Wellspring issue #64

MAY 2021 // SIVAN 5781 // ISSUE 64

THE HEALTH MAGAZINE FOR THE JEWISH FAMILY

New Column!

Inner Parenting What happens to me when my child misbehaves?

A s k S h a n i Ta u b

How to maintain healthy habits over Shavuos Plus! Shani’s recipe for eggplant parmesan

Cup of Tea Meet Craniosacral Therapist Zelda Trieger

Cheesy Cauliflower Garlic Bread and more great ways to up the veggie game

How to Safeguard Your Thyroid in a Toxic World Tamar Feldman, RDN, CDE

Hi from the Lab Will Libby meet the jump rope challenge?

Ten Questions for Devoiry Neuman and Gitty Klein of Aid L'Shalom

6 Foods to Avoid with Psoriasis How to Grow a Garden in a Pot When we plant seeds, we nurture ourselves

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FOOD CONTENT Food Editor Esther Frenkel Recipes Yossi & Malky Levine Charnie Kohn Elky Friedman Styling & Photography Malky Levine Charnie Kohn Pessi Piller ART & PRODUCTION Creative Director Aryeh Epstein Designer Rivky Schwartz Digital Media Rivkah Shanowitz ADVERTISING Executive Account Manager Goldy Ungar 718-412-3309 Ext.2 ads@wellspringmagazine.com SUBSCRIPTION 718-437-0761 subscribe@wellspringmagazine.com DISTRIBUTION Weekly Publications INC. 347-782-5588

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

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WELLSPRING / SIVAN 5781

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WELLSPRING / MAY 2021

EDITOR'S NOTE

W

We Know Something

hat are the chances that you get an entire row of seats to yourself on an overbooked post-bein-hazmanim flight?

But it happened to us on our recent trip back to Eretz Yisrael. When I summoned the stewardess to ask if she had some infant Tylenol for my teething baby who felt warm to the touch, she was quick to inform me of the newly updated protocol. As a COVID-related precaution, a passenger who exhibits any symptom—even just one—of illness is rendered a threat and is thus politely requested to relocate to the back rows of the plane that are relegated especially for this purpose.

And so, feverish baby in hand, I made my way over to the cleared-out row, feeling very much like a punished little girl but still secretly appreciative of the much-needed legroom on this transatlantic journey.

While I felt sorry for my daughter, I was grateful that she’d have more room to rest comfortably for the duration of the flight.

Still, these precautions seemed a bit over the top.

What were the chances for a baby with a high antibody count who had tested negative for coronavirus less than 72 hours prior to have been reinfected just then? When the stewardess took my baby’s temperature before handing me the Tylenol, I asked her about this. She looked at me, discomfort wrought from confusion in her eyes, and said, “I really don’t understand this either, but we’re just following the protocol. No one knows anything these days.”

N

o one knows anything these days. So much about health, in particular, is uncertain. In this issue’s informative cover feature, among the eight health practitioners on our panel— spoiler alert!— the verdict on dairy isn’t unanimous. And emerging research isn’t doing much to help solve age-old enigmas about various food groups we wonder about. Are eggs good for us or not? What about potatoes? In these pages, we attempt to bring you as much solid information as we can get our hands

WELL-PUT

on, but we’re still limited in terms of absolute clarity. Plus, what works for one doesn’t necessarily work for others. If someone’s lactose intolerant or allergic to dairy, what’s touted as the magic potion for white teeth and robust bones can be toxic.

B

ut not so with Torah. As Torah Yidden, we know something. We know clarity.

True, there are various perspectives in Yiddishkeit, shivim panim laTorah, all of which are legitimate and solid, but the crux of Yiddishkeit is based on absolute truths we are privileged to live by. How comforting, how relieving.

As this issue’s Torah Wellspring explores, the Torah is a gift that preceded our creation, a gift that provided the blueprint for every detail of our makeup. Because we are programmed to live our best life when we live a certain way, that certain way was outlined for us in the Torah.

And those absolute truths haven’t changed one iota over the centuries, not even one. How’s that for providing our nefesh with the sense of security it craves?

Included in the dictates of how we should live a most ideal existence, the Torah encourages us to be mindful of our health, venishmartem me’od lenafshoseichem, as well as to engage in kind deeds. In this issue’s Ten Questions, Esther Retek interviews two selfless individuals who’ve dedicated their lives to doing just that. Devoiry Neiman and Gitty Klein, co-founders of Aid L’Shalom, extend themselves to cancer patients and their families, with a particular focus on guiding them through integrative treatment. When we read a piece like that, we come away feeling not only awed, but also with a deep sense of pride at being a member of the Am Hanivchar, the Chosen Nation that stood together as one at Har Sinai.

May we be zocheh to come together again as a nation very soon, to the day when the sick will be forever healed, the broken hearts will be mended, and crystal-clear clarity will reign over the entire universe.

n a m d e i r F Shiffy

Wishing you a beautiful, joyous Yom Tov,

Every good endeavor requires effort on our part.

- Shani Taub, CDC WELLSPRING / SIVAN 5781

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WELLBEING FEATURE

MAY 2021 SIVAN 5781 ISSUE 64 Our next issue will appear on Wednesday, June 9th iy"H.

WELL INFORMED 14

Springboard

24

Spiritual Eating

26

Torah Wellspring

30

Health Updates

39

FYI

LIVING WELL

141

44

Fitness

49

Ask the Nutritionist

52

Dedicated to Health

58

Mindset Switch

76

Sample

86

Cup of Tea

94

At the Dietitian

DAY BY DAY

WELLBEING

By Charnie Kohn This is a great twist on the traditional lox and cream cheese bagel. All the flavors and a fraction of the calories.

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Emotional Eating

100 Feature Reprint 122 Intuitive Eating Growth Log 126 Inner Parenting

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FAREWELL 163 Random Dear readers, This magazine was going to print when the heartrending Meron calamity befell Klal Yisrael. Thus, there is no mention of it in this issue.

Besoros Tovos, The Wellspring Team

86 CUP OF TEA

By Libby Silberman Then a friend of hers recommended something she hadn’t heard of before: craniosacral therapy. Desperate to help her child, Zelda followed this advice, admittedly blindly.

DAIRY: DO OR DON'T?

By Miram Goldstein Milk, we were raised to think, is a potent source of all things magic, like white teeth and robust bones.

But is the truth really what we were milked to believe?

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PLANTING THE SEEDS, NURTURING THE SELF.

By Libby Kasten The first spring I decided to plant, it was just an inner voice urging me to try my hand at it. To do something, to make something happen.

WELLSPRING / SIVAN 5781

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‫שמאלציג‪ .‬געשמאק‪ .‬בא'טעמ'ט‪ .‬א גוטן טאג‪.‬‬

SPRINGBOARD

On Fermenting, Hay Fever, Root Canals, and More

Hay Fever Solutions Issue #63: Wellspring Community

I’d like to offer three more suggestions to the reader who suffers from springtime allergies.

I don’t have personal experience with acupuncture, but I’ve heard of many individuals whose symptoms were reduced thanks to this intervention.

From personal experience, I’ve found that an air purifier works really well. A good one will clean the air in the house so there are less allergens floating around, at least at home.

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WELLSPRING / MAY 2021

A friend of mine has seen great results from allergy shots. Her daughter’s life was severely impacted by seasonal allergies until she started with this intervention.

Shaina K.

Important Conversation

Issue #63: Mental Health Panel

All I can say is just, “Wow.” It’s Motzaei Pesach as I write this, but I

feel it would be inappropriate of me not to let you know how inspired I was by the gorgeous mental health panel in your Pesach issue. It was truly one of a kind, addressing topics that are so close to our hearts with such wisdom and Torah’dig values. Each of the handpicked panelists offered such valuable advice on matters that make up the fabric of our lives.

If only all of us Yidden would have access to such material, and if only all mental health practitioners would treat the people they work with with such clarity and chochmah, our world would be a better place.

As someone who does klal work, it

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Win. A C H A N C E I N E V E RY H E R R I N G

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Quick Question

SPRINGBOARD

Question: Quite a lot of my friends and family members recently experienced frightening episodes of RSV with their babies.

The symptoms appear to be similar to those of COVID-19. As a mother of young children, I’m concerned. I’d like to know more about the condition and to understand the basic protocol for treatment.

Answer: RSV, respiratory syncytial virus, generally affects children under two years of age, though it can affect older children and adults as well. However, symptoms are most serious in infants under six months of age, babies who were born premature, and babies with lung disease, heart disease, and weakened immune systems. According to the most recent research, both COVID-19 and RSV are spread the same way—through droplets in the air and shared surfaces.

RSV can cause bronchiolitis, which causes swelling in the air sacs in the lungs and may lead to pneumonia.

The symptoms of RSV are: • a whistling or wheezing noise when the child breathes • cough • difficulty breathing • loss of appetite or refusing to eat • signs of dehydration Currently, there is no medication or vaccine available to treat or prevent RSV. There is also no known cause as to why RSV is rampant and spreading.

In the case that your child contracts the virus, chas veshalom, and you’d like to prevent a hospital visit, try following these simple do-it-yourself techniques.

• Do not give your child dairy; if you’re nursing the child, do not eat dairy.

• Use a vaporizer or humidifier to make breathing easier (you can add essential oils such as peppermint or eucalyptus).

• Have the child sleep or rest in an upright position to facilitate breathing.

• With the guidance of a professional, use essential oil to massage the chest and upper back every three hours.

• Boost your child’s immune system with vitamin D, and massage Thieves Oil into the soles of their feet.

• Hydrate adequately by giving fluid in small amounts throughout the day.

Babies with more serious cases may need to go to the hospital where they will receive oxygen, IV fluids, and medication to open their airways. Never hesitate to call emergency services when needed.

Stay well, Miriam Schweid health coach and kinesiologist

saddens me to see how many Yidden get carried away by the untruths of psychology and perspectives that have infiltrated into our world from not pure sources. Thank you, Wellspring; for starting a conversation that will hopefully bring much good to our society.

Much continued hatzlachah, Mrs. Perel Singer 16

WELLSPRING / MAY 2021

Food for Thought Issue #63: Wellbeing Feature

Thank you so much for a beautiful, content-rich publication that I read from cover to cover. When I read the beautiful article in which daughters shared the lessons they learned from their mothers, it gave me pause. Like one of the contributors, it’s not easy for me to just rattle off the nice

things I learned from my mother, with whom I have a complicated relationship. But reading the moving introduction and all of those contributions, I was inspired to think of the positive interactions we do enjoy.

With much appreciation and tizku l’mitzvos, Name withheld

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Question: My child isn’t eating enough at meals. What can I do?

Answer: First off, let’s define “enough.” Is your child full and satisfied? The only way to know is to ask. When we decide for our kids whether they are full or need to eat more, we cross a line. The parent’s job at the table is to provide the food and set the mood. The parent is in charge of the where, when, and what of the meal. The child is in charge of whether they will eat and how much. So the child decides when they have had enough.

At certain points in a child’s growth, usually around big milestones, they will finish eating before being full simply because they have more exciting things to do. That’s okay. Offer food every 2–3 hours and your child will learn to regulate on their own. That independence is essential in the feeding relationship.

Pediatric Nutrition

SPRINGBOARD

Health & happiness, Yaffi Lvova, RDN Yaffi Lvova, RDN, is a dietitian and food enjoyment activist who encourages positive nutrition through writing, speaking, and Nap Time Nutrition, her video blog and podcast.

Find out more at babybloomnutrition.com.

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WELLSPRING / MAY 2021

How Fermentation Reduces Carb Content

What’s the Root Canal Alternative?

I really enjoyed the new Sample column in the Pesach issue. It tempted me to try fermenting some of those vegetables! I would like to understand why carbs are reduced by 80 percent by fermenting potatoes or sweet potatoes. Please explain.

Faigy Schonfeld writes that root canals should be avoided and removed, but she does not give an alternative. Is it better to be toothless? Get expensive implants?

I would greatly appreciate more information.

Issue #63: Sample

Thanks, F.W. Dear F. W., Thanks for your feedback. We actually received this question several times over from curious ferment wannabes.

Fermented foods have a lower carb count than their non-fermented counterparts because fermentation occurs when bacteria feasts off the carbohydrates found in a food, thus lowering the carb count in potatoes by 80 percent (according to PicklIt, up to 88 percent).

By fermenting potatoes, you’re removing the simple carbs (that break down to sugar), and leaving behind the complex carbs, which, when consumed, are able to penetrate the large intestines, creating powerful probiotics that are said to protect the colon and uterus.

As a side note, it is important not to exceed 24 hours of ferment time as the potatoes will harden.

Happy fermenting, Libby

Issue #63: FYI

S. H. Dear S.H., Thanks for your letter! There aren’t that many options out there when you need a root canal done, but there are some methods that can sometimes be employed. Working with a competent biological dentist is always a good idea. An experienced dentist can help you try to save the tooth and will know what options are available to you, based on the state of the tooth, its location, and other factors.

All the best, Faigy

Lifesaving Content Issue #63: Special Theme Section

When I sat down to read your mega Pesach edition, I was looking forward to a leisure read. I got that—and more. Until I read Aliza Paskesz’s article about her baby Meir’s frightening episode with RSV, I hadn’t really known what the virus was all about. It was thanks to her detailed description of her ordeal that, only a few days later,

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WELLSPRING / SIVAN 5781

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SPRINGBOARD

Gratefully yours, M.N.

information in the Pesach issue, but I particularly enjoyed the Wellbeing survey on how COVID impacted the subjects’ emotional health. In my own life, I found that it did me well to have time for myself and my family, but I appreciated reading the various perspectives from the 150+ participants. When I went out between people afterward, it strengthened for me the concept of “You never know what’s going on in other people’s lives.” Thanks for this renewed awareness.

Hindy K.

The Truth of the Matter Issue #63: Wellbeing Survey

Thanks for a fabulous magazine that I look forward to every month.

Every time I pick up my new copy, I wonder if there are still topics to write about, but it only gets better and better.

There was so much eye-opening

Lucky Daughter Issue #63: Wellbeing Feature

I really enjoyed your Pesach issue.

Having lost my mother last year, the article titled “Her Legacy” made me think about what I would have

written. Baruch Hashem, quite a lot of lessons came up for me. Thanks for the opportunity to appreciate how lucky I was.

M.G.

Touched by the Approach Issue #63

As a first-time reader, I read your magazine over Pesach and was very impressed by the gorgeous publication you put out. What touched me most was the spiritual, Torah’dig approach, especially on health and weight loss, which is often associated with vanity and mistaken priorities. As a new subscriber, I look forward to enjoying many future issues.

Get in touch!

Wellspring 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.

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WELLSPRING / MAY 2021

F. Rottenstien

Any health information, advice, or suggestions published here are the opinion of the letter writer 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.

I immediately chalked up my child’s similar symptoms to this issue. When I came running into the emergency room with my sluggish toddler, I urged them to check for this virus first. Indeed, that was his diagnosis.

Thank you, Aliza, and thank you, Wellspring, for saving me much agmas nefesh and enabling my child to get the help he needed to get better, baruch Hashem.

Mendy ‘s Bar Mitzvah P’shetel Turn the page for the bigger picture WELLSPRING / SIVAN 5781

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Meet Mendy: The long awaited day is finally here. The hall is decked in beautiful flowers, the dessert buffet is top notch, but everyone’s attention is focused on Mendy. He takes a deep breath and Totty, standing behind him, holds his breath too.

And then it happens. Mendy recites his Bar Mitzvah P’shetel like a pro. He knows the psukim by heart, pauses in just the right places, and even cracks a well placed joke to the delight of his proud audience.

You see Mendy standing tall.

Behind it is a bigger picture.

Nine years ago, Mendy’s mother got in touch with Hamaspik’s Guidance team. They helped him get full access to Hamaspik’s phenomenal all-encompassing services, honing his verbal, technical, and social skills over the years.

Mendy had it in him all along. Hamaspik just gave him that little push.

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SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

Ready to Embrace the Change, Whatever It Takes This is where our greatness lies “When Hashem was ready to give the Torah, He first went to all the nations of the world and offered it to them. One after another, the nations all asked, ‘What’s written in the Torah?’

Finally, Hashem went and offered the Torah to the Jewish people.

They accepted it sight unseen, as the Torah says (Shemos 24:7): ‘We will first do the Torah, and then we will understand it’” (Midrash Sifri, Devarim 33).

A common misconception is that the Yidden accepted the Torah on blind faith: “Na’aseh venishma — We will do and [then] we will understand.” However, shortly before Klal Yisrael uttered these awe-inspiring words, Hashem began His proposal by saying, “You have seen what I did to Egypt, and that I have borne you on the wings of eagles and brought you to Me. And now, if you listen well to Me and observe My covenant, you shall be to Me the most beloved treasure of all people, for Mine is the entire world” (Shemos 19:4–5).

In their recent past, the Yidden had clearly grasped the omnipotence of Hashem as He overturned every aspect of the natural world, demonstrat-

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WELLSPRING / MAY 2021

ing His sole control of the universe while executing the ten plagues on the Mitzriyim. There was absolutely no doubt that the Almighty was the Infinite Creator and Sustainer of the universe, who put all things into being, wrote the rules of nature, and had constant supervision over the biggest and smallest elements of creation.

The Yidden’s acceptance of the Torah was based on firsthand experience and immutable evidence that Hashem is their Creator. Therefore, anything He told them to do was, by definition, in their best interest. They did not have to investigate the Torah’s contents in order to validate its worthiness. There was no blind faith involved whatsoever. The information

they were lacking, however, was how—not if—a particular mitzvah would be a tool for growth in this world and connection to Hakadosh Baruch Hu; this was something they could understand only by experiencing it. Hence, the second half of the phrase, “We will do and [then] we will understand.”

But what aspect of this acceptance really distinguished the Yidden from the other nations of the world? For, in fact, didn’t everyone on the planet witness Hashem’s sole supremacy?

The events in Mitzrayim were played out on “center stage” for the whole world to see. Every body of water—even in a person’s cup—split as Klal Yisrael traversed the Yam Suf. Granted, the Yidden’s connection was more personal and perhaps more intense. But the other nations had more than sufficient evidence. They saw with their own eyes. So, how could they rationalize to themselves that Hashem’s Torah was true only upon their inspection? Why did they need to know the contents before making a decision?

The answer to that is cognitive dissonance: being confronted with uncomfortable information and ignoring its reality for fear of having to change behavior.

The Torah was dismissed because one nation rejected the prohibition against immoral conduct, while another nation wasn’t ready to stop stealing.

They simply didn’t want to change their behavior, so they rationalized an excuse—even in the face of absolute truth. They feared changing more than they feared rejecting what was right.

But not so with Klal Yisrael—and therein lies our true greatness. We are willing to change behaviors if we have to. We are willing to grow, no matter how hard it might be. Because, at our core, we value truth and a meaningful relationship with Hashem more than our own desires. Clinging to truth gives us true joy and pleasure that no immediate gratification can match—and therefore, nothing tastes as good as doing the right thing feels.

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.

TORAH WELLSPRING

By Rabbi Ezra Friedman

The Gift of Connection

Living life to the full, and being rewarded for it too

In these exalted days, we prepare to celebrate the historic milestone of kabbalas haTorah. On that day, we—and essentially all of mankind—received the greatest, most precious gift in the world. Even the bombastic miracle of Pesach, says Sefer Hachinuch, when we went from slavery to freedom, does not compare to our excitement on this day due to the sheer value of this incredible present.

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For this reason, explains the Chinuch, Shavuos is the only Yom Tov we count toward. In his words, we count down “to show how excited our nefesh is for the day on which we received the Torah.” After all, this was the entire purpose of our exodus from Mitzrayim, the entire purpose of Creation. Just as we count the days in joyous anticipation of a happy occasion, we do likewise in our great excitement of receiving the Torah.

Of course, the Torah was already given to

us at ma’amad Har Sinai. But, as we discussed in this space last month, we get to re-experience the ko’ach of the Yom Tov every single year. On Shavuos of this year, 5781, we have the ability experience the excitement and desire for the Torah that our ancestors felt centuries ago, standing at the foot of the mountain. It’s at this time of year that the little ones sing with great fervor, “Tov li Toras picha me’alfei zahav vachesef.” Passages highlighting the beauty and sweetness of Torah abound: “Ki lekach tov nasati lachem… a good teaching I’ve given to you…” (Mishlei 4:2) “Mah ahavti Torasecha, kol hayom hi sichasi…” “Lulei Torascha sha’ashu’ei az avadeti be’anyi…”

Ample passages remind us how incredible is the gift we were granted at Har Sinai, how the Torah is the light of our lives, our most precious asset. Still, there may be times when we have that niggling thought in our mind, “Wouldn’t life be so much simpler without all of these commandments, all these boundaries that restrict us?” We may have a moment when we start to wonder, “What am I really counting down to? Am I seriously excited for matan Torah?

Would it be so bad if we simply knew we’re Hashem’s chosen nation—that He lovingly took us out of Mitzrayim, and that He’s our Father who cares about us—and that was enough?

Why all the commandments and constraints?”

Where do all these questions emanate from? Is it possible that the Tov U’Meitiv, the G-d who only wants to do good for us, would place a noose over our heads and force us to live such constricted lives? When we look at the Torah as a set of rituals— as a book of constraints whose purpose is to suffocate our freedom— then, yes, of course we feel restricted. Of course we ask questions like “What’s the point?” because such an

existence goes against every fiber of our being. Hakadosh Baruch Hu was the One who created us with a natural desire to feel that we’re acting from our own will. We want to feel that we’re the ones choosing. This is perfectly in line with our hashkafah.

Indeed, the Ribbono Shel Olam wants us to choose, hence the phenomenon of bechirah. Therefore, if we feel the Torah is restricting us from making our choices, we’re seeing it from an incorrect perspective.

You’re Tying Those Shoes Anyway So what is the essential reason for all of the mitzvos? This is a question a young child asked Rav Shlomo Zalman Auerbach in the following anecdote.

Rav Shlomo Zalman was once walking on the street in Yerushalayim when he stopped at a traffic light. In his characteristic humility, Rav Shlomo Zalman bent down to the child standing next to him and asked, “How are you? What are you learning these days? Do you have any questions?”

“Yes,” replied the child. “I have a question for you. Yesterday we learned the Gemara in Makkos: Ratzah Hakadosh Baruch Hu lezakos es Yisrael—Hashem wanted to confer merit on Yisrael, so He increased Torah and mitzvos, [as it says: “Hashem chafetz lema’an tzidko…”].”

The boy asked, “How is Hashem being mezakeh us? What if I don’t want to do a mitzvah? I lose out.

Wouldn’t it be better if we didn’t have all these commandments? Then we wouldn’t be transgressing if we don’t do them!”

The Rav looked the child in the eye and answered warmly, “Tzaddik’l, there’s a halachah in the Shulchan Aruch that when a Yid puts on his shoes in the morning, he should tie

his left shoelace before the right.” He turned to the boy and asked, “Do you ever not put on your shoes?”

“Of course not,” said the boy.

“Do you ever leave your house with the laces untied?”

“Of course not.”

“See what Hashem does for you,” the Rav pointed out. “Hashem could have said, ‘Do what you want, just mind your own business. I’m not looking at you at all.’ But what did He do instead? He said, ‘You’re anyway putting your shoes on and tying the laces. Since I want to be you mezakeh, I’ll turn this deed into a mitzvah. I want to elevate this for you so that every time you do something so simple, which you’re anyway doing, you’ll be able to reap untold reward, as well as connect with Me, to let My love enter your heart.”

By “getting involved” in our everyday lives, Hakadosh Baruch Hu is giving us more and more opportunities to receive schar and to connect to Him. He’s telling us, “Look, My dear child. You’re going to live in this world for eighty or ninety or a hundred years. You will need to eat, so let me tell you what to choose, what’s best for you, and at the same time you’ll be reaping rewards and connect to Me. You’ll need to live with others, so let Me tell you how to conduct yourself so you can live in peace. You’ll get married, so let Me tell you how to do so in the most ideal way, so you can enjoy a fulfilling, deep relationship. You’ll need to make a livelihood…”

Who, if not the Creator of the Universe, understands the depths of our nature and what is best for us? And so, He granted us the Yamim Tovim, times to rejoice. As Sefer Hachinuch explains, this is the reason for our chagim. Because we have a natural need to be happy, He implemented

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TORAH WELLSPRING

joyous occasions into our lifestyle.

The mitzvos are not here to diminish our quality of life. On the contrary, Hashem gave us the ability to choose and He wants us to choose, from our own free will, what is truly best for us. In order for us to know what is good for us, He granted us the Torah. In essence, the Torah is our guidebook, from the lashon of “horeh,” instructions, enabling us to figure out our lives and operate them in the best way possible. Wouldn’t a pilot or driver rejoice if he was given a book that detailed every single function of his vehicle and how to operate it to the maximum?

Not Only For the Next World Olam Haba aside, the Torah enables us to lead a life in this world that is rich, fulfilling, and beautiful.

When we realize this and we lead our lives accordingly, it’s hard for us to understand how we could live without it. Just looking at a tzaddik, talmid chacham, or any Yid who lives by the dictates of Torah, we see the joy radiating from their countenance.

Besides for the schar they accrue for the Next World, they truly and thoroughly enjoy every moment of this life. They are able to relate well to others and feel at peace with themselves. And, of course, they bask in the greatest blessing—of having a deep connection to Hashem.

The yesod of the entire Torah is to believe that there’s a G-d who created the world and that we’re His Chosen Nation. In fact, the first dibur that the Ribbono shel Olam proclaimed at Har Sinai was “Anochi Hashem Elokecha,” the mitzvah of emunah. What could be greater than that? To know that we’re not alone, that we have a Father who created us and looks after us, that everything that happens to every Yid is with a cheshbon, with hashgachah pratis—is there a more comforting reality than that? The sefarim tell us that in every mitzvah we do with the proper

Is it possible that Hashem would place a noose over our heads and force us to live such constricted lives?

kavanah, we merit feeling this sense of connection. With every mitzvah we do, we allow Hashem’s love for us to enter our hearts. When we experience this, we feel better, we feel more at peace. When we eat, when we work, when we do what we anyway do as human beings—with the right mindset—we’re being constantly showered with opportunities to connect to Hashem and feel His presence.

