Wellspring Issue #61

Tu B'Shevat Issue FEBRUARY 2021 // SHEVAT 5781 // ISSUE 61

I Never Imagined I’d Touch That

Ask Laura Shammah

The one health food your favorite nutritionist came around to eating — and liking

At the Dietitian Your thyroid levels may be abnormal, even if the doctor says they’re okay

Why is my six-year-old craving sweets all the time?

Grow Where You Are Planted

10 women share how they flourished at a time they thought they’d wither

Community Any advice for my excruciating sinus headaches?

Day by Day The perfect nourishing lunch for your hectic Friday afternoon

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Can Bach remedies cure the condition you’ve been struggling with?

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From the Editor shiffy@wellspringmagazine.com

The Real Thing Here’s a piece of information you may find interesting: at least one Springboard letter in each issue, or a contribution for another column (like Ask the Nutritionist or Community) gets submitted to us via snail mail.

And every time the production department sends me the scanned letter so I can send it further to the editorial team, I find these handwritten notes to be so…enchanting. There’s something so charming in the original, in a work that has been (mostly) untouched by technology, where the sender took the effort to put pen to paper, form each letter by hand, fold the page into an envelope, place the stamp, and drop it into the mailbox, don’t you think?

While I still write notes by hand all the time— from mitzvah notes to grocery lists to thank you cards and well-wishing greetings—I probably mailed out my last handwritten letter as a preteen in summer camp.

There’s no denying the downsides of technology, but it has definitely made some processes in life exponentially more efficient, from the ubiquitous cars to washing machines to telephones. I’m also cognizant that the words I’m currently penning (on the computer, of course) would never have

16 Wellspring | February 2021

reached you without the various advances put into use along the way. For all of that, I’m grateful.

At the same time, there’s a sense of appreciation I have for the way things once were, for relics of a vintage past where a word was a word, etched in clay tablets, and a fresh slice of bread was the product of stalks of wheat plucked from the farm nearby. For handwritten notes. For the real thing.

In a recent conversation with a friend of mine who runs a successful little sourdough bakery that started in her own kitchen, she said to me, “When I eat my bread, I know what’s in there. It’s just three ingredients, that’s all. Nothing processed, nothing commercial. There’s something about knowing that I’m eating the real thing.” Having grown up in a small town in Europe, she has an appreciation for the authentic.

When I was reviewing this issue’s cover feature on Bach Remedies, these thoughts came to my mind. Of course, I am very grateful for the times we live in, for the advances in medicine that have helped save and enhance lives, but there’s something to be said about turning to nature for healing (whenever it is deemed safe and responsible). There’s something about ingesting an agent for healing that has been untainted by technology; an unadulterated piece of nature.

The concept of Bach remedies has been pitched to us on several occasions in the past, and every time I was reluctant to run a feature on the topic.

That’s not because I’ve had a negative experience

with the treatment. In fact, I haven’t had any. And I believe what we present you in this issue is an objective piece, one that will provide you with some substance to inform your choices. Rather, my issue with the way I viewed this intervention for healing was as a somewhat one-dimensional treatment. I saw it as a means to influence one’s emotional response and ability to handle life circumstances, but circumventing deep inner work and effort without addressing pressing factors. According to Dr. Edward Bach, its originator, if you find yourself lacking self-confidence and anticipating your own failure, take a spoonful of Larch twice a day and watch your self-esteem blossom. You have a hard time saying no to others? All you need is a dose of Centaury.

As someone who counsels women, I’ve always been a proponent of getting to the core of issues as opposed to treating presenting symptoms. A significant element in emotional healing, in being able to experience the true peace of mind and joy that we crave—in acquiring the real thing—is looking more deeply into the hows and whys of what we’re experiencing. This, I believed, is not the kind of thing that happens when we’re taking a remedy, swallowing a pill, or tapping a finger.

But, over time, I have mellowed. In my work with others and myself, I’ve learned that although

it may not be achieving the “real thing,” if we’re happy from reading a riveting book or eating a hearty meal or inhaling a pleasant scent, it still gives us that bit of happiness we need to keep going. One-dimensional or surface means for achieving inner peace can work for us and provide a level of healing even if they don’t address all aspects of the issue.

I’ve learned from the sage advice of Rebbe Nachman of Breslov, who suggested that one should do whatever it takes (within the confines of Torah, of course) to feel happiness, because with happiness comes more productivity, comes fulfillment, comes avodas Hashem. Of course, the great tzaddik was aware of where true simchas hachaim stemmed from, but in his understanding of the nefesh, he also realized that simchah in itself is a priority, as well.

And when we fill our hearts with joy on any level, we can gradually work our way upward until we merit to experience the real thing.

Especially when times are challenging and many are experiencing circumstances that weigh heavily on their hearts; if there’s anything that can make life more pleasant and can bring more happiness to even one individual, we’re in.

In this month, when we celebrate the trees, may we all be blessed with good health and good spirits that facilitate growth and joy.

Shiffy Friedman

Well-Put! A challenge is not a glitch in the system, it is the system.

Rabbi Ezra Friedman

Shevat 5781 | Wellspring 17

Contents

FEBRUARY 2021 SHEVAT 5781 ISSUE 61 Our next issue will appear on Wednesday, February 17th iy"H.

WELL INFORMED

LIVING WELL

28 TORAH WELLSPRING

By Rabbi Ezra Friedman

40 IN GOOD SHAPE Bringing the Gym In

By Tova Jeremias, PFC

32 SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS 34 HEALTH UPDATES IN THE NEWS

By Esther Retek 36 INSIDER Tongue

By Roizy Baum 38 WELLSPRING COMMUNITY Treating Sinus Headaches

44

42 ASK Core of the Craving

By Laura Shammah, MS, RDN 44 COVER FEATURE Flower Power

By Ashira Becker 50 AT THE DIETITIAN Thyroid Levels

By Tamar Feldman, RDN, CDE 54 HEALTHY-ISH

By Aryeh Leib

WELLBEING 58 EMOTIONAL EATING From Here to There

By Shira Savit 64 FEATURE Grow Where You Are Planted

By Shiffy Friedman 72 BYE, DIET. HELLO, LIFE. Chapter 8: Taking Time to Notice

By Gila Glassberg, MS, RD, CDN

71 ISSUE 61

FEBRUARY ‘21 SHEVAT 5781

Beauty in the Bounty 2 showstopping Tu B'Shevat treats

Nutrients in Nuts You may just want them all Friday Lunch Chicken Salad Wraps

18 Wellspring | February 2021

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Springboard

Letters

On Peppermint Oil, MS, Marriage, and More

Not Safe for Infants Issue #60

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.

I was thrilled to see the article about JOWMA in this month’s Wellspring. I also enjoyed reading pieces by two of my favorite people, Yaffi Lvova and Gila Glassberg. Additionally, I appreciated the great write-up on milk-soy protein intolerance (something I deal with all the time as a pediatrician).

I do have concerns about a number of details in that issue, though.

I’m concerned about the safety of certain essential oils, including peppermint and eucalyptus, in children — especially young children and in babies — and about the use of vitamin E for babies with jaundice. While essential oils are becoming increasingly popular, there are also increasing numbers of children and babies with significant adverse effects. My colleague, who is an emergency medicine pediatrician, has had to intubate children in respiratory distress from essential oil exposure.

Vitamin E is a fat soluble oil, and the article about its use and jaundice mentions giving babies a drop with every feeding in addition to massaging them with the oil. Babies are tiny and can absorb a significant amount of a substance placed on their skin. They could easily get way too much of vitamin E with this method.

I'm really pleased to see a magazine for the frum community that is so empowering with so much information on wellness topics. As a physician, I strive to “first do no harm.” I hope and pray that Wellspring can continue to provide such amazing empowering information, while ensuring accuracy and safety.

Sincerely,

Alisa Minkin, MD

Sparks

Issue #59: Wellbeing Feature

I wanted to compliment your amazing magazine. I especially enjoyed reading Shevat 5781 | Wellspring 21

Q

Quick Question

I’m a 44 year old man, slightly overweight but baruch Hashem otherwise in good health. I got COVID-19 in March with light symptoms. However, since then, I’ve been experiencing tingling in my fingers and toes and I just don’t feel that I’m back to myself. I went for blood tests and the results showed that my liver enzymes are elevated. What would you advise?

A

First, I want you to know that many people have come to me saying that they have not gotten back to themselves after contracting COVID-19 and they should realize that there may be an underlying problem. The liver is responsible for circulation and that may be why you feel tingling. Take vitamins to boost your liver, such as milk thistle and Uma concentrate, as well vitamins for circulation. Massaging your hands and feet will also help with circulation.

about reigniting the spark in a marriage.

My personal “re-ignition” was thanks to the shiurim of Mrs. Shaindy Bilgrei through her phone line (646-585-3071 or, in Israel, 08-631-2857). I highly recommend the advanced classes too. They have helped me actualize and internalize on a deeper level.

Hatzlachah and siyata diShmaya for all, E. S.

Parents, Listen Up Issue #60: Editor’s Letter

This is what I love about Wellspring!

We’re getting important, valuable information, but values are not being compromised in any way. Even more than that, I’m in awe of how your staff manages to include a hashkafic perspective on subjects that some believe aren’t addressed in Torah. I’ve noticed this time and again, an 22 Wellspring | February 2021

example being in Shiffy Friedman’s wonderful letter on vaccination.

In her letter, she touches upon the importance of feeling confident in any ruling we’re given by a gadol. As a mechaneches in an excellent high school, I’m pained when I see that, too often, girls make comments that convey how little faith they have in the word of a tzaddik or talmid chacham.

Sadly, I’ve realized that this is usually not from conclusions they came to on their own, but rather from what they’ve absorbed in their homes. When a child grows up without witnessing emunas chachamim, with parents who disparage talmidei chachamim or even just don’t exhibit an awe or respect for them or seek their counsel when needed, the children subconsciously pick up these messages.

For such girls, it takes a lot of work to cultivate emunas chachamim in themselves.

From a wellbeing perspective, individuals who find it difficult to trust others because of what they have gone through also have a hard time in this area, as well as with emunah in general.

My message to parents through this wonderful platform is to look more deeply into how they relate to others and take note of the unwritten messages they’re transmitting to their precious children.

Lots of nachas to all, R. B. P.

Correct Company Name Issue #60: Community

The company name for the product recommended for yeast infections was spelled incorrectly. The correct name is Melaleuca.

Thank you, M. N.

Any health information, advice, or suggestions published here are the opinions of the letter writers and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

To your health, Chaya Tilla (Tina) Brachfeld, RN, health kinesiologist

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Pediatric Quick Question

Q

What single thing can I do to improve my family’s health?

We miss the mark when we consider health to be purely physical. True health includes significant mental, emotional, social, and spiritual aspects. So I could say “Eat more vegetables, sleep more, and drink enough water,” but I'd rather tell you that pursuing joy as a family is the biggest step you can take toward health: joy at the table, joy in the kitchen, and joy in the park. Smiles, enjoyed as a family, boost confidence. While confidence isn’t a physical nutrient, it helps drive our decisions to take care of ourselves, which positively affects all aspects of health. And sure, add a veggie.

A

Yaff i Lvova, RDN, pediatric dietitian

A dietitian and food enjoyment activist, Yaff i Lvova, RDN, encourages positive nutrition through writing, speaking, and Nap Time Nutrition, her video blog and podcast. Find out more at Babybloomnutrition.com.

Surprised, but Not Surprised Issue #60: Editor’s Letter

To be honest, I was surprised — and intrigued! — when I saw the question about vaccination on Wellspring’s front cover. I’ve come to know and respect it as a fine publication that has earned itself a reputation of providing informative, inspiring information b’nachas, without seeking to stir controversy. You give us food for thought so we can draw our own conclusions about what may be good for us and what not.

(Sorry that this feedback is so long in coming!)

But then, as soon as I ripped open the plastic and began to read the editor’s view on vaccination, it was all clear to me. Not only have you eloquently chosen to stay out of the lobbying territory, you’ve addressed the issue with exactly what we appreciate you for: b’nachas. I must say I was moved. The article reminded me of 24 Wellspring | February 2021

the precious gift we Yidden have, of the capacity we have to rest assured, knowing not only that we are in the hands of Hashem, but also that he has gifted us with incredible individuals who can help guide us in the dark.

Name withheld

Help for Eczema Issue #60: Springboard

I’m responding to the grandmother who is seeking to help her granddaughter who’s in agony due to eczema. In November 2016, Wellspring featured a very informative article titled “The Fire Within.”

There, the author discussed the harmful effects of using cortisone (steroids), and how it negatively impacts the skin, flaring up eczema. I received the author’s contact information via Wellspring. Dr. Rappaport, who was interviewed in the article, has a

20-minute video on the home page of his website, Redskinsyndrome.com, that explains the hazards of cortisone and how to wean off it, as well as other valuable information.

Furthermore, Mr. Sofer of Genuine Air (also once interviewed in Wellspring) has helped hundreds of children with eczema by helping their parents eliminate chemicals from the home (such as detergents and shampoos) and through air filters and diet. His phone number is 347-992-1721.

Refuah sheleimah, Mrs. Noskow

In Favor of Spelt Issue #60: Seasoned

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Public Service Announcement Antibiotic Administration If you’re taking antibiotics for a bacterial infection, ask your doctor if you can take a double dose the first time. This will help the immune response kick in stronger so the symptoms can begin to subside more efficiently.

I recently had a bad case of strep and both the fever and the pain were still high after my first dose. I was finding it hard to fall asleep so I called my doctor for advice. He recommended this method and I was amazed at the immediate results.

I am not advising anyone to do this without first consulting with their medical practitioner, but it’s something to keep in mind that you can ask about when immediate relief is needed.

are enjoying your publication. It’s chockfull of relevant, practical content that helps readers lead a healthier lifestyle and make better choices.

I’ve found Seasoned, the recipe section, to offer excellent, doable, budget-friendly recipes for anyone who’s interested in giving their body what it really needs.

