Wellspring Issue #69

OCTOBER 2021 // CHESHVAN 5782 // ISSUE 69

THE HEALTH MAGAZINE FOR THE JEWISH FAMILY

Look at that!

See how the walnut resembles your brain?

Crohn’s Disease: A Case Study New Mini-Column

Transform the dinner table into an interactive classroom with these fascinating visuals—and watch your kids finally eat those veggies

The Doctor Is In

Kids, It’s Bedtime!

What should I know about melatonin?

From Smorgasbord to Viennese Bar

FYI Is there a once-and-forall solution for pinworms?

Shani Taub on how to enjoy the many simchos of the season—and feel good after

Experimenting with the Anat Baniel Method Will Libby experience an overhaul by following these 9 essentials?

Cup of Tea with Brocha Kopstick, RDN Every food we eat serves a purpose

DIY Prepare this natural alternative to Lysol and Purell in your own home

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Lifestyle Revamp

How to take advantage of the stretch of routine to incorporate healthy habits into your home

Soup of the Day With choices like these, you’ll be left with full tummies and empty plates

Spruce Up Your Dinner Menu The sweet ’n spicy pepper chicken that’ll quickly become a family favorite

Feel Better Today 6 Torah-sourced tips for enhanced wellbeing

Inner Parenting My kids keep wanting more and more things

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turning e e'r

Join us in celebrating our first year of amazing care for mothers and infants.

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Don’t Diet, Just try it!

COPY & RESEARCH

Editor In Chief Shiffy Friedman Deputy Editor Libby Silberman Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Tamar Feldman, RDN, CDE Bashy Halberstam, INHC Shaindy Oberlander, INHC Shira Savit, MA, MHC, CHC Esti Asher, MS, RDN, LD Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC Health Advisory Board Dr. Chayala Englard Chaya Tilla Brachfeld, RN Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttmann, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson Proofreaders Faige Badian • Meira Lawrence

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

FOOD CONTENT Food Editor Esther Frenkel Recipes Yossi & Malky Levine Charnie Kohn Elky Friedman Styling & Photography Malky Levine Charnie Kohn Pessi Piller ART & PRODUCTION Cover Design Aryeh Epstein Designer Rivky Schwartz Digital Media Rivkah Shanowitz ADVERTISING Executive Account Manager Goldy Kolman 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 / OCTOBER 2021

EDITOR'S NOTE

A New Leaf

W

hen we were working on the copy for the main cover, there was a lot of deliberation among the editorial board on the choice of words regarding the “lifestyle revamp” this issue promises to address. After all, whom are we kidding? Revamps, honestly, are only to be found in the wisps of our imagination, those faraway dreams where we picture ourselves in a place we’ve never yet been, leading a life we’ve never yet lived, doing the things we’ve never yet done. How many people who hadn’t entered a gym before the age of thirty, asks the very reality-minded inner cynic, suddenly become consistent gym-goers? And if salad is always the last thing on my mind when I think of lunch or supper, what can really change? I’ll suddenly take a liking to cabbage and lettuce over knishes and egg rolls?

But this is the post-Yom Tov season after all, and there’s no denying that sense of newness we feel in the air. As we turn over a new leaf come autumn (excuse the pun!), and the crisp weathers encourage us to take a deep, cleansing breath, we find ourselves tapping into this innate desire for growth, for change, for improvement. It’s a new chance!

Keeping the reality in mind, however (because, alas, we do know an inner cynic or two), this

WELL-PUT

issue focuses on doing it right. Not only don’t the articles offer empty promises of whopping weight loss or “you won’t recognize the health-minded person you’ve become,” but they actually encourage a go-it-slow approach, focusing on positivity and onestep-at-a-time processes. It’s changes like these, we know, that yield long-term results.

W

hen we take on small changes, one at a time, and we look back at how those resolutions have withstood the passage of time, we marvel at how those seemingly minuscule tweaks have impacted our lives. Just now, as I’m excitedly preparing for a short visit to New York, I’m observing how my packing habits have changed over time, taking note of the upgrades in my organizational skills (every category gets its own pouch, sharper focus on “less is more”), as well as what still needs improvement (starting to pack when the flight is mere hours away). Life is a learning experience, and every step along the way teaches us so much about ourselves and how we operate in a world that is sometimes exciting, other times overwhelming, but at all times a launchpad for growing.

Here’s to a new season of nurturing your innate desire for positive change,

n a m d e i r F y f Shif

Place an emphasis on the types of foods you want to include. Think more “yes” and less “no.”

Esti Asher, MS, RDN, LD WELLSPRING / CHESHVAN 5782

9

CONTENTS

OCTOBER 2021 CHESHVAN 5781 ISSUE 69

12

Springboard

Our next issue will appear on Wednesday, November 17th iy"H.

20

Spiritual Eating

22

Torah Wellspring

26

Health Updates

WELL INFORMED

LIVING WELL 32

FYI

40 Fitness

102

NOW IS THE TIME

By Shiffy Friedman Take the initiative by incorporating some (or all!) of these Torah-sourced practices into your day-to-day life and reap the benefits of overall better health and wellbeing.

113

SEASONED 10

WELLSPRING / OCTOBER 2021

43

Ask

46

5 Positivity Tips

84

Cup of Tea

92

The Functional Dietitian

94

Compass

96

DIY

WELLBEING 100 Emotional Eating 110 Inner Parenting

FAREWELL 147 Random

Wellspring extends our warmest Mazel Tov wishes to Yossi & Malky Levine upon the birth of their daughter.

48 VEGGIE MAGIC

By Libby Silberman Recently, I learned of a brilliant idea to help children not only agree to eat their veggies, but to actually want to eat them. There’s no better time than now, as we enter an uninterrupted period of routine dinners around the kitchen table for a stretch of weeks, to take advantage of this incredible strategy.

SAMPLE

By Libby Silberman So, for the dare.

Can I, Libby Silberman, whirlwindthat-can’t-quite-seem-to-be-doingthe-same-thing-for-more-than-tenconsecutive-minutes, really learn and implement the Nine Essentials of the Anat Baniel Method?

Will I recommend that you try to do the same?

66

126

SILKY CAULIFLOWERMUSHROOM SOUP

By Charnie Kohn Hello mushroom lovers, this recipe was created with you in mind. Roasting the vegetables lends such incredible flavor to this soup. I like when my soup has a spicy kick, so I topped it with a bit of crushed red pepper flakes, and then added some croutons for a nice crunch.