“Bechol derachecha da’eihu,” the Torah commands us. When we con-

duct ourselves righteously in business, when we don’t slander others, when we lead good, clean lives, we’re “knowing” Hashem. We become more and more connected to Him through our everyday actions, all the while doing what is anyway for our best, and living proper, meaningful lives.

This Shavuos—and all year round—may we be zocheh to rejoice with the Torah, to appreciate its sweetness and greatness, and to reap the benefits of leading Torah-true lives.

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

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Get tired while saying Tikkun?

NOW FOR THE FIRST TIME , ENJOY GOLDEN FLOW ’ S PAREVE ALMOND MILK WITH YOUR COFFEE . STAY UP LEIL SHAVUOS WITH THE HELP OF CAFFEINE AND GOLDEN FLOW .

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UPDATES

By Bracha Kolman

Back to Square One? Studies show hand washing has returned to pre-pandemic levels During the COVID-19 days, we got used to the “wash your hands” mantra—and to washing our hands too. A June 2020 study by the US Centers for Disease Control and Prevention found that Americans said they were lathering up twice as often as they did in 2019.

But what’s happening now? It seems we’ve all quickly reverted to our old habits.

It only took four months for doctors, nurses, techs, and cleaning staff at hospitals to drop back to a 51.5% daily handwashing compliance rate, according to a recent study published in JAMA Internal Medicine.

And a nationally representative survey done in January 30

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found that only 57% of Americans said they were washing their hands six or more times a day—such as after using the bathroom, before eating, or after returning from a trip outside the home.

That’s a significant drop from the 78% of people who said they were washing hands frequently when the survey was conducted in the early days of the pandemic.

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UPDATES

More Hours for Better Cognition Sleeping too little in middle age may increase dementia risk The research, published in Nature Communications, followed nearly 8,000 people in Britain for about 25 years, beginning when they were 50 years old. It found that those who consistently reported sleeping six hours or less on an average weeknight were about 30% more likely than people who regularly got seven hours sleep (defined as “normal” sleep in the study) to be diagnosed with dementia nearly three decades later.

Drawing on medical records and other data from a prominent study of British civil servants called Whitehall II, which began in the mid-1980s, the researchers tracked how many hours 7,959 participants said they slept in re32

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ports filed six times between 1985 and 2016. By the end of the study, 521 people had been diagnosed with dementia at an average age of 77.

“The study found a modest, but I would say somewhat important association of short sleep and dementia risk,” says Pamela Lutsey, an associate professor of epidemiology and community health at the University of Minnesota, who was not involved in the research. “Short sleep is very common and because of that, even if it’s modestly associated with dementia risk, it can be important at a societal level. Short sleep is something that we have control over, something that you can change.”

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UPDATES

Ice for Sore Muscles?

That’s a No-No Icing alters the molecular environment inside injured muscles in detrimental ways, slowing healing.

Nearly as common as water bottles at the gym, ice packs are routinely strapped onto aching limbs after grueling exercise or possible injuries. When we reach for that ice pack, the reasoning makes sense: ice numbs the affected area, dulling pain, and keeps swelling and inflammation at bay, which many athletes believe helps their aching muscles heal more rapidly.

But, in recent years, exercise scientists have started throwing cold water on the supposed benefits of icing. In a 2011 study, for example, people who iced a torn calf muscle felt just as much leg pain later as those who left their sore leg alone, and they were unable to return to work or other activities any sooner. And a sobering 2015 study of weight training found that men who regularly applied ice packs after workouts developed less muscular strength, size, and endurance than those who recovered without ice.

But little has been known about how icing really affects sore, damaged muscles at a microscopic level. What happens deep within those tissues when we ice them, and how do any molecular changes there affect and possibly impede the muscles’ recovery? So, for the new study, published in the Journal of Applied Physiology, researchers at Kobe University in Japan and other institutions, who long had been interested in muscle physiology, gathered 40 young, healthy male mice.

Then, using electrical stimulation of the animals’ lower legs to contract their calf muscles repeatedly, they simulated, in effect, a prolonged, exhausting, and ultimately muscle-ripping leg day at the gym. Rodents’ muscles, like ours, are made up of fibers that stretch and contract with any movement. Overload those fibers during unfamiliar or exceptionally strenuous activities and you damage them.

After healing, the affected muscles and their fibers should grow stronger and be better able to withstand those same forces the next time you work out.

But it was the healing process itself that interested the 34

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researchers, and whether icing would affect it. So they gathered muscle samples from some animals immediately after their simulated exertions and then strapped tiny ice packs onto the legs of about half of the mice, while leaving the rest unchilled.

Looking at the mouse leg muscles, the researchers saw clear evidence of damage to many of the muscles’ fibers.

They also noted, in the tissue that had not been iced, a rapid muster of pro-inflammatory cells. Within hours, these cells began busily removing cellular debris, until, by the third day after the contractions, most of the damaged fibers had been cleared away. At that point, anti-inflammatory cells showed up, together with specialized muscle cells that rebuild tissue, and by the end of two weeks, these muscles appeared fully healed.

Not so in the iced muscles, where recovery seemed markedly delayed. It took seven days in these tissues to reach the same levels of pro-inflammatory cells as on day three in the unchilled muscle, with both the clearance of debris and arrival of anti-inflammatory cells similarly slowed.

Even after two weeks, the iced muscles showed lingering molecular signs of tissue damage and incomplete healing.

“In our experimental situation, icing retards healthy inflammatory responses,” said Dr. Takamitsu Arakawa, a professor of medicine at Kobe University Graduate School of Health Sciences, who oversaw the new study. But, as Dr. Arakawa pointed out, the experimental model simulated serious muscle damage, such as a strain or tear, and not simple soreness or fatigue. In future studies, Dr. Arakawa and his colleagues plan to study gentler muscle damage in animals and people.

But for now, Dr. Arakawa said, his study’s findings suggest that damaged, aching muscles know how to heal themselves, and our best response is to chill out and leave the ice packs in the cooler.

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UPDATES

Tip

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1. Throw them into a blender with other fruits, milk, and a dash of honey for a refreshing breakfast or snack.

2. Preheat oven to 425°F. Slice fruits and drizzle with 36

WELLSPRING / MAY 2021

honey. Bake uncovered for about 25 minutes. Enjoy warm or cold.

3. Grill them at your next barbecue!

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

LEAKY GUT SYNDROME HEAR THE TERM LEAKY GUT AND YOU START CONJURING UP IMAGES OF HOLES POKED INTO THE INTESTINES. SADLY, THAT PICTURE IS PRETTY MUCH SPOT ON. THE GUT IS WHERE EVERYTHING BEGINS; DISEASE PROCESSES START OR END HERE. SO THE HEALTH OF YOUR GUT IS NOTHING TO SNEEZE AT. IT’S OFTEN THE KEY FACTOR BEHIND SUSCEPTIBILITY TO ALL SORTS OF ILLNESS AND INFECTION. AND THAT MAKES LEAKY GUT SYNDROME, OFTEN MISDIAGNOSED OR IGNORED, THE ULTIMATE SILENT ENEMY.

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ALTERNATIVE VIEW

YOUR MICROBIAL FOUNDATION The digestive tract is a dark, moist environment that provides a steady stream of fluid and nutrition. Loaded with trillions of microorganisms (there are about 500 different species in the gut) that form a natural ecosystem known as the gut flora, these microbes actually account for three to six pounds of your weight! (Wait—maybe you don’t like them anymore.) Hashem’s incredible design allows this ecosystem to be symbiotic, benefiting the individual by helping metabolize food particles and form absorbable nutrients, as well as supporting the microbes. These amazing organisms actually support life. They act as powerful, natural antibiotics, antivirals, and antifungals, providing a protective barrier that guards the intestinal wall from all the bad guys.

But what happens when this natural symbiosis goes off-kilter? Pathogenic microbes start having a heyday and from there, it’s a hop, skip, and a jump away from chronic gut inflammation and damage to the gut lining.

HOW GUT HEALTH BEGINS— AND WHAT IT LOOKS LIKE WHEN IT GOES AWRY 40

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The gut health of a baby will only be as strong as the microbial balance of its mother. During delivery, the baby faces exposure and inoculation to its mother’s microbes, which then travel into the baby’s warm and moist areas and begin to form large colonies that support the formation of natural immunity. Gut flora continues to transfer over to the baby through breast milk.

Inside the stomach, we all have a complex intestinal lining, covering more than 4,000 square feet of surface area. When functioning optimally, it forms a tight barrier that filters what gets absorbed into the bloodstream. But when the gut flora gets messed up, the pathogenic microbes start eating through the intestinal wall, causing large cracks or holes in the gut lining and clearing the way for unwanted stuff, such as partially digested food, toxins, and bugs, to cross into the bloodstream. Now the gut is ripe for inflammation and more unhappy changes in the gut flora, which may lead to issues with the digestive tract, like celiac, Crohn’s, and irritable bowel syndrome.

But it often doesn’t stop there. Once these bad bugs are traveling around, they can lodge into joints, neural tissue, the liver, and other major organs, triggering an inflammatory response. Studies are proliferating nowadays, supporting the idea that a leaky gut may play a role in the development of a host of other conditions, like autoimmune disease (lupus, type 1 diabetes, multiple sclerosis), chronic fatigue syndrome, fibromyalgia, arthritis, allergies, asthma, acne, obesity, and even mental illness.

WHOSE FAULT IS IT? If you’re one of those who love blaming everything on your DNA, here’s good news and bad news.

Your DNA really may have a hand in leaky gut issues, as some of us may be genetically predisposed to gut sensitivities. But the buck doesn’t stop here: typical modern life—subsisting on the standard American diet (lots of sugar, too little fiber), stress, and heavy alcohol use—may be a big driver of gut inflammation.

Plenty of environmental toxins are notorious for damaging the gut flora as well, such as chlorinated water and processed food and drinks.

Antibiotics are a biggie too; while antibiotics target pathogenic organisms, they also end up harming the beneficial bacteria, altering the gut balance. Hormones discharged from the liver to the small intestine are also meant to be broken down by the good bacteria, but when the bacteria is depleted, the intestines may end up reabsorbing estrogens that ultimately may cause tumor growths.

Let’s not forget about pain relievers either. When ingested too often, these non-steroidal, anti-inflammatory drugs widen the spaces in the gut wall. Anti-acid drugs do their share too, by eliminating gastric acid in the gut, destroying intestinal microbes and their ability to use enzymes for waste removal.

WHAT GLYPHOSATE DOES TO YOUR GUT If we’re looking for something to blame, a good place to start is by pointing fingers at glyphosate. Glyphosate, often referred to under the trade name “Roundup,” is a toxic herbicide sprayed on hundreds of US agricultural crops.

Too many foods are glyphosate “victims,” like bread, oatmeal, cereal, snacks, and crackers.

Even foods we’d like to think are healthy may be contaminated with glyphosate, including our fruits and vegetables, nuts, and eggs.

(That’s why organic is always a better idea.)

Most people don’t realize that when they eat foods polluted with glyphosate, healthy gut bacteria gets killed because glyphosate works like an antibiotic…and that’s as good a way as any to develop leaky gut. But it gets worse. Glyphosate is also an “endocrine disruptor,” which basically impairs nutrient absorption, damages DNA, and causes cells to die prematurely.

(If we’re talking about glyphosate, the World Health Organization’s International Agency for Research on Cancer formally classifies glyphosate as a “probable carcinogen.” Just saying.)

A senior research scientist at MIT’s Computer Science and Artificial Intelligence Laboratory, Stephanie Seneff, has done intensive studies on certain environmental toxins, like aluminum and glyphosate, and how they affect the human physiology. According to her research, it seems that a low micronutrient, high-carb diet, combined with too much exposure to environmental toxins and too little sunlight exposure are associated with many modern diseases, like heart disease, diabetes, Alzheimer’s, autism, and gastrointestinal issues.

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ALTERNATIVE VIEW

We all require healthy levels of stomach acid in order to properly digest food and assimilate nutrients, like proteins and complex starches. If there are low levels of stomach acid, food may pass out of the stomach undigested, effectively becoming a feeding ground for pathogenic bacteria, like candida for one. Also, when the stomach is sufficiently acidic, these harmful organisms are inhibited, but when acid levels are low, the stomach pH gets too high; these bugs can then survive and prosper, and head straight to the gut. What happens next is an imbalance of gut flora, damage to the gut lining over time, and there you have it: leaky gut.

NEXT BLAME TARGET: LOW STOMACH ACIDMICROBIAL FOUNDATION

Stomach acid levels can be increased naturally through various measures. Avoiding the use of antacids is a good place to start, since antacids essentially cover up a symptom. Heartburn or acid reflux can actually be a sign of too low, not too high, stomach acid. Getting to the root of underlying food allergies is an important step in healing digestive problems. A teaspoon or two of lemon juice or apple cider vinegar before meals may be helpful for those with mildly low stomach acid issues. Various herbal digestives have also shown to be helpful, as well as taking betaine hydrochloric acid with pepsin during meals. (Taking betaine, along with digestive enzymes, helped me tremendously when I was dealing with intense acid reflux and bloating.)

LEAKY GUT AND AUTOIMMUNE DISEASE Research shows that leaky gut syndrome is the precursor to many diseases. With cracks in the intestinal lining, the bloodstream is not protected and may become polluted with toxins. This indirectly affects the lymphatic system, endocrine system, liver function, and immune response. An out-of-balance gut may end up burdening all the organ systems.

All these toxins in the bloodstream signal danger to the immune system, which may start attacking its own tissues, resulting in autoimmunity. This can lead to a host of issues, which may get even worse when leaky gut is ignored. Nutrients aren’t being absorbed properly, the gut lining becomes inflamed, and the body becomes more vulnerable to infection.

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LEAKY GUT AND GLUTEN Gluten is a well-known bad guy for many because it is often very difficult or impossible to digest when one is lacking in robust healthy bacteria. (One reason why gluten digestion used to be less of an issue in times gone by is because a probiotic culture was used to pre-digest the gluten proteins before the bread was baked.) With gut flora out of whack, gluten proteins cause irritation and inflammation to the intestinal tract. Research shows that for individuals with celiac disease, or those who’ve developed immune responses to gluten, even trace amounts of gluten may trigger an inflammatory response and cause irritation and damage to the cells that line and bind the intestinal wall tightly together, aka leaky gut.

DIAGNOSING LEAKY GUT Digestive problems are the most obvious symptoms of leaky gut syndrome, but if you have no stomach complaints, that doesn’t mean there’s no leaky gut. If you’re suffering from any chronic disease, frequent infections, autoimmune disease, or a weak immune system, chances are you’re dealing with a leaky gut, regardless of whether you’re experiencing digestive issues per se. Other symptoms include skin rashes, mood swings, anxiety, poor concentration, constipation, and persistent muscle or joint pain, among others. Also, many conditions are associated with leaky gut syndrome, such as hives, acne, eczema, allergies, psoriasis, chronic fatigue syndrome, arthritis, and liver dysfunction.

The lactulose-mannitol test is used to diagnose a leaky gut. The individual drinks a solution containing both of these water-soluble molecules, and urine is collected afterward for six hours. The amount present in the urine reflects how much of these molecules was absorbed by the body. A person with a healthy gut would show high levels of mannitol and low levels of lactulose. If high levels of both are found, it reveals leaky gut syndrome, while low levels of both indicate malabsorption of nutrients.

THE ROAD TO HEALING

Through Hashem’s incredible kindness, the body is designed to regenerate and renew itself. And so the gut has the capability to heal. The first step to healing a leaky gut is to cleanse and detox. Toxins must be flushed from the system, parasites eliminated, and candida overgrowth treated. Low stomach acid needs to be dealt with as well. Most important: a nutrient-dense diet, the addition of probiotics, and the avoidance of trigger foods are in order for restoring a healthy balance of gut flora.

For many people with leaky gut syndrome, getting off gluten is a major first step. Cutting out foods containing corn (and corn is hiding behind almost every unpronounceable ingredient in too many processed foods) may also be important, as evidence shows that corn is largely produced from GMO varieties and can contribute to intestinal permeability. Sugar, dairy, refined carbs, and alcohol are also common culprits. Choose high-fiber, nutrient-dense foods, drink lots of (purified, not fluoridated!) water, and focus on getting essential fatty acids from fish, flax, or chia—those are anti-inflammatory. Choosing organic foods whenever possible is also an important means of healing. Non-organic foods are often genetically modified and/or sprayed with pesticides that are really bad news for the gut.

Several herbs are known to have incredible anti-inflammatory effects, which are crucial for gut healing. Both marshmallow root and slippery elm, among others, soothe and coat the intestinal tract, decreasing toxin absorption.

When parasites are present, echinacea, garlic, colloidal silver, cloves, and grapefruit seed extract are some choices that may be helpful.

When treating leaky gut syndrome, supplementation may often be necessary, as malabsorption of key nutrients is a common side effect. It’s important to have optimal levels of vitamins A, B, C, and E, as well as calcium, iron, magnesium, zinc, and selenium. L-glutamine is touted for rebuilding and strengthening the gut wall. And of course, remember to add a high-quality probiotic to the list.

On top of all that, a balanced lifestyle that includes adequate sleep, gentle exercise, and minimizing stress (easier said than done, I know) is essential for a healthy digestive system—or a healthy anything, for that matter.

In the words of Dr. Campbell-McBride, author of Gut and Psychology Syndrome, “A well functioning gut with healthy gut flora holds the roots of our health. And, just as a tree with sick roots is not going to thrive, the rest of the body cannot thrive without a well-functioning digestive system.” So you may want to pay some attention to your gut. Eighty percent of the immune system is in there. Once the gut is healed, the rest of the body can, with the help of Hashem, heal as well.

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FITNESS

6 Ways to Firm Up Faster and Double Your Results

By Syma Kranz, PFC

You don’t have to become a “gymaholic” in order to transform the way you look. Not now. Not ever. Research proves it: You don’t have to work out longer— just smarter. Isn’t that great news? After all, who has even one more second to devote to the gym? Make these easy tweaks to your routine and spend the time saved enjoying your new shape.

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1. Burn More Fat

3. Do Anything Better

Old thinking: Walk long and steady

Old thinking: Dive right in

New approach: Do speed bursts

New approach: Think first

Short pops of energy help your body burn fat both while you work out and long afterward—and in less workout time. In a recent study, exercisers who performed just two to three minutes of high-intensity, 30-second sprints on exercise bikes (with four minutes of easy pedaling in between) three times a week boosted their ability to use oxygen—a key factor in fat burning—by about 30%, says study author Martin Gibala, PhD, an associate professor of kinesiology at McMaster University in Ontario. What’s more, your metabolism stays revved longer after a vigorous workout than after an easy one. Researchers from Canada’s Laval University found that although participants who did short bursts burned only half as many calories during their workouts as peers who exercised longer, they had burned nine times as much fat after 15 weeks.

Improve results: If you normally walk for 45 minutes, cut it down to 30. After a short warm-up, speed walk at your fastest pace for one minute. Recover for one minute, walking at a moderate pace. Repeat about 15 times. Cool down.

2. Erase Arm, Hip, and Thigh Fat

Scientists from the Cleveland Clinic Foundation found that when men and women simply imagined exercising their little fingers and biceps for 15 minutes a day, five times a week for 12 weeks, their strength increased by up to 35%—without actually moving a muscle. This is testament to the power of the mind-muscle connection, says Sean McCann, PhD, sports psychologist with the US Olympic Training Center in Colorado Springs.

“When you visualize an action, your brain develops a model of it that allows you to recruit the muscles you need and perform more effectively and efficiently when you actually do it,” he says.

Improve results: Take a few seconds to picture yourself performing a perfect set of squats or even just briskly walking down your favorite path. Then get out there and do it.

4. Tighten Your Abs Old thinking: Hit the mat New approach: Stand up

Performing just a few reps with heavy weights activates hard-to-tone “fast-twitch” muscle fibers that atrophy (hence the jiggly flesh) as you age. The problem is that many women use 3- to 5-pound dumbbells when they really should be using 10-pound or even heavier weights, says researcher William Kraemer, PhD, a physiology professor at the University of Connecticut. If you amp up your weight-training, you can fire those fibers and regain your strength and shape.

Your abs are made of endurance-based muscle fibers, which is a fancy way of saying that it takes dozens of crunches to fatigue (and tone) them. However, many women who do crunches on the floor find that their necks start to ache before their abs begin to burn, so they stop—and never get the firm midsections they want. The secret to firmer, flatter abs: Add rotation— twisting your abs and obliques (side muscles)—to other strength moves such as squats or lunges. This rotation works great when you’re in plank position, which I see as the ideal ab exercise. The muscles in your midsection are designed to hold you upright and stabilize your torso, and anytime you twist or turn, they jump into action.

Activate them throughout your workout and they’ll be quicker to fatigue once you hit the floor.

Improve results: Once a week (but no more—your muscles need recovery time), trade in your 3- and 5-pound dumbbells for 10-, 15-, even 20-pounders.

Think it’s too hard? Remember, you routinely pick up 10-pound grocery bags and maybe even 50-pound kids.

Shoot for three sets, 3 to 5 reps per set. If you can’t maintain good form, the weight is too heavy; pick a slightly lighter one.

Improve results: When you do lunges, add a twist, rotating from your middle toward the knee that’s out in front. Also, when you stand up from a squat, raise one knee toward the opposite shoulder as high as you can and rotate your torso toward that knee. And remember that your best ab move is planks. This position really works your muscles to the core. Then, when crunch time comes along, you can cut your repetitions in half.

Old thinking: Lift for 12 to 15 reps New approach: Pump out only 3 to 5

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FITNESS

5. Power Up Your Walks Old thinking: Stretch first New approach: Get moving A review of 23 studies found that stretching before an activity damages muscle tissue, which reduces muscle strength and hinders performance. Start each workout by moving your limbs through a full range of motion. You want to get the fluid in your joints flowing, so your ankles, hips, knees, and shoulders are well lubricated and move with ease.

Improve results: Do each of the following moves 6 to 10 times before you start walking. And stretch only after your workout. Studies show this can help keep you limber and prevent chronic injuries such as tendinitis.

Heel raise: Lift heels off ground, rising up on toes, then rock back slightly onto heels so toes come off ground.

Four-way leg lifts: Shift weight to left leg and gently swing right leg out to side as far as it will go and then back across your body. Repeat with left leg. With weight on left leg again, raise right knee toward chest, then swing and extend it to back. Repeat with opposite leg.

Hula-hoop swivel: Rotate hips like you’re hula-hooping.

Reverse direction.

Shoulder swing: Keeping shoulders relaxed, bend elbows and gently swing arms forward and back, stretching through chest and fronts of shoulders.

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6. Avoid Drop-Out-itis Old thinking: Take time off New approach: Skip the rest days Exercise—even a light workout—actually reduces next-day soreness and speeds your body’s recovery. The reason: It increases blood flow, which delivers healing nutrients to your muscles and flushes out metabolic waste. Plus, when you move your body every day, whether it’s taking a walk, lifting weights, or simply stretching, exercise becomes part of your daily landscape, which means you’re working out more consistently. And that almost guarantees faster results. (Read: You’ll burn more calories.)

Improve results: Do some activity every single day, even if it’s only for 10 or 15 minutes. This doesn’t have to mean more exercise. Simply borrow time from your other workouts and spread it out over the week.

Syma Kranz, AAAI, is a certified aerobics instructor and the fitness director at Fitness Fusion in Lakewood, New Jersey. What started out as a small exercise class in her home catapulted into a popular gym that prides itself on having tzanuah professional instructors and an appropriate atmosphere with lyric-free music and proper attire.

Syma specializes in training women to integrate fitness into their busy lives, paying special attention to proper form and alignment and specializing in core and pelvic floor strengthening.

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ASK ByShani Taub, CDC

Making It Count How to maintain my healthy habits over Shavuos

Q

With Shavuos fast approaching, I’m hoping you can help prep me so I can manage my eating habits over Yom Tov. After Pesach, I diligently committed to a leading a healthier lifestyle that has in a short time transformed my eating habits. However, I’m anxious about the upcoming Yom Tov. I am an emotional eater and tend to get very overwhelmed on Yom Tov. I keep Shabbosim low-key, but on Yom Tov I host on a large scale, which means lavish meals, an array of unhealthy foods around, and lots of overwhelming moments. How can I gear myself up to minimize the challenges?

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ASK

Kudos to you for having reached thus far, and for managing to start this wonderful journey. I find this period of the year to be most productive for progress and new commitments. Whether it’s the spring, a sefirah growth-oriented mindset, or back to routine, I find that many individuals reach new heights during these days.

While maintaining a healthy routine—like every good endeavor—takes work all year round, Yom Tov can be more challenging, especially if you’re expecting lots of guests or being hosted by others. The truth is that there are no secrets. As discouraging as this may sound, every good thing generally requires effort on our part. Yes, we will certainly have more temptations in times like these, but if we want something enough, we will b’ezras Hashem, do what it takes to reach it. Take the time to think about why you want to lead a healthy lifestyle and why you want to stay away from foods that aren’t good for you. These are reasons you can remind yourself of in the heat of the moment—when the challenges feel more overwhelming.

Regarding tips, first, your question in and of itself is your answer. Thinking ahead is always helpful in situations like these. And preparation is the key to maintaining your habits when the days aren’t as structured. Here are some tips and ideas you may like to have in mind.