In the January issue, however, I believe the information provided regarding white spelt flour was incorrect. The article stated, “In its white form, it is equally as processed as regular white flour and should thus be consumed accordingly.” While it’s true that whole spelt provides more nutrition than white spelt (because the bran and germ haven’t been removed in the production process), and white spelt has the same clean look as refined wheat flour, it is not nearly as processed and still

26 Wellspring | February 2021

contains a host of important nutrients, including some fiber. It is certainly more nutritious, wholesome, and digestible, and is by far a better, healthier choice than white flour, which is significantly more refined and nutrient deficient. Some people who find whole spelt too heavy can enjoy benefits of spelt in the white variety and feel great too.

Elana Feder, RDN Editor’s Note: Thank you for your positive feedback and for taking the time to point that out, Elana. We apologize for the oversight.

Treatment for MS Issue #54: Medical Saga

In the July edition of your excellent magazine, there was a story written by a young woman who was diagnosed with MS (multiple sclerosis). I would like to let her know that there’s a doctor, Dr. Terry Wahls, who successfully treated her own MS and she now shares her protocol with others. She changed her diet based on her research and says it helped with her symptoms. The young woman may want look into the Wahls diet.

I hope this information is helpful.

Thank you and hatzlachah rabbah, S. F.

Any health information, advice, or suggestions published here are the opinions of the letter writers and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

Leah J.

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Well Informed

Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman

Celebrating the Rising Sap How is man like a fruitbearing tree?

W

Which aspect of Tu B’Shevat, the Rosh Hashanah for trees, renders it celebration-worthy? The Gemara cites a Rosh Hashanah for water and a Rosh Hashanah for ma’aser baheima—both days that go by unnoticed. The only other Rosh Hashanah we do celebrate is the first of Tishrei, the day of judgment for people. Perhaps, Chazal tell us, there is a connection between the two that we do celebrate. What is the connection between man and the tree?

Another aspect of Tu B’Shevat that lends itself to questioning is the day itself on which we celebrate. From an agricultural perspective, the process that occurs on this date (in Eretz Yisrael) is that the sap rises in the tree.

This is not the day on which the buds blossom, nor the day on which the tree sprouts.

What is so significant about this rising sap that renders it the day of celebration for trees, deep in the middle of the winter when no growth is externally displayed? From our outside view, nothing actually happens on this day.

To understand why Tu B’Shevat is the day we celebrate is to understand a very important aspect of ourselves as human beings.

28 Wellspring | February 2021

We yearn to be the best parent for our children, the best Yid for Hashem.

But, if we aren’t yet, that doesn’t mean something is wrong.

When the Torah mentions the prohibition of cutting down fruit-bearing trees (Devarim 20:19), the pasuk tells us: “When you besiege a city for many days to wage war against it to capture it, you shall not destroy its trees by wielding an ax against them…For man is like a tree in the field…” What is the implication of this verse? Physically, we understand that trees are similar to humans in several ways. They boast a complex transport system, similar to our own vascular system; trees also have an immune system that helps them ward off destructive bacteria; both humans and trees are mostly water; and we are both interdependent: we humans inhale oxygen and exhale carbon dioxide, while trees take in carbon dioxide and release oxygen.

There’s another similarity that’s especially worthy of discussion. One of the notable attributes of a tree, which is very applicable to us in our lives, is the process it undergoes until the buds finally blossom. Very often, we find that we don’t appreciate the way things are proceeding in our lives. Sometimes the unpleasantness is more intense, sometimes less, but we may often find that our happiness and sadness fluctuate.

Whether it’s waiting in a too-long line or realizing that we left our keys to the office at home, even these relatively petty annoyances aggravate us because “that’s not how it’s supposed to be.”

A main component of each of the challenges we experience, which exponentially ramps up their unpleasantness, is our subconscious perspective that something is wrong, something is not as it should be.

Whether it’s waiting in a too-long line or realizing that we left our keys to the office at home, even these relatively petty annoyances aggravate us because “that’s not how it’s supposed to be.” Really, we subconsciously posit, everything should run smoothly. I should be able to wake up in the morning eager to start my day, the coffee machine should be in proper order, there should be milk in the fridge, there should be no traffic, only beautiful weather, the client list should keep growing, orders pouring in. But, we figure, since things are “messed up,” I have to suffer through this now. This is not how it should be, but I’m forced to face this.

We have this skewed subconscious perspective not only for gashmiyus disappointments, but even more toward those of the ruchniyus realm. The way it should be, we think to ourselves, is that I always have cheishek to learn, am filled with a desire to daven, I yearn to do mitzvos around the clock. And if I don’t—now that means something’s wrong here. If

Shabbos doesn’t look the way it should, if I lose my kavanah, if chinuch is hard for me, something’s very wrong. It’s not the way it should be. I’m not a proper Yid. The way it’s supposed to be, we subconsciously believe and feel, is that everything should run seamlessly—to be thrilled to daven every morning, having kavanah throughout, have a great urge to learn Torah, to have joy every time I open a sefer, to feel excitement every time I learn with my kids, to rise over every nisayon, and have no thought ever of doing anything that isn’t 100 percent aligned with Torah.

Ironically, it is this thought process— which holds perfection on a pedestal and leaves no place for error—that brings us down even more. It can even bring us to give up altogether because “I’ll never make it anyway.” But the truth is that if everything would run smoothly, life would have no purpose. There would be no point in living. What we’re erroneously envisioning for ourselves in this world is what we find in the Olam Ha’Emes, where “tzaddikim yoshvim ve’atroseihem berosheihem venehenim miziv haShechinah.” There, it’s just pleasure and perfection.

Not only are nisyonos part and parcel of our life in this world—but this is the

whole point of our existence! It’s not a bedieved, it is the sole purpose of our time here. Of course, we want to have she’ifos.

We yearn to be the best parent for our children, the best Yid for Hashem. But, if we aren’t yet, that doesn’t mean something is wrong. We’re working toward our goals, but the path is the goal too. I’m making a goal so I’ll know in which direction to aim for, but the work to get there is part of it—to get up again and again.

Once we become cognizant that the main purpose of the goal is to work our way toward it, we can start to focus and see the value in every baby step we’re taking. The ikar is that I’m doing, I’m trying.

A bachur learning under one of the great Roshei Yeshivah of yesteryear consistently came late to his shiur. When the Rosh Yeshivah approached him and inquired about his tardiness, the young man answered that he kept getting delayed at basketball games. A conversation about basketball ensued, in which the student explained why the game takes so long and why it’s so difficult for him to come to class on time.

What’s the goal of the game? The Rosh Yeshi-

Shevat 5781 | Wellspring 29

Well Informed

Torah Wellspring: Spiritual Health

When it’s hard for me to daven, instead of despairing and feeling weak in the face of imperfection, I can now know that, like a tree in the harsh wind, this is exactly how it’s supposed to be.

vah wanted to know. “To aim the ball through the hoop,” the bachur answered.

The Rosh Yeshivah’s eyes lit up. “I have an idea for you,” he said. “Why don’t you go at night, after yeshivah, when no one’s there, and throw the ball through the hoop as many times as you want? You’ll love it. This way, you won’t have to spend so much time on a long game, and you won’t be late again.”

The bachur laughed uncomfortably. “You have to understand,” he said.

“There’s no fun in the game if there aren’t teams, if there’s no competition, no fight.

Rebbi, there’s just no point.”

“Why is there no point?” the Rosh Yeshivah asked, reminding the bachur of what he had said the goal was—to throw the ball through the hoop. And so the two went back and forth, until it was clear to the bachur that the Rosh Yeshivah was leading him somewhere.

“The kuntz isn’t when it goes easily.

Without a challenge there’s no point,” the bachur finally said. The Rosh Yeshivah repeated after him, “Without a challenge there’s no point? Ah, without a challenge there’s no point.” It was that statement, uttered by the boy himself, that was so important for him to hear. Years later, he would say how these were the words that he lived by: Without hardship there’s no 30 Wellspring | February 2021

meaning.

This is not a bedieved. It’s not a sigh, a frustrated “What can I do if this is what Hashem wants?” kind of reaction. It’s the belief that the struggle is the goal.

If we observe a tree in summertime, we see a magnificent final product. We see gorgeous blossoms, juicy fruits, husky branches. We see a creation that releases the oxygen that we inhale, that enhances our lives in so many ways. But if we look at that same tree during the wintertime and we see what it’s enduring—its skeletal form, the tempestuous storms that threaten its existence, how it sways violently in the harsh winds—we may view it as pathetic. But if we know when the beautiful fruits of this tree start their production process—precisely during those storms—we see this stage so differently.

It’s davka in the winter, davka during what appear to be harsh times for the tree, that those magnificent blossoms begin their birth.

The path is the goal. When it’s hard is when I can acquire the kochos I need to make me a better Yid, a better person.

When it’s hard for me to daven, instead of despairing and feeling weak in the face of imperfection, I can now know that, like a tree in the harsh wind, this is exactly how it’s supposed to be. This is part of

my growth process, the time of the rising sap. This is what builds our kochos. With these kochos, eventually, we start to flourish and are then able to give our “fruit” to others, as well, to inspire and help them grow.

With this understanding, we appreciate why Tu B’Shevat is the day on which we celebrate the trees. It’s the day when we can look at these creations and remind ourselves, “Man is like the tree in the field.”

Just like I’m celebrating the day when the sap rises, when external change is not yet visible, but the process is starting now—in the dead of the winter, I too can celebrate my challenges because I’m aware that this is when my growth happens.

The mother of a soldier in training was once invited to watch the exercises he and his platoon were engaging in as preparation for entering the military. She looked on as they jumped into cold pools, climbed mountains, rolled into valleys. She also noticed the rugged terrain they were situated on, with hills and valleys, stones and rocks.

At the end of her visit, when she was asked how she felt about what she’d witnessed, she replied that it was all very impressive—except one detail. “I saw how these soldiers expend much energy to carry out their commands in this rugged terrain.

Why don’t you flatten out the ground?” she wanted to understand. “I’m ready to sponsor it for you; to have you relocate to

a smoother surface. Why does it have to be so challenging?” Of course, the supervisors let her know that “This is the point.” This was no mistake. They intentionally sought out the most jagged surface to make the exercises as rigorous as possible; that’s how the soldiers would build the muscles and stamina they needed to get them through the real challenges on the battlefield.

The same is true for us. We acquire kochos davka when things don’t go smoothly. Instead of looking at these challenges as “something’s not right here,” we can realize that “everything is right here.” It’s not only right, but it’s the entire purpose of my existence in this world. This is not a glitch in the system, it is the system. When we experience these ups and downs and understand that this is where we’re meant to be, we are able to eliminate our resistance to these challenges.

By doing so, all difficulties become exponentially easier because harder than the challenge itself is the resistance we feel toward it. As long as we see the challenge as something we’re forced to go through, as something that’s not how it’s supposed to be, it’s much more difficult for us to traverse it. But as soon as we internalize that this is what we need, this is good for us, this is part of our development process, we can celebrate the stage of the rising sap.

For the tree, this stage comes every single winter. It’s not a one-time challenge of harsh winds and powerful storms that passes and then the blossoming happens. How similar this is to our own lives, where we face struggles of various proportions and varieties, up and down, up and down. If our whole point is getting out of the storm and resisting it, believing that only when spring arrives life will be good, we’ve lost sight on the purpose of life. But if we grasp that these struggles are part and parcel of our purpose here they take on a deep meaning for us and we learn to accept them. That’s when these nisyonos help us grow.

May Hashem help us stand strong like those warrior trees in wintertime, to keep growing through every challenge, and to realize that every detail of our lives is orchestrated to perfection.

Rabbi Ezra Friedman welcomes questions and comments on this column. Please write to rabbiefriedman@wellspringmagazine.com.

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Well Informed

Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS

The Way to a Healthy Relationship with Food

A

As in every area of life, the Torah offers direction for how we should conduct ourselves in terms of eating. We are commanded to refrain from eating more than the body needs (achilah gassah) and from consuming any food that causes harm or illness (Hilchos Deios, 4:15).

This is a clear directive, albeit one which many of us find difficult. Often, it happens that we find it challenging to put into practice because of the unhealthy relationship we have with food. A key component to creating a successful relationship with food is the ability to distinguish between its function and its benefit. The primary purpose of food is to nourish our bodies; when we view it as more than that, we may be negatively impacting the relationship.

Eating is not intended for alleviating stress, removing boredom, or for motivating or rewarding ourselves or our children.

On the contrary, these actions are primary causes for overindulging in food and developing tendencies toward overeating.

“Eat and drink only to support and to give

health to the body to prepare it for the service of the soul,” instructs the Chofetz Chaim in Mishnah Berurah (170), citing the Shelah HaKadosh.

While eating gives us an opportunity to show appreciation to HaKadosh Baruch Hu by making a brachah over the food He provides for us, or to perform a particular mitzvah, we still need to keep in mind that the primary purpose of food is to provide fuel to our bodies. There’s nothing wrong with enjoying food while using it for the sake of nourishment. The fact that it tastes and smells good is a real and positive benefit — a wonderful gift from Hashem.

In Parshas Bo, the Torah instructs us that as part of our commemoration of Yetzias Mitzrayim, we are obligated to consume

a k’zayis of matzah, as well as the korban Pesach. The function of these foods is exclusively for the performance of a mitzvah.

They are above and beyond the meal — focusing solely on nourishing our souls.

At the same time, they are still governed by laws of healthy eating. In fact, the gemara in Pesachim (107) rules that if one consumes the matzah after having overeaten, it’s not considered an act of eating and therefore he has not fulfilled the mitzvah of achilas matzah.

Even when we eat for no other reason other than a spiritual gain, we are still directed to maintain a healthy relationship with food on the physical level — and therefore truly elevate our worldly behavior for a higher purpose.

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.

32 Wellspring | February 2021

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Well Informed

Updates in the News By Esther Retek

DISCIPLINARY REWARDS Practicing self-control may lead to a healthier, happier life Encouraging our children (and ourselves!) to practice self-control is an important aspect of parenting. Self-control has always been an applaudable trait, but now, research done at the University of Michigan shows even more promising rewards. Do children with more self-control stand a greater chance of having healthy, happy lives as adults? A new study, published in the Proceedings of the National Academy of Sciences, says yes.