WELLSPRING / CHESHVAN 5782

11

Community News

By Motty Grunwald, CCC-SLP, BCS-F

Stuttering Misinformation Setting the record straight

P

eople who stutter, and parents of children who stutter, have many questions. Unfortunately, they’re inundated with conflicting advice from laypeople and professionals. This article will attempt to set the record straight by providing research-based facts to some of the misinformation being disseminated regarding stuttering.

Parents are commonly advised to ignore their preschool child’s stuttering because talking about it will make it worse. This belief is based on an 80-year-old study that has long been discredited. To date, there is no evidence that talking to children compassionately about their stuttering is harmful. In fact, the opposite is likely true.

adulthood. For preschoolers at risk for continued stuttering, therapy has a high cure rate. The outcome depends on many factors, however, including how long the child has been stuttering. Early intervention is crucial.

Unfortunately, there are no scientifically proven methods to cure stuttering beyond the preschool years. It can be managed, often extremely well, but that’s not a cure.

While many preschool children will spontaneously recover from stuttering,

People tend to perceive mild stuttering as a minor issue. In truth, the quantity of stuttering is only one piece of the puzzle.

This is especially true for older children and adults because as kids get older and begin experiencing shame, they start to hide their stuttering. Minimal stuttering may mean that the person is using unhealthy tricks, such as not talking when he believes

some

he’ll stutter. More significantly, a person

are

destined

to

stutter

into

Unfortunately, there are no scientifically proven methods to cure stuttering beyond the preschool years. It can be managed, often extremely well, but that’s not a cure.

who stutters mildly (or manages it so well that there’s no obvious stuttering)

articulation, hearing, language, social skills, stuttering, swallowing and voice

may have severe anxieties.

(and all have subtypes), it’s impossible to be an expert in all areas.

Incidentally, stuttering is not caused by an anxiety disorder, but anxiety may

Colleges focus their studies on issues

exacerbate stuttering.

that are most prevalent. Since stuttering

Contrary to popular belief, research has also found that children usually do

affects only 1% of the population, it is barely studied. In the USA it’s possible to become a speech therapist without

not tell their parents about the shame

taking any courses on stuttering. More

caused by their stuttering.

History is replete with people claiming

troubling, most students receive hardly any training in working with people who stutter. Therapists are expected

to have discovered the one method to

to learn on the job. Consequently, it’s

treat stuttering. However, stuttering is a complex issue. Everyone who stutters is unique in the way he stutters, his fears

common for speech therapists to excel in certain areas of therapy while being ignorant about stuttering. A study of

and his family/school/work dynamics.

Some people are very distressed by

therapists with an average 16 years of experience revealed that most “lacked

their stuttering, others not that much.

For some, the goal of therapy is zero

basic knowledge and skills in assessing and treating stuttering.”

stuttering. For others, some residual stuttering is acceptable. Therefore, therapy must be customized to the individual. It’s not a one-size-fits-all.

Doctors routinely prescribe various medications to treat the same malady because no single drug is equally effective for everyone. Even when a drug works, there are often side effects. The same holds true for stuttering therapy.

Just because a method benefits some people doesn’t mean that it benefits all people. Even if a method helps someone, he may refuse to use it in daily life for any number of reasons. This can hardly be considered successful therapy. Success is when the person uses the method long after discharge, whenever and wherever he wants to talk. This is why it’s important to choose a therapist that’s proficient with various methods.

Board Certification in Fluency was created for speech therapists who wish to develop expertise in stuttering.

To obtain it, therapists must acquire hundreds of hours of hands-on training with stutterers of various ages and be knowledgeable with various treatment methods. Then the therapist must demonstrate his/her qualifications to a panel of specialists. Board Certification is the ultimate testimonial.

Of the roughly 200,000 speech therapists in the USA, only about 150 are Board Certified Specialists in Fluency (BCS-F). For more information visit www.stutteringspecialists.org.

Motty

began specializing. Board certification is how physicians prove expertise in a specific area of medicine.

Grunwald,

CCC-SLP, was

The medical profession recognized long ago that no doctor can be an expert in every area of medicine. So doctors

Your Health in good handsTM

BCS-F,

mentored

by

Dr. Walter Manning, who

overcame

severe

stuttering

1278 60th Street Brooklyn, NY 11219 (718) 741-7100

to become a prolific lecturer and founding member of the American Board

of

Fluency

and

Fluency

Disorders. He has been a speech

1312 38th Street Brooklyn, NY 11218 (718) 686-7600

therapist for nearly 20 years and now

Likewise, since speech therapists may treat various disorders, including

brings his experience to Ezra Medical.

EzraMedical.org

SPRINGBOARD

On Attachment, Reflexology, Failure to Thrive, and More

How To Wean

Issue #68: Child Development

I thoroughly enjoyed the Guttmanns’ article on pacifiers and weaning. I would love some advice on how to wean an older child (age four) from her pacifier. My daughter is a welladjusted, normally developing child, but needs her pacifier to calm down each time she gets a scrape or goes to sleep. Whenever she’s overwhelmed (too many Shabbos guests, for example), she takes her pacifier/ blankie to self-soothe.

I’ve tried removing the paci in her sleep, but she wakes up crying hysterically when I do. We talked about it multiple times, and she promised to get rid of it at her next 14

WELLSPRING / OCTOBER 2021

birthday, after Sukkos, when she finishes kindergarten, etc., but when push comes to shove, she refuses to give it up.

I’d love some advice on how to navigate this increasingly annoying situation.

Thanks in advance, Toby N. Jackson, New Jersey Hello Toby, Thank you for your email and your kind words. The first thing to recognize is that at the age of four, if a child still needs a pacifier to fall asleep or regulate herself, some replacement item may be necessary

to allow her to self-soothe. She may need a blanket or other toy to help her fall asleep in the initial days after removing the pacifier.

Something else to consider is to make sure to provide her with heavy work activities to allow her body to get some input throughout the day, and make those transitional times easier. Heavy work activities such as wheelbarrow, crawling, and lugging heavy items will give her body some physiological support during this time. Additionally, some children benefit from receiving input in the oral region via chewing something crunchy, having the last drink of the day using a straw, or using a vibrating toothbrush.

And now, for the process of weaning. At age four, your child’s

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15

Quick Question

SPRINGBOARD

Question: My 16-year-old daughter has been experiencing irregular cycles in the past year. She also feels weak and tired even after she gets a full night’s rest.

My 18-year-old daughter’s hair is thinning very rapidly and both of us are very anxious about this condition.

Every time she brushes her hair, some more strands fall out. I’m wondering if any of these symptoms are related to COVID-19, which they both had last winter. Are there any natural solutions for restoring their health?