Let’s begin with Erev Yom Tov. Treat this time like you would any Erev Shabbos. That is, stick to your meals, have easy, healthy food around, and make lunch your main meal. Fill up on vegetables first and have your carbs and protein during the meal. If you work with measurements, remember to carve out some time to prepare those portions before Yom Tov. For the actual Yom Tov, here’s what you may want to keep in mind. Many of us wait until we’re hungry before we finally sit down to a meal (or grab what comes our way). As I’ve mentioned in the past, it’s important to eat before we get hungry. When we eat to stem our hunger, we tend to eat way more than we actually need.

Therefore, try to avoid these long breaks by snacking on some fruits or vegetables. In the morning, eat a wholesome breakfast to jumpstart your metabolism. Personally, I save 50

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the diet cheesecakes for Shabbos and Yom Tov mornings; with a coffee on the side, it’s an oneg I look forward to all week long!

Also, on Yamim Tovim like Shavuos, when the night meal starts way past dinner time, I recommend keeping that meal small. Enjoy a larger lunch and keep the late meal minimal.

With regard to your actual meal, you mentioned that you’re expecting to have lots of unhealthy food around.

Why does that need to be the case? Although switching your classics to new recipes can be daunting, the current plethora of healthy ingredients and recipes makes healthful cooking more easy and pleasant. Consider what all those unhealthy foods will mean to you—as well as to your guests. Although you may be programmed to associate Shavuos with certain dishes, you may want to reconsider your culinary plans. Try incorporating as many vegetable dishes as possible as opposed to the carb-loaded side dishes. If there’s a certain salad or vegetable kugel you especially love, prepare that first so you know you’ll have that to look forward to during your meals. Keep your meats and dairy dishes simple and flavorful, avoiding the sugary sauces. And if you don’t feel up to revamping your menu or preparing less than you usually do, there’s nothing wrong with preparing dishes for yourself that will work with your diet. Also, keep in mind that most people find light and refreshing desserts like fruit smoothies and fresh fruit more tempting than cakes and more carbs, so you can definitely stick to those.

Here’s another tip. With options like kamut, spelt, and sourdough, the variety of challah is greater than ever, but I still recommend avoiding challah as much as possible.

I like to refer to it as Jewish cake. You’re best off with matzah, but if you prefer to have challah, I encourage you to pre-portion your kezayis of challah and stick to that.

To address the emotional issue you mentioned, keep in mind that you’ll want to do what works for you. There’s no need to go all out if you feel you can’t handle it. Take time to reflect on what you’re up to, and what you’d willingly like to give. When guests are around, try to give yourself a few minutes to simply relax and unwind. Take care of yourself and remember that only a whole, solid vessel can give to others. When difficult emotions arise, recognize them, and tell yourself that it isn’t food you need at that moment. The more present you are to what’s going on, the more you will use food for its original purpose—as a pleasant source of nourishment.

My Favorite Eggplant Parmesan— It’s Low-Cal Too With dairy being a central focus on Shavous, this Yom Tov poses an additional challenge for those who love dairy, like me.

Here’s one of my favorite dairy dishes that serves as a treat occasionally (Shavous definitely qualifies as one of those days): eggplant parmesan.

The instructions may seem complicated, but they’re simpler than you think, and the best part is that the recipe freezes very well. You may want to make a double batch (which will enable you to use the entire cauliflower cream) and freeze them in individual-sized portions so you can enjoy them yourself later. Or, serve the entire batch to your family and keep the recipe’s nutritional secrets to yourself!

45-Calorie Marinara Sauce: 1 (28-oz) can crushed tomatoes 1 tsp salt 4 grinds fresh black pepper 1 tsp basil 1 tsp oregano 1 tsp garlic powder 1–2 packets sweetener (optional) Place crushed tomatoes into a saucepan over medium-low heat. Season with spices and let cook for 30 minutes. The sauce will

thicken and sweeten as it cooks. Add sweetener if desired.

Cauliflower Cream: 1 (24-oz) bag frozen cauliflower ½ cup reserved cauliflower cooking water 1 (6-oz) container plain Greek yogurt 1½ tsp salt Place frozen cauliflower into a pot, cover with water, and bring to a boil. Boil for 5 minutes. Drain water, leaving ½ cup. Combine cauliflower, reserved water, yogurt, and salt and blend until smooth.

Eggplant Parmesan: 1 large eggplant, sliced into rounds Salt 1 cup marinara sauce 1 cup cauliflower cream 1¾ oz shredded mozzarella cheese nonstick cooking spray Preheat oven to 400°F. Place eggplant rounds into a colander. Sprinkle with salt and let sit for 20–30 minutes. Coat a parchment paper–lined baking sheet with nonstick cooking spray.

Add eggplant and spray generously with nonstick cooking spray. Bake for 20 minutes.

Lay half the eggplant slices in a single layer in a 9”x13” dish. Top with half the marinara sauce and half the cauliflower cream.

Sprinkle with ¾ oz mozzarella cheese. Add a second layer of eggplant, marinara, and cauliflower cream. Sprinkle with remaining cheese.

Bake uncovered for 40 minutes.

Please send your questions to the nutritionist to info@wellspringmagazine.com.

Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone.

She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants.

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DEDICATED TO HEALTH

10 Questions for

Devoiry Neuman

And

Gitty Klein

Co-Founders of Aid L’Shalom Aid L’Shalom was founded in 2016 to provide cancer patients with supplemented treatments that improve the quality of patients’ lives and ease the painful, devastating side effects of chemotherapy.

By Esther Retek

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1. What motivated you to launch Aid L’Shalom?

Gitty: When my soul sister Devoiry’s husband was diagnosed with pancreatic stage 4 cancer, a day after his youngest son’s sheva brachos, doctors told him he had three weeks to live. They sent him home, and suggested he enjoy the last few days of his life. Shalom, a man fueled by emunah and bitachon, went home telling his wife that they would do every bit of hishtadlus so that he would not succumb to this deadly illness. He began researching every possible treatment that could prolong his life, with unparalleled determination. When he discovered restorative and FDA-approved vitamin C infusions, he realized that these, and other similar treatments, made a significant difference in his treatments. With the help of Hashem, these supplemented treatments gave him nearly three additional years of life. Those were not years spent weak and in pain; they were years he was able to attend and celebrate many family simchas, hold new grandchildren, and marry off a grandchild. He then realized that these supplemented treatments need to be available for all Jewish cancer-stricken patients, despite the hefty sums they can cost. Discreetly, he helped many patients obtain supplemented treatments and paid for many of them. His last wish was to use any money he left over to help people with these treatments, and then to continue with an organization to help others who struggled as he did. In his memory, we, his family, founded Aid L’Shalom.

At first, we assisted patients and educated them via different organizations we worked for, such as RCCS (Rofeh Cholim Cancer Society). Initially, RCCS helped us tremendously with financing. Unfortunately, the numbers just grew and grew, and opening our own organization was the obvious next step to take.

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DEDICATED TO HEALTH

2. What do supplemented treatments consist of?

Devoiry: Firstly, it’s important to state that we solely believe in supplemented treatments. That is, we believe in combining conventional treatment with integrative and holistic treatments.

Aid L’Shalom was not founded to provide holistic treatments in place of conventional medicine.

Supplemented treatments are natural, integrative options that can significantly mitigate medication side effects, prolong life span, and help the patient stay upbeat and b’koach. It makes all the difference in a patient’s overall health while they are being treated.

Vitamin C supplements, for example, are becoming a standard practice in many hospitals, administered by oncologists in conjunction with treatments. Vitamin C, known for its powerful immune-boosting properties, has helped thousands of patients become stronger and effectively fight the disease. With cancer treatments especially, vitamin C has marked the difference between a weak patient and strong warrior. These vitamin C transfusions are not yet covered by insurance and therefore cost an insurmountable sum. Therefore, patients turn to us for financial assistance.

Another amazing supplement is Haelan 951.

This is a soy-based highly concentrated nutritional drink. It’s known to promote the body’s natural mechanisms of healing and immune support through whole food synergy. Cancer patients have seen an indescribable difference in their overall health when taking this drink daily. Obviously, these drinks are very expensive, especially since they need to be taken daily, and here’s where we step in.

A macrobiotic diet has also been doing wonders for many cancer patients. These diets, however, are very difficult to implement and maintain, especially since most patients don’t have the time to research and concoct macrobiotic dishes. To help patients with the diet, I myself, in my own kitchen, prepare tens of macrobiotic meals to be delivered to the patients daily, making such a diet possible.

These are just some of the many integrative treatments out there, and Aid L’Shalom is constantly researching and learning new natural approaches to supplement treatments.

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3. What does a standard day at the organization look like?

Gitty: Devoiry starts her day at 5:00 a.m., latest 5:30, since she wouldn’t miss her daily Shacharis.

I start the day at 6:00 a.m., send off my special-needs child, and at 7:00 my phone starts ringing — usually with the international callers trying to catch me early in my day. And from 7:00 a.m., the phone doesn’t stop: Patient after patient, family after family, pleading for this, that, and the other. Sometime in between, I begin my cooking for the patients, arrange delivery, coordinate patients with our most wonderful volunteers, attend fundraising meetings, visit patients, and speak with Devoiry as we fill each other in on the day’s events. It’s 3:30 now, and I haven’t yet found a minute to daven. That’s the usual.

4. Can you share the hashgachah you witness in running the organization?

5. Can you share a story that highlights the work you do?

Gitty: Running Aid L’Shalom gives us so many opportunities to witness yad Hashem on a daily basis. Everything we do is only because of the siyatta d’Shmaya He sends our way. One amazing incident of hashgachah we experienced was the collaboration of our dear volunteer Yehudis Tauber. What are the chances of me from Monsey and Devoiry from Brooklyn meeting Yehudis from Flatbush, in Englewood, New Jersey, of all places? Realistically none, but that’s what happened. When Devoiry and I settled on Englewood to discuss the ongoing of the organization, we didn’t realize what Divine providence that was until we met Yehudis, who was also there. After striking a conversation, Yehudis, herself a cancer survivor who had also supplemented her medication, knew she wanted in with our organization. She called us up that night to tell us she was game. Ever since, she’s been a valuable asset, providing emotional support to patients, running many technical aspects, and helping us expand the organization.

Devoiry: Every patient has their own story. Every patient can testify the difference these natural supplements have made in their survival journey.

We also can’t help but notice the incredible hashgachah in terms of the financials. Here’s just one interesting incident I recall: Years ago, we were helping a patient whose family was known to be very wealthy. Understandably, we were devoted to that patient in the same fashion as all the others, without expecting any donation. But as time went on and the assistance we provided them was indescribable, it was quite interesting to not have heard any appreciation from the family. Ten years later (!) by sheer Divine Providence, we somehow connected with the patient and, unexpectedly, the family gave us several thousand dollars.

In hindsight, the monetary gift was of much greater necessity ten years down the line than it would’ve been ten years earlier.

Initially, we were only focused on adults, since Dr. Hirschfeld and Dr. Bruckner, who we mainly deal with, are not pediatric doctors. Several years ago, Rav Weiss from the Eidah HaChareidis in Eretz Yisrael called and pleaded with us to accept a young child who had not been given any hope in Eretz Yisrael. We, in turn, begged Dr. Hirshfeld to see the patient, despite his usual policy toward pediatric cases.

Hearing our desperation, he agreed to see the child.

Even more so, the child was diagnosed with a very deadly form of cancer, r”l, for which there was no known cure. With tremendous siyatta d’Shmaya, and with Hashem allowing us to be the right shlichim, the boy, now several years later, is healthy and shteiging in yeshiva. When we recognized what a miracle had unfolded, we realized we’d be on pediatric cases too.

A while ago, we received a very unusual, unprecedented case of a child diagnosed with liver cancer.

I’ve been working with patients for almost 30 years and had never heard of liver cancer in a child. The mother turned to us because she wanted an integrative treatment plan instead of going through the torture of chemotherapy. Of course, we didn’t encourage her to that, and instead urged her to speak to her rav. Not surprisingly, her rav strongly dissuaded her, and pushed her to try natural treatment in conjunction with conventional medication. Baruch Hashem, the child is doing beautifully, and had a smoother ride with the help of integrative treatments.

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DEDICATED TO HEALTH

6. What makes Aid L’Shalom unique as an organization for cancer patients?

Holding a patient’s hand from beginning to the end is our foremost priority. We feel that a patient, when diagnosed, gets thrust into the most confusing, dark, and overwhelming world. We don’t want to overwhelm them even more by sending them to different organizations even if they request something we don’t typically service.

In fact, we have never said no to anything a patient requested, even if it meant stretching ourselves (and our pockets!) to unimaginable lengths. About a year ago, we asked a rav how we can accept every patient that comes our way if we are a mere fledgling organization. He firmly answered that if we don’t turn anyone away, we can rest assured that Hashem will fill the gap.

7. Aside from financial struggles, what is the greatest challenge in running the organization?

Definitely, the hardest part of running the organization is watching the sheer pain and agony Yidden have to endure.

Their faces are marked with fear of mortality, their bodies are testimonies to the suffering they are going through, and their exhaustion is written all over. And when death does rear its ugly head, I make believe they are still alive. I rarely attend levayas. They are too painful for me to bear. The patients we help become part of our lives — in fact, my family often asks when they will come before the patients (and my answer is always, when Mashiach comes and there will be no more patients!).

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8. What’s the best part of running Aid L’Shalom?

When we can finally see a patient through remission. But not everything is about the destination. The journey, too, can be replete with inspiration. When we get a text, “I wouldn’t have had a Yom Tov without you,” or “Nothing like a warm nutritious meal when I walk through the door,” or calls from patients, trying to relay their genuine profound appreciation, this feedback gives us the chizzuk to forge ahead.

9. How do you deal with the stress that comes along when running Aid L’Shalom?

Devoiry, for one, doesn’t get stressed, ever. She breathes Hakadosh Baruch Hu and lives with a matchless, steadfast emunah and bitachon. When faced with adversity, when the going gets tough, I turn to her for chizzuk and support. Many times, I was ready to throw in the towel, not knowing how we would cover our outstanding debts or pull off another day. It’s then that Devoiry reminds me that Hashem has always helped us.

My Tehillim has become my life support, too, and comforts me during stressful times.

10. How has running the organization impacted your life?

Watching and listening to the patients’ pains and ills has impacted my general perspective toward life. I have gained a deeper meaning in appreciating life, utilizing every minute, and focusing on what’s eternal and emes. On the flip side, admittedly, this attitude requires me to constantly judge people favorably.

When I see people exploiting their time here with nonsense or wasting precious moments, it irks me (I know, I have to work on that!). It also bothers me deeply when I see people squandering thousands of dollars toward rubbish, when this money could’ve been used to save another patient, or make someone’s cancer journey less stressful.

Behind the Scenes When we were contemplating a suitable name for the organization, Aid L’Shalom was suggested, but not without a double layer of meaning. On a superficial level the words mean an “aid to wholesomeness,” which really embodies what our organization does. From a different angle, it can mean what our organization really tries to perpetuate: a witness to R’ Shalom Neuman, a”h, because when faced with adversity this prince of a man didn’t give up and marched on.

Our tagline, “Because treatment is not enough,” brings across the importance of the organization, along with our oft-used subtitle, “What else can I do for my loved one?” which poignantly expresses the sole purpose of the organization.

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LIVING WELL

TIME to GROW Reach Your Full Blossoming Potential with Nutrition Self-Care

By Esti Asher, MS, RDN, LD

On Shavuos, we decorate our homes and shuls with beautiful foliage.

The array of flowers and greenery is exquisite with a variety of colors, shapes, textures, and scents. In order for each flower to reach its full potential of blossom and health, many components must be in place.

Similarly, in order for us to reach our full potential, we must make sure to properly care for ourselves in all areas—and specifically in the area of nutrition. The concept of self-care has become increasingly popular over the past few years. But while it is often thought of as manicures and massages, it’s really so much more than that. Self-care is essentially just as it sounds—taking care of one’s self. Our most basic needs come first before we can go any further. Feeding ourselves nutritious and nourishing foods is at the very core of self-care.

Below are five nutrition self-care tips to help us reach our full blossoming potential.

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LIVING WELL

Eat. Sounds simple, but how many times have we gone from task to task and pushed off eating a meal or snack? Our body told us it was hungry, but there was so much to get done! One of the most basic and fundamental ways to take care of ourselves is to honor our hunger cues and fuel our body properly by eating throughout the day. Also, by eating timely meals and snacks, we are likely to be more efficient and productive with our never-ending to-do lists.

2

Be flexible.

Feed yourself nourishing foods (most of the time). Be kind to your body by primarily choosing healthy and nourishing foods that will help your body be kind back to you. While it’s important to know that all foods fit into a healthy lifestyle, we must think about the ripple effect of our food choices. By choosing healthy and nourishing foods most of the time, we are setting ourselves up to feel more energetic and productive (among countless other benefits), which will have a positive impact on those around us. Of course, allowing ourselves the freedom to enjoy all foods (in moderation), is an integral part of nutrition self-care as well.

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1 Make the healthy choice the easy choice.

Sometimes we are especially busy (or especially hungry!) and we need something ready to grab and eat. Often, the foods that are available and ready to eat are not ideal for our health. Devote some time soon after a grocery trip to wash your purchased produce so that a cold and refreshing fruit or vegetable is just as easy to grab as a salty or sugary packaged food. By making the healthy choice the easy choice, you are giving yourself the gift of being able to choose a nourishing snack effortlessly and quickly, even when time is of the essence.

Take it easy.

Healthy and nourishing foods can also be easy and convenient. Take shortcuts (proudly!). Try not to let cooking and food preparation cause stress. Keep easy and quick recipes available and stock your kitchen with little-to-no-prep healthy ingredients. Besides for frozen and canned staples, fresh produce such as baby carrots, Persian cucumbers, mini peppers, cherry tomatoes, apples, and grapes require little to no prep and are great components of meals and snacks. String cheese, pre-portioned hummus, Greek yogurt, tuna, chickpeas, or even a pre-cooked rotisserie chicken are great to have on hand for a quick and easy protein addition.

Make it pretty.

“We eat with our eyes” is spot-on. When preparing food (even if it’s just for yourself), treat yourself and take the time to make it look appealing and indulgent. This can be accomplished by arranging the food nicely and intentionally, including a variety of color, drizzling dressing artistically, or even just sprinkling some sesame seeds for garnish. The visual appeal will help you relax and enjoy the eating moment as you take care of yourself and your body.

Of course, nourish yourself with positive and beneficial self-talk as well. Even if you feel it will take time for you to reach your full blossoming potential, with the help of these tips and other self-care techniques you choose to adopt, you’ll be well on your way.

Disclaimer: The information relayed is not meant to be used as medical nutrition therapy or to contradict a medically prescribed diet. Please consult with your physician if you have specific questions regarding your health.

Esti Asher, MS, RDN, LD, is a registered dietitian nutritionist and self-care enthusiast on a mission to help women reach their ultimate health and wellbeing potential inside and out. She shares credible, clear, and inspiring nutrition information with women. To contact Esti with feedback or inquiries regarding her nutritional services, please e-mail her at EstiAsherNutrition@gmail.com

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COVER FEATURE

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Dairy: Do or Don’t? > Churning out the truth on cow’s milk

By Miriam Goldstein

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COVER FEATURE

What is it about milk that brings to mind a stern-faced teacher, wagging her finger until you downed that entire glass? Milk, we were raised to think, is a potent source of all things magic, like white teeth and robust bones.

But is the truth really what we were milked to believe?

Here, eight experts offer their take on the subject.

Esti Asher, MS, RDN, LD

Tamar Feldman, RDN, CDE

runs a virtual private practice with an emphasis on speaking engagements.

is a Registered Functional Medicine Dietitian specializing in gut health and hormone balance.

Yaffi Lvova, RDN

Toby Lebovits

is an author and public speaker on all things parenting and nutrition.

studied Obesity Medicine at Harvard and operates a weight loss center in White Plains.

Chaya Tilla Brachfeld, RN

Miriam Schweid

is a registered nurse and kinesiologist.

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is a Brooklyn-based health coach and kinesiologist.

Karen Wright, RD

Bashy Halberstam, INHC

is a New York State Certified Dietitian who works at The Dietitian Group, a nutrition private practice accepting most insurances.

is a nutrition, lifestyle, and mindset coach who teaches workshops via phone and runs a private practice in Brooklyn, as well as online.

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COVER FEATURE

In general, do you consider dairy a recommended food group?

Chaya Tilla Brachfeld, RN

Karen Wright, RD

Esti Asher, MS, RDN, LD

Dairy is a very complicated subject since what many of us were raised to believe about this food group is the exact opposite of what research is revealing today. Drinking milk, consuming sweetened yogurts (often loaded with artificial and regular sugar), American cheese, pizza cheese, string cheese, and the like causes mucus build up in children and adults. When the body produces excess fluids and mucus, it cannot drain effectively, thus impacting the lymph system.

While some colleagues in the practice I work at do recommend dairy, I generally do not recommend it as a food group.

Dairy is a valuable part of a generally healthy diet. If someone chooses to omit dairy, they should intentionally include sources of protein, calcium, vitamin D, and probiotics within their diet.

Yaffi Lvova, RDN

Toby Lebovits

Dairy is a perfectly healthy addition to the diet, as long as one doesn’t have a reaction to it, whether an allergy, lactose intolerance, or other discomfort.

Here is my assessment, based on research conducted in the United States and Europe.

Miriam Schweid I believe dairy is a vital, nutrient-dense food group for those who can tolerate it.

Bashy Halberstam, INHC The way I look at health, nutrition and caring for the body is more in terms of a relationship and dialogue than in terms of foods and rules. I don’t separate out certain nutrients or food groups— that would be more in the role of a nutritionist. And so, in answer to your question, I say, it depends for whom. Some people tolerate it well and can enjoy it. Yet, others don’t.

Some tolerate dairy at certain times and not at others. What I teach and encourage is for people to fine-tune their intuition, to get to know their body cues and learn how foods and other things work for them. They themselves will then be able to decide if a food is something they want to enjoy or not, or only occasionally as a treat.

They can decide if it’s something they want to have just on Shavuos or eliminate entirely.

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First, studies have found that the higher the milk intake, the more prevalent findings of anemia. If you or your child are anemic, you may want to ditch dairy for one month and then check your hemoglobin levels.

Second, there’s a link between dairy and ear infections, wheezing, asthma, and rashes.

If your child suffers from any of the above, try ditching and switching before you put them on steroids. There are many versions of Mylk that aren’t derived from a cow.

Some people make their own plant mylk easily with a blender or can have it delivered to their door. Is it worth a shot? Most people don’t regret making changes that positively impact their families.

Dairy has also been linked to osteoporosis. The very same global regions where the most milk is consumed are the same areas suffering from the highest rates of osteoporosis. Turns out that while cow’s milk contains calcium, we cannot absorb it (for several reasons). Hence, in order for the body to process it, it actually leeches minerals from our bones. So much for “milk for healthy teeth and bones.”

Sadly, the research claims that the high fat and hormone content in dairy may be a cause for breast cancer. Cows are injected with hormones to produce more milk, and this puts their mammary glands into overdrive. This raises the serious question of whether consuming milk could be detrimental to our own mammary glands.

Does your assessment vary between the types of dairy, or does it include all categories?

Esti Asher, MS, RDN, LD

Chaya Tilla Brachfeld, RN

While my assessment includes all dairy categories, there are a few points I recommend that people take into consideration when choosing dairy products.

Plain yogurts that contain acidophilus are beneficial to most people. Hard cheeses like cheddar and mozzarella are better than more processed hard cheeses.

In my opinion, all foods fit into a healthy and well-balanced diet—including full-fat dairy products once in a while.

With that being said, I generally recommend sticking with low-fat dairy products if that is in alignment with an individual’s health goal(s). While we each have different taste preferences, fat-free dairy usually has an inferior taste and texture, which then eliminates the enjoyment and satiety factor; I therefore generally do not recommend fat-free dairy products.

In terms of nutrition, yogurt and other fermented dairy products such as kefir are especially helpful because of their probiotic content, which is beneficial to gut health, among other advantages.

A word of caution when it comes to dairy products is that there are many dairy products such as yogurts that have a very high amount of added sugars. While yogurt has natural sugar (lactose), I suggest looking at the ingredients list and “Added Sugars” part of the food label to be more aware of the nutritional value of a particular product. Ideally, there should be more grams of protein than grams of sugar. Keep in mind that you can always buy a plain yogurt and sweeten it yourself.

Tamar Feldman, RDN, CDE

Karen Wright, RD

In general, organic dairy is preferred, and fermented forms are even better. A1 protein-free dairy can make an enormous difference as well. Cows nowadays are of a breed that is different than cows were hundreds of years ago, and they are producing an unrecognizable A1 protein in their milk. Older breed cow’s milk and mother’s milk contain A2 protein, the form that is more friendly to the human gut. Often, sensitivity to dairy is actually to the foreign A1 protein, combined with the toxins that accumulate in the milk from pesticide accumulation in non-organic fed cows. That being said, we often do need to remove even protein-free organic dairy initially until the gut is healed.

There are three main components of milk: lactose, casein, and whey.

Some studies have concluded that up to 75 percent of the world population is genetically unable to digest lactose because they do not produce the enzyme lactase. In most mammals, the lactase enzyme is only available while the baby is nursing. There are two types of casein: A1 and A2.

A1 casein is the type of casein in most commercial milk products. It is hard to digest and can cause inflammation, gas, bloating, constipation, or diarrhea.

A2 casein, which is found in goat’s and sheep’s milk, is easier to digest. Recently, A2 milk has become available on the market, but it tends to be more expensive and is not as easy to find.

Yaffi Lvova, RDN I recommend that people choose full-fat (whole) dairy, but if they have a preference for the texture or taste of lower-fat options, that’s okay too. This includes all categories, from milk and yogurt to ice cream! High-quality ice cream has a higher fat content because the fat is what makes it creamy. Lower-fat options tend to have a less pleasurable feel in the mouth and are therefore less satisfying. A less satisfying product will lead to more snacking as the person seeks the creamy gratification they originally desired.