After tracking just over 1,000 subjects from birth to the age of 45, investigators found that kids who were better able to restrain their thoughts, behavior, and emotions turned out to have healthier bodies and brains by the time they hit middle age.

“We found that as adults, at age 45, children with better self-control aged more slowly,” said study author Leah Richmond-Rakerd. “Their bodies and brains were healthier and biologically younger. We also found that they had developed more health, financial, and social reserves for old age.”

Why? Richmond-Rakerd said her team thinks it has to do with having “better emotional regulation to deal with life. They plan better so that they experience fewer crises and challenges. And their response to challenges is more measured and thoughtful when crises do arise.”

Others suggested that the findings may stem from a youthful ability to delay gratification. So many behaviors that contribute to poor health are the result of a relative inability to delay gratification, researchers asserted.

The study team gauged self-control between the ages of 3 and 11 by enlisting teachers, parents, and the enrolled children to assess each kid’s impulsivity, frustration tolerance, and ability to persist in achieving goals.

Then, a combination of physical exams, interviews, and brain scans were carried out at age 45 to determine physical health and social well-being as an adult. The investigators found that those who had greater self-control in their youth had fewer indications of brain aging by middle-age, were better informed about both health and finances, and had developed better social skills.

And while acknowledging that “some children develop self-control more easily than others,” she stressed that the study also found that “some people shifted in their level of self-control over time, suggesting that self-control might be malleable, and subject to intervention.”

And for all those thinking it’s too late, the researchers found that it wasn’t just childhood self-control that influenced well-being later in life. Adults with better self-control developed more health, financial, and social reserves for old age, even if they hadn’t had so much self-control as children. “Even if we didn’t exercise good self-control in early life, there may still be opportunities to prepare ourselves for aging when we are in our 40s and 50s. It’s not too late.”

34 Wellspring | February 2021

WELL-SPENT How to lead a healthy lifestyle on a budget, one tip at a time

What's for Dinner?

Protein

While you may not look at eggs or beans as dinner fare, they’re packed with protein and will give you more for your money. For a more economical chicken dinner, swap your cutlets or quarters for ground chicken, or buy family packs and freeze in the quantities you generally need per meal.

Soups

For soups, stick with seasonal vegetables as much as possible. The market is flooded with pre-checked, ready to eat, and frozen products, but these options can rack up quite a grocery bill. Here’s one area where you may want to cut down and opt for zucchini and carrots instead.

Insider By Roizy Baum

THE

Well Informed

TONGUE

How Long?

Measured from the epiglottis — the flap of cartilage in the mouth at the back of the tongue — to the tip, an adult man's average tongue length is 3.3 inches and an adult woman's average tongue length is 3.1 inches.

According to the Guinness World Records, the current title of World's Longest Tongue belongs to an American named Nick Stoeberl, whose tongue measures 3.97 inches.

Can’t See ‘Em An adult has an average of 10,000 taste buds, and they’re replaced every two weeks or so. Contrary to what we may have thought, taste buds are not visible to the human eye.

Those little pink and white bumps you see on your tongue are actually papillae — hair-like projections—and an average of six taste buds are buried inside each papilla’s surface tissue.

There are three types of papillae: fungiform, circumvallate, and foliate. Fungiform papillae are the most numerous and are found mostly at the tip of the tongue and at the edges.

Circumvallate papillae, which are large and raised, are arranged in a V-shape at the back of the tongue, near the throat. We have only 7 to 12 circumvallate papillae. We also have about 20 foliate papillae on the back edges of the tongue, and they’re also visible.

Triple Function The tongue functions as a digestive organ by facilitating the movement of food and assisting swallowing. Its two other important functions are speech and taste.

Tongue Transplant The world’s first human tongue transplant has been successfully carried out by doctors in Austria. In July of 2013, surgeons at Vienna’s General Hospital carried out the 14-hour operation on a 42-year-old patient who had a malignant tumor in his mouth, which necessitated the removal of his tongue.

Never Tires The tongue muscles have incredible stamina and are constantly used for eating, talking, and swallowing. It’s all muscle, but not just one muscle — the tongue is made up of eight different muscles, the composite of which is called a muscular hydrostat. The muscles are intertwined to create a flexible matrix, much like an elephant’s trunk.

In the human body, the tongue muscles are the only muscles that work independently of the skeleton. In terms of flexibility, the tongue beats every other muscle in our body. Because of this flexibility, the tongue is capable of easily manipulating food inside the mouth and is also gifted as a natural cleanser for our teeth after a meal.

Not Where You Think They Are For some reason, many believe that most taste buds are on the tongue, but the epiglottis, nose, sinuses, and throat are all lined with taste buds. Young children and infants have even more cells that sense taste in the mucous membranes of their lips and cheeks. All these cells send signals to the brain that are converted into what we perceive as taste.

36 Wellspring | February 2021

Tongue Tie

No Map

Tongue tie, or ankyloglossia, is characterized by an overly tight lingual frenulum, the cord of tissue that anchors the tongue to the bottom of the mouth. It occurs in 4 to 11 percent of newborns and is often detected when the infant exhibits challenges with feedings, or later, when a child starts to speak. Once detected, snipping may be a necessary procedure to support the child’s development. When the frenulum is snipped later in life, follow-up exercises are often required to ensure smoother tongue movement.

Speech Role The tongue is very important in the formation of certain sounds and phonemes in speech. As an example, when we say “T” aloud, we feel the tongue brace against the upper teeth, and then move downward to produce the sound. Other sounds children with tongue tie may struggle with are D, Z, S, Th, R, and L because these sounds all require the tongue’s full range of motion.

Did you also grow up with the belief that the tongue is like a map with four taste zones: sweet, sour, salty, and bitter? These tastes, along with a fifth taste called umami (savory), can be sensed on all parts of the tongue. However, the sides of the tongue are generally more sensitive than the middle, and the back is more sensitive to bitter tastes.

Taking its name from Japanese, umami is a pleasant savory taste imparted by glutamate, a type of amino acid, and ribonucleotides, including inosinate and guanylate, which occur naturally in many foods including meat, fish, vegetables and dairy products. Proven in 1907 by a Japanese scientist, this taste was ignored by the West for a century. It was only recognized as a distinct fifth taste in 1990 at the International Symposium on Glutamate. In 2006, University of Miami neuroscientists were able to locate the taste-bud receptors for umami, further validating the existence of the fifth taste.

Mirror, Mirror A Wagging Welcome In Tibet, you won’t get reprimanded for sticking your tongue out at others.

Merrily stick your tongue out and it will be considered an honorable greeting.

Your tongue fattens along with you! Yes, the human tongue has a high percentage of fat, and there is a correlation between tongue fat volume and obesity. A study in Sleep showed that having a larger tongue with higher levels of fat may be a risk factor for obstructive sleep apnea in obese adults.

Too Sweet for Me! Ever wondered why you were once able to enjoy a mouthful of sugar and now find candy too sweet?

The types of taste buds you have change as you age. Adults’ taste buds are more sensitive to sweet tastes than kids’ tongues are. That explains why children really enjoy sweets and candies, as compared to adults who usually opt for more complex flavors and spices.

Uniquely Yours Forget your fingerprint, just swipe your tongue. With tongue prints being as unique as fingerprints, some see potential for the tongue to act as an identity verification tool. The tongue is encased in the mouth, a protective layer, making it difficult to forge, and an individual can easily project it outward for examination.

In fact, researchers are working on ways to use the tongue as a biometric authenticator. I’ll stick to the more appealing fingerprint system for now.

Tongue Forecast Your tongue is a color palate, er, palette that provides clues about overall health. A bright red tongue may be a sign of folic acid or B12 deficiency, scarlet fever, or Kawasaki disease. White spots or a white coating on the tongue can be an indicator of oral thrush. A black, hairy tongue can be a sign of bacterial overgrowth, and can also occur in those with diabetes or on chemotherapy. Painful bumps may be a sign of canker sores or oral cancer.

Wet Surface The tongue has a very unique property: it’s incapable of detecting taste if it’s too dry. The tongue gets its ability to sense taste only in the presence of saliva that keeps it moist. This means that if you place a piece of sour, dry food on your tongue, you may not be able to tell that it’s sour at all.

Shevat 5781 | Wellspring 37

Living Well

Waiting Room

In this space, we feature a health-related question or predicament submitted by a Wellspring reader. Fellow readers are invited to participate in the conversation by sharing their tried-and-true advice and suggestions. Join the community!

What can I do to treat my very painful sinus headaches?

Tell me what worked for you.

Essential oils can be a great tool to treat frequent sinus headaches. Tea tree and lavender oils are the most popular. Add a few drops to a bowl of hot water and inhale. Other essential oils like peppermint and eucalyptus are also known to be very beneficial in treating such headaches.

Dilute them with a carrier oil and use them as a diffuser in various places in your house.

- Mrs. Weinberger

38 Wellspring | February 2021

I’ve had excellent results from a product called Sinus Clear (manufactured by Ridgecrest Herbals). You should be able to purchase it at your local health food store.

Also, it helps to take 500 mg of vitamin C every two hours with food. If regular vitamin C upsets your stomach, try Esther-C, which is more stomach friendly.

Take every two hours on the first day, then every four hours for the next three days.

- P. N.

Another option is turning on the shower at the hottest temperature and standing or sitting nearby, inhaling the steam.

You can also try placing a warm compress on your forehead. Soak a cloth or towel in water and wring until all excess water drains from the material. Then place the warm compress across your face and forehead.

You should feel relief from the tension.

I also find that I experience sinus headaches more frequently when I don’t drink enough. Dehydration can be the culprit, so you would want to make sure that you hydrate yourself properly throughout the day.

- Ruti B.

From my experience, many sinus headaches result from emotional or mental stress. When I went through a difficult time during which I experienced a lot of stress, my sinuses flared up daily. I found that breathing exercises, setting aside time for self-care every day, and journaling relieved me of the stress I was feeling and simultaneously helped me get rid of those headaches.

Salt water irrigation is the best way to clean the sinuses — which can really help prevent sinus headaches to begin with (it also helps relieve the pressure). You can use an over-the-counter saline nasal spray, but I make it on my own.

Buy your own sinus irrigation kit and use this solution: Fill a clean eight-ounce glass with lukewarm water, but do not use tap water unless it has been boiled for at least one minute. Add half a teaspoon of non-iodized salt and a pinch of baking soda.

I also found that alternating with hot and cold compresses brings about incredible results.

Start by placing a hot towel or cloth across your sinuses for about three minutes. Then place a cold compress across your sinuses for 30 seconds.

Alternate two more times, and repeat this about four times a day.

- Hindy Samuels

I found that nothing helped me as much as reflexology did. After a few sessions, my headaches completely ceased, and I’m a different person today.

- P.G.

- M. Klein

coming up next month: Almost everyone I know looks forward to spring after a long winter, but I dread it. For me, it means spring fever all over again. I would love to hear from fellow Wellspring readers who have found something that actually works for them.

Shevat 5781 | Wellspring 39

Any health information, advice, or suggestions published here are the opinion of the contributor and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

From experience, one of the best remedies for a sinus headache is steam diffusing. A steam diffuser will work best, but if you don’t want to purchase one, you can improvise. Simply boil a kettle and pour the boiling water into a glass bowl. (You can also add two drops of tea tree oil and three drops of lavender extract oil to the water for even better results.) Cover your head with a towel and place your face at about 12 inches away from the water, with the towel draping over the sides of the bowl — so that the steam hits mainly your face. Breathe in the hot steam, and you’ll derive the same benefits as from a diffuser.

Living Well

In Good Shape By Tova Jeremias, PFC

G IN

M GY N I

G N I R B HE T

9 AFFORDABLE EXERCISE ACCESSORIES FOR YOUR HOME

For many of us, it’s been a while since we last saw the inside of a gym. Along with the many changes COVID-19 has brought about, many of have also realized how many types of workouts can be done at home—easily and affordably. Recent studies are showing that more and more people are opting to forgo expensive gym membership and instead work out at home. One of the perks to working out at home is that you can exercise whenever you want—so hopefully you’re more likely to stick to an exercise routine.

Adding exercise equipment to your home workout can motivate you to exercise more intensely and help you change things up a bit to keep it colorful and fun.

That doesn’t mean you must invest in expensive exercise gear. Here are 9 great exercise accessories for an inexpensive workout that will help you stay fit at home or when you’re on the go.

40 Wellspring | February 2021

JUMP ROPES This may be the ultimate piece of workout equipment. Jump ropes are inexpensive, small, and portable, and they offer a scalable workout that can be easy or extremely challenging, depending upon your fitness level and goals. Jumping rope strengthens legs, buttocks, arms, and shoulders— and it’s great cardio exercise. A basic jump rope costs under $10, and it’s easy to tote when you travel.

RESISTANCE BANDS

STABILITY BALL

Resistance bands are cheap, portable, and offer a variety of workout options. A set of bands ring in at about $10, and most come with instructions on how to use them. Resistance training can tone nearly every muscle in your body, and the intense workout will burn calories. They can be used when practicing squats, stances, and a variety of other fun moves.

WEIGHTS A pair of hand weights—or dumbbells—offers a great upper-body strengthening workout. Weights can be incorporated into most exercises, upping the intensity level. If you don’t want to invest in weights, you can also use everyday weighted objects you can easily grasp in each hand, such as a water bottle, socks filled with dried beans or sand, or a bag of rice.

EXERCISE MAT Mats are a great asset to an exercise workout and make the workouts so much more productive. A mat is a great adjunct to calisthenics, including sit-ups, push-ups, knee bends, and loads of other exercises.

Use it to cushion a hard floor when doing highimpact stationary exercises such as running in place or jumping jacks and burn up to 100 calories in just 10 minutes.

FITNESS DVDS For a fairly low investment, you can get your own trainer in your living room. The right DVD should be a safe, balanced workout that is stimulating and fun so you don’t get bored or outgrow it too quickly.

Stability balls (aka birthing balls) are a great way to work your core muscles—your abs, back, sides, and even your upper thighs. The ball is unstable, and your core muscles need to work hard to keep you stable, thereby becoming strengthened.

STEP PLATFORM An aerobic step platform is a simple and affordable tool to incorporate into your exercise sessions at home. Why? Because they can be used in a variety of workouts—from cardio to strength training to balance exercises—and help to get your blood flowing and your heart rate up.