Answer: Researchers are trying to find a link between COVID-19 and changes in women’s cycles because many have suddenly been presenting with symptoms similar what you describe in your daughters. Some research indicates that COVID affects thyroid levels, which help control menstruation. I would advise you to consult your daughters’ general doctor, who will probably order blood work. Even only slightly abnormal thyroid levels can negatively affect cycles. If the levels are borderline, it is possible that thyroid supplements can help instead of medication, with your doctor’s approval. A compromised thyroid can cause fatigue, weakness, and changes in appetite as well.

Leading a gluten-free diet or consuming less wheat can be helpful, as well, as is taking a vitamin B12 supplement for more energy.

Thinning hair is quite common in teenagers who had COVID and is still being researched. Taking biotin orally may be helpful, in addition to using shampoos containing biotin and rosemary to strengthen the roots of the hair.

The Lavenluv brand has an excellent hair regimen with proven results. Do not brush or style hair when wet.

To your health, Miriam Schweid, health consultant and kinesiologist

problem-solving and critical-thinking skills are beginning to emerge.

Together with your daughter, decide to remove the pacifier in the house by “giving it away.” Share with her how proud you are that she has decided to donate her pacifier. Get her excited about this “big girl” moment! Have her gather all the pacifiers in the home (some children may hide them at times) and place them in a special bag. Then, explain that you will be donating them to other children who will benefit from using them.

Seal in an envelope and mail away.

In Boro Park (if you ever get there) there is a “pacifier tree” that many families go to where they “hang their pacifier” and allow them to have their final resting place there. Both options provide a good means for psychological separation. Purchase a small gift to acknowledge the event.

Your daughter (and you!) may have a rough couple of days after this process 16

WELLSPRING / OCTOBER 2021

(which is why we recommend timing this over a weekend), as she learns how to fall asleep and self-regulate, but this milestone will pass.

Please remember, though, that a child who needs other alternatives to regulate and transition should be monitored to see that there aren’t underlying issues preventing them from self-regulating on their own.

Hope this helps!

Warmly, The Guttmann Sisters

A Time for Everything Issue #68: Child Development

I love your magazine, and I especially enjoyed the Sukkos issue, which offered a plethora of health

info on a variety of topics. I found the Guttmanns’ article on healthy attachment and self-soothing to be very informative (as usual). As a mother of several young children, I found myself focusing more intently on being there for them, especially in their time of need, such as after a fall, argument, or when they had something to share, as opposed to shushing them with something that would easily do the trick (i.e., a pacifier or lollipop).

However, I did feel that the article leaned toward an extreme all-ornothing approach, which could easily lead harried mothers like myself who love their children dearly but are human nevertheless on an unnecessary guilt trip. There are times when we mothers simply can’t be there for our children, and I believe that for times like these we’re lucky to have other options. As the article mentions, we’re living in a

It bothers me that my child keeps nibbling mindlessly while we’re cooking. Is this considered an unhealthy habit and, if yes, what can I do about it?

Answer: Your child is demonstrating curiosity—and that’s a good thing.

Stock up on the ingredients that seem to be disappearing, or get creative about substituting other ingredients.

Cooking with kids is all about exploration. That often looks like semi-controlled chaos for several reasons: 1. There is absolutely no pressure for them to take a bite, which leaves room for curiosity.

2. They have a chance to experience each ingredient separately and with their hands, as opposed to being confronted with a complex, ready-to-bite food item.

3. They have inquisitive minds.

Many kids want to experience the full science experiment that is creating that salad dressing: how do each of the ingredients feel and taste alone versus together?

If your child is nibbling and noshing while cooking, embrace it!

Join them. Ask them if they have a suggestion for the recipe. Share a smile, then share a snack.

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.

Pediatric Nutrition

Question:

time when mothers are more harried and not always available for their children. While this is not the ideal, it is the reality. Knowing that there’s something we can fall back on—while providing our children with as much love and warmth and connection as possible when we are able to—is calming for the mother, thus enabling her to be more present when she can be.

I remember once telling my very wise parenting teacher that I wish to keep my newborn baby next to me at all hours, with no help from others, because “what could be better for their secure attachment?” She wisely pointed out that the child benefits more from being with a calm, present mother most of the time than a frazzled, sleep-deprived, anxious mother all of the time.

With much appreciation, Devorah T. Lakewood, New Jersey

Breath of Fresh Air Issue #68: Cup of Tea

I really appreciate your extensive coverage on the topic of breathwork. When you ran the first series of articles on the topic, I felt it was an intervention I would greatly benefit from and with suggestions from the Wellspring team, I located a practitioner who helped me do incredible inner work—I still benefit immensely from doing daily breathing. I found the interview with Amiram Amir to be fascinating, highlighting once again the too-well-kept secret of how our breath impacts our overall wellness, especially our wellbeing.

Thanks so much for a magazine that is impressively well-rounded, offering valuable insights on physical, emotional, and spiritual health.

Thanks for being the good shlichim for so many, F. Rausman

Say It Like It Is Issue #68: Sample

Libby Silberman’s Sample installment on reflexology was wellresearched and enjoyable to read. I appreciated that she clearly stated that it wasn’t all perfect or that it works for everyone, as many people seem to claim. I’d love to see similar coverage of kinesiology, iridology, and 3D therapy, all of which are extremely popular in my community right now.

Thanks for a most incredible magazine, S. Blumenkrantz

WELLSPRING / CHESHVAN 5782

17

The Doctor Is In

SPRINGBOARD

Question: Thanks so much for your wonderful magazine! I really enjoy it.

I would love to know more about melatonin, when used as a sleeping aid for children. It really works magic for my kids, but I’m still reluctant to give it. Can you please elucidate its side effects, if any, and if it’s safe for me to give it to my children when bedtime gets rough?

Answer: While melatonin is a commonly used medication in both kids and adults to help with sleep, it carries some risks.

It is a medication just like Tylenol or Motrin, and it needs the appropriate guidance for dosage, frequency, and intended length of treatment. The contents and formulations can vary significantly and are not regulated. As such, there is no guarantee that any single dose is standard across different brands.

Additionally, there have not been long-term studies regarding the safety of melatonin in children. We know that it does have some adverse effects, for example lowering the seizure threshold in kids who already have underlying seizure disorder or epilepsy, which may increase the likelihood of them having a seizure.

The first approach to kids who have trouble going to sleep or staying asleep should be behavioral modifications and changes in their sleep hygiene. This may include setting a routine, having a consistent wake time, assuring their sleep environment is conducive to sleep, and gently reinforcing the need to stay in bed after bedtime. Consistent issues with sleep should be discussed with a pediatrician or similar healthcare provider to help identify any underlying stressors or issues that may be preventing the child from sleeping well. The clinician may recommend melatonin in addition to the strategies discussed above, but it should not be used as the only approach to helping children sleep better.