Bashy Halberstam, INHC People react differently to various forms of dairy.

Some people need to eliminate all dairy from their diet, while some can tolerate goat or sheep dairy, but not from cows. Some can tolerate hard cheeses better than softer cheeses such as cottage cheese, while some can tolerate yogurt or kefir since it has probiotics and is easier to digest.

Organic is recommended since cows are injected with less hormones and antibiotics, are less stressed, and have less pesticide exposure.

When preparing yogurt at home, the lactose is broken down, so people with lactose (but not casein) issues are therefore able to tolerate it. However, many people don’t like the sour taste of yogurt, which is why yogurt manufacturers are adding the lactose back into the yogurt for a sweeter taste. This is a problem for people who can’t have lactose.

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For which populations can dairy be most detrimental?

Bashy Halberstam, INHC

Chaya Tilla Brachfeld, RN Fluid buildup is particularly harmful for young children and infants. Often, babies get recurrent ear infections because their eustachian tubes are not connected and fluid builds up in the ear. Adults who consume too much dairy may find that they suffer from postnasal drips and mucus in their chest. Nursing mothers who have too much dairy may notice increased colic in their babies.

Another population for whom dairy is particularly detrimental is those who are lactose intolerant. For those individuals, dairy causes actual stomach pain, constipation, and diarrhea.

For those dealing with autoimmune disease or inflammation, especially overproduction of mucus, as in sinus or frequent colds.

Yaffi Lvova, RDN Dairy is detrimental for those who react to it. If a person can eat and digest dairy comfortably, there is no concern.

Karen Wright, RD

Esti Asher, MS, RDN, LD

For those with gluten intolerance. Studies have shown that up to 50 percent of people with gluten intolerance have an A1 casein intolerance.

Anyone with a dairy allergy should avoid dairy. Individuals who experience lactose intolerance (or any discomfort after eating or drinking dairy) should avoid or limit dairy items that cause symptoms. Individuals with lactose intolerance may speak with their doctor about ways to incorporate dairy with the help of additional lactase (the enzyme that helps the body digest dairy).

Miriam Schweid From my experience, children with allergies and frequent illness, such as a chronic runny nose, cough, strep throat, ear infections, or fluid in the ear would do best if they stay off dairy.

Tamar Feldman, RDN, CDE When the gut is severely leaky, dairy may need to be eliminated.

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When Milk Consumption Turns Sour Lactose intolerance, which should not be confused with food allergy to milk, means the body can’t easily digest lactose, a type of natural sugar found in milk and dairy products. The small intestine produces lactase, an enzyme that breaks down lactose. In many people, however, a deficiency in lactase leads to lactose indigestion. One explanation as to why lactose intolerance often appears later in life is that an infant’s body produces lactose in order to digest its mother’s milk. As the individual matures into adulthood, their body loses the ability to do so.

When lactose moves through the large intestine without being properly digested, it can cause uncomfortable symptoms, such as gas, abdominal pain, diarrhea, and bloating.

While some who are lactose intolerant cannot digest any milk products whatsoever, others can eat or drink small amounts of milk products without experiencing the negative symptoms.

How can individuals who are off dairy compensate for the nutrition that dairy provides?

Esti Asher, MS, RDN, LD There are many nutritional benefits of dairy. A few of the main benefits include protein, calcium, vitamin D (because dairy is fortified with vitamin D), and sometimes probiotics. Protein-rich foods include eggs, poultry, meat, beans, and soy products. Calcium-rich foods include dark green leafy vegetables (such as kale and broccoli), beans, and soy products (such as tofu or tempeh). Vitamin D sources include salmon and egg yolks. Probiotics are found in fermented foods such as sauerkraut, tempeh, miso, kombucha, and pickles. Sometimes, milk alternatives (such as soy milk or almond milk) are fortified with vitamin D and calcium in order to more closely resemble the nutritional profile of cow’s milk.

Chaya Tilla Brachfeld, RN Calcium is the principal vitamin we derive from dairy, so we want to make sure we get enough calcium otherwise, such as from nuts, especially almonds, and vegetables, especially broccoli.

If you feel that you’re not getting enough calcium, take a calcium supplement. For children, liquid calcium works too. Almond, hemp, coconut, and oat milk are all good milk alternatives.

Miriam Schweid They can compensate nutritionally by taking supplements, such as vitamin D and calcium, and eating almonds; fish with bones, such as sardines; and dark green leafy vegetables. As a substitute for milk as a substance, such as in bottles or in smoothies, rice, coconut, and almond milk work well.

Tamar Feldman, RDN, CDE

Bashy Halberstam, INHC

High-calcium foods to replace dairy include leafy greens, broccoli, legumes and certain nuts and seeds, and fortified almond milk.

By eating a balanced diet and focusing on other forms of protein. In terms of yogurt, that could be compensated by eating fermented foods or drinks.

Yaffi Lvova, RDN

Karen Wright, RD

People who are off dairy should be concerned with their overall nutrition intake, calcium, vitamin D, fat, and choline.

Toby Lebovits Fret not. You can get your calcium and iron from the same source as the cow—green leafy veggies.

There are many non-dairy sources of calcium: almonds, kale, oranges, collard greens, broccoli, figs, spinach, alternative milks, sesame seeds, and tofu.

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Can you share a particular case where going off dairy can be or was helpful?

Yaffi Lvova, RDN

Chaya Tilla Brachfeld, RN

Going off dairy can be helpful while trying to identify a food trigger, particularly during breastfeeding. While most mother/baby dyads do not have to eliminate any foods for breastfeeding purposes, dairy is the number one culprit when it comes to symptoms of colic. If a woman is concerned about her breastmilk or her breastfeeding relationship with her child, she should contact an International Board Certified Lactation Consultant (IBCLC) or pediatric-focused Registered Dietitian (RD).

I always advise people to be their own judge. If you feel that dairy doesn’t impact your body, enjoy it. But if you notice that you or your child can’t tolerate it, or you get colds, ear infections, strep, or sinus easily, it’s wise for you to avoid this food group and watch the results.

Karen Wright, RD

Bashy Halberstam, INHC

I worked with a child who kept getting sick and being put on antibiotics. When he was on the elimination diet, he was completely healthy. However, when dairy was reintroduced, he got sick again. The parents kept him off dairy and the child did not get sick for several years. When he went to sleepaway camp and drank milk there, he got sick again. As soon as the milk was eliminated, he was fine.

When people work with me, I encourage them to keep a food and symptom log. That way they can see how they feel when they eat certain foods. When they stop eating the foods that bother them and make self-care and mindset shifts, they experience reduction of symptoms or weight loss and that is always a beautiful thing.

Tamar Feldman, RDN, CDE I’ve got hundreds! Healing the gut lining by removing pesticides, gluten, processed fats, and adding in foods that promote the growth of good gut bacteria is vital to healing almost any autoimmune condition.

Miriam Schweid A young child had tubes in his ears twice after continuous ear infections. The tubes kept falling out and the doctor was considering a third try. After being dairy-free for two weeks, the child’s fluid cleared; the doctor was amazed.

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Skim or Whole?

If you’re asked to choose between full-fat and low-fat, you’d probably think the way to go is low-fat, right? That seems like the sensible choice—but not if you consider the research. Despite being high in calories, consumption of full-fat dairy is actually linked to a reduced risk of obesity, among other health benefits.

In a 2013 review published in the European Journal of Nutrition that analyzed 16 studies, 11 revealed that, incredibly, full-fat dairy—not low-fat dairy—is associated with reduced obesity. One observational study from Harvard researchers looked at the amount of trans-palmitoleic acid (a dairy fat) that was floating in people’s bloodstreams. The researchers found that those who had consumed the most full-fat dairy had less abdominal fat, less inflammation, lower triglycerides, improved insulin activity, and a 62% lower risk of type 2 diabetes. Can it be that healthier individuals just opt for full-fat dairy? The correlation is there, but the answer isn’t.

Can you share a particular case where increasing dairy intake can be helpful?

Yaffi Lvova, RDN Increasing dairy can be helpful when a child is falling off the growth charts—but before making any changes to the diet, a pediatric Registered Dietitian should be consulted. This professional will help examine the many reasons why the child is slow to gain weight and can recommend a course of action specific to the family.

Bashy Halberstam, INHC For people who tolerate dairy, adding plain yogurt to their protein shake or breakfast is a delicious way to feed the digestive system with probiotics.

Miriam Schweid In one case, I was working with a teenage boy who had an extreme case of eczema.

He could not tolerate wheat, beans, corn, eggs, or fish.

That left dairy as one of his only sources of sustenance.

He had dairy for all three meals—yogurt, cheese, etc., and healed beautifully.

Want to Try the Milk Diet?

In 1905, Dr. Charles Sanford Porter published a book called Milk Diet as a Remedy for Chronic Disease. In the book, he relates how at least 18,000 patients had been on the raw milk diet under his care for 37 years. He had them follow a solid, scientifically proven method for healing mild to severe disorders.

In 1929, one of the founders of the Mayo Foundation, Dr. J.E. Crew, reported that he had been successfully using the raw milk treatment for the previous 15 years. He said, “The results obtained in various types of disease have been so uniformly excellent that one’s conception of disease and its alleviation is necessarily changed. When sick people are limited to a diet containing an excess of vitamins and all the elements necessary to growth and maintenance, they recover rapidly without the use of drugs and without bringing to bear all the complicated weapons of modern medicine.”

Incredibly, many people around the globe follow Dr. Porter’s Raw Milk Cure, as it is known today. In order to see results, its supporters claim, followers must adhere to certain important guidelines. For instance, only raw, untreated milk from pasture-fed cows can be consumed. Milk from grain-fed or barnbound cows is not allowed. Also, followers of the diet must be sure to use fullfat milk only (not 2 percent or skim). The average adult must consume at least 3–4 quarts (12-16 cups) of raw milk per day, up to 10 quarts (40 cups) per day, if preferred. The minimum duration to see good results from the raw milk diet is four weeks. After what must be an intensely difficult period, the raw milk dieters then follow with gradual food introduction of easily digested foods.

Ready to hear the fun part of this diet? You must have complete rest during the diet: do not work, take care of family, or even go to school! And do not consume any other foods or beverages while on the diet, except filtered or spring water. Still with me? It’s hard to imagine how anyone could go past day one of this diet, unless the rest part is too enticing, but you’ll be surprised to learn that Dr. Ron Schmid, in his book The Untold Story of Milk, relates numerous stories of people who lived in perfect health for up to 50 years on raw milk alone. Here’s a letter he quotes from a man in Burlington, Iowa, in 1913: “I have lived on a strictly milk diet for the past forty-two years, not as a matter of choice, but from the fact that I am unable to take solid food of any kind, even a crumb of bread. At the age of two I took a dose of concentrated lye, which caused a stricture of the food pipe and since then have lived on a milk diet. I believe I have gotten along better than the man who eats. I am five feet six inches tall, weigh one hundred and forty pounds, and am married and have four strong, healthy children. I take one quart at each mealtime and none between meals. My health is good; in fact, I have never been ill in forty-two years.” (The Untold Story of Milk, p. 75) Until today, many researchers and doctors believe that milk contains healing powers. On the other hand, according to the Dairy Education Board, “Milk is a deadly poison.” Their belief follows the common argument that humans are the only species that consumes milk from another animal. So, what’s the truth about dairy? The answer, it appears, varies from individual to individual.

While organic, hormone-free milk is better for everyone, for those who can tolerate it, this nutrient-dense food group can be an integral component of a healthy diet. For those who can’t, or prefer not to consume dairy, other natural foods can provide an abundance of protein, vitamins, and minerals, as well.

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How do you incorporate dairy into your own diet?

Esti Asher, MS, RDN, LD

Bashy Halberstam, INHC

I often incorporate Greek yogurt into my breakfast or use it as a snack; it’s filling, satisfying, and very versatile. Also, string cheese is a favorite and easy “grab-and-go” snack option that I often recommend for both kids and adults.

I’ve been off dairy for a while since that’s what my body needs. My body feels better that way, I’m healthier, and I prefer it like that.

Yaffi Lvova, RDN I enjoy my homemade Instant Pot yogurt regularly! I also enjoy cheese, milk, and ice cream. With Shavuos coming up, I’m very excited about cheesecake!

As a side benefit, I like that I never have to worry about making myself fleishig. Also, today there is an array of dairy-free products, such as So Delicious coconut yogurt, Daiya Mozzarella Style Shreds, and cream cheese.

I prepare for myself pareve “dairy” products such as pizza, nachos, and cheesecake, and I don’t feel that I’m missing out.

Karen Wright, RD I make my own yogurt from whole organic A2 milk, which I have for breakfast with nuts, blueberries, and flax and chia seeds.

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Ditto for Dairy A single cup of milk contains over 300 mg of calcium, 24% of the RDA (recommended daily amount) of vitamin D, 26% of the RDA of riboflavin, 18% of the RDA of vitamin B12, plus potassium, phosphorus, vitamin A, vitamins B1 and B6, selenium, zinc, and magnesium. And it contains 8 grams of high-quality animal protein! That’s a lot of good stuff—for someone who can tolerate dairy, that is.

Yanky—Everyone's Favorite Cashier Turn the page for the bigger picture

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Meet Yanky: At the grocery late Erev Shabbos, Yanky is busy behind the register checking out ‘his’ customers as they get their challos and Shabbos nosh. They know him by his first name and specifically choose his checkout line because only he knows how to make each one of them smile in the Erev Shabbos rush.

You see Yanky’s passionate face.

Behind it is a bigger picture.

Two years ago, a Hamaspik job counselor had the career schmooze with Yanky, helping him choose what he wanted to do. Then, he taught him everything about a grocery. Yanky knew what he wanted to do. The Hamaspik Skills Development team helped him get there.

A Project of Hamaspik Kings

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By Libby Silberman

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Experiment: Jump Till You Drop Alrighty, so we’re on for another wonderful experiment.

To some of us, exercising is a huge threatening bear. Get inside your house and lock the doors. Cower under covers with a bag of chocolate balls to comfort you.

And to others, exercising is a passion.

Lift weights, stretch, run in your sneakers every night, and jog in place as you wait for the traffic lights to change.

And to the millions in between, it’s well, something in between.

I hereby present myself as someone that’s something in between. (By the way, can the one person who says they are not something in between please raise their hand? We all see ourselves as the perfect average. Do you exercise more than me?

You must be dangerously addicted. Exercise less than me? You must be developing a heart condition.)

I participate in an aerobics class once a week and attend a yoga class once a week too. I walk for one hour every Motzaei Shabbos with a good friend (more schmoozing than walking, ya know), and that pretty much sums up my exercise life.

Where on the spectrum do I fall with your definition of average?

So here’s the caveat. Have lots of housework on exercise morning? I skip exercise.

Have a deadline looming (what is that anyway)? I skip exercise. Flying abroad (much too often!)? Forget it, no exercise for a month—jet lag is a major reason not to exercise, right?

Hey, you all. Welcome back.

You’re feeling less shy in my lab this time around, I can tell. By the way you’re all just finding seats and skipping the lab jackets and gloves.

I see someone in the back row passing peanuts around and that means that we’re friends now. Hi!

Jump a little, chill a little, and all will be good.

Until Shiffy Friedman comes along and dares me to up my fitness game. Am I ready for it?

I am ready, ever so ready!

Jump into Shape, run by Moshe Moskowitz from Bergenfield, NJ, presents the dare. The dare is long and thin—a bit heavy—with grip handles on both ends.

I am excited. I am frantic. So now I’m in the spotlight—and as you must know by now—I’m fiercely competitive. I will not lose this game.

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So for the challenge: Take up Jump into Shape classes for three months and report my findings.

Will I manage to follow the classes? Will I lose weight?

Gain energy? Much remains to be discovered.

I will receive a set of jump ropes and a mat from Crossrope, and join classes run by Jump into Shape. What?

Jump rope?

When’s the last time you jumped rope? (The real question is “How old are you?” But it’s impolite to ask you your age just yet. We’re lab friends, not yet friends-friends.)

The innovation is sheer brilliance. Crossrope is a specially designed weighted jump rope. Imagine jumping rope while lifting weights. That’s exactly what it is.

I will receive the lightest two ropes, weighing a quarter of a pound and a half pound. Additionally, I’ll receive an extra-thick mat—to help absorb the shocks while jumping.

And don’t imagine jumping like you did back in fifth grade. When I watched the sample class videos, I was awed at how sophisticated jumping rope can be. Aside for regular jumping—and there’s plenty of that—there are complicated moves using a jump rope that leave me breathless, just from watching. There are also some planks, pushups, and juicy stretches interspersed throughout the class.

I am eager to meet my ropes to get started, but my ropes are less eager to meet me. Crossrope ships them to me, but they are held in customs for a long time. Suspense builds every day, as we track the package every day, to no avail.

It’s a full month before I actually open the door excitedly to greet a UPS delivery guy, who is rather confused by my oversized smile and effusive thanks.

I rip the packaging open, and the equipment gleams up at me, sleek, modern, and just begging to be used.

Jump into Shape is a brand that offers exercise classes

online. They exclusively use equipment from Crossrope, a company started by former navy pilot Dave Hunt (see sidebar). They offer about 15 classes a week, ranging from easy-peasy to muscle-bulge advanced. A bunch of HIITs (high intensity interval training), some core strength, and the best one yet seems to be the 12-minute routine. Imagine working out from 7:30–7:42 in the morning and crossing exercise off your list for the day?

Classes are given primarily by Jump into Shape founder Moshe Moskowitz. Classes for women are given by his wife, Michele, and ab core strength classes are directed by a 16-year-old girl whose classes are so flawless, I am totally stunned.

I choose two classes weekly from the Jump into Shape website that seem to work with my busy life and with my time-zone difference.

I start jumping before I even join one class. I use the half-pound rope, which is somehow easier to use because of its slower, more deliberate turn than a typical lightweight jump rope. I count fifty jumps, hooray! It’s like back in the good ol’ days. Then I collapse on the mat that smells like new rubber. My heartrate is up and it feels good.

What I didn’t reckon on is being told that there’s actually a correct way of holding ropes and jumping correctly.

Alrighty, so Michele and I set up a Zoom mini-class where she teaches me the ropes. Michele shows me the basic technique; where to grip the handles, how far away my hands need to be from my body as I jump, and how to jump softly—with least impact.

Michele corrects my position several times, until I am confident and ready to roll. I now know how to do the basic jump as well as the jumping jack. She assures me that I’ll do great and wishes me luck.

From the Pro ;) Enjoy what you do in terms of physical activity. If your attitude is that you’re doing your body a huge favor by exercising, you’ll need a favor in return, perhaps in the form of chocolate lava cake and vanilla ice cream.

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Some reasons why I like Jump into Shape • They are a highly professional company yet with such a personal feel. Moshe sends personal emails with class reminders, member stats, and a weekly newsletter. He also requests and really wants honest feedback and is entirely committed to giving his jumpers the best experience possible.

• Although classes are virtual, they feel live.

There’s constant communication throughout the class. “Chanan, go for it! David, Aaron, Zvi!” “Sema, you can use the gray rope for this one.”

“Welcome Libby from Yerushalayim!”

• It’s not boring. Class is not all about jumping rope. It starts with warm-up, ends with a cool down, and contains a thousand different fun moves that don’t all involve jump rope. I also love switching ropes in the middle of a class. It’s incredible how different weight ropes make you jump differently.

• They’ve got something for everyone. There are 12-minute routines and full-fledged workouts.

There’s a 20 & under class for teens, beginners, intermediate, and advanced classes. (Michele had even suggested calling the most intense workout the “insane class”—it’s the real stuff.)

• They have an app which members can use to sign in and watch videos of classes in case they missed a class.

Class #1 I join my first class, an intermediate jump rope class led by Moshe. When Moshe instructs the class, female jumpers keep their cameras off. So while I’ll be following the instructor, no one can actually see me jumping away in my living room.

Even if I’m only watching the class from afar, there’s electric enthusiasm that comes through. The instructor cautions new jumpers—that includes yours truly—to take it easy and to do only half of each routine.

Okay, so knowing myself, I was going to push myself to my limits and do all of it correctly but. It. Is. Totally. Impossible. I have to obey because I do not possess that kind of strength. What was I thinking, starting with an intermediate class?

I jump a little, drink a little, breathe a little. I watch the male class participants effortlessly perform complex procedures like double-unders and crossovers. Whatever, maybe one day.

The class is good and tough.

“If it’s your first time jumping, you may feel sore tomorrow,” Moshe says towards the end of the class. “And you don’t want you to hurt yourself. Don’t push yourself past your limits.”

The next day, I am pleasantly surprised not to feel any charley-horse muscles. I do feel the arches on the soles of my feet. I need to get sneakers with a better arch support.

I was quite surprised to find an email in my inbox the next day from Jump into Shape headquarters.

Thank you for joining Jump into Shape.

Your stats: you burned approximately 330 calories during the class yesterday.

Wow, do they really send that to every Jump participant? Wow. I look forward to Sunday, where the class promises to be much easier. Women’s beginner’s led by Michele. Here I come.

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Class #2 Ah, it feels good to exercise with the gals. I keep my camera on throughout and enjoy seeing women around the world exercising along with me.

I am similarly welcomed by the women’s group, and I feel like one of the club within a couple of minutes.

The routine is so much more doable.

I can manage most of the class, except when I get a post-lunchtime stitch in my side and need to sit down for a bit in the middle of the class.

The next day, I feel my core muscles.

It’s a strange kind of feeling. Not pain, not charley horse, more like a muscle that has finally made itself known.

Like, hi.

Muscles, hi to you too.

The next day I am glad to find my stats in my inbox.

You burned about 360 calories—693 all time (#121), 360 for the week (#16), 360 for the month (#16) and 693 since July (#80) Those numbers are all real, by the way. Each number in parentheses is where I fall on the Jump into Shape competitive list of exercisers. This is what every participant receives. Wow. I feel my competitive muscles rearing for the match…with myself for one, and with other Jump into Shape members.

I’m liking the jumping, but the full routine is a bit much for me. I don’t love the high-intensity cardio part of the workout. I don’t like this feeling of my heart beating overtime and my breath coming out in little spurts that just don’t feel like enough to oxygenate all parts of me. My calves burn and I just want to jump into my bed. I’m just not fit enough. Okay, that was my kvetch of the day.

Who invented these cool ropes?

Seven years ago, Dave Hunt of North Carolina created Crossrope because he “wanted a better jump rope.” Through years of athletic training and fitness routines, he experienced the joy of jumping offset by poor quality ropes that would break and hinder his workouts. The origin of his jump rope venture was painful (literally). In 2011, he tore a muscle while doing the bench press and required surgery. The surgery sidelined him from participating in two of his driving passions: exercising and flying. At the time, he was a pilot in the Navy and was unable to fly for three months. He’d always wanted to pursue entrepreneurship so he thought maybe this injury was a blessing in disguise, and he could use the downtime to jump into an idea he’d had. That idea was an interchangeable jump rope system. Most fitness equipment can be easily modified to increase or decrease the resistance or difficulty. With jump ropes, there was no such tool. He got to work and launched Crossrope within a year.

Fast-forward to 2021, and the popularity of jump rope training has exploded. However, many people are still unaware of the benefits that come with this style of training. The jump rope is one of the oldest training tools. It’s great for all fitness and ability levels and only requires a rope and a little space for an effective workout.

I’m pushing onward, though.

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Class #3 This class takes place right after dinnertime, and I immediately regret having eaten anything at all. Who wants grilled chicken cutlets coming up into their throat? That’s what jumping does to you. I make a mental note to eat dinner after the class next time around.

While the rest of the class is doing complicated maneuvers, I do my own comfortable basic jump. My childhood jump rope song comes up and I hum it to myself as I bounce.

As a side note, I appreciate the planks and push-ups that break up the monotony of jumping rope.

My stats: Thank you so much for joining today for about 306 calories. 999 all time (#100), 666 on the week/month (#14) and 999 since July (#73).

Do you see me climbing some ranks there?

Classes leave me feeling energized, sweaty, and my heartbeat racing. After a quick shower and change of clothes, I am ready to tackle anything that comes my way.

And so, I roll along. I join some classes and I miss some classes despite having been dared to stick to all of them. Old habits do die hard.

My daughter Chavi’s school closes for quarantine (due to COVID-19 exposure) and eventually shuts down for what feels like the one hundredth national lockdown. Chavi therefore joins me for two Jump into Shape classes, with her using a jump rope from the one-shekel store and me using highly sophisticated equipment. Mostly, we spend the classes untangling from each other’s ropes. Disaster.

Surprisingly, though, I discover that my stamina is getting better.

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Some sophisticated moves I’ve watched from Jump into Shape: Double under: Flip the rope under yourself twice while jumping just once. This requires incredible speed and dexterity not to snag the rope under your sneaker as you jump. I couldn’t manage this one just yet, but hanging in there, maybe one day. Some great folks even manage triple unders!

Crossover: Cross your arms to form an x while jumping, and bring the rope under your feet with your left hand on the right side and right hand on the left side. Kind of like giving yourself a giant bear hug as you jump. I managed this kind of jump precisely once. Hooray for me.

Side to side: This jump is not that hard. As you jump rope, keep your feet together and skip from side to side. Keep the side-to-side distance small to make this a doable version of fun.

Jumping jacks: As you jump rope, bring your feet together and open them as if you’re doing the classic jumping jack. If you focus well this shouldn’t be too hard.

Class #6 I join a girls’ class run by 16-year-old Adina, whose classes have been receiving rave reviews, I’m told. For the first couple of minutes, I sit on my mat and stare at the screen. She’s full of life and I simply can’t get over how perfectly she’s directing the class with such precision and flair. We do some core exercise on our mats, stretch, and jump some.