EXERCISE SLIDERS Exercise sliders are the latest rage. These sliders pack a serious punch, amplifying bodyweight exercises and making you feel the burn. They’re one of the most convenient tools for at-home workouts because they’re super affordable and compact, and you can use them to work your entire body by incorporating them into nearly any bodyweight move.

MEDICINE BALLS Medicine balls look like basketballs but are weighted and can help enhance muscle strength, coordination, agility, and balance.

Some exercises you can try are holding the medicine ball above your head while doing lateral flexes to tone your abdominal obliques, or squeezing the ball between your knees while doing reverse curls. Enjoying a simple game of volleyball—with the ball thrower intentionally throwing it in different directions—can have you burn a tremendous amount of calories as you run to catch it.

Please consult with your healthcare provider before starting a fitness routine.

Shevat 5781 | Wellspring 41

Living Well

Ask By Laura Shammah, MS, RDN

Core of the Craving

My Six-Year-Old Son Raids the Kitchen for Sweets

Question: Thank you for your informative magazine. I look forward to it every month. I’d like to know if sugar cravings can be a sign of a vitamin deficiency, and, if so, which ones. My six-year-old son suffers from extreme sugar cravings, to the point that I can find him raiding the cabinets even in the middle of the night. Of all my children, he has always been the one going wild over cake and desserts. He has a sweet tooth, despite the fact that I don’t have too much junk in my house — in fact, he tasted a lollipop in school for the first time! But he is in no way deprived. There are enough goodies around and he gets to have some fruit too. Considering all this, I’m really getting concerned that this might indicate an underlying issue. Thank you in advance for your insight.

Laura's response: The answer to your question is complex, because a variety of reasons may be the underlying cause to what your son is experiencing. I will address some general issues that may be causing this behavior, as well as offer simple treatments that you or anyone can try.

A deficiency in magnesium is especially common. Magnesium regulates glucose and insulin levels, as well as the neurotransmitter dopamine. A deficiency in this vital mineral will therefore cause intense sugar cravings, especially for chocolate.

So for starters, you may want to try upping your son’s magnesium levels by giving him supplements. These supplements are available from many brands — some better than others — in any health food store. (Please consult with your pediatrician before giving your child this, or any, nutritional supplement.)

An all-too-common cause for sugar cravings is mineral imbalances in the body. Essential minerals help maintain our hydration status, so being deficient can cause you to reach for sweets when, in truth, you are just dehydrated. People who experience sugar cravings often have very low zinc, calcium, chromium, and/or magnesium levels.

Zinc is another mineral that helps the body metabolize insulin and glucose, so sugar cravings can also indicate a deficiency in zinc. Since it’s needed for proper insulin and glucose utilization, you can try giving a daily zinc supplement or upping your son’s intake of foods rich in zinc, such as pumpkin seeds and almonds. If he won’t eat them as a snack, you can try sneaking

42 Wellspring | February 2021

them in as salad toppers, in trail mixes, etc.

Another interesting culprit for sugar cravings is a deficiency in vitamin D, although it’s seldom associated with such cravings. Magnesium is an essential cofactor for vitamin D synthesis, and in turn, activated vitamin D can increase intestinal absorption of magnesium. On the flip side, therefore, deficiency in vitamin D can cause carbohydrate cravings.

Protein also plays a vital role in regulating sugar. Consequently, low protein intake can trigger a longing for sugary foods. Protein and fats slow the release of sugar into your bloodstream. When you don’t consume enough protein, your blood sugar can rise and fall at an abnormal rate, and your body craves quick energy from sugar. Therefore, replacing sugary foods with protein is one of the best ways to normalize blood sugar levels. Be conscious of what your children are eating instead of what they are not eating. Try to incorporate the recommended daily protein intake, making sure they eat enough of this important food group throughout the day.

Additionally, soluble dietary fiber, found in many foods, is essential to our overall health and in lowering blood glucose levels. Research shows that consuming the right amount may reduce the risk of developing type 2 diabetes, as well as lower sugar cravings. Soluble fiber can be found in peas, oats, beans, apples, carrots, citrus fruits, and barley.

It would be wise to look into each of these possible causes, such as through blood work, to determine what may be the underlying factor to your son’s cravings.

Although the following would not be the case in a six-yearold boy, I’d like to note to other readers that a very common

cause for sugar cravings is hormonal changes. As hormone levels fluctuate, such as during pregnancy, post-birth, or during a menstrual cycle, the body attempts to raise levels of serotonin, the feel-good hormone. Since sugar triggers a serotonin release, this can trigger cravings for sweet foods.

Here’s another possible cause — an interesting one at that — which can serve as a word of caution for the future: Many researchers now believe that breast milk can be a significant factor in your child’s sweet tooth. Expectant and nursing mothers are encouraged to enjoy a wide variety of healthy snacks and keep sweets to a minimum (in addition to maintaining a healthy diet). This is because the foods they consume influence the flavor of amniotic fluid in expectant mothers and breast milk in nursing mothers. Consequently, experts believe that even fetuses and infants of mothers who consumed a lot of sweets will develop a sweet tooth themselves — which could last the rest of their lives.

Truthfully, the best idea is to give the body what it needs to allow it to fuel itself naturally. We often experience sugar cravings because we don’t provide sufficient nourishment for our bodies, and it seeks quick energy fixes from carbohydrates.

Since sugar consumption increases serotonin — a neurotransmitter that regulates mood, appetite, memory, and social behavior — it makes us feel happier temporarily, and when the feeling dissipates, we crave this happy chemical again. You can help boost your serotonin levels through diet, exercise, adequate consistent sleep, and supplements. Once the body learns (or re-learns) to receive vital energy from beneficial sources, it will no longer require the quick energy from carbs, and the cravings will stop.

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.

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FLOWER

Living Well

Cover Feature

POWER Do Bach remedies have the capacity to facilitate healing?

By Ashira Becker

Living Well

Cover Feature

A

As the principal of an elementary school, Rivka, 56, was heading into the busiest time of the year. “Report cards were due, and I had to review the grades and write comments, while simultaneously preparing for PTA and running a school. I was under stress, not sleeping enough, and eating even less.

“Not surprisingly, I came down with intermittent heart palpitations and a migraine so intense that I was bedridden, in agony. I tried every painkiller imaginable, but the migraine headaches were only getting worse. I was desperate. My sisterin-law mentioned Bach remedies to me. I’m a bit of a cynic; traditional medicine had always been my thing. But PTA was looming large, and so I tried it. I bought Elm, which is supposed to help for de-stressing. I became calm, focused, relaxed, and most of all, migraine-free, while meeting the parents and teachers. I haven’t stopped raving about it since.”

Rivka’s experience with the Bach Flower Remedies is not unique. Bach Flower Remedies have enjoyed popularity for nearly a century, with their proponents claiming a range of medicinal benefits. But how effective are they, and do they really have the potency so espoused by their believers?

Germ of an Idea Bach Flower Remedies were first developed in the 1930s by physician and homeopath, Dr. Edward Bach. Driven by the belief that emotional well-being, not technology and medical advances, was the key to overall health, Bach spent his life exploring the use of flowers and plants to bring a simple, natural, and gentler approach to achieving emotional balance.

Rather than using research based on scientific methods, Bach derived his flower remedies intuitively and based on his perceived psychic connections to the plants. If he felt a negative emotion, he would hold his hands over various plants,

46 Wellspring | February 2021

and if one alleviated the emotion, he would ascribe the power to heal that emotional problem to the specific plant.

Bach eventually founded the Bach Centre in Oxfordshire, England, where he developed the remedies as they are known today. These remedies, made from the watered-down extracts of wild plants and flowers, are—like homeopathy— administered with the belief that the body can cure itself.

Unlike homeopathy, however, they do not work with physical symptoms, but rather with emotions.

Dr. Bach believed that healing negative emotions helps the body heal itself. He created a system containing 38 remedies, each addressing a specific negative emotion. These emotions are grouped into seven broad psychological causes of illness: fear, uncertainty, lack of interest in present circumstances, loneliness, oversensitivity to influences and ideas, sadness or despair, and caring for others at the expense of self.

Over time, reserved flower essence has become a thriving business. Bach remedies are readily available from a wide range of outlets and many consumers are strongly convinced of their incredible efficacy.

“My husband contracted COVID-19 during the summertime,” Shani relates. “He was young and healthy overall, and it didn’t seem like a big deal; he’d cough, he’d be feverish, he’d get over it. Only he didn’t. Long after he was no longer contagious and had officially rid himself of it, he was still not fully recovered; he was weak, and he was coughing.

The doctors tried to help; they ran tests and conducted screenings. But COVID is still too new, there is not much research or data to go on, and we were sent home. We tried everything—medicines, supplements, chiropractors. But he was still weak, and it was wreaking our lives. I had lost my job, and now he could barely hold down his.

“When we tried Olive from the Bach remedies, it all turned around for us. In just a few days, my husband’s weakness started to dissipate, and we were on track to getting the husband and father we knew back.”

Leah tells how her four-year-old son became insolent and violent when she gave birth. “He came home from my sister’s home angry, hitting and crying and generally destructive.

The baby could not be left alone for even a minute without supervision, or her brother would get hold of her.” But Holly

changed it all. It was just a few drops, and it saved Leah’s sanity.

“We mixed the essence into his juice, and he was a different kid, calmer and happier.”

Shira is an adolescent who speaks of the remedies effusively.

“They saved me,” she insists. “I was suffering from acne, and my self-esteem dived with every new outbreak. I stopped attending school functions and family gatherings. I even stopped going out with friends. I was moping in bed most of the time.” She took Crab Apple, and before long she found herself happier and more energetic . “Even better,” she shares, “my skin improved quite dramatically, too.”

A former skeptic, Naomi, says she is now a strong proponent of the remedies. “I had insomnia that was so severe, it was ruining my daily routine. I went nights without sleep and was at breaking point.” She was not particularly anxious, she reports, just a typical young mother, but her productivity and mood were deeply affected by her lack of sleep. “I took White Chestnut and it was incredible. My mind was relaxed and I was able to sleep.”

Bach remedies are available for purchase in most health food stores, online, and in some supermarkets as well. To choose the right remedy, one can match their symptoms to the potency of the specific flowers, or work with a specialist—a naturopath, homeopath, or herbalist—with experience and training in Bach Remedies who will mix the different essences to create a custom cocktail.

Miriam Schweid, kinesiologist and homeopathic healer in Brooklyn, uses the remedies as a tool in her practice, incorporating it with other methods of healing. “Before I got familiar with the efficacy of Bach remedies, I would always wonder about their purpose. I’d see shelves and shelves at the health food stores filled with these and other homeopathic remedies and when I’d ask the salespeople what they were targeted for, they couldn’t answer me. That intrigued me, so I started researching on my own. I focused first on Bach—it’s simpler than homeopathic remedies as there are only 38 in total. After doing my initial research, I decided to try one and was impressed by its immediate results, so I started suggesting it to my clients, as well.”

Miriam cautions that various factors must be taken into consideration when matching a remedy to a patient. “I often

find that clients themselves are not aware of their precise emotions. I can ask someone, for example, if she is stressed or overwhelmed, and even if this woman tells me with a sigh that she wakes up at dawn, dresses her houseful of kids, feeds them breakfast, catches their buses or carpools and then hurries off to work, she might add that she doesn’t think she’s stressed.

I’ve learned to listen to what they’re really saying.”

For such women, Miriam often recommends the Rescue Remedy, a combination of five Bach flowers that, according to Bach, have the capacity to calm the mind, boost focus, and improve patience and sleep. While Miriam treats adults and children and has seen results in all, women, she observes, have especially benefited from the remedies. “Women are emotiondriven beings; women have hormones that change and can cause emotional upheaval. And women need to have strong mental health to raise and nurture their families.”

Close to Home Impressed by its efficacy, Bach remedies are Miriam’s goto in helping her very own. “When one of my daughters was five years old, her classmate was diagnosed with cancer, r”l, and had to undergo chemotherapy. My daughter was clearly traumatized from observing the illness and its side effects. She became withdrawn and had a hard time sleeping. I gave her Star of Bethlehem and the change was incredible. It calmed her completely and she reverted to her cheerful, sweet self. In another case, I accompanied a close family member who was rushed into the emergency room with a blood pressure level of

How to Do the Bach

Bach remedies usually come as liquids in dropper bottles. You can either drop the remedy on your tongue or mix it into a glass of water to drink. The dosage varies, but most people take several drops a few times a day.

Some remedies are also found as pills, sprays, skin creams, and bath salts.

Shevat 5781 | Wellspring 47

Living Well

Cover Feature

Side Effects and Safety Studies have found that Bach remedies are safe.

Some have a small amount of alcohol, so check the label if you want to avoid it.

Bach remedies should not be taken in place of any prescribed medication.

(Source: WebMD)

190. I never travel without some remedies, so while we waited to be seen by the doctor, I gave him some drops. By the time he was examined by the doctor, the pressure was at 130 and we were sent home.”

Miriam has also found that even when more serious intervention is necessary, Bach remedies are helpful as a complementary treatment. “Recently, a young woman with emotional issues reached out to me, desperate. She was seeing a therapist every week, which she said was the only way she could function. Two weeks earlier, however, her therapist contracted COVID-19 and was forced to take a leave of absence. This woman was incapable of getting out of bed or performing simple daily tasks that she would usually have been capable of. I advised her to take Cherry Plum every two hours for three days.

The paralyzing fear decreased, and she regained control of her life. She even spent time away with family.”

48 Wellspring | February 2021

Other times, Miriam has observed that a dose or two of this natural remedy helps tide individuals over short-term situations that raise their stress or anxiety levels until they can get the treatment they need. “A while back, a kallah came to see me right before her wedding. Normally calm-spirited and refined, she was now apprehensive, jittery, and refusing to confide her fears to anyone. Water Violet was clearly the remedy for her. She took it for two weeks and it helped her to open up, allowing her to speak about her fears and have them addressed and allayed.”