Take care,

NEW MINI-COLUMN

Commitments That Last Issue #68: Special Theme Section

I had only read several issues of Wellspring before being treated to a copy of your magazine this past Sukkos, and I was blown away by the breadth and depth of the beautifully presented content, which I look forward to enjoying every month from now and on, im yirtzeh Hashem.

Reading the magazine while we were away from home for the entirety of Yom Tov due to my young child’s serious illness was Hashem’s hug for me, and you at Wellspring were the shlichim. Imagine how comforted and noticed by Hakadosh Baruch Hu I felt when, while taking a short break 18

WELLSPRING / OCTOBER 2021

Jennifer Berkovich, DO, FAAP

from sitting at my daughter’s bedside, I flipped through the pages of the magazine to find the special theme section titled Uprooted, Rerouted, featuring inspiring personal accounts from individuals in circumstances similar to mine and how it was their emunah that kept them going throughout.

Being away from home for Yom Tov is always difficult, but the pain was exponentially compounded by the dire circumstances of our beloved little girl. How can I thank you for providing some respite, a few moments of pleasure and enjoyment? I drank in every word of the magnificent mental health panel, whose focus on simchah was so apropos for our situation. What a breath of fresh air to read about the

nefesh from a spiritual perspective.

What a balm for the soul.

Thanks from the bottom of our hearts, Suri H.

Word of Thanks Issue #68

Thank you for an excellent Sukkos issue. I find that Wellspring is the only magazine that has no fluff with loads of great content. I’m not a hoarder by nature but I do save every single issue and frequently refer to back issues for information, especially

Any Solutions for PUPPS?

I’m suffering from a condition called PUPPS (pruritic urticarial papules and plaques of pregnancy), which presents in late pregnancy and postpartum. This is an itchy rash that does not let go. Based on my research, there is no known treatment available. If anyone knows of a natural cure, please reach out to me through Wellspring. Thanks in advance!

Wellbeing section. (It’s the first column I read!) Her Sukkos article on becoming a human being was especially helpful to me and enabled me to enjoy sitting in the sukkah in a way I never did before. Simply thinking that I was getting a mitzvah for “just” being was such a profound thought that helped me be more present, happy, and calm over Yom Tov. Thanks so much, Leah Z.

Name withheld upon request

Faigy Schonfeld’s Alternative View and the recipes. We also really enjoy Sample and the true accounts. Please pass my thanks along to your writers and contributors.

All the very best, Y. M. Boro Park

Failure to Thrive Is a Serious Issue Issue #68: Quick Question

We are two concerned professionals, one a pediatrician and the other a pediatric registered dietitian.

Alisa, the pediatrician, also has a daughter with autism who had terrible feeding and weight problems as an infant. Yaffi, the dietitian, often helps parents to navigate weight, health, and feeding concerns in infants and young children.

Issue #68: Emotional Eating

The baby referred to in this letter has failure to thrive, an urgent condition that needs appropriate and timely medical attention.

I’d like to express my thanks to Shira Savit, who writes an excellent, thought-provoking column in the

Failure to thrive is commonly caused by inadequate caloric intake, although there are numerous other potential causes. A careful medical

From Do to Be

assessment is critically important.

A pediatrician or similar healthcare professional should be the first to consult. Often this also requires collaboration with other types of professionals, including a pediatric registered dietitian and a feeding therapist.

In this case, the appropriate advice is to seek medical attention urgently. If this mother doesn’t trust her current physician, she should get a second opinion ASAP. Ideally, a question of this urgency would be answered immediately with the advice to get prompt medical attention from an appropriate source. Only after that could it be addressed in a magazine by a professional who is well-versed and credentialed in failure to thrive and other pediatric weight concerns so that other parents may learn from the scenario.

Feeding issues and poor weight gain in infancy and childhood are common problems. We hope this information is helpful for this particular mother, and for the many others who are struggling with this challenge.

In general, we are pleased to see such focus on healthy nutrition and mental health in your magazine.

There’s a ton of good advice in each issue.

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.

Sincerely, Alisa Minkin, MD Yaffi Lvova, RD 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.

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19

SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

Getting Out of Our Comfort Zone The famous command to Avraham, “Go for yourself from your land, from your relatives, and from your father’s house to the land that I will show you” (Bereishis 12:1), encapsulates an essential element necessary for personal growth.

“Get out of your comfort zone!”

Avraham was asked to uproot himself from his geographic surroundings, his family ties, and daily routine—from everything he knew and to which he was accustomed.

Or was he?

Avraham was chosen to be the founding father of the Jewish nation because he had chosen Hashem. He had extricated himself from his own comfort zone. He had the courage to stand alone (as his name, Ivri, implies). Avraham had the clarity to realize that this world was not about chasing after temporary pleasures and finding the easier, softer way toward success.

Avraham’s relationship with Hashem was not like that of the idol worshippers around him. They, by attempting to come up with the right combination of offerings to produce their own desired outcome, treated their gods like a vending machine—no different to inserting the correct amount of coins in the slot to get the candy bar of choice.

Avraham knew that since there is an Infinite Creator, there is a design and plan for the universe and an Omnipotent Being running the show. Hashem is the Constant and we are the variable, having to adjust our perceptions, feelings, and desires to conform to His will for us—not to rationalize our yearnings into relative truth.

Avraham was the embodiment of chessed (kindness), not because he gave everyone

what they wanted, but because he gave people the opportunity to elevate themselves beyond their daily existence.

He simply helped them enjoy the fruits of this world in the context of a greater purpose, not merely to satisfy an immediate desire. “Don’t thank me,” he would tell his guests after feeding them a nourishing meal. “Thank the Almighty who is the Real Provider. Have a relationship with Him.” Eating to live, not living to eat.

Kindness starts at home. We have to show true chessed to ourselves by being willing to challenge ourselves, to break out of our comfort zones of complacency and habit— even if others around us are not. It’s not easy to end lifelong behaviors. It’s hard to adopt new ways of thinking and acting. But the degree of difficulty doesn’t determine the validity of something. If it’s the right thing to do, we need to do it whether it’s easy or not.

As with Avraham, Hashem doesn’t give us any test we can’t pass. We already have all the requisite capabilities we need to succeed. We just need the courage to utilize them, and the willingness to break out of our own comfort zones. Then we can experience the true joys and pleasures Hashem puts in this world, and not settle for the “here and now,” which quickly turns into nothing more than the “been there, done that.”

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.

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HEART.WORKS

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TORAH WELLSPRING

By Rabbi Ezra Friedman

Why Was He Chosen?