Now, now. I can keep on enjoying these classes forever, but I do have a lab full of observers waiting to hear tachlis, results.

RESTORE! your sense of smell & taste enjoy your food once again

How do I feel about all this? Before we head in for final results, here are some thoughts.

I definitely enjoy the core and muscle strengthening routines in the intermediate classes more than the complicated maneuvers parts. That’s probably because I’m not that coordinated, and I don’t do those fancy jumps well. As far as light and easy jumping goes—I’m all for it—up to 20-second rounds. Love it love it.

My favorite would have to be the women’s class, totally doable as it’s geared for beginners and lots of fun.

While HIIT jump rope classes have overall been slightly too intense for me, I absolutely look forward to the beginner’s class and the ab core class. Those build up slowly, with stretches that feel almost relaxing and muscles that feel pleasantly used, not abused.

It’s crazy how jump rope has made a comeback for adults.

These classes get a thumbs up from me.

find it in your local health food stores

for ANY questions or comments: releafhealing@gmail.com WELLSPRING / SIVAN 5781 83

SAMPLE

The Backstory of Jump into Shape’s CEO

Moshe Moskowitz Growing up, Moshe Moskowitz’s life was devoid of religious observance. His parents divorced when he was 13, compelling him to search for relationships and connection. When his father married out of the faith and subsequently became a clergy member of the Christian church, Moshe faced the proverbial crossroads, which ultimately led him toward Yiddishkeit.

“The interesting thing is that I have a great relationship with my father. We don’t agree on anything.

But still, we’re close and speak around four to five times a week.”

Moshe made no commitment to religious practices at that point, but he started dropping into the Conservative synagogue in his neighborhood from time to time to explore Judaism.

Later on, he was employed in Fuji Bank, which was situated on the 79th through the 85th floors of the World Trade Center’s (WTC) East building.

The buildings were so tall, he remembers a building employee pointing out the tower’s shadow on the clouds.

On that black day in September nearly twenty years ago, Moshe was working at his desk on the 79th floor when a plane crashed into the West building. The building took a little shake and employees leaned in to find out what happened. It seemed like a small plane had crashed into the building. Moshe recalls seeing fire fluttering down on little papers.

He will never forget the angel who rushed in and ordered everyone to evacuate. His name was Mr. James Outerbridge, and he’d seen the first plane crash into the West building. He’d known immediately that this was no innocent accident.

In an orderly fashion, the staff evacuated. As they reached the stairwell, someone remarked to Moshe, “At least the lights are on this time,” referring to the WTC truck bomb years earlier, when all lights had gone out.

“There were no smartphones at the time, and no one knew what had happened. No one panicked,” Moshe recalls.

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He had reached the 44th floor when an announcement was made on the PA system. “All clear, everybody can return to their desks now. Building one is on fire, building two is safe, you can return to your desk.”

Ironically, this was the only official announcement that day. A female coworker he’d been walking alongside changed direction and headed back up to retrieve her purse.

Led by a Higher Hand, Moshe inexplicably decided to continue downward. When he reached the 33rd floor, an explosion rocked the ground beneath him, as a second plane crashed into the building at an angle, running through all five floors of the firm where he was employed in one fell swoop. It ripped through the 77th through the 85th floor approximately 17 minutes after he left.

The impact was earthquake-like, and Moshe fell over with a thud. For a moment, he thought he had died. As he came to, he started whispering the pasuk of Shema over and over again.

“I don’t know why I chose this pasuk, but I remembered it from Reform school twenty years prior. I’d learned that one says this this before he dies.”

Moshe collected himself and ran out to witness the horrific sight of people jumping to their gruesome deaths. As soon as he was able to, he called the operator and managed to call his family to inform them that he was okay. They had no idea what was happening; they thought bombs were falling in all of America.

“I was living in Hoboken at the time, where alternate side parking was in effect. Notes were taped to car windows ‘Owner missing, do not tow car.’ It was scary like that.”

Right then and there, Moshe knew he would embrace his Jewish heritage. It wasn’t the overnight metamorphosis kind of change. Rather, it was the start of a long journey that came in shifts and turns.

Soon after, he traveled to Israel on a Birthright trip, a trip that thoroughly inspired his religious connection. By the time he returned, he was becoming

increasingly observant. By the time he and his wife Michele got married in 2004, they were mostly religious.

Interestingly enough, Moshe’s oldest child was born on Shavuos, weighing 6 lbs. 13 oz. “The odds of someone growing up nonreligious, becoming religious, and having a child on this date weighing this precise amount is one in six or seven billion people,” Moshe points out, amazed. Besides for being a pretty cool stat, I find it telling that Moshe actually went ahead and figured that out.

When Moshe was approaching forty, considering a family history of heart problems and diabetes, he resolved to take better care of his physical fitness.

He was working in a Jewish high school at the time, whose gym was occupied for only two to three periods a day.

Moshe started using the gym three times a week.

He’d leave his desk, get into a pair of sneakers, work up a sweat for ten minutes, and return to his desk to continue working.

It was there that he came across Crossrope jumping equipment for the first time. As he jumped, he became increasingly unsettled about the general lackadaisical attitude people had toward physical fitness.

Moshe mentions a book that has been his inspiration, Am I My Body’s Keeper? by Michael Kaufman.

Kaufman encourages people to go out and get active, warning that sitting at office desks is killing people.

With time, Moshe became an advocate for lead-

And now… for the final RESULTS:

ing an active lifestyle. Once, before delivering a 45-minute lecture at a university, he asked all attendees to stand for the duration of the lecture. In fact, as I’m speaking to Moshe via Zoom, he stands for the full duration of our conversation.

Moshe started leading a jump rope class in his local shul’s social hall with a couple of people in attendance. With time, his business model developed and transferred to online classes—a move that saved both Moshe and his jumpers when COVID-19 hit.

In the first year, Moshe lost 14 pounds just by jumping, without changing his eating habits at all.

Since then, he’s gained back about half the amount as he built muscle. Other jumpers have lost twenty and even thirty pounds.

Looking backward, Moshe sees two giant lifestyle changes in his life. First, he left his upbringing behind to become a frum Yid. Second, he abandoned his sedentary office-desk lifestyle and committed himself to an active lifestyle.

How does he feel about the changes?

Moshe couldn’t be happier.

For starters, now that he gives classes several times a day, he has the time to learn Torah. Second, he is in excellent shape. According to his doctor, he’s off the chart in fitness levels.

Does he recommend it?

No, he absolutely urges every single person out there to get off their chairs and start exercising today.

Weight Loss: A little bit. I’ve lost a couple pounds since I joined Jump into Shape a few months ago. Since I haven’t been highly consistent in participating in classes, I didn’t lose as much as I would have liked to.

Strength and Stamina: Marked increase. (This lab here is not yet that sophisticated so no measurement tools as of yet.)

Overall Feeling: Nothing like that rush of endorphins after a good workout to make it all worth my efforts!

…the punchline Do I recommend jump rope classes?

Definitely yes, but make sure to find the class that’s right for you so you don’t get discouraged.

Curious about a health fad but don’t want to be the experimental subject just yet? I may want to experiment with that!

Send a message to info@wellspringmagazine.com, subject line “Libby’s the Sample.” Meet you in the lab!

WELLSPRING / SIVAN 5781

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CUP OF TEA

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Cup of Tea with

Zelda Trieger, SLP, LMT LOCATION:

Zelda Trieger

Airmont, New York

OCCUPATION: Craniosacral Therapist, founder and practitioner at the Integrated Therapy Group

SINCE: 2016

PASSION: Bringing awareness to the community that there is more than one way to heal.

By Libby Silberman

WELLSPRING / SIVAN 5781

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L

Like many other health practitioners, Zelda Trieger was led down the path of her current career due to a personal happenstance.

About 12 years ago, her then two-year-old son was suffering from constant fluid in his ears and frequent ear infections. After yo-yoing with antibiotics, he had tubes inserted. A while later, he required surgery again to insert new tubes. By that point, Zelda was totally frustrated.

Experienced mothers would look at her sympathetically.

“You’re in for the long haul,” they’d say, blinking wisely.

“You’ll be doing this ten more times before he outgrows it.”

“I tried every natural thing people recommended. I took my son off sugar, dairy, gave him vitamins, and religiously shlepped him to a chiropractor,” Zelda relates. But nothing seemed to help.

“Chiropractic was the most unconventional treatment we tried,” she says.

Then a friend of hers recommended something she hadn’t heard of before: craniosacral therapy. Desperate to help her child, Zelda followed this advice, admittedly blindly. This would turn out to be the beginning of a new era for her and for all those whose lives she’s touched since. After approximately three sessions with the craniosacral therapist, all of the child’s fluid disappeared. Her son’s hearing was restored to perfection. In fact, it’s 12 years later and he hasn’t suffered from any ear-related issue since.

Having finally solved the problem that had kept her on her toes for quite some time, Zelda could have enjoyed the rest of life with her family, happy to have been miraculously helped by some random practitioner.

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But at that point, she was a woman possessed. She had to figure out what this “magic” intervention was and how it worked. With that in mind, she decided to see a female craniosacral practitioner to experience it for herself.

During the session, the practitioner placed her hand on Zelda’s stomach.

Suddenly, with no prompting, Zelda vividly recalled a painful experience in which she had delivered a stillborn baby. She unexpectedly started opening up about the ordeal right there. As much as trauma is cognitive, Zelda explains, the body remembers what it went through.

On a simple level, that is what craniosacral therapy (CST) is all about: finding “stuck” spots in the body and effectively releasing them.

Naturally, Zelda was sold after this experience. Despite her training and background as a speech language pathologist, Zelda wanted to learn about CST and bring it to her community. How could she not spread the wealth she’d chanced upon? Nine years ago, she contacted the Upledger Institute to inquire about learning the skills of CST. They told her that most classes were held on Shabbos, and so, Zelda temporarily shelved her dream. A few years later, she tried them again, and once again, they turned her away. Classes were held throughout the weekend and there was no way they could accommodate her otherwise.

Eager to learn, she decided to jump in anyway. She enrolled, planning on attending classes only on Thursdays and Fridays, and winging the rest. She wasn’t sure how she’d do it exactly, but at least she was in.

Once she joined the classes, Zelda approached her instructor and shared her predicament. The instructor told Zelda that she was willing to teach her whatever she missed out on Shabbos if Zelda would arrange a group of ten participants.

“But I’ve spoken to the administration a couple of times about this, and they told me there was no way this can be arranged!” Zelda told her.

“I’ll take care of it,” she replied. On the spot, she dialed the administrator and requested clearance to teach another group on a different day of the week. Since the

What can craniosacral therapy be helpful for? request came from the instructor herself, they willingly acquiesced.

Balancing hormones

Zelda put out the word, and within one day, thirty practitioners had enrolled in the exclusive “Jewish” class. That was six years ago. In total, Zelda has sponsored 15 classes for the frum professional world.

PPD

Since then, Zelda has become a certified massage therapist, and has trained with the Upledger Institute to practice craniosacral therapy. She has also trained with the Barral Institute and the Chikly Institute for additional certifications. From her private practice in the lovely Monsey neighborhood of Airmont, Zelda, along with three other practitioners, are devoted to helping their clients achieve improved health and wellbeing.

Fertility

Zelda has seen success with craniosacral therapy for a host of problems her own children experienced. One of her kids had extremely high blood sugar levels. Her baby had asthma and was on high doses of medication. In both instances, the issues cleared up completely after just one session of CST. Zelda is quick to point out that she tried and still tries the conventional medical route first, despite the fact that CST is scientifically proven. Ultimately, she maintains, there’s a place for both routes.

Learning issues

One of Zelda’s babies experienced Erb’s palsy (“stuck arm syndrome”), which occurred from nerve damage during birth. She tried CST, and again, was amazed at how

PTSD Developmental delays Pregnancy pains Cycle issues Breastfeeding issues Anxiety Depression Focus and concentration Aches and pains Note: CST should be used as auxiliary treatment to speed up therapeutic or traditional medicinal processes. It should never replace proper medical/ psychological/psychiatric care for any of the abovementioned issues.

WELLSPRING / SIVAN 5781

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quickly it helped.

“One fascinating facet of craniosacral therapy is that it solves not only physical issues, but it’s helpful in curing emotional issues, as well.” The reason? Often, negative emotions are “stuck” in different parts of the body.

Individuals can go through years of therapy, seeing only limited success. CST unsticks trauma that is trapped in the body, freeing an individual’s emotions and effectively accelerating the process of healing.

“What do you actually do during a session?” I want to know.

Before Zelda works with a client, she establishes two policies. First, the client must have a clinical diagnosis before seeing her for physical ailments. She insists on clients receiving clearance from their physicians before commencing on alternative treatment. Second, she makes it clear that CST or the other modalities her practice employs are there to support the healing process, and not in lieu of any other method. Clients need to keep up with their OT, PT, medication, or psychotherapy during treatment.

“Some of it is intuition, and then there’s the technical aspect of the work,” Zelda explains. “The human body is like one large rubber band ball, connecting all tissues known as fascia.” As Zelda touches different parts of the body, she can feel the tightness or looseness, the two primary expressions of an issue. Once she identifies the place, she performs gentle motions to release the issue along that specific “rubber.” One method is “holding,” in which she holds the specific spot, applying the pressure of a nickel with her fingertips. The other method involves gentle mobilization techniques, in which she moves the part of the body until she feels some level of change as the body reorders itself.

What impresses me about Zelda is her balanced attitude to all things alternative. Unlike healers who insist on the

“Frequently, the client will feel a loosening, relief, or other physiological change. Sometimes they will cry, other

How do I choose a craniosacral therapist?

According to Zelda, look out for CST therapists who have completed a variety of different classes.

The issue with licensed CSTs is that after each course a potential craniosacral therapist attends, they receive a certification that states they have completed the course. A CST can officially say they are certified after attending only a single course! Therefore, do your homework to find out exactly how much schooling the individual in question has gone through—and how effective their work has been--before scheduling an appointment.

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exclusivity of natural powers, frowning upon the traditional approaches of conventional medicine, Zelda recognizes that there’s a place for everything.

WELLSPRING / MAY 2021

Desperate to help her child, Zelda followed this advice, admittedly blindly. This would turn out to be the beginning of a new era for her and for all those whose lives she’s touched since.

times they’ll emit a sigh.”

“How soon can a client expect to see results?” I know I’m asking an impossible-to-answer question, but still, I try.

“Often, clients feel relief after one session. It can take a few days post-session for results to be observed. Sometimes it takes a few sessions to see any measure of change.

If a client isn’t seeing any relief after four sessions, it’s probably not the correct modality for their issue.

“On occasion, we see dramatic spontaneous healing, but that’s unusual.”

While Zelda gives no empty promises, she deeply believes that the modalities she’s become familiar with have much to offer. Thus, she’s been tirelessly working to bring education to our community, facilitating the opening of many clinics across heimishe communities in New York and New Jersey. Her desire is for people to be aware of help so they should not suffer needlessly.

She’s driven, she’s passionate, and she just wants people to get better.

Other Modalities Used at Zelda’s Practice • Lymphatic drainage: The lymph nodes are the body’s means of ridding itself of toxins. There are some physical activities that activate the lymphatic system, including swimming, running, and jumping. When an individual suffers from chronic pain, this may stem from a lymphatic draining issue. LDT is a gentle technique that works through the body’s interstitial and lymphatic system to activate the body liquid circulation and stimulate the functioning of the immune and parasympathetic nervous systems.

• Visceral manipulation: Visceral manipulation is gentle mobilization of organ-specific fascia. At times, overuse of muscle groups, repetition of movement, injuries, strains or accidents can cause an internal pulling of organs and their attachments that create pain or discomfort in muscles, connective tissue, or the skeletal structure. Using visceral (organ system) techniques, a practitioner can gently enhance the mobility and tissue movement of the organs, which decreases pain and promotes the body’s natural healing process.

• Reflex integration: Reflex integration involves a series of developmental programs that begin with the proper integration of the basic neuro-sensory reflexes that are present at birth. These reflexes later play important roles in all other aspects of development of the brain.

Reflexes that are not integrated can affect physical and emotional health.

WELLSPRING / SIVAN 5781

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Anecdotal Evidence

“

Craniosacral therapy can facilitate somatic emotional release, in which the practitioner, by touching specific areas of the body, triggers the client’s subconscious to surface. Somatic touch also helps clients access their memories, as Zelda mentioned her first personal encounter with craniosacral therapy.

In one case, Zelda was seeing a woman who was chronically unwell. She’d been to a host of doctors, as well as alternative healers, with no results. Zelda dialoged with the body, bringing what the client had been unconsciously thinking to the fore. The revelation was enlightening, but ultimately Zelda couldn’t cure her.

The woman’s story was as follows: Her husband was very sick, and by being unwell herself, she avoided having to do the duties she would normally be obligated to do. By getting better, she would have to do her own job, as well as the things a husband would typically do. Her body figured out a way to avoid having to do all of it—by feeling sick. As the session progressed, the client realized she was not ready to get better just yet. In other words, on an emotional level she wasn’t ready for the shift that getting better would herald.

Some are routine, all in a day’s work. Some make me shake my head in disbelief. Here’s a sampling.

“

After experiencing back injury, a young woman required physical therapy and was instructed to engage in various exercises. Six months into PT, she was still in pain and hadn’t made much headway. The physical therapist took a week off, in which this woman came in for a CST session.

In the span of one week, she regained use of her back and was completely pain free. Similarly, the physical therapist was taken aback and also made a career switch; she just had to learn the magic of CST.

“

A mother was worried about her one-year-old baby who wasn’t crawling yet. The child had been receiving physical therapy for a while, with no results. After a single CST session, the baby started crawling. The baby’s physical therapist was so shocked by the sudden change, she ended up training to become a craniosacral therapist herself.

“

A woman booked an appointment with Zelda, not mentioning that she unfortunately had cancer. (Zelda does not see clients with cancer, thanks to her balanced approach to all things natural.)

When this fact came to light during the session, Zelda dialoged with this person’s subconscious, helping her come to an astonishing realization.

She had divorced a while back and subsequently remarried. Before she remarried, she vowed to herself never to get out of her second marriage, no matter what. Her second marriage turned out to be toxic, but she forced herself to stay in it despite it all. The extreme toxicity of the marriage seeped into her body and caused a cancerous tumor. She was very sick, and the chances of a full recovery were small.

While there isn’t necessarily an emotional factor in every physical malady, Zelda points out, in this case somatic emotional release helped the woman understand why all of this was happening to her.

Her body was merely giving in to the poison of her marriage. Zelda encouraged this client to go for therapy. Her therapist eventually helped her get out of her marriage, and she ultimately recovered.

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“

Craniosacral therapy is also helpful in supporting general wellbeing, like a tune-up. Zelda recalls the timid woman who was stuck in a dead-end office job and desperately wanted out. She even knew where she wanted to go from there. She had trained to become a massage therapist but lacked the confidence to leave her steady job and start on her own, fearing that she would remain without income.

After a general wellbeing session, the woman felt permeated with confidence. The craniosacral therapy had released the enormous feeling of stress and inadequacy she’d been experiencing. She shared her feelings with Zelda, who encouraged her to print business cards for her new massage therapy business as homework. Within a month, she got some clients, and incredibly, within six months, she was making enough money to leave her office job and work on her own full time.

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How to Safeguard Your Thyroid Gland in a Toxic World

By Tamar Feldman, RDN, CDE Thyroid diseases are more common than you may believe and affect millions of people worldwide. The thyroid gland plays a pivotal role in health as the active form of thyroid hormone, T3, assists in regulating cardiovascular and neurological function, supporting immunity, metabolism, and energy levels. Recently, thyroid diseases have been increasing, and this has motivated researchers to investigate the cause. They found that several environmental toxins are at least contributing to thyroid diseases and should be avoided to protect thyroid health.

When the body attacks the thyroid gland, as is the case most of the time with thyroid disorders, it is usually because the iodine and thyroid hormones stored in the gland become oxidized or in some cases even bound with similarly structured dietary and environmental toxins. The body then seeks to repair this damaged thyroid hormone by producing auto-antibodies against it.

If you are concerned about preventing thyroid damage, or you already have some degree of thyroid imbalance and would like to halt the auto-immune process, you would be wise to consider minimizing your exposure to these environmental toxins.

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Environmental toxins that mirror thyroid hormone structure and invade the thyroid gland can be categorized as:

1

2

3

Heavy Metals

Household Toxins

Agricultural Agents

Heavy metals such as mercury, aluminum, and lead are very damaging to the thyroid gland. Aluminum is commonly found in toiletries like deodorant, over-the-counter medications like antacids, food additives, and cookware, while mercury is found in dental fillings and seafood. These heavy metals oxidize the thyroid, inhibit iodide uptake, limit thyroid hormone production, and can mislead the immune system into attacking the thyroid, as seen in autoimmune disease.

On a practical note, I advise individuals to line aluminum pans with parchment paper, to use natural deodorant, and to use low mercury tuna brands such as safe-catch.

Flame retardants, present in modern-day furniture, carpet, and clothing made of synthetic materials can play a role in blocking T4 from being transported in the blood. Bisphenol A (BPA) and phthalates, ingredients used to make plastic for water bottles, children’s toys, and food storage containers, imitate the structures of other hormones found naturally in the body and disrupt the entire endocrine system along with the thyroid. BPA also prevents T3 from binding to cell receptors. Thyroid function is also diminished by triclosan, an antibacterial agent found in some liquid hand soaps, and PFOA, an agent used in stain-resistant fabrics, food wrappers, and nonstick cookware. It is advisable to avoid antibacterial soaps, to store and heat food only in glass or china rather than plastics, and to cook in stainless steel pots rather than nonstick pans.

Perhaps the main culprits that come to mind in discussions of environmental toxins are pesticides, herbicides, and fungicides.

This class of chemicals can weaken thyroid function to the point of causing hypothyroidism. Agricultural agents wreck thyroid function by preventing the uptake of iodine into the thyroid, blocking thyroid hormone from binding to its transport proteins, lowering the absorption of thyroid hormone into thyroid cells, and promoting thyroid hormone removal from the body. It is advisable to choose organic foods as often as possible, particularly for the “dirty dozen: (see sidebar) heavily sprayed foods list, as well as heavily sprayed grains and legumes, including wheat and oats.

The Dirty Dozen • Strawberries • Spinach • Kale, collard, and mustard greens

• Nectarines

• Cherries

• Bell and hot peppers

• Apples

• Peaches

• Celery

• Grapes

• Pears

• Tomatoes

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

She maintains a busy nutrition practice in Lakewood, Edison, and via phone/Skype 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 732364-0064 or through her website, www.thegutdietitian.com.

WELLSPRING / SIVAN 5781

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EMOTIONAL EATING

It’s Not Only About What We Feed Our Body The language we feed our minds counts too

By Shira Savit

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I

“I have a problem,” Ruchie confessed when she first started working with me. “I’m usually good during the day but then, I cheat every night. On garbage. Especially any kind of chocolate. I know it’s fattening, but I can’t resist.

When my kids go to sleep and the house is quiet, I lose my self-control and splurge. Can you help me stop this bad habit? I know it’s keeping my weight up.” In response, I explained to Ruchie that in our work together we would make changes in her eating habits, and we would also make changes in her language habits.

You see, just as important as the food we put into our body is the language we feed our minds. We know that different foods have different nutritional effects. Likewise, different words we use to describe our food or eating experiences impact our relationship with food, and, of course, the way we feel about ourselves. The diet culture is replete with words like cheat, indulge, splurge, treat, good/bad/forbidden food. I hear these phrases very often when women begin their work with me.

For example, I’m too embarrassed to tell you what I ate the past few days.

It was soooo bad—I cheated so much! I splurged. I messed up. Another line I hear at least once a week is, Shira, I’m for sure your hardest client. My eating is totally out of control! I’m definitely the hardest case you have, right?! Wrong.

so let’s try to drop the negative dieting terminology toward ourselves.

We learn about the importance of speech in various places throughout the Torah. One important example is in Parshas Noach, when the Torah refers to the non-kosher animals as “non-tahor” rather than “treif.” The Gemara in Pesachim famously tells us that the Torah uses seemingly extraneous words to teach us the importance of clean speech. Even while referring to an animal, we don’t want to use a word like treif because it’s not considered a pure word. How much more so should we consider the words we use to describe ourselves.

Instead of using the word “cheat,” use a neutral word like “choose.”

As Yidden, we are taught to be very cautious with our language. We know that speaking lashon hara about others is forbidden. But what about speaking negatively about ourselves? That’s forbidden too. If I say, “I ate so terribly on Shabbos,” or “I cheated on my diet,” I’m using negative terminology to describe my actions. Yes, one might counter, it’s just words—it’s just describing something. It’s not that I’m bad; it’s just the “lingo.” My response is: Would you use these words to describe someone else? Would you call your friend a bad eater or a cheater? We clearly try our best to refrain from using negative words to describe a fellow Yid,

Over several weeks, Ruchie learned some healthier eating and lifestyle habits. At the same time, and even more significantly, she learned to reframe her language to a healthier, “cleaner” voice. The first way she did this was by bringing in more awareness to the times she used negative terminology to describe her eating. As a homework assignment, she noted and jotted down the times she spoke or even thought in a negative way about her eating. After one week of this assignment, she told me, “I’m shocked. I never realized how many of these negative words I use!”

The next step I suggested for Ruchie to try was a reframe: Instead of using the word “cheat,” use a neutral word like “choose.” For example, instead of: I cheated on chocolate, replace it with: I chose to eat chocolate. Instead of: I was so bad on Shabbos, say: I ate things that I wasn’t hungry for at certain times over Shabbos. Or: I ate something I didn’t think was a healthy option for me at the seudah. Instead of splurge and indulge, say: I ate past the point of physical fullness.