Science or Snake Oil? But not everyone is so effusive. While there are those who experience transformation and enthuse about the efficacy of Bach remedies, attributing everything better in their lives to this miracle powder, others are skeptical, if not disappointed.

Looking at the reviews, one finds hundreds from ecstatic customers, reveling in the powers of Bach Flower, and how it changed their lives. But many others admit that it had no effect at all. None have reported to have experienced negative effects—except for money having gone to waste.

“I’m always on the lookout for new sleep and anxiety products to test, so I was particularly interested in the socalled miracles of the Bach Flower Remedies (BFR). It did not improve my sleep quality in any way, and definitely did not replace my medical sleeping pills,” says Dina. She also tried it for stress relief during a very busy week when she wanted to

feel calmer. “I can’t say I noticed any difference.”

Most of the studies conducted on this flower-laced water also concur on its lack of efficacy—though none indicate that they cause harm. One study recruited 100 students, aged between 18 and 65, from the University of Exeter, who were registered to take exams. Participants were randomized to take one to four doses of either Five Flower Remedy or indistinguishable placebos during the first seven days of the experiment. Self-reported anxiety and visual analogue scales were used to determine the daily anxiety scores. From the 45 percent who completed the study, there was no significant difference between the control and experimental groups, though the anxiety level was lower overall, making researchers conclude that the remedies may be no more than an effective placebo.

Another study was conducted on expectant women who received cocktails of the remedies throughout their pregnancy.

The rates of overdue pregnancies and pain medication administered during and after birth were average, proving to researchers that there was no markable difference of women who took the remedy and those who had not.

In 2009, a researcher in Austria came to a similar conclusion, stating that “most of the available evidence regarding the efficacy and safety of BFR has a high risk of bias. Our analysis of the four controlled trials of Bach Flower Remedies for examining anxiety and ADHD indicates that there is no evidence of benefit compared with a placebo intervention.”

In 2010, British researchers published a research paper

reviewing clinical trials of Bach Flower Remedies. They analyzed six placebo-controlled studies, where some of the participants were given flavored water instead of the actual product. They found no support for its effectiveness, concluding that “the most reliable clinical trials to not show any differences between flower remedies and placebos.”

Miriam shrugs at the mention of these studies. “I don’t do studies. I try it, I see that it works, and that it’s helping people.

I don’t sell these products. Whatever I use on my clients I’ve used on myself and have seen them work. They definitely have amazing healing powers.”

If research, backed by data, has found it to be ineffective, can it be that so many individuals are being helped by it?

Science and alternative healing have long been at odds with one another. It might just be a placebo effect, suggest researchers. Perhaps, by planting the idea in the person’s mind that they will find relief from their emotional difficulties and receive the reassurance they seek, their mind and body do the work to get there. This, in a way, serves to reinforce Bach’s approach: focusing on emotional healing can bring about physical changes.

Potent powder or placebo? While the question still remains of whether Bach Flower is more than just flavored water, for those whose lives have been bettered by it, they’re simply stating the facts.

Disclaimer: Always consult with a medical practitioner before administering new treatment.

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Living Well

Cover Feature

A Cure for Every Trouble Bach’s list of 38 remedies for a variety of emotional states:

Agrimony For those who conceal mental anguish behind a brave face Aspen For those troubled by vague fears, apprehension, and anxiety Beech For those who are critical and intolerant of others Centaury For those who are unable to say no or who are easily imposed upon Cerato For those who are unable to make decisions without the advice from others Cherry Plum For those fearful of losing control of their thoughts and actions

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Chestnut Bud For those who repeatedly make the same mistakes and are unable to learn from past experiences Chicory For those who are possessive and always know just what is right for others Clematis For those who are dreamy and absentminded with an inability to concentrate Crab Apple For those who have a poor physical self-image and are overcome by feelings of shame and uncleanliness Elm For those who are temporarily overwhelmed and burdened by their responsibilities

Gentian For the pessimist who tends to make mountains out of molehills Gorse For feelings of hopelessness and despair Heather For those who seek the company of anyone who will listen to their troubles and are over-talkative and primarily focused on themselves Holly For those who are suspicious, and vengeful

jealous,

Honeysuckle For those who dwell in the past, long for what was or could have been Hornbeam For those who feel fatigue and tiredness and just need to be strengthened

Impatiens For those who are impatient and fast paced Larch For those who lack selfconfidence and anticipate their own failure Mimulus For the fear of known things such as heights, the dark, being alone, etc.

Mustard For melancholia, gloom, and deep despair that comes and goes Oak For workaholics who can always be depended upon to complete task even at the expense of themselves and those close to them Olive For mental and physical exhaustion as a result of having gone through an illness or personal ordeal Pine For perfectionists who are often unsatisfied with their own accomplishments Red Chestnut For those who worry excessively over the health and safety of friends and family, often anticipating the worse may happen

Rock Rose For panic, hysteria, feelings of terror, fright, and for nightmares Rock Water For those who have an overly rigid, strict adherence to a particular belief or lifestyle Scleranthus For those caught between choices—unable to decide between one thing and another

Walnut For those experiencing periods of transition and change Water Violet For private people who have difficulty forming close relationships White Chestnut For persistent, unwanted thoughts, mental chatter, and associated sleeplessness

Star of Bethlehem For traumas from which an individual is not fully recovered, for instance, accidents, surgery, or personal loss Sweet Chestnut For those who have reached the limits of their endurance Vervain For those with strong opinions who feel they are always right and who often attempt to convert others to their way of thinking Vine For those born leaders who are strong-willed, confident, and self-assured, but if taken to the extreme can be overbearing, domineering, and tyrannical

Wild Oat For those who are dissatisfied with their current career and would like to do something else with their life, but cannot decide what direction to take or career to choose Wild Rose For those who have become indifferent and apathetic toward life and are resigned to their circumstances Willow For those who have become resentful and bitter at having been treated unfairly White Chestnut, Red Chestnut, Aspen, and Clematis remedies rank most popular.

Shevat 5781 | Wellspring 51

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

“Your Thyroid Levels Are Normal.”

Or Maybe They Aren’t?

Yael, age 33, consulted with me regarding her inability to lose weight, as well as her desire to optimize her fertility. She had a history of hypothyroidism, and had been taking Synthroid since the birth of her first baby ten years earlier. She had experienced difficulty becoming pregnant with her last child at age 30, and wanted to make sure that her hormones were in the proper balance for the future.

T3 (thyroid hormone) levels in addition to the typical check of TSH and T4. Reviewing the results, I noticed that her T3 levels were on the borderline/low end of normal, and that her T4 levels were on the medium to upper level of normal. Her TSH, while within lab reference range, was slightly higher than optimal from the viewpoint of a functional practitioner.

I also noticed signs of low vitamin B12 in her blood work.

Yael reported many of the signs of a sluggish thyroid, such as dry skin, fatigue, feeling cold often, hair loss, and being prone to constipation. As she had predicted, her weight loss pace was slower than typical, even with the healthful reduced-calorie high-protein meal plan that I had designed for her. Combined with her history of infertility, I was convinced that her thyroid was not functioning optimally, despite her claim that her doctor monitored it twice yearly and was satisfied.

Based on these observations, I diagnosed Yael with a common condition in which T4, the inactive form of thyroid hormone, which Yael was taking in her Synthroid medication, does not convert properly to the active form of T3. The conversion of thyroid hormone requires numerous co-factors, including selenium, zinc, B vitamins, iron, and iodine. In addition, a poor-quality diet, stress, aging, pesticide toxicity, and some medications can also interfere with this delicate conversion pathway. With all of the possible interferences to this process, it is no surprise that many individuals do not properly convert thyroid hormone to its useable form, and are at the

I requested that Yael’s doctor run blood work to check her

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cellular level functioning with a below optimal thyroid.

Unfortunately, many doctors only use the TSH and T4 blood markers as “gold standard� lab identifiers of hypothyroidism. The pituitary gland secretes TSH hormone to stimulate the thyroid gland to make T4. When T4 levels are too low, TSH will rise. If doctors see normal (not too high) levels of TSH and normal T4, many will tell the patient that their thyroid is functioning fine, without confirming that the T4 is being properly converted to T3.

After Yael implemented nutrition interventions to optimize her diet, including selenium-rich foods, as well as supplementation with iodine and methylated B vitamins, together with a

switch to a thyroid medication that contained T3, she felt like a new person. The weight came off much faster, her energy levels doubled, and her constipation improved. Best of all, she was the proud mother of a healthy baby boy a little over a year after I first met her.

This article is the first of a series that will focus on optimizing thyroid health. Future topics will include the controversy regarding iodine supplementation, environmental toxins that impact thyroid health, and treating Hashimoto’s (autoimmune) thyroid disease.

Tamar Feldman, RDN, CDE is registered dietitian/nutritionist and certified diabetes educator with advanced training in functional medicine.

She maintains a busy nutrition practice in Lakewood, Edison, and via phone/videoconference to numerous international clients. She specializes in sustainable weight loss and nutrition therapy for autoimmune disease, gastrointestinal disorders, and female hormone imbalances. She can be reached at 732-364-0064 or through her website, www.thegutdietitian.com.

Shevat 5781 | Wellspring 53

Living Well

Journal

Healthy-Ish How I Lead a Healthy Lifestyle, with Some Help from My Wife

By Aryeh Leib

After my long, painful night, during which I came to the conclusion that I must make some habit changes, I got straight to work.

“What do you think I should have for breakfast?” I asked my wife as she was preparing her own coffee. On a usual morning, I would have been of the house at that time. But today, things were different. Today was the morning after I had been up all night. And today would also be the first day that I wouldn’t be making the mistakes I’d made until then.

My wife looked surprised when I asked her that question.

This was a first, the first of many more firsts. My question needed explaining, I knew.

Only a day before, if I would theoretically have been home for breakfast, I wouldn’t have asked that question (I like playing around in the kitchen). I would have gone to the freezer, put some rolls in the toaster, thrown four or five eggs into the frying pan for a good, sizzling omelet, and then sprinkled mozzarella and cheddar on top along with some olives and peppers for flavor. And I would’ve sat down and eaten it all, very heartily. Then I probably would’ve checked the pantry for some good dessert, like sandwich cookies, or maybe taken an

ice cream bar from the freezer.

But now I was hungry and hungry for something right.

I told Simi about the night I had, the thoughts that went through my mind over the last few days, the fears I was having about heart disease, diabetes, and stuff like that. She’s not that into health herself, but she does know enough to know that four eggs with rolls along with ice cream for breakfast does no one any good. “I would say to have just two eggs for breakfast,” she told me, “and skip dessert. Have a fruit instead.” What about the rolls? What should I have instead of my daily staple?

Simi wasn’t sure. She personally preferred one slice of whole wheat toast with her breakfast, but she didn’t know if that was right for me.

“What do you think of seeing a nutritionist?” she asked.

Now that was something I needed to consider. I felt much too macho for that. I told her I needed a day to think about it. In the meantime, I wouldn’t touch anything with sugar. That was a good start.

To be continued...

Date Surprises I tasted this for the first time when I was in Eretz Yisrael for a midwinter trip with my wife. We strolled up and down Geulah and it felt weird not to be popping pizza and falafel and pitzuchim all day long. I found one healthful treat in the pitzuchim store that I’ve since seen featured in various other places. It’s a simple idea and takes no prep, but the combination of flavors gives you the feel of eating a rich brownie. You don’t feel like you’re eating a date and a walnut, trust me. The kids love it too! Make sure to use very fresh dates for the best flavor and texture.

Medjool dates, checked and pitted walnuts

Yeah, it’s that simple. Instead of taking the effort to make date balls or bars, here you get the full flavor in seconds. Simply slit open each date (which is necessary anyway when checking), and insert one walnut into the slit.

Shevat 5781 | Wellspring 55

Grow Where You Are Planted

How 10 women blossomed when they thought they'd fall apart

Eyes On the Goal

It's right here

Wellbeing

Emotional Eating By Shira Savit

r e e t h o T H m e o r r e F When We’re Enjoying the Journey, the Destination Doesn’t Seem So Far Away

“Shira, do you really think I can get there?” Chana asked me during one of our phone sessions. In response, I asked her, “Chana, what does there mean to you?” She paused. “Uh, that’s a good question. I’m actually not really sure. I can’t really define what there means but I know I want to get there and I am not there yet. I definitely want to be finished with my issues around food. Maybe there means I will be a perfect eater? Maybe it means all my problems will be solved?”

I gently pointed out to Chana that if she didn’t even know how to define “there,” then how could she get there? She chuckled.

“Well, how do I feel like I’m at least getting somewhere with this work? How do I measure success?” Drop the T, I advised her. Instead of there, focus on here.

58 Wellspring | February 2021

We all have images of “there.” For some of us, it may be losing a certain amount of weight. For others, it may entail feeling good about ourselves when we look in the mirror. And for some, it may be to stop binge eating. Having a “there” is not necessarily a negative thing. On the contrary, having a goal helps us stay motivated and encouraged. But the problem starts when we place too much emphasis on getting to the finish line. When that happens, we very likely miss out on recognizing — and celebrating — all the steps along the way.

When my one-year-old baby recently took his first steps, the entire family was clapping and cheering him on. We celebrated his one baby step, clearly without asking, “Why didn’t you get across the room?” We helped make our baby feel proud of his accomplishment, and his bright confident smile told us he felt loved.

Why didn’t we judge him for not going further? Because this is exactly where he’s at! Of course, as he grows and gets stronger he will take more steps. And when he fell, we reassured him: You're okay.

We helped him back up and once again enjoyed seeing his big shining eyes.

We all have images of “there.” For some of us, it may be losing a certain amount of weight.

For others, it may entail feeling good about ourselves when we look in the mirror.

Switching from there to here means reminding ourselves that we are exactly where we’re meant to be. Each and every baby step in our path towards a healthy relationship with food and self counts. Let’s cheer ourselves on! When we fall, we can tell ourselves: Dear, get back up. You can do it. One step at a time. I believe in you.

How do I help women come to value here instead of there? For starters, I remind them that at each point in their personal journey, they are where they’re meant to be. I teach them to notice the successes present in the here, which allows them to celebrate the signposts along the journey, rather than rushing towards the seemingly elusive destination. I encourage clients to keep Hashem in the picture, recognizing that He gives us the life force and energy to take each step. My clients learn to embrace the being here, while at the same time, holding onto their bigger picture and getting there goals.

