moderated by

RUTH GABAY, LCSW

DVORA ENTIN, LCSW

TUESDAY

(Baby Loss) moderated by:

CHAN IE DELMAN, LCSW

MONDAY

Nov 5

Dec 3

Dec 31

Jan 7

Jan 28

Feb 25

March 24

March 30

Feb 3

SUNDAY

March 3 Oct 30

Nov 27

Feb 19

March 18

Jan 15

Winter Series

Comfort, Clarity, and Acceptance

October 2 8

November 2 5

Intro: My Emotions Count: Tending to Yourself After a Loss Dvora Entin, LCSW

How Many Children Do You Have? Answering Difficult Questions Ruth Gabay, LCSW

November 4

December 2

Understanding the Crisis Experience: Dealing with Shock and Denial Rabbi Dr. David Fox, PHD

Facts and Statistics of Pregnancy Loss: A Clear Medical Synopsis Dr. David Lubell, MD

November 11 Divide and Conquer: Putting Blame and Guilt in its Place Sara Miller, PHD

November 18 The Impact of Loss on Marriage Faigie Singer MSN, RN

December 9 Factoring a New Reality Into Normal Living Malkie Klaristenfeld

December 16 Balancing the Equation: Addressing the Fear of Starting Over Fran McCarthy, MS, RNC

Pre - Yorn Tov Specialties

April 5 - "Pesach a Three Tiered Approach"

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ISSUE 46

NOVEMBER ‘19 CHESHVAN 5780

Autumn Flavors Warm up with healthful comfort foods like Mushroom Cream Soup with Rosemary Croutons

Dinner’s Done My go-to vegetable side dish that is quick and easy to prepare Bubby’s Favorites Charnie’s nutritious twist on the famous Hungarian-style cheese blintz

Index Page

Cozy Comforts In Color

HEARTY AUTUMN DISHES

Page

Have it Homemade

111

CHILI SAUCE

Page

My Table

120

VEGGIE SIDES

Page

Boost

128

BEDTIME AID

THYME FOR DINNER

TASTE + TRAVEL

TIDBITS

NUTRITION FACTS

SHEET PAN SALMON

THIS MONTH: HUNGARY

RUNNING LOW

THIS MONTH: AVOCADOS

P. 113

P. 114

P. 123

P. 126

um Italia

RTED IMPO FROM ITALY

atoes

e Wit h

Mad

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However we dice it, you,ll crush it.â&#x201E;˘

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COOL WAYS TO USE TAHINI

Your morning toast just got a major upgrade. Smear a spoonful of creamy tahini onto a crusty slice of bread, pile on sliced apples, a squeeze of honey, and a sprinkle of cinnamon for the Apple-Tahini Toast of your dreams.

Ditch the ketchup and mustard for a minute, because the classic combo of yogurt, lemon juice, tahini, and garlic is the perfect topper for your next burger.

DOUGHNUT

There’s nothing better than dipping a freshly baked doughnut head first into a warm glaze of tahini and maple syrup. Seriously, nothing.

Dip your veggies into a tahini dip for a crunchy and delicious afternoon snack.

CHICKEN FINGER DIPPER

Go ahead, dip your chicken fingers into a luscious tahini sauce. You’ll love it way more than an old school ketchup—we promise. But If you’re truly set on a ketchup-based dip, try combining lemon juice, mayonnaise, ketchup, and tahini for an addictive dipping sauce. It could be just the answer you’ve been looking for.

VEGGIES

EGG Topper

ss MILKSHAKE Nutty tahini cuts through the sweetness of a creamy, sugary milkshake perfectly for a seriously satisfying sweet treat. Spoon the buttery sesame goodness into your favorite milkshake recipe.

Fry them, scramble them, poach them, or whip them into an omelette. However you take your eggs, they need a drizzle of tahini. It’s the flavor combination you wouldn’t expect to love.

Dear Cooks, You don’t need to come here, to the Seasoned letter, to learn about the benefits of eating healthfully. Every single month, throughout the pages of this magazine, you get your fair dose of guidance and research on this important topic. However, what I could share with you here is how my own life has been impacted by making the switch to a healthy lifestyle several years ago. Aside from the known benefits like feeling more energized, maintaining a healthy weight, and simply feeling great, here’s one interesting thing that happened as a result: I started appreciating rain! Rain, the thing that used to irk me to no end, actually took on a sense of excitement. Like those little girls who keep checking for rain so they can use their frilly pink umbrellas, like the kids in Eretz Yisrael who wait with bated breath to finally fill their plastic cups with water from the sky, I actually look forward to rain. Rav Avigdor Miller, ztz”l, used to say that we spend an entire day in shul davening for rain on Shemini Atzeres and then, when we walk outside to a world where our prayers have been fulfilled, we sigh at the sight that greets us: exactly what we’d just asked for! No, I won’t kid myself that rain doesn’t have its inconveniences, but once I started appreciating produce — a crisp apple over a Viennese crunch — I became more cognizant of the gifts rain affords us. While water is vital even to the production of candy and cake, its importance is all the more pronounced when it comes to fruit, vegetables, nuts, and seeds — the foods that make up the majority of a healthy diet. So yes, these days, when I open the shades in the morning to find a world dotted in droplets, I am grateful. In this issue of Seasoned, you’ll be treated to an array of nutritious dishes featuring the autumn colors. In addition to their deep flavor, what a beautiful sight the meals like these are — all thanks to the rain! Gather your family around the kitchen table and enjoy healthy comfortfood dinners on these cozy fall evenings to the relaxing patter of rain outside your window. Happy cooking,