What the Early Parshiyos of Bereishis Teach Us about Ourselves

During these weeks, the parshiyos we read in the Torah recount the maaseh avos, tales of our patriarchs’ journey toward recognizing Hashem and building the Jewish nation. Of course, the Torah isn’t a mere compilation of stories; rather, as Chazal have established, “maaseh avos siman labanim.”

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Each tale is a teaching nugget, a compass providing meaning and direction for serving Hashem. As descendants of these saintly patriarchs, we Yidden possess similar qualities, characteristics, and attributes. Our work is to channel them in the right direction to actualize our great potential and enjoy the fulfilling relationship our forefathers merited to cultivate.

The Maharal notes something fascinating. The first time we encounter Avraham Avinu in the Torah, at the nisayon of Lech Lecha, the Torah does not offer an introduction about his history, positive attributes, or good deeds. At 75 years old, we read, he was commanded by Hashem to leave behind everything familiar and comfortable and head out toward the place Hashem would lead him to. Who, asks the Maharal, actually is this person? What is his story? Why

did Hakadosh Baruch Hu choose him of all people to undertake this challenge? And why do we know so little about him until that point? Even when the Torah writes about Noach, whom we don’t consider one of the patriarchs, since he was a tzaddik, we are first given an introduction (Bereishis 6:9): “Noach ish tzaddik tamim hayah bedorosav…” Why, when introducing us to Avraham, our very first patriarch, who planted the seeds of our nation, does the Torah offer such an abrupt appearance? Even the tales of his youth we know today are culled from the Midrash.

No Introduction Needed The Maharal offers a moving answer to this question. Precisely because Avraham Avinu was the father of the Chosen Nation, the seed from whom all of Klal Yisrael would eventually sprout, not one of his qualities or deeds were highlighted. If the Torah would have mentioned even one positive attribute—just one nugget of his early greatness—we would have assumed that to be the reason for his exalted role. And if this was why Hashem chose him as the patriarch of Klal Yisrael, we would have thereby concluded our status of chosen-ness to be contingent on a particular deed or quality.

No, expounds the Maharal. The Torah chose not to mention anything about Avraham’s past to let us know that Hakadosh Baruch Hu chose us “mitoch chibaso lebanav—from His great love for His children,” irrespective of our qualities or deeds. He chose us only because He loves us— no strings attached. A parent loves their child unconditionally. Regardless of the child’s deeds or misdeeds, there will always exist an aching love for the child in the heart of his father. Just look at the way we love and tend to a newborn baby—even

though the child does not offer any recognition or gratitude in return.

On the contrary, the child keeps taking from the parent. That is just an iota of the extent of Hashem’s love for us—infinitely more than a father loves his child, which is evident in the Torah’s choice of omitting the details of Avraham’s illustrious early life or character. We were granted the Torah and mitzvos because, in His great love for us, Hashem wanted to be us mezakeh, and not the other way around—that He loves us because we keep the Torah. In essence He wants nothing from us, only to give and give and keep giving: “I chose you because you are a Yid. That is, and will always be, your essence.”

My Gifts to You One of the most dominant feelings ingrained in many of us is that of “I’m not good enough.” We sense that we are not enough, we’re not doing enough, or worthy enough of love. In terms of our relationship with Hashem, we feel that we’re not performing the way He expects of us and we’re not worthy enough to receive His love, gifts, and blessings.

We feel that He’s disappointed in us.

So powerful is this emotion—and it weighs so heavily on our hearts— that without realizing it, we spend much of our life distracting ourselves from it, whether through investing ourselves in our work or other avenues to keep ourselves constantly busy and our mind steadily occupied.

But in truth, if we sit down to think about it, we are under the belief that Hashem is in need of our mitzvos and that we lose His love when we err.

But this is erroneous thinking. The sifrei mussar and chassidus teach us that the purpose of the mitzvos is to enhance our lives; they’re a means through which Hashem expresses His great love for us, our opportu-

nities to lead the best possible life.

In the same way we concern ourselves with parnassah and our health because we want to lead a calm, healthy, sustainable life, Hashem intended for us to concern ourselves with Torah and mitzvos so that we can maintain a rich, happy, fulfilling life. “I don’t want you to transgress these commandments because that won’t be good for you,” is His message. It’s all for our good.

Hashem granted us the mitzvos from His great love for us, but this great love is entirely not contingent on how we perform these commandments. While engaging in mitzvos brings us incredible pleasure in this world and in the world to come, our deeds do not impact Hashem’s absolute affection toward us.

Did the World Turn Dark Because of Me? It’s fascinating to observe what happens as a result of this prevalent feeling of “I’m not good.” When we erroneously believe that our deeds determine the value of our essence, or that our essence isn’t the pure, beautiful entity it is, we end up engaging in self-fulfilling behaviors. We subconsciously conduct ourselves in a way that reflects this sentiment.

But, when we keep in mind that Hashem’s love for us is incredible and unconditional, and that our neshamah is pure, always, our thoughts and deeds move in line with that belief.

In Parashas Bereishis, we find an interesting Midrash about Adam HaRishon that took place immediately after his creation. Having been brought to life during bein hashemashos on Erev Shabbos, the world turned dark soon after. And what was Adam’s reaction to that— one we may smilingly rec-

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TORAH WELLSPRING

ognize in ourselves? “Oh wow, this must have happened because I’ve done something wrong.” Then, as the hours passed and the sun came up again, Adam announced, “Oh, now it’s becoming light again! That must be the way of the world.”

When an individual feels that his essence isn’t good, that he’s not worthy of good in his life, he constantly finds ways to prove that to himself— and others. He connects what happens in his life to how he feels about himself. “You see? I’m having such challenges with child-rearing/shidduchim/parnassah/moods because I’m no good.” But, in truth, the reality isn’t usually related to that feeling.

Whatever happens is because it was destined like that from Above, and how I feel about myself is not only not who I really am but also not the reason for the struggles.

This dominant feeling that leads us to believe and feel that we’re not good/worthy enough actually happened when Adam HaRishon partook from the Eitz Hada’as, explains Rav Eliyahu Dessler, zt”l. Before the cheit, he explains, a sin seemed to be something that was far from us. It didn’t feel appropriate; it was against our very essence. But when Adam consumed from the Eitz Hada’as, tov became mixed with ra. The delineation between the two was no longer clear. Adam didn’t transform into a bad person; he started believing he was bad. We can recognize this in our own lives in the way we perceive the different categories of aveiros.

It’s very clear to us that we wouldn’t engage in murder, for example. We simply know, “This isn’t me. I’m not a murderer.” But when it comes to more “everyday” aveiros, for some reason, we feel that “this is me.”