In order to strengthen a person’s ability to notice and enjoy the here, I give the women I work with a “homework” exercise. Each evening, they reflect on their seemingly small successes of the day. Putting them in writing helps us recognize the gifts of the

here and now, one day at a time.

Here are some examples of responses to the “baby steps” daily homework assignment:

I didn’t turn to food for comfort.

For this day food was not scary for me. It was just food. I told myself it's okay not to be flying high all the time. The lower days are part of the rhythm of life. I was able to stay regulated and joyful even with stressful circumstances. I ate all meals and moved on even though I didn’t choose the "best" option. I didn’t let perfection become the reason why I would fail today. I davened in such a connected way even though I didn’t say everything, and I was okay with that. I was able to make my family laugh and smile and I enjoyed doing it! I was able to admit to myself that I really like the person I'm becoming. I ate too much at the Friday night meal and recognized that I didn’t feel comfortable, but I tried to be okay with that, and realized that I made healthy choices during the day.

With time, Chana learned how to measure her own success: by noticing the present changes, each and every day. She recently shared a meaningful realization: “True, I didn’t know what there was, but now I realize how much I love being here.” With time, Chana became more proficient at taking small steps, gently picking herself up when she fell, and finding plenty of things that she could feel good about along the way. In Chana’s words: Sitting in the moment and noticing, trusting, and mostly enjoying and being in the process is the most dramatic work I’ve ever done.

Shira Savit, MA, MHC, INHC, is a mental health counselor with multiple certifications in nutrition and health. She specializes in weight loss, emotional eating, and binge eating. Shira incorporates both nutritional and emotional components in helping her clients reach their goals.

Shira has a private practice in Yerushalayim and works with women in any location via phone call or video session. She can be contacted at 516-9787800, shira@cucumbersandchocolate.com, or via her website: cucumbersandchocolate.com.

Shevat 5781 | Wellspring 59

Wellbeing

Feature

GROW planted where you are

she thought she Would wither away, But in the end she flourished.

Every morning, we say the brachah “she’asa li kol tzorki, Blessed are You, Hashem, who provides all my needs.” When circumstances feel uncomfortable, we may begin to wonder, “How is this difficulty fulfilling my needs?” But just as we reiterate in our tefillah every day, it is precisely there, specifically where HaKadosh Baruch Hu planted us, that we are able to fulfill our unique purpose. It is there, in the spot tailor-made for us, that we can sprout leaves of strength, resilience, and connection. It is there that we can grow.

Here, 10 women find the seeds for their growth right in the place where they were meant to be.

By Shiffy Friedman 60 Wellspring | February 2021

Shevat 5781 | Wellspring 61

Wellbeing

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singly content My story doesn’t have the kind of happy ending I’d always envisioned for myself — and I still am — but I believe it gives chizuk. I’m a single woman, what you’d call an older single, living with my parents at the age of 37. I never dreamed this would be me. I never dreamed I’d dance at my younger siblings’ weddings — some of whom were born when I was already in high school! — still aching for my own bashert.

Yes, there are times when I’m in so much pain that I can’t get out of bed in the morning.

There are times when I just break down, in my car on the way to work, in the staff restroom at the school where I’ve been successfully teaching for almost two decades now, and, of course, in my pillow. There are times when I feel so lonely that I can’t imagine carrying on for another moment.

But it is this thought that keeps me going — the she’asa li kol tzorki. I wouldn’t manage without it. I don’t know how anyone goes through any challenge in life without fortifying themselves with this thought. Yes, this is exactly where I am meant to be.

I’m meant to be 37 and single (ouch, that still hurts every time). Yes, right now, I’m meant to be unmarried, living with my parents, without any children of my own (yet). I am not meant to be anywhere else and none of my own doing would have gotten me there. I’ve only started really believing this comforting reality when I was in my low 30s and it’s been a different life since.

- Bracha, 37

62 Wellspring | February 2021

still toiling I love the plant analogy because it symbolizes us humans in so many ways, especially in that it takes a while for us to see the results of our toil. As for me, I’m finally starting to reap the fruits of my labor. When I first got married, I was the eager kind of wife, excited to foster a deep connection to my husband. I envisioned late-night conversations, having a shoulder to cry on, someone to laugh with after a stressful day. I was ready to give it my all and to enjoy an emotionally fulfilling relationship as we’d raise a family together.

It took only a few months for me to realize that my husband, as kind and solid and serious as he is, would not be able to be that kind of spouse for me. And the realization only grew with time. It wasn’t that he didn’t want to give; it was more that he simply couldn’t. For me to demand of him to be who he wasn’t would only frustrate both of us and leave us feeling even more distant one from another (I know because I tried).

So what did I learn on this growth journey that’s called life?

I’ve learned that Hashem gave me exactly the spouse I need to live my best life. I’ve heard that a tzaddik once said, “If I’d be Hashem, I wouldn’t do it any other way.” From my human eyes, there were times when I thought this was all a mistake.

There were times when I thought I could never be happy in this marriage because how could someone with so much emotional depth connect to someone who has so much less of it?

But with the help of an incredible coach and lots of siyata DiShmaya (I keep davening for this every day), I have learned to appreciate exactly the marriage Hashem has in store for me. And the more I toil from a place of giving, not a place of victimhood, the more I’m watching myself — and my marriage — blossom.

- K. P., 29

transplanted When my husband came home from work one evening and shared what he thought was very exciting news about his promotion, I did not share his sentiments. Of course, I was pleased with the increased income; that always comes in handy. But what I didn’t like — really didn’t like — was that it meant a move for us. Our family of seven would be transplanted from the urban, fast-paced community that I loved and thrived in, and would have to move to a more suburban, newish locale.

We’ve been living in our new place for about a year now, and I still miss “home” so much. I miss having my family nearby, just popping in to my parents’ on a whim, on Motzaei Shabbos or just whenever. I miss the familiarity of the neighborhood, the faces I recognize, the bustling city life I left behind. I miss stopping in to my favorite café for a sit-down lunch with my sisters or just a quick coffee, and knowing that I’d recognize some of the fellow diners, always catching up with someone or another.

If I want to go on and on about what I miss from my old life, I’d be able to fill pages, but about a month or so after we got here, when I was complaining to my husband (again), he helped me find the perspective that keeps me going. For right now, this is where I have to be. Is it challenging? Oh, yes. Do I wish I can go back to my previous community? For sure. But are there good parts to being here, parts that I can come to love and embrace? That too. And the only way I can start noticing what I like about living here is to first make a choice to notice them. With this in mind, I can actually have a conversation with a sister or a friend without it turning into a pity party. I can start to notice the space we now have, the neighbors next door, and the beauty in the life Hashem wants me to live right now.

- Chaya Suri, 32

precious shoots Two of our five children have been diagnosed with ADHD and, what can I tell you, it’s no picnic. If you know what it means to live with a child with ADHD, you know what I’m referring to. We’re not talking about the kind that we had to look for a diagnosis; it hit us in the face. There was no denying it. And it’s been tough.

Raising these children with such high-powered motors takes a lot of patience, love, and truckloads of energy. But now that they’re growing older — one of them is already a teen — I sometimes take a moment to marvel at the kochos they have. They’re real powerhouses in every sense of the word. They’re creative, go-getters, and have room in their heart for everyone around them. Thank You, Hashem, for the challenge.

And thank You, Hashem, that You help me see the good in them and in the circumstances of my life.

- Tova, 42

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it weighs me down I know this may sound petty, but for me, one circumstance in my life that I thought I could never accept, an area where I’ve been struggling for years, is my weight. As someone who’s been overweight since adolescence, there were so many times when I wished I’d look different. I would dream of the day when I’d just wake up in the morning fifty pounds less — and even thirty pounds would do — because it bothers me so much. Every time I did restrict my eating I felt miserable; I would feel resentful that this was my lot in life. Still, I try to keep at it because I know it’s good for me and my health, but weight loss seems elusive for me. I’m always feeling uncomfortable in my clothes, always hiding behind others in photos. Why couldn’t I just enjoy the food that I loved without having to suffer for it?

Externally, nothing much has changed. And to be honest, I still wish I could be thinner. But over time, I’ve come to accept that nothing is a mistake. While, to me, it seems like such a petty thing and it would take nothing from Hashem to just drop those pounds for me, I understand that this is part of my avodah in this world — to accept myself as I am, to see the beauty in myself and others exactly in the way HaKadosh Baruch Hu fashioned us.

- Michal, 33

64 Wellspring | February 2021

life's a lesson I always knew I was created to be a teacher.

My father's been a rebbi for years, I'm a real people's person, and I was always the one in school explaining the lessons to classmates.

But after my first day of teaching, I came home and cried. How did I ever think teaching was for me? I thought I’d never step foot into the classroom again. (My very first class ever had three girls with incredible challenges, and I was not properly equipped to handle them.) I told my parents that I wanted to quit. “I can't do this for a whole year! Why did I ever think I wanted to be a teacher?”

What can I say? I learned a lot that year.

Being handed a challenge like that helped me learn about myself, and it compelled me to work on my teaching skills so I could become the kind of teacher I wanted to be — and more.

- Frumie, 27

at bubby's house As a teenager, I slept at my grandmother’s house almost every night.

This was no simple mitzvah. It was hard to leave my own house early in the evening and then to have Bubby lock up her apartment for the night as soon as I stepped in. It often felt suffocating to be there. But it was there that I learned, hands-on, that some mitzvos are just hard but the reward is and will be immeasurable.

And, perhaps best of all, I also learned about my grandmother — the sacrifices she made so that her future generations would be frum.

I learned how to be sensitive to others, to tap into my reserves of patience and see that I could always find just that little bit more, to have a conversation solely for the other person, to listen and validate.

As someone with a tendency towards despondence, my grandmother would often exude a low energy. It was in her home that I learned that everyone has their own personalities and that I had the power to not let others bring me down. No matter how low she felt when I came, I would try my best to make her happy, but I’d remind myself that ultimately I was my own person and that no one could determine my own happiness. On the same note, I also learned how to sympathize with others who have “low” tendencies, and that it’s hard for them.

- Chana L., 28

With my very intense personality, I was struggling to make sense of my world. I would often wonder why I had been created with so many furious emotions and such intellectual depth. What was the point?

Shevat 5781 | Wellspring 65

Wellbeing

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sarah lives on When I was seventeen years old, I lost my best friend. Sarah and I had gone through life together from playgroup through school, camp, and high school. When we were growing up, we would laugh as we’d envision ourselves raising our families side by side, borrowing items from each other and throwing them over the porch. And, of course, our husbands would be best friends too.

As close as we were, though, our differences were there: Sarah put aside much more time for Hashem than I did. She was fun and full of personality but that did not stop her from rising each day with the mindset that she was here to serve Hashem. I watched as she grew and blossomed and I respected it, yet at the same time I did not have patience and stamina to work on myself the way she did. I always consoled myself that life was long and there would be other times later on in life that I would focus more on my spiritual growth.

Then came the fateful night. I remember exactly where I was standing when I got the call. A gas explosion, then a fire, and Sarah was gone. The shock was indescribable, the tears kept flowing. And the questions: How could it be? She still had a life to live! How could she have left this world leaving nothing behind? No children, no generations.

And then, amidst this challenging time, it hit me. Sarah did indeed live a short life, but she lived a life to the fullest. Was I living each day the fullest? Would I be content if I would leave the world today? It was time for me to change, no more delaying opportunities for growth.

The impact this challenge had on me was profound. No, my dear friend Sarah didn’t leave children behind, but she did leave behind the seeds for growth in myself and others to carry on her beautiful legacy.

- Mindy, 26

fired up As a teenager and young adult, I went through a rebellious patch. It was nothing serious, but at the time, my parents and teachers were concerned that it would become more significant. With my very intense personality, I was struggling to make sense of my world. I would often wonder why I had been created with so many furious emotions and such intellectual depth. What was the point?

Today, in hindsight, I realize that it was davka this makeup that has helped me be so strong in my Yiddishkeit, to lead a life not out of habit or rote but with passion and desire. I have come to appreciate Yiddishkeit from a place I would never have reached otherwise, to feel joy in the mitzvos, to feel secure with my emunah. It’s a different life.

- Esther, 30

66 Wellspring | February 2021

to start anew My parents moved from the city to a suburb nearby during my final high school year. This wasn’t a longplanned move. From one day to the next, they decided to sell their lovely city home and join my married siblings in their suburb.

I was upset and nervous. As the only child still living at home, I felt I needed the easy outings the city provided, never mind a community and friends. Also, finding a job where I was known and appreciated was far less daunting than applying at a place where I’d need to prove myself from scratch. There was no way anyone in our new town would offer me the sort of positions I was offered by my own former principals. And lastly, I wasn’t fond of the low-key out-of-town style.

Fast forward nine months, during which I taught and wrote and made some new friends, and also got engaged. It was tough going through a change like that at such a stage, and I often felt like I was missing out on opportunities.

Then I got married. Lived in an apartment building where I knew no one, shopped in stores where I knew no one, walked down streets with no familiar face except, occasionally, the family I married into. And it took catching up with my city friends to realize how blessed I was.

I had the rare opportunity to start anew for real, nobody looking over my shoulder. My marriage undoubtedly benefitted tremendously from my single-minded presence, and there was no sense of communal norms or personal history regulating my choices. I was able to build undisturbed, never hampered by the buzzing awareness that I was known and looked after here. Ultimately, I’m grateful for the conviction and ideals this challenge helped me develop.

- Miriam, 24

Shevat 5781 | Wellspring 67

Living Well

Growth Log By Gila Glassberg, MS, RD, CDN

chapter 8 Taking Time to Notice

EE DOM R F

BYE, DIET. HELLO, LIFE. 68 Wellspring | February 2021

At our Session Today: In this session, Adina tells me how her week has been.

ADINA: This week, I began to notice a shift in the way I’ve been thinking. I developed a self-care plan based on our previous discussion. I wasn’t always able to stick to it, but I noticed a real difference when I did keep to it, how much more positive my experiences were.