Est her Cheshvan 5780 | Wellspring 97

some have well guarded trade secrets we just call them family traditions

HERZOG LINEAGE nine generations of patient winemaking

Cozy Comforts in Color Autumn. Itâ&#x20AC;&#x2122;s that time of year when we switch over from light, summery meals to warmer, more satisfying dishes. As the leaves change color and begin to fall, we want to introduce those beautiful orange, gold, and crimson hues into our kitchens. And, of course, we want them to be comfort foods, which, all too often, translates into higher calorie choices. However, the recipes we created for you this month are a great way to celebrate the bountiful seasonal ingredients while keeping healthy at the same time.

Recipes, styling, and photography by Yossi & Malky Levine

Pear Chia Seed Fruit Crisp A fruit crumble is a really delicious way to end a meal. For years I have been “smuggling” healthy ingredients into my soups and casseroles; I now do it with my desserts too. The addition of seeds and oats yields that perfect crunch.

6 ripe pears, peeled 2 Tbsp water Topping 2 cups oats 2 Tbsp whole wheat flour 3 Tbsp flaxseeds 3 Tbsp chia seeds ½ cup coconut oil ½ cup coconut sugar

Preheat oven to 375°F. Chop pears into bite-sized pieces. Place in a pot with water over medium heat and cook for 10 minutes until softened. In a mixing bowl, stir all topping ingredients together. Don’t overmix — you want the mixture to remain clumpy. Transfer pears into individual ramekins (or one large baking dish). Sprinkle with topping and bake for 25–30 minutes. Yield: 6–8 servings

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Kohlrabi Coleslaw

I really don’t like salad drenched in mayonnaise. Not only is it unhealthy, but it also masks some of the more delicate flavors of a salad. This mayonnaise-free kohlrabi coleslaw is the perfect balance of flavors and textures. I believe that kohlrabi is underrated as a vegetable. It’s a great source of vitamin C and can be enjoyed raw, roasted, or in soups. In this recipe, it adds the perfect crunch so you can enjoy a healthy coleslaw.

1 kohlrabi 2 carrots 2 beets Dressing ¼ cup olive oil ¼ cup lemon juice ¼ cup coconut sugar 1 tsp salt

With a mandolin, food processor, or by hand, finely slice vegetables to form thin, long matchsticks. In a screw-top jar, mix dressing ingredients. Pour over vegetables and serve. Yield: 6 servings

102 Wellspring | November 2019

Mushroom Cream Soup with Spelt Rosemary Croutons This creamy mushroom soup is absolutely delicious! Creamy soups are often hard to recreate as a healthy option, but I think this one really hits the spot. Because it’s vegan, it can be served at any meal — meat or dairy — and your guests will be wondering how it’s sooooo creamy. Use a variety of mushrooms for a really rich, intense flavor.

1 Tbsp olive oil 1 large onion, diced 8 cloves garlic, minced 5 cups mushrooms, sliced 1 13-oz can coconut milk 3 cups water 2 tsp salt Spelt Croutons spelt baguettes, sliced or cut into crouton-sized chunks olive oil spray 2 sprigs rosemary, roughly chopped

In a large pot, heat olive oil. Add onion and garlic and sauté for 5–7 minutes until softened. Add mushrooms and sauté for an additional 5 minutes. Add coconut milk and water, bring to a boil, and simmer for 15 minutes. Using an immersion blender, blend until smooth and creamy. To prepare the croutons: Preheat oven to 400°F. Spray baguette slices or chunks with olive oil, sprinkle with rosemary, and bake for 10 minutes. Top soup with a hot baguette slice or croutons. Yield: 6–8 servings

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Miso Steak and Chips Even if you’re back to your diet as soon as Succos is over, there are times when you just need that comfort food. Here’s one way you can do it even while counting calories. Have your steak and fries and feel good too! The lovely orange hue of the fries is a perfect autumnal side dish to a delicious Asian-style steak.