The way we view ourselves and our actions deeply impacts not only our future actions but also our general wellbeing. The more positively we speak about ourselves, the greater the chance that we will emerge from detrimental habits like overeating.

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 516-978-7800, shira@cucumbersandchocolate.com, or via her website: cucumbersandchocolate.com.

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Unwrapping The Gifts Every element of Yiddishkeit is essentially a precious gift from Hashem, presented to us from His great love.

So what may be the underlying cause for apparent disenchantment to Yiddishkeit? How can I connect to Torah observance from the heart?

By Rabbi Ezra Friedman

Dear readers, The following article, which was originally published in Elul 5779, garnered copious feedback. In honor of Shavuos, the time when we were granted the Gift, we are reprinting it in this space.

May all of us merit to not only understand, but also deeply feel, the value of Torah and connect to its beauty and sweetness.

Gut Yom Tov, The Editors

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The best thing that could have happened to all of us is that we are Yidden.

Simply being a member of Hashem’s am segulah is our greatest, most beautiful gift; one that Hashem presented to us from His sheer love. We recognize and thank for this every morning in the brachah of shelo asani goy, as well as in various others brachos, such as “Asher bachar banu mikol ha’amim,” “Asher kedishanu bemitzvosav,” “hagomeil chasadim tovim le’amo Yisrael,” and so on.

We also know that the Torah — both learning it and its mitzvos that we’re commanded to observe — is an incredible gift for all of mankind. Even the nations of the world benefit tremendously, through us, from the level of morality and dignity that it espouses.

All of the above is common knowledge. We keep hearing about these concepts in lectures, reading about them in seforim and articles, and they may be very clear to us in our minds. However, many of us are not connected to this at the heart level. In my mind, I might know that Yiddishkeit is a gift, but in my heart, it’s possible that I don’t feel an incredible excitement to fulfill a mitzvah, to stay away from transgressions, to be a part of the am hanivchar. This is a very distressing reality — not only can it be difficult to feel the infinite pleasure that’s inherent in Yiddishkeit, but there are times when what should be the greatest pleasure even turns painful, and fulfilling the mitzvos becomes an arduous burden.

While this is often superficially attributed to a disenchantment or a feeling of discontent toward Yiddishkeit per se, it is not the truth. In this article, we will explore how it is actually an emotional blockage that does not enable an individual to tap into the beauty of Yiddishkeit, and which steps one can take to unveil the true pleasure of its splendor. Emotions can’t be changed through reading one article, but a crucial first step in the process is analyzing the underlying roots that lead to the emotional disconnect that deprives us from feeling the greatest pleasure in life.

The Fundamental Underlying Root At the root of most, if not all, of an individual’s perception of everything in life is a concept that is known as 102

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associations. To understand this on a basic level, here’s a short exercise: When you hear the word “airplane,” what do you feel? What comes up for you when you think of the word “party?” Now, what happens when you hear the word “school?” Do you feel the positive sensations of success or camaraderie; or do you tense up and feel afraid, bored, or like a failure? For each of us, every word we hear, every thought we think of, generates emotions that are unique to us. If, let’s say, an airplane or a party is the reason that makes one person feel excitement and a rush of other positive emotions, how can it be that for another individual, even a spouse or sibling, this same concept could bring up a feeling of tension, fear, and apprehension?

Because this is so, we understand that it’s not the actual concept — object, event, environment, scene, etc. — that generates the feeling, but rather how our individual emotional world relates to it. The way we feel about things directly influences how we perceive them. We each possess an inner emotional world that is unique to us, and based on our associations, it will affect the way we feel about everything in our lives.

And how do these associations play out in reality?

In the times of the Alter of Novardok, a new kind of entertainment emerged, in which people gathered in stadiums to watch a bear dance to music. Commenting on this practice, the Alter remarked: Do you think that the bear is dancing because the entertainers were skilled enough to figure out a way to bring up happy feelings in the bear to the extent that it just wants to break out into a dance? On the contrary, so much evil lies behind this. When these bears were younger, they were made to stand on burning coals, which caused them to jump in pain. At the same time, the experts made sure that music was playing in the background. See what happened as a result. Now that these bears are older, every time they hear music, they start dancing. To them, music is not something that makes them happy, only that it leads them to physically start feeling pain in their feet.

Even when the coals — the true cause of their pain — weren’t present any longer, such as in the stadium, the bears were still jumping in agony because to them, music

was directly associated with feeling pain in their feet.

Lehavdil, in his famous experiment of the salivating dog, the Russian physiologist Ivan Pavlov arrived at the same conclusion.

So it’s clear that every individual has an internal mechanism that associates every object, scene, thought, or situation to another concept that brings up certain emotions for him. Going back to the example with the airplane, this is why for one person, an airplane may evoke positive emotions while for another it may do the opposite. Perhaps when the first individual flew, it was for a vacation, where he was surrounded by loving family members and en route to a panoramic resort. It’s not the airplane in itself that causes the emotion, only the association he now has with this travel medium. The same is true on the contrary. If the latter individual travelled under pressure to make it on time for a sad event, r”l, and all he wanted was to leave the constricting space of the airplane, this same object may bring up in him unpleasant emotions that are not inherent to the aircraft at all.

It’s clear that there are two distinct entities here: there’s the actual object, event, or occurrence, etc. and then there’s our emotional world, which is not related to reality at all. Part of how we operate is that we keep subconsciously connecting the two, forming associations between them that are uniquely individual to us and our experiences. While we continue forming associations throughout life, the younger we are when we do so — since our emotions are more open and cognition is less developed — the associations are more deeply embedded and powerful. They feel more real to the child, and continue to feel this way even as the child matures into adulthood.

Since our perception of entire lives is based on how we feel — about ourselves and others — associations play a tremendous role in our lives. Thus, the more concepts we have negative associations with, when in reality there’s nothing negative about them, the more restricted and less pleasurable our life will be. As in the above example, if an individual harbors negative associations toward an airplane, the outcome will be that he may avoid traveling through this medium, which could impact his life in a very undesirable way. This is just one simple example, but the concept plays out in all areas of life.

How does all this apply to Yiddishkeit? As the examples above illustrate, the power of associations is so strong that even something that in reality should engender positive feelings could evoke unpleasant emotions, because we relate it to something from our personal experience.

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The same holds true for the ultimate gift, which is that we are the Chosen Nation and that we have the rare opportunity to enjoy a relationship with the Creator of this world, to learn His words and serve Him. It’s when this happens that observing the mitzvos may change from being a joy to not being a joy at all, or even becoming a burden, r”l.

How Did This Happen?

Let’s understand where the negative associations may emanate from in order to eventually succeed in differentiating between them and the reality.

Every human being grows up with a need to feel loved and valued. This is what we all feel naturally at birth — that we’re good as we are. This is the joy you see on a child’s face. It’s what opens your heart to want to hug him — the feeling of love he has within that flows outward. A child possesses these feelings naturally and the role of his caregivers is not to take it away from him, to do what it takes to leave the feelings intact by showering him with love and respecting him.

The Brisker Rav, zt”l, once entered the beis midrash with his gabbai to find a group of little children frolicking around, laughing freely. The gabbai turned to the Rav and said, “You know why these kids are so happy? It’s because they don’t have any worries yet— no mortgage, no family to feed, no pressure whatsoever.” Said the Brisker Rav, “No, no. The reason these children are happy is because the Creation Hashem created is a happy Creation, as the entire Sefer Tehillim and our tefillos portray. The clouds, the trees, even the rocks—they’re all dancing and singing.

Since our root is happy, the closer we are to that shoresh, the happier we are. As we distance ourselves from our essence, we distance ourselves from that pure joy.”

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The reality of Yiddishkeit is that all our positive emotions are derived from it.

are not true, he’s in deep pain because these vital feelings are being taken from him. If he’s ridiculed or given criticism in a way that it shouldn’t be given (by having others criticize him, rather than his deed), he starts to lose respect of his own self, doubting whether he’s the good person he had felt himself to be. In regards to the feeling of love, which he at first feels naturally toward himself, if he doesn’t feel that this emotion is being mirrored by those around him, he starts absorbing the opposite — that he as an individual is not worthy of love. In a sense, such a child is experiencing trauma. Instead of feeling loved and valued, he starts feeling rejected and worthless. Because he doesn’t like the way this feels, he’ll attempt to circumvent the feelings as much as possible, which is a natural method of defense.

Here’s where associations enter the picture, and this highlights the extent to which this concept goes. If while the child experiences these unpleasant emotions, another factor comes into play, the child will now associate this factor to the emotion he’s feeling. Any time he later encounters this factor, no matter how illogical it appears, he will associate it once again with those emotions. Thus, this factor in itself will later bring up the emotion and, in his effort to distance himself from the emotion, the individual will distance himself from the factor when, often, in reality, the factor may be neutral or even positive.

Take a child who ate a banana on the long-awaited day of his Chumash seudah, in which he was supposed to play a prominent role. When he finishes the banana, he starts feeling queasy (which may or may not have been related to the banana). He gets onto stage, feels incapable of performing, and throws up in front of the entire audience. The emotions that come up at such a time are a cocktail of negative feelings like worthlessness, embarrassment, and disappointment. For this child, these emotions now become inherently connected not only to the Chumash seudah, but also to the banana.

Now, what are the chances that this child will never eat a banana again? Even if he will, what emotions will come up for him? He may feel an intense fear of feeling the emotions he felt then, despite the banana’s complete lack of relation to them. It’s not that he thinks that he’ll throw up on stage again, but because the feelings that he now associates with that food are embedded within him.

He himself may not recall why a banana brings up in him such a negative feeling; he just knows that it’s not good for him and he will thus distance himself from it.

This very same chain of events plays out even with concepts that are inherently good, which brings us to the Yiddishkeit connection. If we felt loved and respected, which are feelings we vitally needed, at the time that we were introduced to, or doing an action in relation to, Yiddishkeit, and especially if Yiddishkeit was the element that helped us feel this way, we end up perceiving Yiddishkeit as the gift that it really is. We have no negative emotions connected to it, only the contrary. If, however, we sadly felt a lack of love and/or respect at the same time that Yiddishkeit was presented and inculcated into us, the opposite happens — as will be explained below.

Where’s Your Siddur?

To illustrate with examples that highlight the integral role associations play in our perspective of Yiddishkeit,

let’s start with one of the most significant, beautiful, moving aspects: tefillah.

When you hear the word “daven,” what do you feel? If you feel a heartwarming feeling of connection, of openness, of relationship, of expression and cathartic release, a deep feeling of self-value that you have the opportunity to speak to the Creator of the Universe, then you’re feeling the essence of tefillah. This is what it is, in reality. Of tefillah, Hashem says, “Ki mi goy gadol asher lo Elokim kerovim eilav...?” Which other nation in the world has this incredible benefit of being able to call to Me and be answered at any time? (Devarim 4:7) Of course, in order to attain these feelings, one must invest himself, and when he’s willing to do so, there’s no limit to how much more intense and genuine these feelings could become.

However, how can it be that there are individuals who don’t feel this way? Furthermore, how is it that some actually feel opposite emotions in regards to prayer? Instead of relationship, they feel rejection. Instead of release, they feel pressure. Instead of feeling valued, they feel worthless. The concept of tefillah is so heavy for them that it’s hard for them to open a siddur or to concentrate while davening.

The answer is very individual, but the way we feel about tefillah in adulthood may very well be related to what else took place at the time when we were introduced, and

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trained into, putting this incredible gift into practice. Was there pressure? Was there ridiculing? Was tefillah used as a yardstick of value? If difficult emotions came up during that time, even if the cause is no longer present, the association the individual has until this day to the gift of tefillah may be tarnished. As ironic as it may sound, even something as precious as tefillah may bring up difficult emotions, sadly depriving the individual of feeling the great sense of comfort and connection that’s inherent in it.

Sweet Like Honey The same is true with Torah. “Tov li toras picha me’alfei zahav vachessef,” the Torah is better for me than an abundance of gold and silver (Tehillim 119:72). When a Yid learns Torah, he’s connected. It’s like reading a letter, kavyachol, from a close friend, as Hashem says, “ana nafshi ksivas yehavus,” (Shabbos 12). With every word we read we feel more loved, more valued, more cherished that we’ve merited to receive this gift. Even just the wisdom of

Torah brings a geshmak.

So why is it that individuals find Torah learning so arduous? Again, it’s wise to look into it and identify our associations, which are very individual. When we were introduced to Torah, was the need for power exercised through it? Did we feel rejected? Was our feeling of failure manifested through learning? The real point of Torah learning is not to test our IQ, only to connect us to Hashem, but if it was introduced to us in such a way, then even after the rigorous testing or pressure is no longer present, the association may still remain, depriving us of feeling the great pleasure inherent in a blatt Gemara or other sefer.

Instead of embracing a sefer with joy, we can sadly feel the opposite.

The Queen Has Arrived Come to think of it, Shabbos is a very unique gift, even on a gashmiyus level. “Matanah tovah yeish li b’veis ginazi

“Tov Li Toras Picha!”

Creating Positive Associations for Our Children As parents, when we start to realize the profound influence our environment has on us, especially when we were growing up, we grasp what kochos lie in our hands in regards to chinuch. If, for example, when a child does a mitzvah or when a father learns with his children, the child is treated with a candy, no matter how illogical it seems that the child will connect the sweet taste he feels on his taste buds with the Gemara or with any other mitzvah he’s engaging in, this is what happens.

So many of our deeds or words, which may seem so inconsequential that we don’t pay attention to them, do have a profound impact because associations are not related to logic. Despite not “making sense,” they actually are monumental, molding the way our children will feel about these concepts, often for the rest of their lives.

It’s important to note, however, that this is not related to the concept of giving rewards, which could have a counter-effect, in which the child makes the connection that Gemara is only worth a candy. Here, we’re referring to making the mitzvah geshmak. When we do so, we’re providing our children with the positive associations that will accompany them through life. For example, when we work on fostering a happy, pleasant atmosphere in the home on Shabbos and Yom Tov, even by putting out special treats and singing songs the children like, we’re creating the associations that will remain with them.

While the more positive the environment is, obviously it will be more positive for the child, even the seemingly simple things, like putting out a bottle of their favorite soda, make a profound difference.

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veShabbos shemah,” I have a special gift in my storehouse and Shabbos is her name, says Hashem (Shabbos 10b).

When someone who is not affiliated with Torah hears of the concept of Shabbos, he is usually in awe. To be able to disconnect, to focus on what’s really important, to spend time with our loved ones while feasting on our favorite foods and taking a well-deserved break for an entire day?

Even before delving into the spiritual potential inherent in the day, what can be a greater privilege than that?

But what happens if an individual harbors negative associations regarding this special day? This may occur if, in his childhood, Shabbos was a day when he was most exposed to tension and/or turmoil; or when his feelings of inferiority, helplessness, or of feeling unsafe may have most been evoked.

Rav Moshe Feinstien zt”l was once asked how it happened that so many children of those Yidden in America who were moser nefesh, losing their jobs week after week in order to observe the Shabbos, ended up leaving the fold.

He answered that while these Yidden’s mesiras nefesh was admirable, when they used to come home with the pink slip and make kiddush on Friday night, they cried tears of despair. To their children, sacrificing for Shabbos became subconsciously associated with pain, sadness, and unpleasant emotions.

If the Shabbos and Yom Tov a child came to know was presented with a side serving of uncomfortable emotions, he subconsciously views this day as such. It sadly becomes a day he dreads, one he can’t wait to get over with so he can hurry back into his safe space where he can more easily distract himself from the feelings he doesn’t want to face. And all this time, he may erroneously believe that it’s the Shabbos in itself that’s burdensome, when this could not be further from the truth. His day of rest sadly turns into a day of unrest.

Return to Me In the same vein, the privilege of teshuvah — that we have the ability to repent, no matter in which way we erred — should fill us with a feeling of gratitude and joy.

It’s our chance to finally be freed of the sins that weigh us down. We have this incredible opportunity to wipe our slates clean.

If this is so, how is it that teshuvah may bring up unpleasant emotions such as guilt or rejection? Why do some try their best to avoid this territory because it feels heavy and sounds so hard to them? Again, it’s wise to explore what happened in our youth when we erred. Sometimes,

it may be related to how we felt when we made even a minor mistake. How forgiving were the adults in our lives?

Was repenting a simple process or did we suffer long-term consequences, with multiple rejected apologies, that left us feeling irrelevant and inherently bad?

The associations we have with forgiveness, in general, not necessarily vis-à-vis Hashem, play a significant role in the way we later perceive teshuvah. While begging forgiveness of others may have been a long and drawn-out process, the reality of teshuvah to Hashem is otherwise.

The Gemara tells us that teshuvah could happen in an instant. Even if the thought of doing sincere repentance flits through the mind of a rasha for one second, during that time he is already considered a righteous individual, as if he never sinned (Kidushin 49b). Teshuvah is not only instantly relieving, but also incredibly accessible to all. Contrary to how we may have perceived forgiveness from others we have wronged in our past, in relation to Hashem, it’s not as if He does us a favor and forgives us half-heartedly. He actually awaits our return. He not only rejoices when we repent, but He actually takes the initiative to make it happen, as we will be reciting in our Yom Kippur tefillah, “Atah nosein yad laposhim,” You stretch out Your hand to the sinners. He yearns for us to come back to Him. As we reiterate in our every Shemoneh Esreh “Ki Keil tov vesaloch atah,” Hashem embraces our every effort at repentance, waiting with open arms for our return.

It is thus so painful when this tremendous gift becomes a burden and, as a result, we may lose out on the many opportunities we have to come closer to Hashem.

I Believe Yet another aspect of Yiddishkeit that may be fraught with negative associations is emunah. In reality, living with the knowledge that everything that happens is for a purpose, that every single circumstance or occurrence that affects us even in the most minuscule way is directly sent to us for our good — even if it doesn’t appear this way — is one that can fill us with an unparalleled sense of comfort and inner peace. It’s the key to living a life of tranquility.

But what happens if, when we first start to learn about the concept of emunah, we don’t absorb it in this way?

What happens if, let’s say, when we’re in pain — whether someone caused hurt or an unfortunate incident occurred, we’re instructed to numb the pain, under the guise of “strengthening our emunah,” and having more belief? If a child feels that his pain is not given the space it deserves, he may harbor resentment toward the concept.

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As the Chazon Ish notes, when Hashem sends us pain it’s not so that we shouldn’t feel it. On the contrary, it’s that we should feel it and recognize that it was sent for a purpose, comparable to when a doctor carries out a painful procedure for the purpose of our healing. This doesn’t mean that is doesn’t hurt.

Emunah is also not about believing that things will turn out the way we want them to work out, but rather believing that yes, what we’re going through may be excruciatingly difficult but we know that it’s for our good. There are tzaddikim who are on the caliber that they can believe with such sincerity that the pain they’re experiencing is good for them, and therefore it doesn’t feel so painful for them. But really, emunah is about calming the pain, not numbing it, and if we didn’t absorb it in this way, a natural outcome may be a lack of connection to the concept.

Fearing the Big Stick As Yidden, we spend our days constantly immersed in fulfilling mitzvos, as well as distancing ourselves from aveiros. The true purpose of the 613 commandments, in addition to making us feel closer to our Father, is because Hashem, in His love for us, wants to be mashpia good. In order for us to feel deserving of our great reward, which makes the good complete — as opposed to eating nahama dechisufa, bread that we didn’t earn — Hashem gifted us with the mitzvos. In the same vein, He commanded us to distance ourselves from transgressions for our benefit — so that we shouldn’t get carried away in this life and instead remain focused on our purpose.

If this is so, why is it that we may feel no joy at best, and pressured at worst, to observe the mitzvos, as well as an intense fear of aveiros, as if Hashem, kavyachol, is waiting from Up High with a big stick, anticipating His next opportunity to punish us and banish us to Gehinnom forever and ever? All of these negative emotions we may feel toward mitzvah observance may be directly rooted in the way we perceived the concept earlier in life: How were these gifts portrayed to us? Did we absorb that they are solely for our good or did we feel that our needs were suppressed? Was our own desire kindled to want to perform the mitzvos because they’re the best thing for us?

Of course, we’re obligated to fulfill the mitzvos regardless of how we feel, because the Creator of the Universe obviously knows what’s good for us even when we can’t see it, but if we don’t feel the joy and privilege of doing the mitzvos, if it’s a matter of “just get over it” or worse, something is clearly tainted in our perception of one of 108

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the most central parts of our lives. We are sadly depriving ourselves from what could be one of the greatest sources of pleasure.

The same is true for minhagim or mesorah like levush and language. They are our connection to the previous generations, another way for us to hold on to that which was precious to those who came before us. While minhag and mesorah are considered Torah and thus must be followed whether we feel connected to them or not, how much of a value they have in our eyes is directly related to how we feel about them. For example, if we were taught about these concepts with pressure — you have no choice but to do it this way, don’t you dare not follow in our footsteps, etc. — even just thinking about them may bring up feelings of insecurity and worthlessness. On the contrary, if the concepts were transmitted in the way it is in reality — with a sense of pride and in a way that left us feeling like the special and unique beings that we really are, we’re happy to look or conduct ourselves in that way.

We wouldn’t even want to do otherwise, just as a princess feels pride in wearing her royal garb amongst the peasants.

Complete and Utter Trust A prominent component in authentic avodas Hashem is temimus, as the Torah instructs us, “tamim tihiyeh im Hashem Elokecha” (Devarim 18:13). When Dovid Hamelech cites the qualities of an individual who merits to stand in Hashem’s shadow, the very first attribute he lists is “holeich tamim,” one who walks with temimus (Tehillim 15:2). Temimus could be understood as complete and total subservience to Hashem’s will. “B’emes uvesamim nishanenu,” we say in Shemoneh Esrei, we serve You with integrity and wholeness. Of all attributes that are key to serving Hashem and observing His Torah, this is perhaps one of the most crucial, yet one of the most fraught with negative associations. For starters, especially in the modern era, where assertion and self-determination have become celebrated on a new level, many associate the idea of following the direction of authority with complete and utter wholeness as being simple-minded or naive.

In addition, temimus and trust are interrelated. If, for whatever reason, we grew up feeling wary of others, finding it difficult to put our trust in others and receiving messages that no one is to be trusted, we may have a hard time with this concept. In that case, if we do something with temimus, the emotions that come up may not be pleasant, while this is in essence an integral key in avodas Hashem.

It’s essentially one of the greatest pleasures one can experience — to walk in the ways of Hashem on a straight

and clear path. There’s a world of a difference when we do a mitzvah with temimus — because this is what Hashem wants from me right now — and when we feel we have to first understand and discern the hows and whys. We may make logical conclusions as to why it’s not worth it for us to conduct ourselves with temimus, but it’s important to notice the underlying fear that’s inhibiting us from feeling this great pleasure.

Who is Hashem?

Every day, we reiterate multiple times what a kind and merciful G-d Hashem is: “Avinu Av harachaman hameracheim,” and that we are the privileged individuals to be a part of His nation: “Ashrei ha’am sheHashem Elokav.”

What Hashem wants of us is to serve Him with joy, as we say, “Ivdu es Hashem besimcha.” Hashem is a Being of pure good, and it’s through His service and by being part of His nation that we’re able to access the greatest amount of positive emotion that is available in this world. Merely thinking of Hashem and knowing that He’s our Father who takes care of us, can generate a rush of warm, loving emotions within — a feeling of security and purpose, as Dovid Hamelech says in Tehillim, “Shuvi nafshi limnuchochi ki Hashem gamal alochi. Return, my nefesh, to your rest, for Hashem has dealt bountifully with you” (116:7).

Why is it that for some, thinking of Hashem does not only not evoke these positive feelings, but even brings up feelings of fear, tension, rejection, or failure? If we were introduced to the concept of a Creator in our childhood, most probably, we associated Him with the adults in our lives, because, for a child, the closest analogy to power and might is limited to those that he perceives that way. Since his life is in the hands of these adults, they are the greatest extent that he knows of power. Of course, while Hashem is our Heavenly Father, He can in no way be compared to a being of flesh and blood. When an individual only learns about the Infinite Power in adulthood, he can understand that He can’t be compared to any other being under the sun. Even the most powerful person isn’t infinite.

If a child felt loved and respected in the presence of the adults in his life and he felt that they were there for him to fulfill his needs and to ensure that he’s happy and safe — which is what Hashem wants for us — he will eventually learn that all of this is true of Hashem, only on an exponentially greater scale. He will feel positively toward Hashem and reap the pleasure of being an eved Hashem.

I Want to Feel Good It often happens that a child grows up with a feeling of “I’m not good enough.” Because it may be too painful for him to face that this is how he feels, he tries to make sense of it. Why don’t I feel good? he asks himself. If he’s able to answer that, he feels a sense of fleeting calm. It’s his way of telling himself, “This feeling is not me. It’s because of xyz that I feel this way.” Thus, he constantly seeks a “culprit” to temporarily soothe the unease.

One way in which the child, and later adult, may make sense of this unpleasant emotion is to attribute everything that was part of his childhood to the feeling, which may sadly include Yiddishkeit, the derech of avodas Hashem of his parents, the community in which he was raised, etc.

Even as an adult, this child may continue to make logic as to why he’s rejecting the path that he was raised on — and he may very well find substantial evidence — but at the core of his rejection is not the list of pros and cons. Rather, to him, everything that represents his childhood forces him to face the unpleasant emotions that he experienced all those years and in order not to face it, in his desperation to finally feel good, he chooses another path.

This, of course, does not address the feeling at the core and will not necessarily result in him feeling better. It only comes to show the extent a human being will go to feel the positive emotions he yearns for, the ones that are not only most accessible, but essentially only accessible, through Torah and mitzvos.

However, if the child feels any kind of unpleasant emotions in the presence of the adults in his life, he will sub-

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consciously associate these emotions with Hashem, as well. This may explain why a Yid may sadly give up on fostering a deeper relationship with Hashem and why he may seek to distance himself from a connection that could bring him all the positive emotions he wishes for in his life.