Like Adam HaRishon after the ra entered his system and he started to believe he was that essence of ra, we tell ourselves that our essence isn’t pure: “I’m the type to speak lashon hara/get angry/judge others negatively.” When you ask someone

Just look at the way we love and tend to a newborn baby—even though the child does not offer any recognition or gratitude in return.

whether he believes his essence is good or bad, in most cases the most positive answer he’ll give you is, “I think I’m 50/50.” How sad! Compounding this painful reality is how our thoughts and deeds are impacted as a result of this misperception about our wholly good selves.

Didn’t Hashem Already Know?

The more we know and feel this truth—that we are loved unconditionally by Hakadosh Baruch Hu and that our essence is pure and beautiful—the greater our chances for leading that pure and beautiful life and for experiencing the incredible pleasure that is inherent in Yiddishkeit and in being a chosen child of Hashem.

In accordance to our discussion at hand, the Ramban offers an exquisite take on the purpose of the ten nisyonos Avraham Avinu endured.

What was the purpose of these tests if the omniscient Hakadosh Baruch Hu, the Yodeia asidos, knew that Avraham would certainly withstand them? Citing the words of the Mishnah in Avos (5:3), “With ten tests our father Avraham was tested and he withstood them all—in order to make known how great was Avraham Avinu’s love for Hashem,” the Ramban notes that the purpose of the tests was not for Hashem to confirm Avraham’s love for Him—it was for Avraham to confirm it for himself.

“Wow, look at the kochos I have!

Look at the strength I possess, the love I have for my Creator.” Hakadosh Baruch Hu wanted to grant Avraham Avinu a gift—one He grants us every time we are tested—to reiterate for himself his own greatness, his own purity, his own piety. Because when we live with that feeling, with that knowledge, we live a life of true fulfillment, true connection, and true pleasure.

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

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UPDATES

By Bracha Kolman

Time Difference Having too much or too little time is never too good For some, being back on schedule and heading into winter is exhilarating. Although Yom Tov is beautiful, the excessive work it necessitates, the constant preparation, and having children and grandchildren around all day can be taxing. For others, there’s nothing more enjoyable than being uber busy with little or no time for themselves. Ahh, the thrill of running on adrenaline all day. Is one way better than the other?

We’re accustomed to thinking that constantly feeling pressed for time can take a toll on our well-being, and many studies have proven as much. However. a recent study conducted by University of Pennsylvania and cited in the Journal of Personality and Social Psychology shows that yes, having too little free time takes a toll on a person’s emotional health, but surprisingly, having too much free time is just as harmful. The new study highlights the other end of the spectrum—having excessive free time.

Marissa Sharif, study author, and her team found that having too much time diminishes a person’s sense of wellbeing because they feel unproductive. “Feeling productive relates to our sense of purpose in life. And that may be lacking,” Sharif says, “when people have too much time on their hands.” She also points out that especially in our generation, being busy is almost a status quo, hence our feelings of worthlessness if we aren’t busy.

To prove this, the researchers used two national surveys 26

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that asked Americans about their time use and their overall emotional wellbeing.

In one survey of more than 13,600 working adults, those with the least free time—less than an hour in a day—tended to give lower ratings for their life satisfaction. Needless to say, we all need time to unwind and relax.

The second survey included more than 21,700 Americans, both employed and not employed. While lack of free time was once again related to poorer wellbeing, the benefits of extra time seemed to apply only to an extra two hours in the day—but not more! Having more free time than that did not make people happier. In fact, people with more than five hours of free time in their day scored the lowest in their sense of wellbeing.

The researchers were excited about their findings because although their hypothesis may have been logical, there hasn’t been much proof until now.

That being said, the study also noted that free time was defined as unproductive time—and that’s subjective to each person. For some, reading a book was defined as unproductive, and for others as satisfying and fulfilling. So judge your “free time” according to your definition of productivity.

With an extended winter ahead of us, we may want to consider utilizing our time well and doing something productive with the cold, long nights, and routine days.

HEART.WORKS

g n i r B the r o v fla e m o h

SCAN QR CODE to make Vera Newmans' Shakshuka Lentil Vegetable Soup with Knorr Shakshuka sauce.

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UPDATES

Still Choosing Her Foods Can picky eating go beyond childhood?

If you’re a lucky mother of one or more picky eaters, you’re likely hoping (or convincing yourself) that their habits are just part of childhood and will soon be gone.

However, is that the reality? A new study published in the Journal of Nutrition Education and Behaviour indicates that picky eating is more common in adolescence than we imagine it to be.

“Picky eating is typically defined as the rejection of both familiar and new foods. It is a common occurrence during childhood; however, there are cases in which picky eating can persist into adolescence and adulthood. The primary aim of this study was to examine relationships between picky eating behaviors and dietary consumption as well as some of the psychosocial outcomes that might be associated with this, like social phobia, quality of life, and picky eating distress. We were also interested in examining picky eating as an eating identity,” says Lauren Dial, PhD, Department of Psychology, Bowling Green State University.

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For the study, researchers looked at eating behaviors in college students. Of the 488 Midwestern undergraduate students, an astonishing 190 self-identified as a picky eater. That’s almost a whopping 40 percent! Of the 190 picky eaters, most (65 percent) reported eating 10 or less foods.

These students were consuming significantly less fiber, vegetables, and other important vitamins than the other students. In addition to health concerns, picky eating was also associated with stress and anxiety and lower quality of life. This is because of the challenges picky eaters face, which includes finding acceptable food, not eating when they don’t find what they like, other people they were eating with, and excessive meal planning.

If your dreams and hopes were dashed with this piece of news, don’t despair—One interesting benefit of picky eating reported by the students was the pleasure they derive from eating simple foods. These students were satisfied with their basic foods and didn’t need lavish meals to make them happy.

UPDATES

Tip

14 in a series

Well Spent

Budgeting Wintertime Motzaei Shabbos Expenses One of my favorite perks of wintertime is the long Motzaei Shabbos—I feel as if I’m earning an extra day in the week. However, with the long nights comes an extra meal and some mindless eating. In the summertime, we quickly wash on a slice of leftover challah and whatever else is left of the day’s meal, but not so in the winter. When the zeman comes early, who’s not in the mood for a fresh slice of pizza, some hot bagels, or a tray of sushi? Add in the lox spreads, tuna steaks, and ice cream, multiply the cost by your children (the marrieds too!), and you’ll find yourself with a surprising extra expense every week. If budgeting is your thing, here are some tips to make the Motzaei Shabbos meals more economically smart.

1.