2 boneless rib eye steaks 3 Tbsp brown miso paste 2 cloves garlic, crushed 1 Tbsp olive oil ½ tsp salt Sweet Potato Fries 2 medium sweet potatoes, cut into fries 2 Tbsp olive oil 1 tsp salt ½ tsp freshly ground black pepper

Pat steaks with paper towel to ensure surface is dry. Mix together the rest of the ingredients and pour over steaks. Marinate for at least 30 minutes. Heat a grill pan (without oil) until smoking. Cook steaks for 4 minutes on each side. To prepare the fries: Preheat oven to 400°F. Toss sweet potato fries in olive oil, salt, and pepper and arrange on a lined baking sheet. Roast for 40 minutes. Yield: 2 servings

106 Wellspring | November 2019

Cheshvan 5780 | Wellspring 107

108 Wellspring | November 2019

Salmon Sliders with Apricot Relish Now that we’re back to dinner around the kitchen table every night, this is a fun way to serve salmon and makes a great alternative to a heavy meat meal. Serve in slider buns or on its own. Here’s another perk, especially if feel like you’re running a restaurant with every child coming home at a different hour: these sliders can be eaten hot, cold, or room temperature. You can also pack them in your lunch bag or have them ready for when the kids come home from school.

1 lb ground fresh salmon 2 eggs, beaten 1 Tbsp chopped fresh dill 1 Tbsp freshly squeezed lemon juice ½ cup whole wheat bread crumbs 2 scallions, thinly sliced Apricot Relish 1 Tbsp olive oil 1 cup dried apricots, chopped finely 1 shallot, diced ¼ cup water ¼ tsp salt

Preheat oven to 400°F. In a large mixing bowl, mix ground salmon thoroughly with a fork. Slowly add in beaten eggs and mix again. Add rest of ingredients and allow to sit for 15–20 minutes. Form into 2-inch round sliders and place on a parchment-lined sheet. Bake for 25 minutes, until sliders are just starting to brown on the outside. To prepare the relish: Heat olive oil in a small pot. Add apricots and shallot and sauté for a few minutes until softened. Add water and salt and simmer for 5 minutes. Allow to cool. Top salmon sliders with apricot relish when serving. Yield: approximately 16 sliders

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e g a ll i v a s e It tak s s la g a e s i a to r by

By Yossi and Malky Levine

Chili Sauce The bottle of bright chili sauce in the back of my refrigerator was always my guilty pleasure. There was something about the fake orange color and the gloopy consistency that seemed to brighten up even the dullest of meals.

4–6 hot chilies, tops and seeds removed

But all that changed when I made my first batch of homemade chili sauce. I haven’t used the storebought version since. The fact that I no longer have to feel guilty when using chili sauce makes this delicious condiment a win-win! Use the amount of chili that suits your taste.

1 tsp salt

And the best part is that despite its non-processed ingredients, this stays fresh for weeks in the refrigerator. Pour over chicken, fish, meat, or even salad, for a kick of fabulous flavor.

1 onion, halved 3 ripe tomatoes 3 cloves garlic 1 Tbsp oil 1/3 cup xylitol 2 Tbsp apple cider vinegar 1 cup apple juice

In a food processor, blend chilies, onion, tomatoes, garlic, and salt. Heat oil in a frying pan and add mixture. Cook down for 15–20 minutes, until softened. Add xylitol, apple cider vinegar, and apple juice. Cook down for 5 minutes. Let cool and transfer to an air-tight jar. Store in refrigerator. Yield: 2–3 cups sauce

CAUTION:

FRIENDS MAY APPEAR OUT OF THE BLUE

@BARTENURABLUE

Imported by Royal Wine Corp., Bayonne, NJ. Enjoy Bartenura Blue responsibly.

By Yossi and Malky Levine

SHEET PAN SALMON WITH BABY POTATOES AND ASPARAGUS Who doesn’t love a great one-pan meal? Be it one-pot, one-skillet, one sheet pan — they’re just my favorite because I basically toss everything together and let it cook on its own. As an added bonus, if I line my sheet pan with parchment paper before baking, sheet pan dinners mean virtually no clean up! This baked salmon sheet pan meal is packed with both nutrients and hearty flavors. While it’s perfect for easy weeknight dinners, the chili sauce adds a gourmet touch, making it elegant and delicious enough for entertaining. 4 salmon fillets 2 lb baby potatoes, halved 1 tsp salt 1 tsp garlic powder 2 Tbsp olive oil 1 bundle of asparagus 4 Tbsp homemade chili sauce (recipe in Have it Homemade) 1 lime, halved Preheat oven to 450°F. Line a baking sheet with parchment paper. Toss potatoes in salt, garlic powder, and olive oil and arrange in a single layer on the sheet. Bake for 10 minutes. Arrange salmon fillets and asparagus next to the potatoes. Brush salmon with chili sauce, then squeeze some lime juice over fillets. Return baking sheet to oven for an additional 15 minutes. Yield: 4 servings