The Beauty of Bechirah From the various aspects we touched upon in this article, we cull just a glimpse of how profoundly intertwined our perspective of Yiddishkeit is with our emotional world — how our spiritual growth is directly influenced by how much work we invest in our emotional selves, our avodas hanefesh. What we may have thought was a logical aversion or disconnection from an aspect of frum life may very well be, and probably is, due to a negative association we’ve been harboring for a long, long time. Even an apikorus, says Rav Elchonon Wasserman, did not arrive to his place because of logical reasoning, even if he may say that it’s so. Rather, it’s his way of dealing — or not dealing — with the emotional issues involved. What happens once we come to this realization?

When opening our eyes to the concept of associations and its far-reaching impact, we may erroneously deduce that if so many things in our life are contingent on our associations, we’re doomed. There is no way to help ourselves since whatever happened in the past wasn’t up to us, and the way we feel about Yiddishkeit, and/or other significant areas of our life such as relationships and our level of happiness, is what it is. If this is so, we may conclude, we have no bechirah at all. The purpose of this piece, however, is not to bring us to despair. On the contrary, its intention is to provide us with chizuk. Through seeing that the reality could be positive even if it brings up negative emotions for me and that it’s not really the reality that evokes the negative emotion, only my association, I’m filled with a sense of hope and clarity that by taking responsibility and investing the right work, I will get to experience the true reality, which is beautiful.

If this is so — that what I may have thought was the reality is really not and there is a way to deal with negative associations so we can see the reality for what it really is — we deduce another crucial point regarding emotional work. If we feel a certain way toward Yiddishkeit due to past occurrences, where does bechirah come into the picture? How can we be expected to make choices when these associations are so deeply ingrained in our hearts, by circumstances that were not in our control? In the world of psychology, we do find a concept, which has unfortunately infiltrated into our society, that an individual is 110

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exempt from taking responsibility because of past or present circumstances beyond his control. We Yidden, however, know that this approach is in direct contrast to Torah and emunah. While we may harbor difficult emotions, and being cognizant of them is key, acting upon them is our choice.

The seforim tell us that nothing in this world— no association, no unfavorable circumstance, even no trauma — can take away the ability for a person to make a choice (with the exception of a rasha like Pharaoh who committed so many sins that his bechirah was taken from him). In this vein, the Rambam teaches that “reshus beyad kol adam

lihiyos keMoshe Rabeinu,” every individual has the full capacity to reach the heights of Moshe Rabeinu, the Rebbe of klal Yisrael. The Rambam makes no exception—no matter what an individual went through in his life. Furthermore, expounding on the Rambam’s words, commentators note that Moshe Rabeinu was actually born with the most objectionable traits. Circumstantially, as well, growing up in the home of the great apikorus Pharaoh, surrounded by avodah zarah, in an environment most spiteful of Yidden and Yiddishkeit, his chances for reaching the heights that he ended up attaining seemed close to null. Still, it was this individual who became the unparalleled leader of klal

Yisrael, the one through whom we received the Torah.

Why is it that negative associations don’t diminish even an iota from our responsibility to make the right choice at all times? It’s because as Yidden ma’aminim bnei ma’aminim, we believe that nothing in this world happens by coincidence; nothing happens on its own. Everything that comes our way was sent directly from Hashem for our good — to ultimately bring us closer to Him. It wasn’t our fathers, mothers, teachers, siblings, or spouses that were in control here. It was Hashem behind them who orchestrated the events for our benefit, whether we’re cognizant of it or not. Perpetrators of unjust behavior will certainly

When you hear the word “daven,” what do you feel?

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need to give din vecheshbon, but from my point of view, everything that I experienced did not happen because of them, only through them. While we can’t see the good in everything with our human eyes, we believe that it is all from Him, for our good. If Hashem wants that everything that happens should be for our good, the last thing He would do is send us a circumstance that would have such a negative effect that it takes away our ability to choose.

If we want to start enjoying the true pleasures in life, to unwrap the gift of Yiddishkeit and finally see it for what it really is and be connected to it with happiness, it will only happen with the awareness that everything we’ve gone through is not a reason to be exempt from the work, only the opposite. Every time we notice that it’s an association that’s hampering our ability to be connected to the reality, it’s incumbent upon us to recognize that Hashem sent it especially for our good and find a way to work with it so that it should end up bringing us closer to Him. This is not to say that this work is easy. To tear ourselves away from associations that we’ve been harboring for years, perhaps decades, is not a simple feat. It involves first noticing the association, as described above, as well as intense inner work and copious tefillah in order to eventually overcome it. As Yidden, we draw comfort from the

phenomenon of lefum tzara agra (Avos 5:23), according to the pain is the gain. At times, Hashem sends us a situation that makes choosing the right option arduous. It is when we surmount these challenges that we are rewarded accordingly and we reap an unparalleled feeling of satisfaction.

Dovid Hamelech says in Tehillim (73:82), “v’ani kirvas Elokim li tov.” He was the king, at the height of wealth and glory and respect, and still, he said, closeness to Hashem is what makes me feel good. The reality of Yiddishkeit is that all our positive emotions are derived from it. Through fulfillment of the Torah and mitzvos a Yid is meant to experience the ultimate pleasure, to the extent that the entire tochacha, where Hashem cautions us with the most frightening curses, is not because the Yidden didn’t observe the Torah, but only because they didn’t do so with a happy heart, b’simcha uvetuv leivov (Devarim 28:47).

Hashem tells us, I want you to be happy with My Torah.

This is the whole purpose of it. With the right perspective on Yiddishkeit, which happens when we learn to differentiate between the reality and our emotions, may we be zocheh to experience this joy that Hashem has in store for us. May we, and our descendants, merit unwrapping His incredible gifts.

She’s your

everything.

No artificial growth hormones* * No significant difference has been shown between milk derived from rbST-treated and non-rbST-treated cows.

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Planting the Seeds,

Nurturing the Self.

When we cultivate a garden, we grow too. Here’s how to do it—and why you should give planting a try this season.

By Libby Kasten

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Trees are budding tiny flowers, green foliage peeks out of black soil. I inhale the scent of spring, the breeze carrying its promise of rebirth.

My hands press the moist soil firmly around the budding lily plant in its flowerpot. Next up are the small tomato and pepper seedlings. A hint of red is visible between the green lily leaves, and I can’t help remembering The Story.

It’s a family legend, oft repeated.

Two houses down the block from my grandparents’ house in Brooklyn lived a sweet, elderly woman whose brick house lay amid a lovely, well-tended garden.

One Friday afternoon, quite a few decades ago, my aunt—then a young girl—and her friend, who also lived on the block, thought of just the thing to cheer up their elderly neighbor. Equipped with a pair of scissors, they got to work. A short while later, the girls climbed the steps of the tidy brick house, and knocked on the door, trembling with anticipation. When the door swung open, they presented the woman with an attractive bunch of freshly cut roses.

From her very own garden. The look on the older woman’s face, however, was enough to send them racing down the stairs and around the corner.

I smile as I reminisce about the guilt-free adventures of youth yet wince at the thought of this woman’s loss.

It wasn’t just the loss of a pretty object; it was the life of her flowers, with which she had formed a relationship of nurture and hope, that was cut short.

The first spring I decided to plant, it was just an inner voice urging me to try my hand at it. To do something, to make something happen. It had been an eventful winter, with two little boys and a family of not-as-lovable-mice keeping us busy. My daily schedule, including a job out of the house, was quite overwhelming, and I tried to reserve my energy for my family by doing the bare minimum aside from that.

To my surprise, I derived immense fulfillment and positive energy from gardening. Instead of it being a physically

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draining and a messy activity, it was a source of chiyus for me and our entire family throughout the season. Every morning, even before eating breakfast, my children and I were out on the porch, looking at our seedlings, checking for signs of growth, pressing the soil to test the moisture.

The same little boy who couldn’t wait long enough for me to walk from the bedroom to the kitchen to give him an ice pop from the freezer, the same toddler who threw a tantrum when he realized his favorite cereal was finished, now waited patiently for the tiny green buds to grow into large round tomatoes, then turn red. When I began finding the porch door open when I woke up in the morning, I knew that my skeptical husband had joined the club, too.

When we finally plucked the first tomato off the vine, the satisfaction was immense, aglow with the reality of our work in this world. We plant, we water, we watch, we daven; He makes it grow.

In years gone by, women’s chores were physically draining. They scrubbed the laundry until it gleamed, nurtured the yeast starter until they watched the dough rise, and planted the seeds, davening until the harvest was finally picked. Yet, today, with technological advancements enabling us to forego so much physical exertion, we struggle with so much depression, anxiety, and lack of fulfillment.

Positive feelings, we know, are not generated only by eating right and tending to our emotions, but also from engaging in fulfilling activity. One incredible way to do so is giving ourselves the opportunity to plant tiny seeds, bulbs, or seedlings with our human hands, and watch them bud and blossom into something so much bigger than what seems possible—joining Hashem in the constant cycle of recreating His wondrous briah. The satisfaction derived from toiling to create something and reaping the harvest, b’siyata d’Shmaya, makes the work all worth it.

Gardening in Pots The great thing about pots is that they can be used to grow a variety of flowers, vegetables, and even fruit trees just about anywhere. Outdoors, that is. So, even if you don’t have garden space, these can be placed on porches, driveways, and decks, and can be moved around to find the optimal growing conditions like exposure to rain and sunshine.

DIY—Vegetable Planting: Popular container-growing vegetables include sweet and hot pepper, eggplant, cucumbers, squash, tomatoes, and cucumbers.

• Use a Large Pot. Ensuring the pot or container is large enough is a biggie. For each plant, fill a container that is at least 1 square foot—2 square feet is even better—with high-quality soil. Some use a 5-gallon spring water container, after cutting the spout off its top, of course.

Tomato plants should be caged to support the vegetables when they appear, and cucumber plants require caging for the vines to climb around and support the weight of the vegetables.

• Dig Deep. Vegetable seedlings are usually plant-

ed at the depth of the purchased size, yet, with tomatoes, it’s best to cut off the lower few leaves in order to plant it at a lower depth in the container.

This allows the sapling to develop stronger roots and grow to be a sturdier plant.

• Sufficient Watering. Container plants will dry up faster, and they are completely dependent on you for water. It is best to water plants each morning, and check for moist soil later in the day on scorching summer days. When watering, pour water on the soil, leaving the foliage dry to protect them from blight and fungus.

• Proper Drainage. Check your pot to ensure it has multiple drainage holes, so the roots don’t turn soggy. If there is only one drainage hole, you can add some more on your own.

• Feed Them Right. If the potting soil you used doesn’t include fertilizer, feed your plants with a slow-release fertilizer or a vegetable-specific fertilizer.

• Sun Time. Most vegetable plants need at least 6–8 daytime hours in full sunshine. Check the ticket in your seedling to confirm. Relocate your plant if its spot doesn’t allow for enough sunlight exposure, which is crucial for the sapling’s development, and later the vegetable’s growth.

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Gardening Panel Five individuals speak of their planting experiences

What do you plant?

Corn What do you plant?

A bonsai plant.

I’ve also planted other flower varieties during COVID-19, as did many families in the neighborhood.

Why do you plant?

I purchased a bonsai plant in the mall as it looked small enough to not get in my way and is supposed to require little care. When I have outdoor plants, I tend to forget about them. This, placed on my kitchen windowsill, is always visible. The only challenge with its spot is that I only get to see one side of it at a time, and the back becomes dead. Every so often, the blossoms will grow and later fall off.

When I tend to this little tree, I feel like I’m out in the fields. When I water the plant, I inhale the smell of an outdoor garden. Interestingly, it seems to me that even as I keep turning the plant, it’s always growing toward me. I guess I’m just connecting to my mini, living plant on my sill.

Miriam, 33

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Why do you plant?

They say that one is either a hunter or a gardener. I believe I am both. Yet, I often develop the hunting side of my personality, pursuing hobbies and goals, and I haven’t taken the time to nurture the gardener in me. Planting affords me the opportunity to work really hard to begin the process of something in which the outcome is entirely out of my control. I do my hishtadlus, to the greatest extent possible, planting the seeds, putting the best quality soil and fertilizer, and watering the seeds. Then, I must wait and daven and hope that they grow. All of this exercises my physical grit, my patience, as well as my bitachon. It also affords me greater admiration for the farmers who repeat this process annually in order to bring us the selection of vegetables available in the supermarket.

Mordechai, 25

What do you plant?

Multi-colored tomatoes, cucumbers, peppers, eggplant, and grapes in the backyard greenhouse we constructed.

Why do you plant?

For me, planting is a very spiritual activity. It’s about putting so much effort into something, which makes you become very attached to it, and at the same time realizing and trusting that Hashem is the One who is actually orchestrating the results.

Also, there is so much room for healthy creativity in a garden.

For example, we constructed woven baskets for the children to collect the vegetables, and there is nothing as satisfying as eating the vegetables you helped plant, water, and prayed for.

Another aspect is the health of home-grown vegetables, which are not sprayed with any pesticides. The beauty and taste of the produce is also way better than in stores, and it’s proven to be quite cost-effective, too.

Suri, 31

What do you plant?

Eggplants, tomatoes, and herbs like sage and thyme.

What do you plant?

A variety of flowers Why do you plant?

When I water my plants, I think of the concept of ki ha’adam eitz hasadeh, and it reminds me that I need to nurture myself, both physically and spiritually, in very much the same way.

Chaya, 27

Why do you plant?

My father used to plant, so it’s first and foremost a form of connecting to the little child within me. Although planting is an enjoyable activity, the greatest gain and reason I keep planting is its singular, powerful lesson in bitachon. There is nothing I do that drives home the lesson that we must do our hishtadlus and only Hashem can actually make results happen like gardening.

Ruchie, 49

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Keeping the Pests Out At least in Monsey, where I live, a big struggle surrounding both container and outdoor gardens are the squirrels, and sometimes deer, consuming the crop.

Last summer, my tomatoes had brown blotches, lacking the deep red color we were used to. A friend advised me to move them to my front porch, in the hope of better sun exposure. Yet, after just one night in the new location, the plants were bare, save for some tomato rinds dropped on the soil. The squirrels had done their thing.

Sometimes, it’s just the location of the containers that can do the trick.

Simple Solutions • Many gardeners still rely on scarecrows to scare pests away. Especially if you have an outdoor garden, have fun creating these with the kids.

• Squirrels are known to dislike sharp tastes such as hot pepper and chili. To make your own pepper spray solution, add soap liquid and water to two teaspoons of chili or pepper powder. Pour the solution into a spray bottle and apply this all around your plants. Sprinkling hot red pepper flakes or powder directly around the plants is also known to keep squirrels away.

• Another, less appetizing idea is to get a human scent around the plants. This can be achieved by placing a few strands of hair on the soil, so squirrels and deer are repelled by the smell of a human nearby.

Bonsai Trees Miniature trees planted in containers, bonsai trees are a great choice for anyone wishing to grow a tree within limited space. Depending on its variety, some bonsais are outdoor and some are indoor plants. It is recommended to ask the gardener you are purchasing the plant from whether the tree should be kept in your house or outdoors, as well as the best spot to place it. Available in a range of prices and sizes, bonsais require regular maintenance like watering, pruning, and later re-potting.

Bonsai Tips: • Keep the tree away from direct heat or draft • Plenty of sunlight is important for the tree • Humidity will keep the soil moist • As with other container plants, bonsais require water any time the top layer of soil is dry. This may be as often as every day.

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Heart.works

“It’s always about the sauce.

Yes, you also need fresh mozzarella and a lightlyblistered crust, but it’s the salsa di pomodoro that makes the pizza.

In my many years of pizza, there is no jar of crushed or diced tomatoes that compares. Perfetto!

Marco Quintili Neapolitan Pizzaiolo

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PA T RI

Taste Tuscanini.

Know Italy.

WATCH THIS SCENE COME TO LIFE

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GROWTH LOG

chapter 11 Make Peace with Food

EE DOM FR

BYE, DIET. HELLO, LIFE.

By Gila Glassberg, MS, RD, CDN

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At our Session Today: In our last session, Adina and I teased out the difference between meal planning as a form of rigidity versus meal planning as a form of self-care. In this final session together, Adina shares a victory, which leads us to the last principle of Intuitive Eating.

ADINA: This week was interesting. I was definitely pulled back into diet culture several times. For example, I wanted pizza for lunch, but I looked at my meal plan and saw “grilled chicken salad.” I thought to myself, “Ewwww, not grilled chicken salad!”

But then I remembered your words, “This is not a diet. This is flexible, not prescriptive. This is suggestive, and this is not set in stone.” I ended up going to the pizza store with my baby and my friend and we had such a good time. While ordering the pizza, I did have that twinge in my stomach, which I now know is the feeling of guilt more than anything.

I was present and I reassured myself that pizza is not bad or dangerous. I even got the slice I really wanted, which was the baked ziti slice. I enjoyed it! I then remembered that I was going to try to add a fruit or vegetable to my meal. My friend had gotten a salad but really just ate most of the fries(!). It was all so clear to me at that moment. She got the salad because of course she wouldn’t actually order pizza. But the salad was boring, and the fries were calling to her. She asked if I’d like her salad, and I was totally in the mood of a salad at that point. I had some of the salad until I was comfortably full. It was a totally new experience for me.

My friend shared how guilty she felt for just eating fries for lunch though. I told her a little bit about what I was doing, and we had a nice talk about it. I also started to realize how Intuitive Eating does lead to Intuitive Living.

In this particular instance, with this friend, I felt safe and comfortable sharing what was going on with me and my food, because I knew she’d be respectful and interested.

In the past, there were people I attempted to share this information with, and they pretty much laughed in my face, saying something like, “No, Adina, it’s never okay to eat pizza!” Or “Maybe if you first lost weight, then you can reward yourself with a treat.”

To me, that is so clearly diet culture. It is shameful and judgmental. It takes all the pleasure out of food and it takes the pleasure out of so many things in life.

Intuitively, I knew I could share with this friend—not by shoving it down her throat and telling her to throw out her scale and never order a salad again. It was the real Intuitive Eating—gentle, intuitive, deep work, and getting to the root cause.

I went home that day and looked at my meal plan, and I crossed off grilled chicken salad from the foods I like. I had such a visceral reaction to it when I saw it on the meal plan. I pretended or thought I liked it because I ate it every single day for months on one of my diets. I literally cannot look at grilled chicken salad anymore. And that’s actually sad because it was something nutritious that I used to enjoy. I crossed off grilled chicken salad from my menu and wrote “pizza and salad” instead.

GILA: When Adina shared this victory with me, I was reminded why I do this work—why it’s so important and why it’s a message worth spreading even with all the pushback and questioning.

Wow, Adina. Thanks so much for sharing this.

Your story actually brings us to the last principle, which is called “Making Peace with Food.” This is actually the third principle, but I teach it last. I learned this from Rena Reiser, an Intuitive Eating Counselor who taught me this very important point.

Making peace with food can feel so scary and, well, not peaceful at all. After you work through the other principles, it does become easier. This principle is based on many theories, the main of which is called the habituation effect. Habituation happens when the novelty of something new wears off.

All new things generate a certain excitement. A new marriage. A new car. A new job. But eventually, that initial excitement wears off. This is a good thing because we can’t live on cloud nine forever. We need to reintegrate back into regular living.

But dieting puts food on a pedestal, creating so much fanfare around the foods we restrict. Every time we are in restriction mode, the food we restrict becomes that much more alluring. When we inevitably eat it, it tastes amazing because part of that incredible taste is the forbidden fruit syndrome. Then we swear off that food again, putting it back on the pedestal.

Here’s something that’s hard to believe until you actually try it. If you give yourself unconditional permission to eat a certain food, the novelty will wear off and it will not have the same effect over you. But bear in mind that if you have any guilt around eating this food, it’s not called unconditional.

So if you are ready to make peace with a certain food that hangs over your life, do it right. Make sure you work through your guilt before you sit down to enjoy it.

Adina, you did this intuitively with pizza

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GROWTH LOG

GILA: the other day.

You’re an inspiration to me—coming each week, taking the time, the money, and the emotional energy to invest in yourself, your relationship to food, and your relationship with yourself.

These skills will help you be a better mother and to be more mentally available for your children in the feeding relationship. I have full faith in you to continue with this journey.

ADINA: Gila, I never thought this is the journey I’d be taking with you. Everyone says, “This isn’t really a diet, it’s a lifestyle,” but wow, this is not a diet at all. This is deep work. The work I’ve always had to do and didn’t even know about.

I want to continue with my goals: gentle nutrition, joyful movement, sleep, fluid intake, and making sure I have time, space, and my tool kit of emotional processing. Thank you for giving me back my life.

GILA: Adina did not lose weight in these last few weeks. She didn’t gain weight either.

She did gain access to her intuitive, better understanding of herself, self-confidence, and freedom from food she never thought she’d have.

Dieting steals so much from all of our lives. We want to lead a healthy life, but we don’t have to continue living under the grips of diet culture. We can regain access to our intuition and learn to truly care for ourselves through the principles of Intuitive Eating.

the end 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.

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A fresh take on pizza

Thin & crispy

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Ready10 in justtes minu Parve We’ve gone and made your favorite food better for you. With veggie-based crusts, vine-ripened tomatoes and golden mozzarella, these pies are a deliciously wholesome spin on an old classic. Try a loaded pie or top your own crust for pizzas that surprise and satisfy.

WELLSPRING / SIVAN 5781

125

INNER PARENTING

Where Am I in this Relationship?

Getting to Know the “Parent” in Parenting

By Rabbi Ezra Friedman

O

ne of the yesodos in human nature in general, and in chinuch and marriage in particular, is based on the mishnah (Nega’im 2:5): “Kol hanega’im ha’adam ro’eh chutz minigei atzmo.”

The pshat of this passage is that even if the Kohen has the ability to inspect and confirm everyone else’s lesions, the Torah forbids him from rendering his own lesions nega’im. Instead, he must to consult with another Kohen.

The Ba’al Shem Tov famously asserts, “Kol hanega’im ha’adam ro’eh chutz— Every blemish one sees outside of 126

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himself [in another individual], minigei atzmo—that’s a sign that it’s his own blemish.”

Whenever an individual notices a fault in another individual, and especially if that fault bothers them, it’s a sign that they too possess a component of this blemish. In some way, they too have that middah, whether jealousy, anger, or self-centeredness.

Had they not had it, they wouldn’t have seen it—and it would certainly not aggravate them to this extent.

To take this a step further, every time I see a flaw in another individ-

ual, there are two components involved. There’s what I’m seeing outside of myself in the other person, and there’s what’s happening in me—how I feel about this fault in myself and what it brings up in me. For example, if I notice someone acting in a selfish manner, there’s the part of him doing what he’s doing (which we usually spend time judging and debating), but then there’s me and what comes up for me when I see such a thing (which we usually don’t pay attention to at all). What might come up for us? We might feel fear, abandoned, or that we don’t count.

By being preoccupied with the other, which is what happens when we’re judging, we miss the main element in this, which is ourselves.

It is this part that is what’s truly bothering us, more than the other’s wrongdoing. On the contrary, when we focus inward and notice what the circumstance or interaction brings up in us, we’re able to deal with it from a place of emes, which is the only effective approach.

There’s My There’s Me

Child,

and

Then

This principle is especially relevant in regard to chinuch.

What usually happens when we, as parents, start to notice an issue in our child? In most cases, we tend to see just one facet: the issue our child is

having. Our most important endeavor at that point is figuring out the fastest, most effective solution to the child’s issue. However, there’s more to the story that we may be missing.

And it is this dimension that may hold the secret to dealing with the issue effectively, enabling both the child and the parents to come out of it in a better state.

Whether a young child is uncooperative at bedtime every night, an older child is consistently getting into fights with other kids, or an adolescent is involved in serious misdemeanors—such as addictions, and other severe issues—the common denominator in handling all of this is noticing that there are two facets involved: the part of the child who’s suffering, and also me, the parent, who’s suffering in my own way, unrelated to the child.

To say that the only issue the parent has is the child and his misbehavior is not only incorrect—it precludes addressing the situation in a way that allows both the parents and the child to emerge stronger and healthier. We must realize that we’re also dealing with a set of parents who may feel they have failed, parents who may be feeling worthless, parents who have a world of emotions surfacing for them right now. It’s only when we start to address this part of every parenting interaction that we can handle the issue properly.

If we, as parents, don’t notice the two facets involved—in other words, we don’t realize the feelings that come up for us about ourselves—we will be under great pressure to get the issue off our backs. We will feel uncomfortable without even knowing why, which may lead to confrontation, hurt, and other negative, destructive interactions—all of which are the opposite of what the child needs, especially in a crucial time when he’s exhibiting consequences of an inner

We will feel uncomfortable without even knowing why, which may lead to confrontation, hurt, and other negative, destructive interactions—all of which are the opposite of what the child needs.

struggle that needs to be handled with much patience, care, and love— and will only hamper their ability to grow and blossom, as well as impair the delicate and valuable parent-child relationship.

Suppose two distraught parents visit a parenting coach or therapist because of their child’s disturbing conduct. They had realized he was spaced out or not concentrating in class, and they soon discovered he was spending way too many hours on a device they knew nothing about.

In such cases, the parents are understandably at a loss and will often turn to a source of help for further guidance.

Often, the counselor will want to address the two issues at hand: the

child’s conduct (and what lies behind it), and the parents’ own feelings about the situation. They may be struggling with feelings of shame, guilt, etc., that they are completely unaware about. If the parents insist that they are here only to solve their child’s issue but pay no attention to their own emotions, they will end up having unrealistic expectations of the situation. They will want it solved immediately and may inadvertently transfer their difficult emotions to their child. All of this may happen completely without their knowledge, but as long as this is the case, they will inevitably harm themselves and their child.