This long evening can be the perfect time to practice your skills and try some new homemade foods. For added fun, include the kids in the project too. Homemade pizza is a cinch (especially with the Betty Crocker Pizza Maker and a large batch of pizza dough in your freezer). Homemade bagels and sushi take a bit longer to master but are totally worth their effort—and you can make them whole grain too!

2. If your family likes fish, try recreating the leftover Shabbos

fish by frying it, crumbling salmon into a fresh salad, or dressing with a versatile sauce.

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3. Avoiding

the expense of store-bought spreads by experimenting with homemade dips instead. Make your own dill, basil, spinach, or broccoli dip by blending the herb/vegetable with a bit of mayonnaise and pure spices.

4. Reroute the focus of the special night to something other than food. It’s the perfect evening to spend time as a family. Pull out a fun board game, watch old family videos, or learn a family dance.

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

PINWORMS AN ESTIMATED 50 PERCENT OF AMERICANS ARE BELIEVED TO SUFFER FROM PARASITES, WITH PINWORM INFECTION RANKING AMONG THE MOST COMMON. THESE AWFUL LITTLE CRITTERS ROB THE BODY OF ESSENTIAL NUTRIENTS WHILE GIVING THEIR HOSTS A SUPREMELY UNCOMFORTABLE EXPERIENCE. PLUS, THEY HAVE A TENDENCY TO KEEP RETURNING. IT’S HORRIBLE ALL AROUND, BUT FORTUNATELY, THERE’S PLENTY TO DO ABOUT IT.

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WHAT ARE THESE CREATURES AND WHERE DO THEY COME FROM? Step one is to know what they actually are. Pinworms are tiny, white, wriggly worms that live and breed in human intestines. They are constantly around us—in contaminated water and improperly washed or undercooked food—which means that young children are very likely to pick them up at some point.

Hearing that pinworms are caused by poor hygiene may trigger you to dive into disinfecting panic (vacuuming and washing and basically driving yourself crazy), but intensive cleaning won’t make the worms flee (though it might make you and your kids want to). Generally, pinworm infections occur when worm eggs are passed between children’s hands and into their mouth. So, while regular handwashing is a good idea, these worms are all over the place and even the cleanest of kids can pick them up. To eliminate pinworms for good, it’s better to aim for some fairly simple and targeted efforts.

THE LIFE CYCLE OF PINWORMS The cycle starts with worm eggs on a child’s hands, which get into their mouth and then the intestine. It takes about two weeks for the eggs to hatch, followed by a month or two for the worms to mature. Then the worms are ready to roll: wriggling out of the child’s system (usually at night) and laying their eggs in the area. Now there are eggs causing itching, prompting little fingers to scratch, and get more eggs on their fingers. These microscopic eggs can get into the child’s mouth and the cycle begins again. Also, the eggs on the child’s bottom skin may hatch and then crawl back into the intestine.

SYMPTOMS If you’ve ever had a child with pinworm infection, you know that horrible telltale itch when you see it, and how it strikes terror in your heart.

You might see the worms—wiggling, white, thread-like (creepy, disgusting, miserable) worms—but if your child is itchy in the night (particularly between 11 PM and 2 AM), then chances are it’s pinworms, even if you haven’t spotted any.

Another symptom of pinworm infection may be bedwetting in children who are usually dry at night.

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ALTERNATIVE VIEW

FIRST, DEAL WITH THE ITCH It’s in the middle of the night and your child is itching. Don’t panic; just wash the area with gentle soap and rinse well to remove the itching worm eggs and interrupt the lifecycle. Change the child into clean underwear and pajamas. No need to strip beds at this hour! (It’s a good idea to have everyone in the family wash the area in the morning as well.)

If the itch is still there, ideas abound, including bathing the child in a sugar bath (add half a bag of sugar to a small bath) to coax the worms out, or an enema, which can be very effective. Another popular tactic is to secure a garlic clove to the area with a Band-Aid.

MEDICATION Medications do exist to combat pinworm infections, but they come with some unhappy side effects. First, meds are not usually too gentle on the gut, messing with the good bacteria that’s needed to defend against parasites. There is even some concern that drug treatment may play a role in children having recurrent pinworm infection. Also, some doctors have suggested that pinworm drugs may cause the development of drug-resistant worms. Fortunately, there are simple ways to naturally and quickly break the worm life cycle, b’ezras Hashem, without the need to resort to drugs.

CHANGE THE CHILD INTO CLEAN UNDERWEAR AND PAJAMAS. NO NEED TO STRIP BEDS AT THIS HOUR.

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NOW, FOR THE TREATMENT To get rid of those creepy critters once and for all, we want to accomplish a few things: Stop the existing worms from wriggling out to lay more eggs, kill existing eggs, kill worms, and expel worms and eggs from the intestines. To do this, it’s important to incorporate several powerful natural foods into the daily diet, and follow a simple hygiene protocol.

DIET Here are some foods that are helpful in clearing out the intestines and strengthening the gut. Try to incorporate as many of them as you can into your child’s meals.

1. Garlic: Believed to kill eggs and prevent worms from laying eggs, garlic can be used in many ways to fend off pinworms. Some people mix diced garlic with coconut oil and apply it topically, some chew on fresh garlic cloves, and some eat fermented garlic on a daily basis.

2. Grated carrot: Carrots offer a deep cleanse for the intestines. A little bit of grated carrot (and apple cider vinegar) keeps worms from laying down roots. Plus, they’re all around good for your gut.

3. Flaxseed: Cleans the intestines and fuels healthy gut bacteria. Add some to your smoothies, cereal, or baked goods.

4. Coconut oil A little bit of coconut oil can go a long way to rid the digestive system of worms. Rubbing coconut oil around the area may also be helpful to prevent worms from laying eggs.

5. Pumpkin seeds These paralyze worms so they can’t wriggle out and lay more eggs. Have some as a snack or in a salad.

There’s more: pineapples, papayas, and ginger are believed to destroy pinworms in the stomach before they hit the intestine. Apple cider vinegar is said to prevent eggs from hatching, and onions are rich in sulfur to boost the stomach’s defenses against parasites. Oregano is recommended as well.

Try to make these a part of your family diet as continual prevention against pinworms.

OVERALL PROTECTION

HYGIENE HABITS You may choose to Pesach-clean your house every day and sterilize sheets and pajamas, but your kids are still around other kids, and exposed to more worms at every turn.

So, focus primarily on these two steps: 1. Wash the area in the morning. Since worms lay their eggs at night, it’s important to rinse them away come morning.

2. Wear close-fitting underwear.

Change twice a day and quickly wash those worn by an itching child.