By Charni e

114 Wellspring | November 2019

Kohn

Szia from Hungary! If your ancestors hail from Hungary, we’re sure to find plenty in common. Besides for the heavy brocade on our grandparents’ windows and the floral and gold china dishes on their table, we’re guaranteed to never leave their home hungry. While too much of a good thing is also too much, at least the dishes we get to sample are that delightful! Hungarian food tends to be carb-loaded and extremely filling. Bread is an essential staple that is served with nearly every meal. Traditional Hungarian food is often based on meat, vegetables, dairy products, and cheese. Since the soil in Hungary is very fertile, a vast variety of produce is grown. This is why you’ll find an abundance of fruits, vegetables, and nuts in most Hungarian kitchens. Hungarian cuisine relies heavily on paprika. Used to flavor many Hungarian dishes, this national spice is pungent with flavor, ranging from sweet to spicy and even smoky. The national dish of Hungary is gulyas, better known to us as goulash — a stew made of meat and sometimes vegetables. Some other Hungarian dishes we’ve come to know and love are letcho, stuffed cabbage, blintzes, shlishkes, and chicken paprikash. A proper Hungarian meal always begins with leves, soup. Meggyleves is a sweet and sour cherry soup popular in Hungary. Stewing and steaming are two methods of cooking commonly used in Hungarian cuisine. Desserts and pastries are also commonly served at Hungarian meals. A popular dessert is flodni, a layered apple, walnut, and poppyseed cake. While very time-consuming to put together, the results are outstanding. With a Hungarian chef at your meal, you’re sure to leave with a full stomach and an even fuller heart.

Travel Tidbits The love of paprika is so great in Hungary that there are actually two museums dedicated to the spice. Hungarian is one of the most difficult languages to learn.

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Hungarian Goulash Total cooking time: 2 hours Now that the temperature outside is dropping, bring Hungarian warmth into your home. Dig in to a bowl of the ultimate Hungarian comfort food and feel the chill leave your bones.

2 lb kolichel 2 Tbsp oil, for sautéing 1 onion, cut into thin half rings ½ green pepper, finely diced 1 small plum tomato, finely diced 2 potatoes, cut into 1-inch cubes 2 cloves garlic, minced 2 Tbsp Hungarian paprika ¼ tsp black pepper 2 cups water

Cut kolichel into 1-inch cubes (or ask the butcher to do so). Place oil in a pot and heat over medium heat. Sear meat cubes for 3 minutes per side, then set aside. Add onion, pepper, and tomato to the pot and sauté for approximately 20 minutes. Add the rest of the ingredients into the pot, cover and lower heat to low. Cook for 1½ hours, stirring once or twice.

116 Wellspring | November 2019

Not Your Bubby's Polachintas Total cooking time: 45 minutes Yields: 8 blintzes While I love my bubby’s blintzes, and I argue with my friends over whose Hungarian bubby has the best recipe, the downside is that those blintzes really do not love us or our waistlines. Here’s where I’ve stepped in to help. You can now enjoy homemade polachintas and feel great both during and after eating them!

Crepe

Filling

Strawberry Sauce

1 cup whole wheat flour

7 oz farmer cheese

16 oz frozen strawberries

2 eggs

¼ cup low fat vanilla yogurt

¼ cup coconut sugar

½ cup almond milk

¼ tsp vanilla extract

¼ cup water

½ cup water

1 Tbsp honey

1 tsp coconut sugar ½ tsp vanilla extract

To prepare the crepes: Combine all ingredients and whisk well until batter is smooth and runny. Refrigerate for a minimum of 30 minutes, or maximum overnight. Place a small frying pan on medium heat and lightly spray pan with cooking spray. Once pan is hot, add a bit less than a ladle of crepe batter. Cook for about a minute and flip. Cook for an additional 30 seconds and remove from pan. Repeat until all crepes are done. To prepare the filling: Using an immersion blender, blend all ingredients until smooth. Place two tablespoons of filling on the lower part of the crepe. Fold envelope style and roll up. To prepare the sauce: Cut strawberries into small pieces and place in a medium pot. Add coconut sugar and water. Simmer over medium heat for 30 minutes or until strawberries are soft. Mash strawberries and strain with a fine mesh sieve so you get smooth strawberry sauce. Pour over blintzes and serve with fresh fruit.

In the pages of Wellspring, we share expert advice from some of the community’s most popular and competent dietitians and nutritionists. In this column, you get to see how they practice what they preach in their own kitchens. Pull up a chair at “My Table” and join the chat.

Veggie Sides This Month:

As we head into the winter routine, it’s back to concocting healthy dinners for our families every evening. While proteins and carbs usually get checked off easily, it’s the vegetable part of the meal where we often get stuck, especially if we want the menu to be familyfriendly and appealing, as well as needing prep that’s not too time-consuming. While we can always toss together a salad when we’re in a pinch, for most of us, winter dinners call for hot, tasty components. What’s your fastest, easiest-cooked vegetable side dish?