Thus, the cornerstone of every effective parenting interaction is to look inward—to breathe deeply and ask ourselves, “What is happening to me right now because my child is…?”

It is this self-awareness that will enable us to help ourselves, which will b’ezras Hashem give us the ability to help others—namely, our own children—with understanding, love, and presence.

Every time we observe something outside of ourselves, it’s a message from Above about ourselves. Especially in parenting, it’s critical for us to listen in closely and pay attention to what’s occurring internally when we interact with our children.

In this column, we will explore the “parent” facet of parenting: What is happening to me and how can I deal with it? This will b’ezras Hashem help us understand ourselves and, ultimately, the core of what our children are going through, so we can build a home of love, happiness, and hashra’as haShechinah. When we pay attention to our own inner world, we can be there for ourselves, which will enable us to truly and thoroughly be there for our children and help support them in their journey toward becoming their best selves.

Rabbi Ezra Friedman coaches bachurim and men in their quest toward leading a meaningful life with inner peace and contentment.

Through a Torah and Chassidus perspective, he guides individuals to understand and connect to themselves and to their inner emotional world. He lives with his family in Yerushalayim.

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MAY 2021 / SIVAN 5781 / ISSUE 64

MY TABLE

WHAT'S ON YOUR SHAVUOS MENU?

WHAT'S FOR SHALOSH SEUDOS?

CHARNIE'S GOT US COVERED

THE VEGGIES YOU'LL WANT TO EAT

2 CREATIVE RECIPES BY THE LEVINES

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EDITOR'S NOTE

Dear Cooks,

Is there anything I can write about in this space other than cheesecake? For some, that might seem like a capital crime, and I get that. To most, the thought of Shavuos conjures up images in our minds of creamy dairy delicacies, glazed in milk chocolate and other goodies.

We’ve experienced it for so many years that it’s hard for us to imagine another way to celebrate.

I’m not saying this has to change, and good food is one way to enjoy the special Yom Tov. But there are those of us who simply can’t have dairy (due to allergies, for example) and others for whom one or two slices of sugarladen cheesecake just doesn’t do the job. And when one slice leads to half a pie or more, we’re left wondering whether that first bite was worth it after all.

PINCH OF HEALTH

I know quite a few people like that—for whom the ideal of “moderation” simply doesn’t work. It sounds great in theory, they’ll say, but it’s hard to know how to stop. And even for those who are lucky enough to have mastered the art of balance, here in Seasoned we want to bring you other ideas for enjoying your Yom Tov meals. If dairy

works for you, you can fulfill the minhag of eating milchigs by enjoying foods like Greek salad and quiches. In My Table, you’ll hear from our valued contributors about the foods they enjoy on Shavuos. In Energize, Elky Friedman offers two fabulous recipes that can work for your fleishig meals. Charnie’s shalosh seudos ideas are perfect for Yom Tov too, of course, as are the Levines’ creative suggestions for incorporating vegetables into your diet.

What I’ve found time and again with my own eating is that in addition to the obvious physical benefits of eating healthfully, when I fill up on healthy foods—especially in place of heavy, processed dishes—I am so much more present. I feel lighter, happier, and more engaged in the goings-on of my life. Do you feel the same way?

Whether you have one slice of cheesecake or two—or none—this Shavuos, our goal here at Seasoned is to offer content and recipes that will leave you feeling satiated and satisfied. That’s to say, you’ll be able to feel light and joyous, mindful of the greatness of the day, and present enough to appreciate that.

Esther

I started using white spelt flour in place of regular white flour in my challos and was surprised to observe that they rise even more beautifully now. I know white spelt is not as nutritious as whole spelt, but it’s definitely lighter and more wholesome than white wheat and still has the same traditional look we love.

Mindy Davidowitz

Have a healthy cooking tip to share with your Wellspring community? Please send it to info@wellspringmagazine.com.

150 6 Foods to Avoid with Psoriasis

By Perl Lipkser, RDN

153 Energize

By Elky Friedman

135 Pop of Color and Nutrition

By Yossi & Malky Levine

141 Day By Day Shalosh Seudas

By Charnie Kohn

147 SWAP

By Yossi & Malky Levine

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158 My Table Shavuos Menu

@BARTENURABLUE

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Heaven & Earth gourmet veggie burgers are flavorful, juicy and satisfying. Try them sizzling hot, stacked high with your favorite toppings.

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VEGAN . GLUTEN FREE . SOY FREE

Pop of Color and Nutrition Creative Ways to Eat Your Veggies We all know that including vegetables in our diet is important. Rich in nutrients and antioxidants, veggies boost our health and help fight off disease.

Even for those who like eating veggies, it can be a challenge to eat the recommended servings each day. When a craving for creamy mac and cheese calls, it’s tough to opt for a plate of vegetables instead. Add the challenge of picky eaters, especially with the kids, and it seems vegetables will need to wait for another lifetime.

But what happens when we make veggie-eating fun and tasty?

Here are two fabulous, delicious ways to include vegetables in your meals. We know you’ll love them just as much as we do.

Recipes, Styling, and Photography by Yossi & Malky Levine

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POP OF COLOR AND NUTRITION

Chickpea and Veggie Nuggets The perfect finger food for little eaters! They’re loaded with vegetables and protein, are easy to make and super delicious. Have these ready when the kids come home from school and watch them snack on them happily. It’s a win-win!

1 small zucchini, grated 1 carrot, grated 1 15-oz can cooked chickpeas, drained ½ onion, minced 2 large eggs 1 tsp sea salt ½ tsp garlic powder ¼ tsp black pepper 1 tsp olive oil, plus extra for frying ½ cup breadcrumbs

Place shredded zucchini and carrots in the center of a clean dishtowel or a few layers of paper towels. Wrap tightly and squeeze to drain some of the moisture.

In a food processor, combine drained zucchini and carrots and remaining ingredients.

Pulse a few times to combine. Do not overmix. Mixture should be wet but scoop-able.

Heat oil in a large pan over medium-high heat. Using a small cookie scoop or tablespoon, drop the mixture into the pan. Cook nuggets for 3–5 minutes and flip, using the back of a spatula to gently flatten them slightly. Cook for additional 3–5 minutes or until nugget has a slightly golden color.

Enjoy warm with your favorite dipping sauce. Allow leftovers to cool completely and store in an airtight container in fridge for 4–5 days.

Yield: 6–8 servings Tip: Make these ahead of time and freeze. Pop into the oven to warm up before serving.

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POP OF COLOR AND NUTRITION

Cheesy Cauliflower Garlic Bread Transform your cauliflower into sensational cheesy cauliflower garlic bread! Made with a cauliflower crust, this dish is low-carb, gluten-free, and of course, a healthier alternative to regular breadsticks. Try it with your favorite marinara sauce for dipping.

1 head fresh cauliflower, checked (or about 28 oz cauliflower rice or frozen cauliflower, drained well) ½ tsp salt ¼ tsp black pepper 3 eggs ⅓ cup grated Parmesan cheese Cheesy Garlic Topping 5 cloves garlic, minced 1 Tbsp freshly chopped parsley ½ cup shredded mozzarella cheese ⅓ cup grated Parmesan cheese

Preheat oven to 400°F. Line two baking sheets with parchment paper and spray lightly with cooking spray.

Place cauliflower in a food processor in batches. Pulse each batch with the S blade until very fine, almost like a dough. Transfer cauliflower to a clean towel or cheesecloth, wrap tightly, and squeeze out as much liquid as possible (this is an important step).

Place cauliflower in a bowl and season with salt and pepper. Add Parmesan cheese and eggs and mix until well combined. Divide mixture into 3 equal-sized balls. Transfer to prepared baking sheets and flatten each ball into a large rectangle (as thin as possible), two on one sheet and one on the other. Spray top with cooking spray. Bake for 30 minutes.

Remove cauliflower breads from oven, carefully flip them, then return to oven for another 10 minutes.

Meanwhile, place garlic, parsley, mozzarella, and Parmesan cheese in a bowl and mix well to combine.

Remove from oven and spread cheesy garlic topping on breads. Return breads to oven until cheese is melted and lightly golden, approximately 8 minutes.

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by day y a d With Charnie Kohn

SHALOSH SEUDOS In this column, we’ve already gone through each day of the week, and I shared recipes I thought would be particularly appropriate and helpful for that day. We went from Sunday to Shabbos — but we’re still not done. On Shabbos itself, there’s more than just the two first seudos, after all.

When I was asked to create recipes for Shalosh Seudos, I felt stuck. Growing up, Shalosh Seudos meant matzah and peanut butter or tuna. Although it’s an important meal, it’s often the most overlooked. But why not give it the honor it deserves, especially on long Shabbos afternoons when the family can sit down together to savor the remaining hours of the special day together?

Here are two wholesome recipes I came up with to honor the last meal of Shabbos.

Charnie

Recipes, Styling, and Photography by Charnie Kohn

DAY BY DAY

EVERYTHING BUT THE BAGEL SALAD Total prep time: 15 minutes This is a great twist on the traditional lox and cream cheese bagel. All the flavors and a fraction of the calories. No need to be busy scooping out the insides of your bagel this time.

For perfect results, prepare the dressing before Shabbos and assemble right before the meal.

4 small Persian cucumbers 4 oz smoked lox 1 pkg spring mix or greens of your choice handful cherry tomatoes, halved 1 small purple onion, thinly sliced ½ avocado, thinly sliced 2 oz olives handful fresh dill Cream Cheese Dressing 4 oz whipped cream cheese ⅓ cup almond milk 1 clove garlic, minced 1 tsp dill, chopped 1 tsp lemon juice 1 Tbsp Everything but the Bagel Seasoning (or Challah Topping/Everything Mix)

Combine the first five ingredients for cream cheese dressing and whip well until creamy. Add Bagel Seasoning and mix until fully combined.

Chop cucumbers into small quarters and cut lox into bite-sized pieces.

Assemble salad and top with cream cheese dressing before serving.

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DAY BY DAY

CREAMY GRAPE AMBROSIA Total prep time: 10 minutes This light and refreshing dish may just become your new Shabbos staple! It comes together in under ten minutes, and is the perfect treat for those long and hot Shabbos afternoons.

3 cups green grapes 3 cups purple grapes 1 cup low-fat yogurt ¼ cup coconut sugar, plus more for topping 2 Tbsp cream cheese ½ tsp vanilla extract 1 15-oz can peaches 1 cup walnuts, crushed, for topping

Wash grapes and set aside. In a medium-sized bowl, combine yogurt, coconut sugar, cream cheese, and vanilla extract.

Drain peaches, reserving two tablespoons of the liquid. Add peaches and reserved liquid to yogurt mixture. Blend until smooth. Combine with grapes and top with crushed walnuts and some more coconut sugar. Serve cold.

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Strawberry-crested cheesecake ­

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1

2

­

3

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SWA P

By Yossi & Malky Levine

White High-Gluten Flour

Quinoa Flour

Dubbed “the new kid on the block,” quinoa flour is made by simply grinding quinoa into a fine powder. There are various significant benefits in quinoa flour — mainly that it’s high in protein, packed with vitamins and minerals, and gluten free. Even in flour form, you get all the benefits you’d get with the whole seed. Commercially prepared quinoa flour is slightly expensive, but you can make your own quinoa flour at home.

Place ½ cup quinoa in a dry skillet and toss until toasted and popping. Place in a spice grinder or high speed blender or processor and blend until powdery. Sift the flour and let cool completely before using.

Quinoa flour makes a great pizza crust and is also great for brownies and muffins. To use in baking and cooking, simply swap the flour using a 1:1 ratio. However, because quinoa flour is gluten free, it may not be the best choice for making bread or bread rolls which need the gluten for structure.

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SWAP

Quinoa Flour

Pizza Dough Pizza is a favorite for many! How about a pizza that’s actually healthy? Here’s the ultimate example of swapping a rather unhealthy food for a healthy one so that even when you're following a specific diet you can still enjoy the foods you love.

The topping opens a whole new world of possibilities. When you’re thinking pulled beef or dairy, you never go wrong with pizza.

1 Tbsp active dry yeast 1½ cups warm water 2 Tbsp honey 1 Tbsp olive oil 1 tsp salt 2 cups quinoa flour 1 cup whole wheat or gluten free mix flour

In a glass bowl, mix yeast and warm water. Set aside for at least 5 minutes or until mixture is foamy and double in size.

After 5–10 minutes (or when yeast is activated), add honey, olive oil, salt, and flours. Mix in an electric mixer with a dough hook for 10 minutes or until dough separates from bowl and a ball starts to form.

Place a dish towel over the bowl and let dough rest for at least 30 minutes or until dough has doubled in size.

Punch down the dough and place onto a floured surface. Knead for about 5 minutes by hand and then place on a sprayed baking sheet.

Once you’ve added the toppings of your choice, bake at 375°F for 25–30 minutes or until crust is lightly browned and cheese (if using) is melted. Serve warm.

Yield: 1 large pizza or 4 individual pizzas

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TIDBITS

6

FOODS TO AVOID WITH PSORIASIS

By Perl Lipsker, RDN

Psoriasis is an autoimmune condition that causes skin cells to build up and form lesions on the skin. Food is one of many potential triggers that may cause psoriasis symptoms to worsen or flare.

Individuals with psoriasis are at a greater risk of developing other conditions, including obesity, type ² diabetes, and cardiovascular disease. Making dietary adjustments may help prevent these secondary conditions and reduce symptoms. Here are six foods that may trigger psoriasis. Dietitians advise to abstain from these food groups and note progress. If improvement occurs, that’s a sign they should be avoided.

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What’s for Lunch?

Often, It’s What Your Co-Workers Are Having

Gluten

Alcohol

A 2018 study published in the Journal of Multidisciplinary Healthcare found that individuals with psoriasis had the same prevalence of an antibody that people with celiac and gluten sensitivities have. Researchers also found that when people who tested positive for the antibody ate a gluten-free diet, they saw a reduction in their psoriasis symptoms.

According to a review of studies published in Psoriasis, alcohol adversely affects the condition.

Caffeine Research published in International Journal of Environmental Research and Public Health indicates that people with psoriasis should consider avoiding caffeine.

Red Meat Red meat contains a polyunsaturated fatty acid called arachidonic acid. These fats create byproducts that contribute to psoriasis lesions.

Nightshades

Dairy Like red meat, dairy also contains arachidonic acid.

A 2017 review suggested that the arachidonic acid in dairy products may irritate the intestinal tract’s inner lining and worsen psoriasis symptoms.

Consumption of nightshades, which include peppers, eggplant, tomatoes, and potatoes, has been correlated with an increase in psoriasis symptoms. However, the Global Healthy Living Foundation states that the number of nightshades a person typically eats would not be enough to trigger an inflammatory response.

Though they focused primarily on arthritis, researchers believe the same chemicals trigger psoriasis responses.

Still, some people may find that reducing their consumption of nightshades may help reduce their psoriasis symptoms.

Study finds that your food choices may be influenced by those around you

New research published in Nature Human Behavior suggests that what people have at lunch is influenced by the friends or coworkers they’re dining with. This is true whether they’re making healthy or unhealthy choices.

“We found that individuals tend to mirror the food choices of others in their social circles, which may explain one way obesity spreads through social networks,” said study first author Douglas Levy, of the Mongan Institute Health Policy Research Center at Massachusetts General Hospital (MGH) in Boston.

The study examined the social influence of food choices for about 6,000 hospital employees in seven MGH cafeterias over two years. To determine how healthy their meals were, researchers relied on the hospital’s own cafeteria labeling system, which designates all foods and beverages as green for healthy, yellow for less healthy, and red for unhealthy.

Data from identification cards used to pay for cafeteria purchases provided details on individuals’ specific food choices.

Based on 3 million encounters between employee pairs, the researchers found that food purchases by people connected to each other were consistently more alike than different. The effect was slightly stronger for healthy foods than for unhealthy ones.

Study co-author Mark Pachucki, associate professor of sociology at the University of Massachusetts, Amherst, said, “If your eating habits shape how your co-workers eat— even just a little—then changing your food choices for the better might benefit your co-workers as well.”

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ENERGIZE y k l E h it Hi all,

w

Who doesn’t love spring? It’s a time of renewal, of fresh new beginnings, trees blossoming, and birds building new nests. It’s the time when we emerge from our winter hibernation and head outdoors. Plus, spring ushers in the summer season, which brings a whole new selection of produce to our markets—fruits and veggies that are so delicious and colorful, nourishing and flavorful. In this issue, I’d like to share a salad and a dessert (or side dish) that both have spring and summer vibes.

Try them—they’ll add color and flavor to your table.

Enjoy in health!

Elky Friedman

Recipes and Text by Elky Friedman Styling and Photography by Pessi Piller

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ENERGIZE

Wholegrain Apple Peach Cobbler Some of my best recipes evolved from sitting and swapping recipes in the bungalow colony. This is my version of a recipe Hindy H. gave me a couple of years ago during one such swapping session.

I loved it immediately because many good crisps or cobblers have margarine, an ingredient I never use. This one has oil for the crumb, and very little of it. Plus, the combination of oats, cinnamon, and apple makes for a tantalizing flavor.

1 cup white whole wheat flour 1¾ cups old-fashioned oats ⅔ cup brown sugar 1½ tsp cinnamon 2 Tbsp orange juice ¼ cup oil 3 yellow apples, peeled and thinly sliced 1 bag frozen peach slices (or 3 large peaches, sliced) Honey or sugar, for sprinkling

Preheat oven to 350°F. Prepare a 9”x13” baking (or 9-inch round) dish.

In a bowl, combine flour, oats, brown sugar, cinnamon, orange juice, and oil to form a crumble.

Place apples and peaches in baking pan. Toss to combine.

Sprinkle fruit with sugar or honey.

Spread crumble over fruit.

Bake for 45–55 minutes.

Yield: 8–10 servings *Note: This can be made with just apples as well. Use 5–6 apples instead.

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Wholegrain Apple Peach Cobbler

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Exotic Colorful Cabbage Salad

This salad is loaded with protein (from the edamame) and antioxidants (from the pomegranate). A perfectly healthful and absolutely delicious choice!

16 oz shredded purple cabbage 16 oz shredded green cabbage 3–4 scallions, sliced ½ cup edamame soybeans ½ cup pomegranate seeds ¼ cup toasted slivered almonds Dressing: ⅓ cup rice vinegar ⅓ cup olive oil ⅓ cup stevia or truvia (or honey) 1 clove garlic 1 tsp salt ½ tsp garlic

Mix dressing well and pour over salad.

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Exotic Colorful Cabbage Salad

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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

SHAVUOS MENU With Shavuos on the horizon, the thought of sweet cheesy delicacies comes to mind. Can dairy be enjoyed in a wholesome, balanced way? How do you do it in your own kitchen?

I

I love to eat my Fresh Garlic and Spinach Feta Egg White Quiche. It’s so creamy and feels like delicious comfort food, yet it has no carbs.

I first sauté 5 pounds of spinach and at least a bulb of garlic with one tablespoon of coconut oil until wilted (approximately 3 minutes). I add salt and pepper to taste.

I add 2 small cartons of egg whites to a sprayed large frying pan. I add the sautéed spinach and crumble one package of sheep’s feta on top.

I cook on low on the stovetop for 5 minutes, then I bake it in the oven at 350°F for ten minutes. This dish smells, tastes, and looks heavenly—and is so nutritious and filling.

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Laura Shammah, MS, RDN

Dr. Rachael Teichberg

Compiled by Shiffy Friedman

C

Cheesecake is one my favorite desserts and I always look forward to having it on Shavuot.

Even though I do have it all year long in restaurants, this year I haven’t eaten out much and I’m looking forward to my homemade one.

Never deny yourself your favorite foods. All foods can be fit in in moderation.

Greek Dressing 1 Tbsp red wine vinegar Pinch black pepper 1 Tbsp fresh lemon juice 2 garlic cloves, minced, or 2 frozen cubes ¾ tsp dried oregano Salad

Shira Savit, MA, MHC, INHC

¼ cup olive oil

2 heads romaine lettuce

H

Homemade spelt blintzes filled with goat cheese, topped with homemade strawberry jam. (Yes, this is a patchke and therefore is not made often—which is why we’re looking forward to it!)

Handful cherry tomatoes 2 cucumbers (I personally love Persian cucumbers) ½ red onion, sliced ¾ cup Kalamata/any olives, sliced ¾ cup feta cheese, crumbled Whisk dressing ingredients together until blended. Adjust seasoning according to taste.

Combine all salad ingredients except cheese in large bowl.

Toss with dressing. Sprinkle with cheese and serve chilled.

Enjoy!

A

A good Greek salad with lots of oregano, red wine vinegar, and feta cheese.

Tanya Rosen, MS, CPT

Shani Taub, CDC

A

A side of organic salmon with lemon pepper seasoning.

Tamar Feldman, RDN, CDE

Shaindy Oberlander, BS, INHC

S

I love my basic staples and I hope to be able to make this salad on Shavuos as well. This Greek Salad recipe includes protein, fat, and vegetables, so what could be better? Pair this salad with pasta or fish and you’re good to go.

O

On Shavuos, we love to make cheese latkes. Anything cheesy is delicious!

Cheese Latkes

1 cup low-fat ricotta or cottage cheese ¾ cup whole wheat flour 1 egg 2 egg whites 2 Tbsp sweetener 1 tsp kosher salt ½ tsp baking powder Non-stick cooking oil spray, for frying Combine all ingredients except the non-stick oil in a food processor.

Process mixture for about 45 seconds, pausing a couple of times to scrape the sides until the mixture forms a thick batter.

Spray a pan with cooking spray and heat over medium. Use a spoon to scoop up batter, then pour it onto hot pan in the size/shape of silver dollar pancakes. Use 1–2 tablespoons of batter per pancake. Spread batter into a thin circle after it hits the skillet.

Heat the latkes for 2–3 minutes on each side until they turn golden brown.

Test the first latke for doneness and make sure it’s cooked all the way through; if the latkes are browning faster than they’re cooking, reduce heat.

Serve immediately.

Yields 8 latkes

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Bashy Halberstam, INHC

MY TABLE

T

The one food I look forward to having on my table is a vegan strawberry cheesecake. My mother passed away before Shavuos three years ago. When I was sitting shivah, my friend asked me what she could help me with.

I gave her the recipe for the cheesecake and asked her to make it. It’s my treat that I really look forward to and would love to have it.

When I got your e-mail I started experimenting with it and lowered the glycemic load. The result is delicious.

Message from my kids: It’s also delicious for people who don’t eat healthy!

Dairy-Free Vegan Strawberry Cheesecake Line a 9” springform pan with parchment paper.

In a saucepan, heat the almond milk and sweeteners. Add the guar gum and cook it, mixing constantly, until it starts to thicken. Close the heat.

In a blender, blend the nuts. Add the sweetened almond milk as well as the rest of the ingredients, and blend together until it is a fine cheesecakelike mixture.

Spread this layer evenly onto the crust and put into the freezer to set while you prepare the second layer.

Layer 2 1½ cups raw cashews, soaked in water for at least 1 hour

Crust

1½ cups whole strawberries (if using the frozen, it is better to semi defrost it so they blend better)

½ cup almond or coconut milk

Juice of ½ lemon (or 1 Tbsp lemon juice)

½ tsp organic sweet leaf stevia

2 Tbsp coconut sugar

2 Tbsp coconut sugar

Sprinkle of stevia

¼ tsp guar gum (or xanthan gum) 1 cup cashews, checked 1 cup macadamia nuts In a saucepan, heat almond milk and sweeteners. Add guar gum and cook, mixing constantly until it starts to thicken. Close the heat.

In a blender, blend nuts. Add sweetened almond milk and blend together.

Spread this crust layer evenly onto the bottom of the springform pan.

Layer 1 ½ cup almond milk ½ tsp organic sweet leaf stevia

In a blender, blend cashews. Add strawberries and rest of ingredients.

Blend until a fine cheesecake-like texture is achieved.

Spread onto the first layer. Freeze.

You can decorate the top with sliced strawberries in a flower design and place some chocolate chips in the center.

Store in freezer and let it partially defrost before serving. It tastes great when still cold but defrosted. Cake may become mushy once it reaches room temperature.

Alternatively, store in the refrigerator, where it’ll remain fresh for several days.

1 Tbsp coconut sugar (2 if you prefer sweeter) ⅛ tsp guar gum 2 cups raw cashews, soaked in water for at least 1 hour.

Juice of 2 lemons 2 tsp vanilla extract

160

WELLSPRING / MAY 2021

Note: I prefer a less sweet cake. If you prefer it sweeter, add a bit more coconut sugar. The beauty of this cake is that it's raw and vegan so you can taste for sweetness before layering and add sugar accordingly.

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WELLSPRING / SIVAN 5781

161

RANDOM

Age: 33 Location: Flatbush, Brooklyn

Questions

Occupation: Interior designer

for

Family: 3 kids

Broccoli

My favorite health food:

One food I avoid at all costs:

(Roasted, in soups, or even just defrosted. When I find fresh and checked broccoli at my supermarket, I rejoice.)

One misconception I used

Soda, diet or otherwise

to have about health:

That I need to live a tortured life to live a healthy life.

One interesting thing I’ve learned about health:

My favorite exercise:

I need less sleep when I eat better.

I wake up energized and refreshed even before the alarm clock rings (and this was not always the case).

Healthy supper in a pinch:

Ab exercises (Maybe cuz I also don’t mind lying on the mat after a long, exhausting day.)

Sheet pan of chicken and broccoli (hi there, favorite food), quinoa from the fridge (I always have a pan of it sitting there).

Favorite health book: Does Wellspring count?

Grain Brain, by Dr. David Perlmutter, was a good read, though I don’t take such an extreme stance to my diet.

To answer these questions for an upcoming issue, please write to info@wellspringmagazine.com, subject title “Random.”

Sari Levin