In the past, ever since I could remember, my food intake was controlled by someone other than me. When I was a child, it was the adults. Then when I was an adult myself, I continued to restrict food with diets — until things inevitably spiraled out of control.

When I was “good,” I punished myself by restricting the foods I loved. When I was “bad,” I completely lost myself in food and it felt so good in so many ways. I felt like I had a say on what was going into my body. I felt like I could loosen the reins on my very structured life. I felt immense pleasure. And I also felt guilty for feeling that pleasure.

Breaking diet rules felt good on so many levels but at the same time, I felt like such a loser, like such a failure. Every look in the mirror was another reminder of how incompetent I was.

So now, I started implementing some of the concepts we spoke about, and in baby steps. For one thing, my alarm rings every twoand-a-half hours, and no matter what I’m doing, I stop and eat something. I have a list of snack foods printed out that we worked on and I always have a stash of “healthy, on-the-go foods,” so that I can take the thinking out of it when I’m too hungry to make a sensible food choice.

GILA: When we’re overly hungry, we experience what’s called primal hunger. Since the body is in survival mode, we end up eating whatever we see. It’s similar to being underwater and coming up gasping for air. If we want to avoid this feeling, we need to make sure to check in with our body every two to three hours to see if any subtle or obvious signs of hunger are occurring. If yes, this is the time to feed the body. If no, we check in again soon. We don’t have to do this forever — it gradually becomes second nature and intuitive.

If our hunger cues have been turned off due to years of dieting dictating what to eat, when to eat, and how much to eat, we have likely turned off those cues and they need some reinstating. It’s a good idea to prepare a list of foods to have around for those times, and to make sure we have them in stock — that really helps keep us from getting too hungry throughout the day.

What else did you realize about yourself during this time?

ADINA: I realized that I never really hang out with friends.

I don’t even talk to my friends! Before I got married, I was a social butterfly, but now that I’m married with kids, working and keeping home, I just sort of forgot about my social life.

I decided to make it a goal to call a friend two nights a week and I did it. I called a friend the other night and we schmoozed for an hour. I got off the phone and I felt rejuvenated. After the conversation, I was ready to call it a day; I didn’t even peruse my snack cabinet. It was like magic.

But what I realized is that the other nights, I have this flooding of feelings and I tell myself, “You deserve a treat.” Once I enter the kitchen, all bets are off. I will literally eat the leftovers from dinner straight out of the pan. Sometimes, I don’t realize what I’m doing it until I find myself throwing out an empty pan.

GILA: Is this something you’ve realized before?

ADINA: This is new for me — to even recognize that I have a flooding of feelings. So one night, after the kids were in bed, I went into the kitchen with my journal. I set a five-minute timer, like you said to try, and I just sat. I asked myself, “What are you feeling right now?”

I burst into tears. I felt like no one ever asked me that. I’m so confused with everyone else’s feelings, it never occurred to me to think about my own feelings.

I was feeling overwhelmed by the nighttime routine. I was feeling resentful that I had to make dinner and also clean up after dinner. I was also feeling proud that I got all that done and I wanted a reward.

Session to be continued…

Gila Glassberg is a master’s level registered dietitian and a certified intuitive eating counselor located in Woodmere, New York. She uses a non-diet, weight-neutral approach to help growth-oriented women break out of chronic dieting patterns, and regain clarity into what is really important to them. She can be contacted through her website: www.gilaglassberg.com, via email at gilaglassberg18@gmail.com, or via telephone at 570-878-3642. The name of her podcast is Get INTUIT with Gila. Gila accepts some insurances.

Shevat 5781 | Wellspring 69

ISSUE 61

FEBRUARY ‘21 SHEVAT 5781

Beauty in the Bounty 2 showstopping Tu B'Shevat treats

Nutrients in Nuts You may just want them all Friday Lunch Chicken Salad Wraps

Index Page

Creative Juices

75

TU B'SHEVAT TREATS

Page

SWAP

80

Page

OAT FLOUR WAFFLES

day by day

85

FRIDAY AFTERNOON

MY TABLE

TIDBITS

I NEVER THOUGHT I'D EAT THAT

NUT NUTRITION

P. 90

P. 95

Dear Cooks, I’m excited to bring you this issue’s Tidbits on nuts, a food I believe has been shunned for too long. I like to believe that the days when we feared healthy fats are over, but who are we kidding? Until this day, every time I sit down to a snack of peanuts or almonds in the company of certain individuals, they’ll look at me incredulously and say, “But aren’t nuts a no-no?”

To my mind, there’s no healthier, more convenient, non-processed snack than nuts. (I prefer the natural variety, but even those roasted and salted still offer many benefits). Ready to eat, available for purchase practically everywhere, and full of flavor and crunch (hi to the sensory eaters out there!) what better option is there? Yes, there are fruits and vegetables too, but when I’m in the mood of something salty or protein-packed, nuts are my thing. For those who are concerned about weight gain due to its high fat content, I let them know that the fat is healthy fat, which is vital to functioning. Furthermore, I’ve never gained weight from enjoying a decent portion as a meal or snack. (Nor did my weight loss, when it was necessary to my health, stall when I ate nuts consistently in proper quantities.) Especially for those who don’t like dairy and/or fish, it’s another great protein option.

While portion control can become an issue with nuts (which is probably when weight gain occurs), when we enjoy this finger food mindfully, such as in pre-portioned quantities, as the article suggests, we get to reap its many benefits with no downsides.

Let’s give ourselves permission to enjoy nuts on Tu B’Shevat and all year long.

To the remainder of a healthful winter,

Est her P.S. What are the chances that two contributors focusing on entirely different topics both submit recipes for rice-paper dishes? Well, it actually happened this month! I think you’ll be amazed by the varied options for using and enjoying this up-and-coming wrapper.

Pinch of Health My kids love when I prepare chocolate bark for Shabbos. I make it more healthful by using chocolate that has a 72% or higher cocoa content, and by topping it with pomegranate arils or tiny, cut-up fruits — which is especially beautiful and appropriate for Tu B’Shevat.

Submitted by Naomi L.

Thanks, Naomi! Have a healthy cooking tip to share with your Wellspring community? Please send it our way at info@wellspringmagazine.com.

Shevat 5781 | Wellspring 73

J E U N E S S E W I N E S . C O M

Creative Juices On Tu B’Shevat, when we serve some wholesome fruity goodness, we like doing something creative with fruit. It’s always fun to work with different fruits because of their naturally beautiful array of colors — they kind of present themselves!

What we’re sharing here is not so much about taking out your pots and pans, but rather getting your family together for a fun Tu B’Shevat project. Of course, judging by how fast these were gone after we let our family have a taste, we can assure you that these make the most delicious snacks or treats.

Recipes, styling, and photography by Yossi & Malky Levine

Shevat 5781 | Wellspring 75

Fruity Spring Rolls Rice paper spring rolls are often used in a savory version but you’ll be surprised by how well they pair with fruit! We chose to fill them with greens and fresh fruits, topped with a fruity dressing. What beauties!

1 pkg spring roll rice paper wrappers warm water, for assembly 1 pkg mixed greens 1 mango, sliced 2 kiwis, sliced 10 strawberries, sliced (fresh or frozen) 1 purple onion, sliced honey-glazed almonds, crushed, for topping Dressing 1 cup frozen strawberries 2 Tbsp balsamic vinegar Âź cup honey 2 Tbsp oil

Place warm water in a shallow dish or baking tin that is wider than the rice paper. Dip one rice sheet into water and leave it there for a few seconds until it becomes pliable, then remove and transfer to a baking sheet or flat working surface. (Do not leave in water longer or it will become too soft and sticky.)

Leaving about one inch of uncovered rice paper around the edges, cover the lower third of the paper with the mixed greens and slices of mango, kiwi, strawberry, and purple onion.

Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the sides egg-roll style, then continue rolling until sealed. Repeat with remaining wrappers.

For the dressing: Place all ingredients in a blender, blend until smooth, and drizzle over spring rolls.

Garnish with crushed sweet almonds.

Shevat 5781 | Wellspring 77

Frushi Frushi. It’s a thing. If you are thinking to do something fun and creative with your kids for Tu B’Shevat, frushi may just become a thing in your home too! Not only will this help spark your children’s imagination, it’s also a great way to get them involved in the kitchen.

3 natural fruit leathers ½ cup shredded coconut 1 13.5-oz can coconut milk pineapple, cut into strips kiwi, cut into strips strawberries, cut into thin wedges Dipping Sauce 1 cup frozen strawberries ¼ cup water ¼ cup honey

Place coconut milk in a bowl, making sure to scrape out the solid cream at the bottom to get the entire contents of the can. Using a fork, combine shredded coconut with coconut milk until you get a rice-like texture.

Spread a generous layer of coconut “rice” onto the fruit leather, leaving some space at the top and bottom for easier rolling.

Place fruit strips on lower third of fruit leather, then fold fruit leather over fruits and continue rolling tightly until sealed.

For the sauce, combine all ingredients in a blender and blend until smooth.

Slice rolls using a sharp knife and serve with strawberry sauce for dipping.

Yield: 3 sushi rolls

Shevat 5781 | Wellspring 79

Truly Outstanding Tabor Winery, winner of 9 medals in the Israeli Best Value Competition 2019

- Better Together

Eat Well

SWAP By Yossi & Malky Levine

SWA P Over the past few months, we’ve explored various sugar substitutes and offered recipes incorporating each one. Now, we’re on to flours.

There are many reasons why you may be on the lookout for a white (high-gluten) flour alternative.Whether it’s due to a restricted diet, a need to go gluten-free, or for other health reasons, the question that remains is: Which flour? And how do I choose?

Once you’ve made your choice, you may wonder: Can I simply substitute equal amounts in my usual recipe?

This column will guide you through the various options on the market and how they can be used.

Looking at the supermarket shelves in the flour section used to be simple: there was all-purpose, self-rising, or whole wheat. However, that’s not the way it is anymore, and choosing from today's flour section can be quite daunting. Alternative flours that were once only found in specialty health food shops are now commonplace.These flours were considered just for gluten-free diets or for those with celiac disease, but as we’re becoming more educated and aware, these healthier flours are becoming more and more popular.

So, how do you choose which one is right for you and your recipe?

White High-Gluten Flour Made of oats that have been milled into a fine powder, one of the perks of oat flour is that it can be made quite easily at home. Simply place two cups old-fashioned oats into a highpowered blender and blend until a fine powder forms. Voila!

Oats have quite a neutral flavor and are therefore a good substitute for wheat flour in most dishes. Lower in carbs than wheat flour (and gluten-free when made of gluten-free

Oat Flour oats), as well as higher in protein, oat flour is a healthier choice, offering excellent nutrition, lots of fiber, as well as antioxidants.

Because it’s not a high-gluten flour, it’s best to substitute just 50 percent of wheat flour with oat flour in baking; and if you’re baking bread, only 25 percent. I use oat flour in cookies, muffins, fruit crisps, and in homemade granola.

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Oat-Flour Waffles We love waffles and pancakes for breakfast around here, and I suspect that we’re not the only ones! These waffles are light and crispy on the outside, fluffy on the inside, and heart-healthy, too.

1½ cups oat flour 2 tsp baking powder ½ tsp salt pinch cinnamon ¾ cup milk ¼ cup coconut oil, melted 2 large eggs 2–3 Tbsp maple syrup ¼ tsp vanilla extract (optional)

Toppings (optional) maple syrup nut butter fresh fruit

In a mixing bowl, whisk together oat flour, baking powder, salt, and cinnamon.

In another bowl, whisk together milk, coconut oil, eggs, maple syrup, and vanilla extract. (If coconut oil solidifies on contact with cold ingredients, heat wet mixture in microwave for ten seconds intervals until it melts again.)

Pour wet ingredients into dry ingredients. Stir with a large spoon until just combined (the batter will still be a bit lumpy). Let batter rest for 10 minutes so the oat flour can soak up some of the moisture.

Preheat waffle iron.

Swirl batter with a spoon, then pour batter onto heated waffle iron, enough to cover the center and most of the central surface area, then close the lid.

When waffles are golden and crisp, transfer to a cooling rack. Do not stack waffles on top of each other or they’ll lose their crispness. Repeat with remaining batter.

Serve with maple syrup and nut butter, fresh fruit, or any other toppings that you desire.

To keep waffles warm, place them in a 200°F oven until ready to serve.

Yield: 8 waffles

82 Wellspring | February 2021

by day y a d With Charnie Kohn

What’s on the menu for…

FRIday AFTERNOON? Your Friday cooking is mostly done (mostly because, let’s face it, there’s always one more thing do to). The comforting aromas of Shabbos are starting to waft in the air. But just when you think you’re getting there, the family is clamoring for lunch. If only aromas could satiate hungry tummies! And there’s no need to elaborate on what happens to the mood levels when hunger gets in the way.

Enter day by day: Friday afternoon. Here, I’ll show you how lunch doesn’t have to entail another cooking marathon. These two recipes will tone down the Fridayafternoon hecticness and fill you and yours with the right foods to keep you going in good spirits.

Happy prepping, Charnie

Chicken Salad Rice Paper Rolls Who has time for chicken salad on Friday? Well, here’s how. Just spoon out the chicken from the soup and a healthy lunch will be ready in 10 minutes! This is especially helpful if you find yourself with too much leftover chicken every Sunday.

This recipe works great in regular wraps too.

Prep time: 10 minutes Yields: 12 rolls

12 rice paper wrappers I package kale spring mix or greens of your choice 4 chicken bottoms, cooked ½ can peas and carrots 4 sour pickles plus two Tbsp juice 4 Tbsp lite mayonnaise 1 tsp salt ¹/₈ tsp black pepper

Shred chicken and discard bones. In a bowl, combine with rest of the ingredients except for rice paper and greens. Soak rice paper in water for about 5 seconds. Place a small amount of the mixed greens in a flat layer, leaving 2 inches around the edges. Add approximately 2 tablespoons of the chicken salad and roll jelly-roll style.

86 Wellspring | February 2021

Low-Carb BroccoliCauliflower Kugel I always keep a batch of this kugel in my freezer. It’s been my go-to Friday lunch for a while now. Prepare it any time during the week (or on Friday morning, if things are under control then) and you have it ready just for when you need it. This recipe is high in nutrition and will help carry you through the Friday frenzy.