Tamar Feldman, RDN, CDC: Here are some of my family’s favorites: • We like frozen cauliflower sprayed with avocado oil, sprinkled with Himalayan salt, paprika, and turmeric, and roasted at 400°F until lightly browned. •I add a bag of frozen broccoli to my Thursday night homemade pizza or lasagna. After covering it with sauce and cheese, even my finicky kids enjoy it, and mom gets a break from veggie prep that night. • A blended veggie soup using leftover chicken soup as a base goes nicely in my house, and is an easy vegetable dish I opt for at least once a week. The advantage is that the vegetables don’t need to be diced into small pieces because it will be blended, and that saves time. I change it up with add-ins: barley, quinoa, potato, split peas, or red lentils are all rotated for variety and to add thickness to the soup. • Haricot verts (the thinner, more delicate green beans) roasted on a cookie sheet at 400°F with salt and avocado oil are a huge winner in our house. If the hot pan is out as my kids walk in the door, it will be finished in five minutes flat, before they even sit down for their main.

120 Wellspring | November 2019

Shani Taub, CDC: Squash is my favorite vegetable. I rinse it well, chop it into rings, top it with a little cooking spray and salt, and bake for about 45 minutes.

Rabbi Eli Glaser, CNWC: We take a bag or two of frozen whole green beans, pop them into the microwave for a couple of minutes, and drizzle with olive oil and garlic salt. Our kids love them.

Tanya Rosen, Nutritionist: Broccoli, zucchini, peppers, and carrots are all easy to prepare. Simply toss with oil, add vegetables to pan and spice with salt, pepper, and Italian seasoning, and bake for about 45 minutes. They come out crispy and are even fun to eat! One way to make the dish even more kid-friendly is to thread the vegetables chunks onto (soaked) skewers before baking.

Bashy Halberstam, Health Coach: I put a whole kabocha squash in the oven and bake it for about an hour until soft. When I remove it from the oven, I cut the squash in half and scoop out the seeds. It’s creamy and delicious just like that.

Laura Shammah, MS, RDN: My fastest vegetable is frozen broccoli sautéed with either sesame, avocado, or olive oil, together with garlic and salt. I actually make it using thawed broccoli in less than five minutes while my kids are walking in the door. Broccoli is a superstar vegetable. It’s known for its cancer fighting power and is a nutritional powerhouse. One cup contains more than 2 g protein, 2 g fiber, 288 mg potassium, 43 mg calcium, and 81 mg vitamin C — in addition to folate, magnesium, phosphorus, beta carotene, vitamin A, and carotenoids. Frozen produce is picked and packaged in peak season, and can contain as many nutrients — if not more than — fresh produce.

Shiffy Friedman: My version of deconstructed deli roll is one dish I prepare often. I sauté one or two bags of coleslaw mix in a bit of oil for about 10 minutes, then add mustard and spices and let it cook for an additional 20 minutes. Although the cooking takes time, preparing the vegetables doesn’t. If I need a protein for dinner that night, I add in raw chicken cutlet chunks, let them cook for about 30 minutes, and we’re good to go. Squash rounds cooked in a can or two of tomato sauce also does not involve a lot of prep and makes for a hearty, hot side. While the dish tastes better with a sautéed onion, it can be omitted to save time. Another vegetable side dish that I end up making very often is oven-roasted vegetables. It’s worth preparing even for the delicious aroma this brings into the kitchen, and the beautiful array of color makes it appealing for the kids too. This dish takes about 10 minutes of prep time on my part, but the one drawback is that I have to do it at least 45 minutes before dinner for it to be ready on time. Preheat the oven to 400°F. Cut a few colored peppers into large slices (about 4 per pepper), and cut zucchini and eggplant into about 1-inch rounds. You can add some sweet potato rounds to take care of carb component, too. Spread them out onto two baking sheets. Spray the vegetables with oil and sprinkle with Gefen Montreal chicken spice. Bake for about 40 minutes. Leftovers make a great addition to the next day’s salad at lunch.

Compiled by Shiffy Friedman

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‫חלב‬ ‫שראל‬ ‫י‬

Real Dairy. Real Cream. Really Irresistible.

T h e f i r s t D a i r y C h o l ov Y i sro e l Whi p e d Crea m , p r n o w av a i l a b k oshe . l s u permar e a t ery w h e r e ke t s e v

Eat Well

Nutrition Tidbits in the News By Malka Sharman

Running Low Seven nutrients most people are deficient in Itâ&#x20AC;&#x2122;s no news that vitamins and minerals are important to our health and that ingesting them through the foods we consume or through nutritional supplements helps the body stay healthy and function optimally. However, surprisingly enough, according to the most recent U.S. Dietary Guidelines, most adults are not getting sufficient amounts of some basic, vital nutrients. Here are the seven that topped the charts. And while youâ&#x20AC;&#x2122;re at it, you can get acquainted with their benefits and learn from which foods you can best obtain them.

1 Potassium Potassium supports healthy blood pressure and lowers the risk for kidney stones and bone loss. Our muscles and nerves also require this mineral in order to work properly. Potassium is found naturally in many dairy products like milk, as well as in potatoes, sweet potatoes, bananas, and avocados.

Cheshvan 5780 | Wellspring 123

Eat Well

Nutrition Tidbits in the News

Magnesium

Magnesium is one reason spinach is so good for us — it has plenty of this mineral that’s known to help the immune system fight diseases. Magnesium has also been proven to lower blood pressure and may even help prevent migraines. If someone has recurrent stomach or intestinal problems, it may be possible that they’re low on magnesium. Beans, peas, whole grains, and nuts (especially almonds) are good sources of this mineral.

Vitamin A Vitamin A supports good vision, healthy immunity, and tissue growth. To get more of this vitamin in your diet, focus on consuming orange and yellow fruits and vegetables, like sweet potatoes, carrots, and squash. You can also get a generous dose from spinach and broccoli.

Vitamin D Our bones, muscles, and nerve fibers all need vitamin D. This vital nutrient also helps keep the immune system working optimally. While the body can make its own vitamin D from the sun’s rays, now that winter is setting in, we should be getting more of it from the foods we eat. Some good sources include salmon, mushrooms, liver, cheese, and egg yolks. Milk, some brands of orange juice, and many cereals are fortified with vitamin D.

5 124 Wellspring | November 2019

Calcium Remember being told to drink that whole cup of milk so you’ll have strong teeth and bones? And there’s even more reasons why this mineral is so necessary. Calcium is also essential for strong, healthy muscles, especially the heart muscles. When an individual absorbs adequate potassium and magnesium, calcium may even help prevent high blood pressure. Dairy is an excellent source of calcium (your mother was right). Other foods with calcium include canned salmon, kale, and broccoli. Bear in mind, though, that vitamin D is vital for proper absorption of calcium.

Fiber

Get your fill of fiber from whole grains, beans, vegetables, and fruits. A high-fiber diet may help lower cholesterol and promote elimination. Plus, it may lower the risk of heart disease, diabetes, and some cancers. If you want to lose a few pounds, make sure to eat enough fiber —it leaves you feeling fuller and you end up eating less.

Vitamin C Can this winter hero cure the common cold? Not a sure thing. However, research suggests that it may make an individual feel less sick and strengthen their immune system. This vitamin, which is found in many vegetables such as carrots, kale, spinach, and butternut squash, as well as in fruits like oranges, boosts the growth of bone and tissue. As an antioxidant, it may also help protect cells from oxidative damage. Try these natural sources as a better alternative to vitamin C candies!

Pricey Candy

Is taxation the solution to everything? Can’t get the kids to stop eating sugar? Make them pay a price for it. Apparently, it’s an approach the government has been contemplating to help prevent and fight obesity. A study published by BMJ suggests that imposing taxes on high-sugar snacks such as cakes and sweets may be an effective method to help reduce obesity, which has been increasing across the world. As of 2018, roughly 30 percent of American population was struggling with this condition. This proposed tax would mainly be focused on sugar-sweetened drinks. But in most places, sugary snacks, such as cookies, cakes, chocolates, and sweets make up more of people’s unhealthy sugar and caloric intake than sugary drinks. Therefore, reducing purchases of high-sugar snacks has the potential to make a greater impact on population health than reducing the purchase of sugary drinks.

To explore this in more detail, researchers used economic modeling to assess the impact of a 20 percent price increase on high-sugar snack foods in the UK. The results indicated that for all income groups combined, increasing the price of cookies, cakes, chocolates, and sweets by 20 percent would reduce annual average intake by around 8,900 calories, leading to an average weight loss of 2.9 pounds over one year. Interestingly, the model predicts that the impact of the price increase would be largest in low income households with the highest rates of obesity, say the researchers. As such, they predict that a 20% price increase in high sugar snacks “has the potential to lead to an estimated population level reduction in obesity prevalence of 2.7 percentage points after the first year.” Whether or not taxes on junk food will actually help prevent obesity, they will certainly inflate government coffers.

Cheshvan 5780 | Wellspring 125

Eat Well

Nutrition Facts in a Shell By Esther Frenkel

Here’s the place to check out nutrition labels for the nutrient-dense produce that come in their natural peels-- just so you know what wholesome goodness you’re feeding your family and yourself !

THIS MONTH:

AVOCADO Principle

Nutrition Value

Percentage of RDA

Energy

160 Kcal

Carbohydrates

8.53 g

6.5%

Protein

2.0 g

3.5%

Total Fat

14.66 g

48%

Cholesterol

0 mg

Dietary Fiber

6.7 g

18%

Folates

81 µg

20%

Niacin

1.738 mg

11%

Pantothenic Acid

1.389 mg

28%

Pyridoxine

0.257 mg

20%

Riboflavin

0.130 mg

10%

Thiamin

0.067 mg

5.5%

Vitamin A

146 IU

Vitamin C

10 mg

17%

Vitamin E

2.07 mg

14%

Vitamin K

21 µg

17.5%

Sodium

7 mg

0.5%

Potassium

485 mg

10%

Calcium

12 mg

Copper

0.190 mg

21%

Iron

0.55 mg

Magnesium

29 mg

Manganese

0.142 mg

Phosphorus

52 mg

Selenium

0.4 µg

<1%

Zinc

0.64 mg

Vitamins

Electrolytes

Minerals

126 Wellspring | November 2019

With Chanukah approaching, we’re in the season of fat-talk, as in talk about the food group whose benefits stump some and arouse suspicion in others. While being wary of trans fat (think margarine) and saturated fat (think latkes) is sensible, the panic surrounding natural foods that contain significant amount of unsaturated fats (think avocados) is not. Healthy fats are an essential part of a healthy diet that helps the body function at an optimal level. Monounsaturated fats, like the ones in avocado and nuts, literally oil the systems in the body, launching them into high-powered action. The avocado is virtually the only fruit that contains this heart-healthy kind of fat, but it’s good for you for other reasons too. Interestingly enough, avocados are actually a fruit, not a vegetable. Packed full of essential nutrients, avocado benefits include improved heart health, hormone balance, better digestive health, and so much more, as we’ll see below. For starters, the avocado is a heart-healthy nutrient-dense food. Nutrient-dense foods are those that provide substantial amounts of vitamins, minerals, and other nutrients while having relatively few calories. One-third of a medium avocado (50g) has 80 calories and contains nearly 20 vitamins and minerals, making it a great nutrient-dense food choice. The 2015-2020 Dietary Guidelines for Americans recommends that Americans increase their intake of dietary fiber, observing that dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes, as well as help provide a feeling of fullness and promote healthy laxation. Avocados, and especially avocado oil, promote heart health by balancing blood lipids because of their fatty acid composition. In terms of their chemical make-up, avocados are about 71 percent monounsaturated fatty acids, 13 percent polyunsaturated fatty acids, and 16 percent saturated fatty acids. Thankfully, after years of being forgotten, there is a growing body of clinical studies explaining why healthy sources of fat like avocado are so important in maintaining cardiovascular health. For example, researchers from Mexico administered an avocado-enriched diet to both healthy adults and people with high cholesterol and compared how they fared before and after eating avocados. After just one week, it was discovered that when healthy people with normal lipid levels ate avocados, their total cholesterol levels dropped 16 percent. The results observed in the high cholesterol group were even more profound. Not only did total cholesterol drop 17 percent, so did LDLs (22 percent) and triglycerides (22 percent), while their HDLs actually rose 11 percent. Rich in fat-soluble vitamins and monounsaturated fats, avocado benefits also include glowing skin, bright eyes, and shiny hair, both when eaten or used topically. The avocado is also a high-antioxidant food that contains lutein, a type of carotenoid that protects eye health and preserves healthy, youthful looking skin and hair. Contrary to what most people believe, diets lower in carbohydrates (especially high-glycemic, refined carbs) and higher in healthy fats are known to accelerate weight loss—so if you are looking to lose weight, avocados are your friend. Fats are super filling and increase satiety hormones that help you eat less overall. They allow you to go longer between meals without getting hungry and help prevent overeating, snacking, and sugar addiction. That’s one reason why increasing MUFAs in the diet is related to

better weight management and healthier BMI status. Researchers in charge of a 2005 study sought to dispel the myth that avocados are fattening and therefore should be avoided in energy-restricted diets. They examined the effects of avocados, a rich source of calories coming from monounsaturated fatty acids, as part of an energy-restricted diet on weight loss, serum lipids, and vascular function in overweight and obese subjects. The researchers found that consumption of 30 grams a day of fat from avocado within an energy-restricted diet did not compromise weight loss at all when substituted for 30 grams a day of mixed dietary fats. The diet high in avocado resulted in significant weight loss, in addition to other health improvements. Measurements including body mass, body mass index, and percentage of body fat decreased significantly in both groups during the study. But only the avocado group experienced positive changes in fatty acid blood serum levels. So, there are clearly avocado benefits to weight loss. As you now know, avocados are one of the best fruit sources of fiber. Depending on the size of the avocado, one whole fruit has between 11–17 grams of fiber. That’s more than nearly any other fruit and most servings of vegetables, grains, and beans. High-fiber foods are important for anyone with digestive tract issues because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, which prevents constipation, and helps pull waste and toxins through the intestines and colon. Fats are also essential for digestion and nutrient absorption because they nourish the lining of the gut. A low-fat diet can result in constipation or symptoms of irritable bowel syndrome (IBS), which is a fluctuating disorder of the gastrointestinal tract characterized by abdominal pain and change in bowel habits. Fatty acids play an important role in regulating central nervous system functions, reproductive health, and cognitive processes because they impact hormone levels and help balance hormones naturally. As a consequence, your moods also benefit when you eat enough healthy fats.

IN THE KITCHEN Avocado Chocolate Mousse

In most countries, and the trend is gradually reaching America too, avocados are regularly used in desserts. Their mild flavor, texture, and creamy consistency make avocados a fantastic ingredient in some of my favorite treats, like chocolate mousse. Now that’s just another one of many avocado benefits.