Total cooking time: 1.5 hours

1 32-oz bag frozen broccoli 1 32-oz bag frozen cauliflower ½ cup water ½ cup lite mayonnaise 2 eggs 4 heaping Tbsp whole wheat flour 1 Tbsp salt 1 tsp garlic powder 1 tsp paprika ¹/₈ tsp black pepper

Place broccoli, cauliflower, and water in a pot. Cover and cook over medium heat for 30 minutes. Drain and add to a 9”x13” baking pan (or two smaller ones) with the rest of ingredients.

Mash all ingredients or blend with an immersion blender. Bake uncovered at 400°F for one hour.

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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.

This Month:

I Never Thought I'd Eat That What’s one food you thought you’d never eat? The kind you always thought you didn’t like or had negative associations with, but now that you appreciate its health benefits, you’ve gotten into the habit of eating (and maybe even liking) it?

Compiled by Wellspring Staff

Shani Taub, CDC: I was the only one in my family who didn’t like yogurt, I used to think of it as sour milk. Now, I look at it as ice cream. It’s my to go-to breakfast every day.

Gila Glassberg, RDN: I never used to eat salmon. I remember my mom cooking it as a child and I didn’t like how it made the whole house smell fishy.

When I learned that fish is filled with omega 3s and is a great source of lean protein, I decided to venture into the world of salmon. I really do love salmon now, but I realized that for me, salmon really only tastes good fresh or one day later.

If you marinate it well with strong flavors like soy sauce, mustard, and pepper, it’s amazing. Pan seared is best because then you get that amazing crust. Broiling is another great way to prep it.

My favorite and easiest recipe is from The Bais Yaakov Cookbook—maple syrup, soy sauce, and black pepper. When I want to invest more time, I add fresh lime juice, hot pepper flakes, and mustard.

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Laura Shammah, MS, RDN I really didn’t like kombucha when I had my first sip of it. It tasted like vinegar to me. Eventually, because I knew how good it would be for me, I found two flavors I actually like: KeVita Watermelon Rose and Mojito Lime Mint Coconut.

The health food store Wealth of Health on Avenue M in Brooklyn brings it in especially for me.

This fizzy, fermented beverage is made by adding probiotic-rich bacteria to lightly sweetened tea.

More and more research is looking into gut health and how it relates to obesity and weight. It’s finding that the millions of bacteria that live in our guts may play a large role by altering the way we store fat, how we balance blood sugar, and how we respond to the hormones that make us feel hungry and full. Fueling our gut with beverages and foods that stimulate good bacteria may make losing weight easier than we ever thought possible.

Kombucha is readily available in most supermarkets and comes loaded with probiotics— just be sure to look for brands with less than 5 grams of sugar per serving.

Yaffi Lvova, RDN: I don’t like mushrooms. I could talk about their health benefits until I’m blue in the face. But I still don’t like mushrooms. When my twins were about 9 months old, one of them grabbed a box of white button mushrooms at the store and wouldn’t let go of them. He held them all the way home, and when I opened the door to free him from his car seat, he had one in his mouth like it was a marshmallow. I had to learn how to cook mushrooms for this kid.

So I did. And now I love mushroom gravy.

But that’s it. No more mushrooms for me.

Tanya Rosen, MS, CPT: I never thought I would eat breakfast! Growing up it just wasn’t a “thing.”

When I was 19 and not yet into health, I remember attending a Shabbaton and eating breakfast there because that’s what everyone was doing. Although it was not the best breakfast, I liked the experience.

I didn’t yet know any science behind it, I just knew I had more energy, got less hungry during the day, and ate less later on. Nowadays, I never ever skip breakfast. Even though I’m a pretty relaxed mother when it comes to food, I do insist on breakfast for my kids as well. I value it because I came to appreciate it.

Dr. Rachael Schindler: I never thought I’d drink matcha green tea for health reasons and now I can’t be without it. It’s bitter and piecey but I have grown to like the texture—and certainly the benefits. Glad I tried it!

Bashy Halberstam, INHC: My first reaction to your question is everything. I would not have imagined eating the way I do now. I loved food, especially junk food. The way I eat now is a result of connecting to my body with love, and feeding it what makes it thrive. Even when I eat treats, they’re still of the variety that will help me feel good.

Yet, if I were to choose one food I really disliked and now enjoy, kombucha takes the prize. At first I loathed both the smell and the taste. Now, I compare it to wine. In the beginning you don’t love it but when you cultivate a taste for it, you do.

I know how good it is for my body and so I started enjoying it as my treat to myself. By now, I enjoy the whole thing, the taste and smell as well. My body now associates it with a treat.

Shira Savit, MA, MHC, INHC: I was that typical kid who never liked fish. I thought it was weird, smelly, and gross. Now that I have matured in age and in taste buds, tilapia is one of my favorite main dishes. I enjoy making tilapia with salsa on top, covered in the oven. Or, I roast it at a high temperature with whatever spices I am in the mood for. Interestingly enough, some of my kids love tilapia too—even in their youth.

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Yaffi Lvova, RDN

These breakfast cookies are loaded with delicious nutrition and go very well with my coffee. They’re super easy to make and to freeze (if there are any leftovers).

Pumpkin Oat Breakfast Cookies Yields: 16 small cookies 2 cups Old Fashioned Oats 1 cup pumpkin puree (or sweet potato puree) ¼ cup honey or maple syrup ¼ cup flax meal (ground flax seeds) ½ cup sunflower seeds or pumpkin seeds ½ cup sweetened dried cranberries 2 tsp pumpkin pie spice 1/8 tsp kosher salt Preheat oven to 350°F. Mix all ingredients together until combined. Divide mixture in half, then in half again. Repeat until you have 16 sections.

Take each section and form a ball. Each ball will be about 2 tablespoons of batter. Flatten the ball into a cookie shape that’s about ½-inch thick and place on a prepared baking sheet.

Bake for 10–12 minutes, then turn off the heat but leave the cookies in the oven for an additional 10–12 minutes. Remove the cookies from the oven and enjoy with a cup of tea or coffee.

Shaindy Oberlander, BS, INHC I’ve only learned to enjoy tea lately. All my evening clients know that a cup of tea accompanies me to every evening session as it calms me and gives me muchneeded energy for long winter nights. I especially love Lipton’s Detox tea made with nettle, grapefruit, and dandelion. I also enjoy Bigelow’s green tea with mint or Wissotzky’s peppermint tea. At times, I’ll pair my tea with Schmerling’s dark mint, 72% cocoa chocolate for that added treat. However, my almost daily staple is the amazing BeneFIT Health Muffin. This muffin is made with clean ingredients and will truly leave you satisfied.

BeneFIT Health Muffin 1 cup whole wheat flour 1 cup oats ¼ cup honey ½ cup unsweetened applesauce ½ tsp baking soda 1 tsp cinnamon 1 tsp baking powder ½ tsp salt 1 egg (organic, a plus!)

1/3 cup oil (I use coconut oil, melted) 1 cup blueberries or any add-in of your choice.

Combine all ingredients. Pour into lined muffin tins.

Bake on 350°F for 25–27 minutes. This recipe makes 6 nice-sized muffins.

Tanya Rosen, MS, CPT Toby Lebovits, Obesity Medicine Practitioner Seasonal changes have my appreciation for sure.

We all know how blustery New York winters are.

It’s very comforting to wrap your hands around a warm mug. My drink of choice on a snowy morning is a large mug of chai latte. I add some nut milk and extra cinnamon. I’ll sometimes add chia seeds or flax seeds to give it some substance, as well as extra fiber, iron, and omegas; all three usually lacking in the standard American diet. I find the blend of aromatic (cardamom, anise) and hot (notes of ginger and black pepper) spices to be simultaneously warming, stimulating, and soothing. Sip slowly, preferably while wearing an oversized chunky sweater and thick socks.

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During the wintertime, I love drinking hot chocolate. If I don’t add any additions (like almond milk, sugar-free whip cream, etc.), I love to have it with half a TAP cappuccino muffin. Here’s a rich and delicious hot chocolate recipe.

Tanya’s Hot Chocolate 1 cup unsweetened almond milk 1–2 tsp cocoa powder 1 Tbsp Splenda or any zero-calorie sweetener 1 Tbsp (sugar-free) chocolate syrup Heat almond milk on the stovetop until hot. Add rest of ingredients until well mixed. Pour into your favorite mug and enjoy. Add a squirt of whipped cream to make this extra delicious!

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Eat Well

Nutrition Tidbits in the News By Malka Sharman

Nuts over Nuts Not Only for Their Great Taste, But for Their Nutrition Too With nuts playing a central role in our Tu B’Shevat food repertoire, it’s the perfect time to explore this wholesome, nutritious superfood.

Nuts are a rich source of mono- and polyunsaturated (healthful) fats, fiber, and other beneficial nutrients, making nuts among the best sources of plant-based proteins. Studies show that a diet that includes nuts may help prevent risk factors, such as inflammation, for some chronic diseases. If you’ve been avoiding them for too long out of fear of their fat, this may be the time for you to welcome them into your diet again.

Here are the six most healthful nuts and some of their health benefits.

Eat Well

Nutrition Tidbits in the News

Almonds

Peanuts

Almonds have become increasingly popular in recent years—for good reason, and they are now readily available in many different forms and textures. They contain slightly less protein than peanuts, but make up for it with other nutrients.

Salted almonds may be the perfect snack for people who are looking for a healthful, proteinrich alternative to the salt-buds-satisfying potato chips or pretzels.

More budget-friendly than other nuts, peanuts are an excellent source of protein, at a whopping 25.8 grams per 3.5-oz serving. Although peanuts are technically a legume, most people consider them a nut.

With 3.5 grams of fiber in every serving (of 24 whole almonds) and 37% of the recommended daily intake (RDI) of vitamin E, a vitamin most nuts don’t have, almonds score high on the nutrition charts.

Almonds are excellent for heart health.

They help lower LDL cholesterol and are packed with manganese, magnesium and potassium, which helps oxygen and nutrients flow more freely through the blood. Thanks to their high calcium content, almonds are also a bone-building food.

Although peanuts score lowest on the nutrient scale of all other nuts, they do contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to overall health. While peanuts are high in fat, the fats are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs).

Other minerals found in peanuts include calcium, potassium, and magnesium. Peanuts are also one of the richest dietary sources of biotin, which is important during pregnancy.

Pistachios Cashews Cashews’ creamy texture make them a great addition to many dishes and snacks. Low in sugar and rich in fiber, heart-healthy fats, and plant protein, they're also a good source of copper (67% of the RDI), magnesium (20% of the RDI), and manganese (20% of the RDI) — nutrients important for energy production, brain health, immunity, and bone health.

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Pistachios contain plenty of protein (6 grams per serving) and other vital nutrients like potassium (6% of the RDI) and vitamin B6 (28% of the RDI). They’re also a source of healthful fatty acids and antioxidants. The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.

A study published in Nutrition Today noted that pistachios may have a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.

Walnuts Walnuts are composed of 65% fat and about 15% protein, and are an excellent source of copper, folic acid, phosphorus, vitamin B6, and manganese. Research published in the British Journal of Nutrition suggests that walnuts are also a rich source of flavonoids and phenolic acid. They also have a high amount of omega-3 fatty acids. Studies have shown that eating walnuts can help lower LDL cholesterol in particular, but also lower cholesterol overall.

Hazelnuts Thanks to their distinctive flavor, hazelnuts make a great addition to sweet foods. But that’s not all this relatively unpopular nut has to offer. In just one ounce of this nut, you get 2.7 grams of fiber, 21% of the RDI of vitamin E, and 87% of the RDI of manganese. Their protein and fat content is most similar to that in walnuts.

According to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol. They’re rich in antioxidants as well; an eight-week study showed that hazelnuts significantly decreased oxidative stress in subjects, as compared to the control group, which experienced no change.

Turmeric for Your Knee Pain due to osteoarthritis of the knee may be relieved with turmeric, according to the results of a randomized trial published in the journal Annals of Internal Medicine.

The researchers noted that current pharmacologic therapies, including acetaminophen and non-steroidal antiinflammatory drugs, are associated with adverse gastrointestinal, renal, and cardiovascular effects. This study was their effort to locate a more natural intervention that would provide anti-inflammatory benefits without those side effects. The trial included 70 participants with symptomatic knee osteoarthritis and swelling within the knee joint. They received either turmeric or

a placebo for 12 weeks.

Knee pain was assessed by responses to questionnaires, and swelling was monitored with magnetic resonance imaging (MRI) during the course of the study. By the end of the trial, turmeric supplementation was associated with improvements, indicated in reduced weight-bearing and non-weightbearing knee pain, less stiffness, improved function, and less need for pain medication intake, as compared with the placebo group.

Turmeric is a versatile spice and can be incorporated in many dishes (as well as ingested in supplement form), so be and creative and kind to your knees at the same time.

Here are some ideas for incorporating nuts into your daily diet: Eat them as a snack.

Nuts are generally ready to eat, making them the ideal snack at nearly any time of day. One way to enjoy them mindfully is to pre-portion a mixture of nuts in advance and keep them in snacksize bags for easier access. If they’re pre-bagged, the kids will be more likely reach for them too.

Drink nut milk.

Especially if you’re sensitive to cow’s milk, or if you’re looking for a vegetarian or pareve alternative, nut milk is your way to go. You can even make it on your own by blending nuts with water in a highspeed blender until smooth and creamy. You can also add in a pinch of salt, sweetener of choice, or any other spices or flavorings.

If you’re buying commercially prepared nut milk, pay close attention to the ingredient list to ensure that you get what you’re looking for, not a sugar-loaded juice with some nuts inside.

Use nut butters.

Along with peanut butter, many other types of nut butter are available nowadays. Almond butter and cashew butter are healthier alternatives. Enjoy them (make sure to buy the natural variety) as a spread or add a spoonful to your smoothies.

Sprinkle them on your salad.

Adding a serving of nuts to a salad can boost its protein and nutrient content, make the salad more filling, and adds a great crunch.

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Farewell

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