½ cup Medjool dates, soaked ½ cup maple syrup 1 tsp vanilla extract 1-1½ cups mashed avocado (2-3 avocados) ¾ cup raw cacao powder (cocoa) ½ cup water 1. Blend or process dates, maple syrup, and vanilla extract until smooth. Add mashed avocado and cacao powder and process until creamy, stopping to scrape down the sides of the bowl with a spatula if needed. 2.Add the water and process until smooth. Serve at room temperature or chilled. Store in a sealed container in the refrigerator up to 3 days or in the freezer up to 2 weeks. 3.To make fudgesicles, freeze the mousse in ice cube trays. Thaw for 5 minutes before serving. 4.To make chocolate sauce or fondue, increase the water to 1 cup.6. Serve immediately or let sit for a few hours for the flavor to marinate.

IN YOUR PLATE First, make sure the avocado is ripe. The best way to tell is to squeeze the avocado, which should give a firm but gentle yield to pressure. Use it as a fat replacement in baking.

Dice avocado as a nice topping for your soups.

Here’s a great plus that avocado has to offer: its creamy consistency makes it one of the first fresh foods a baby can enjoy. Mash or whip it until completely smooth for a baby’s first food instead of a processed food from a jar. Top your salad with avocado cubes.

Use it in making homemade guacamole.

Okay, this one’s not in your plate, but also a great way for you to benefit from this incredible fruit: put it on your skin as a natural moisturizer.

To promote a healthy, shining complexion, simply rub the inside of an avocado peel on your skin and use avocado oil as your primary moisturizer. Mix in some therapeutic essential oils and you can easily make a cost-effective lotion, instead of pouring out money for that store-bought stuff filled with irritating chemicals. Avocado can also be used to make homemade hair masks to replenish, moisture, and add shine.

BEDTIME AID BY YOSSI & MALKY LEVINE

Now that we’re back to the school routine, a solid night of sleep is more crucial than ever for all members of the family. At every stage in life, obtaining the amount of sleep really needed may be difficult. Young children need an average of 12 hours a night, but as they transition to teenage years, staying up late becomes more appealing and getting up early becomes more arduous. We adults, of course, don’t usually get the shuteye we need either. When I manage to get a solid eight hours of undisturbed sleep, I feel like I can conquer the world, but that rarely happens. While we could alter our lifestyle habits to ensure more and better quality sleep, what we eat and drink can affect our sleep, or lack thereof, as well. If the reason you or your children aren’t sleeping is due to difficulty falling asleep, you may need a boost of certain nutrients to help you doze off. Experts say that foods that are high in magnesium, potassium, vitamin B, and tryptophan, may have a natural 128 Wellspring | November 2019

sleep-inducing effect, helping to relieve insomnia. This bedtime smoothie is just what you need to help you get to sleep and stay asleep. 1 frozen banana 1 cup frozen cherries 1 Tbsp almond butter 1 cup almond milk 1 Tbsp honey or to taste Blend in a blender. Enjoy about an hour before bedtime.

Why these foods for inducing sleep?

Bananas are the perfect fruit to have at bedtime as they contain the natural muscle relaxants magnesium and potassium. Bananas are also high in carbohydrates, which have been shown to induce sleepiness by making tryptophan (the amino acid that makes you sleepy) more readily available to the brain. Next time you have trouble falling asleep, grab a banana instead of reaching for a sleeping pill.

Cherries are one of the only foods that contain melatonin, the chemical that impacts the bodyâ&#x20AC;&#x2122;s circadian rhythm (internal clock). Research shows that consuming cherries or cherry juice an hour before bedtime may help you get a good nightâ&#x20AC;&#x2122;s sleep.

Almonds are a rich source of the sleep-supporting amino acid tryptophan, as well as the nutrient magnesium, a natural muscle relaxant which has been shown to improve sleep quality. Plus, the protein in almonds will help keep you full through the night.

Honey The natural sugar found in honey allows tryptophan to enter our brain and may help induce a restful sleep. Since honey causes a mild elevation of glucose in the body and glucose is necessary for brain and liver functions, having some before bedtime ensures that these vital organs will have their fuel overnight so they can function better.

Fl av

milk ole wh

Great Source of protein

Promotes good ADL Cholesterol

ys. Now mad a d ew or f it or

Nutritious whole milk

F I N D O U R N E W W H O L E M I L K Y O G U R T I N 7 F L AV O R S AT Y O U R L O C A L S U P E R M A R K E T

Farewell

Dictionary

GER Definition: noun

gastroesophageal reflux, also known as acid reflux or heartburn, occurs when stomach contents rise into the esophagus.

â&#x20AC;&#x153; â&#x20AC;?

Since GER is a digestive issue, avoiding trigger foods will lessen or completely eliminate heartburn.

Laura Shammah, MS, RDN

Cheshvan 5780 | Wellspring 131

New! New!

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