Natural built-in protection is always the best, so work on gut health! Can you say “probiotics”? Eat fiber-rich food to avoid constipation—pinworms thrive on that.

Also, and this is important, cut down on simple carbs and sugar as much as possible: our little worm friends love sugar. And remember that Hashem is the One who gives life to these pinworms, and the One who takes them away too. A little prayer goes a long, long way.

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INSIDER

By Roizy Baum

DIGESTIVE SYSTEM Ten-Organ Network

Thank You, Esophagus!

The salivary glands are already producing enzyme-rich saliva even before you take that first bite. It’s all in anticipation of the starches your body will need to break down.

It’s all thanks to the flexibility of your esophagus that it’s possible to swallow large chunks of food with little discomfort.

A complicated network of ten organs are involved in the digestive system, including the salivary glands, pharynx, esophagus, stomach, liver, gallbladder, pancreas, small and large intestine, and rectum.

Part of what makes the digestive system unique in terms of diseases and disorders is that it comes into contact with substances from the outside world. These are swallowed and ingested and come directly in contact with the intestine’s lining. That’s why numerous digestive system diseases have environmental causes such as inflammation from chronic alcohol ingestion. Fortunately, the gut is right there on the front line of our defense against the environment.

Unique Contacts

Peristalsis The esophagus isn’t just a hollow tube through which food slips down like a water slide. It’s a band of muscle that contracts to push food toward the stomach in a process known as peristalsis.

Express Route Though the esophagus is long, it takes only seven seconds for the food to pass through from the esophagus to the stomach.

Dive Right In After a large meal, blood is diverted to the body’s core and away from the limbs. This weakens the arms and legs, thereby increasing the risk of drowning. True, right? Wrong.

This old wives’ tale has long been petrifying children (and adults) into lounging in the pool area while waiting for their lunch to digest.

While eating does divert some blood flow from the muscles to the digestive tract, it isn’t enough of a change to render the arms and legs immobile in the water.

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Still a Mystery According to the American College of Gastroenterology, IBS (irritable bowel syndrome) is the digestive disorder most often diagnosed by gastroenterologists. Until today, doctors don’t know what causes it, though it appears that the muscles lining the intestine are associated with it.

Stain-Removing Enzymes Saw the laundry detergent advertisement claiming to have enzymes that remove stains? Unbelievably, some of those enzymes are the same as those found in your digestive system.

Dining While Reclining In ancient Greece and Rome, if a man had the luxury of lounging around and eating to his heart’s content while being served, he was very eager to show it.

He did so by eating in a supine position.

Still, the risks outweigh the status benefits by far. In addition to the obvious choking hazard, eating while lying down can increase the risk of GERD (gastroesophageal reflux disease.)

For Cows, Though, Okay Cattle may look lazy when they lie down and regurgitate their food. But studies have shown that chewing cud is an important part of their digestive process. Once they’ve had their fill, they lie down and regurgitate their food, allowing microorganisms to break it down so they can digest their food more thoroughly.

Meal on Your Head What happens when you eat while standing on your head? Upside-down position notwithstanding, the body can still move food through the digestive system. Digestion is aided not by physics, but by peristalsis—the contracting of muscles along the digestive tract.

That explains why astronauts are still able to digest their freeze-dried space spaghetti in zero-gravity conditions.

And You Thought That Was Long!

The common belief is that hiccups are only associated with the respiratory system, but the digestive system has a hand in this spasm as well. Spicy food, as well as digestive disorders such as gastritis and heartburn, may occasionally spur the onset of hiccups.

The longest attack of constant hiccups lasted 68 years. The unfortunate record-holder was Charles Osborne of Anthon, Iowa.

Bond between Brain and Digestive System This “second brain” also might explain why emotions like stress and anxiety can wreak havoc on one’s digestive system.

Of course, the symptoms are very individualized, but those butterflies in your belly or other uncomfortable or painful gastrointestinal symptoms can often be linked to stressful situations. When a fight-or-flight response is triggered in the brain, it can also cause digestion to slow or even come to a halt, allowing your body to focus instead on whatever threat you’re facing.

It’s unclear what exactly causes these gastrointestinal reactions to stress, though.

Nothing has been confirmed yet, but a recent study on mice may shed some light.

The study revealed that a specialized diet could alter their gut microbiome, thereby changing their brain chemicals and influencing their response to stress.

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INSIDER

Sundry Systems While animals such as cows, deer, and giraffes have fourchambered stomachs, some animals have no stomach at all. In some cases, food travels from the esophagus directly to the intestines. On the opposite extreme, sloths have one of the slowest digestive systems. It can take a month for their stomachs to digest a single meal. Always attributed their slow movement to laziness? It’s actually a survival tactic to conserve as much energy as possible.

Acid Armor To protect the teeth from acid in the stomach that will inevitably come up, the amount of saliva produced increases when one vomits.

Brain Talk The digestive process is controlled by the enteric nervous system.

This functions independently of the brain but contains some of the same types of neurons and neurotransmitters—the reason it’s called the body’s “second brain.” The enteric nervous system is capable of sensing the food we eat, producing hormones, and controlling our gut muscles, to name just a couple of its functions.

Begging, Begging Stomach growling? It must be begging for food. But borborygmus— stomach growling— a normal part of digestion that occurs as food, liquid, and gas go through the stomach and small intestine, doesn’t only happen when we’re hungry. It’s simply louder when the stomach is empty because there is no food to muffle it.

Elasticity Ability

Can’t Stomach It

The stomach has the ability to stretch and hold up to four pounds of food at one time.

The platypus, a small carnivorous aquatic monotreme mammal, has no stomach.

Tips on How to Keep the Digestive System Healthy 

Eat a high-fiber diet.

 Soluble and insoluble fiber are both important. 

Limit foods high in fat.



Eat on schedule.



Stay hydrated.

 Give up bad habits like smoking, alcohol, and excessive caffeine.

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

Exercise regularly.



Manage stress.

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FITNESS

6 Fitness

Facts and Fallacies During this season, when feelings of motivation and commitment permeate the air, many are experiencing a post-Yom Tov adrenaline boost that’s inspiring them to get back into routine and into shape.

Are you feeling it? You may have just joined a gym, started a new exercise routine, or committed to a steady class. You’re driven, you’re excited and you’re informed. Or at least you hope you are. Here are six common myths and facts associated with fitness you may want to brush up upon before embarking on your renewed commitment.

Chaya Tziry Retter, BS, CPT Chaya Tziry Retter is a Monsey-based nutritionist, fitness instructor, and ACE-certified personal trainer. She has a bachelor of science in human nutrition management and is currently pursuing her registered dietitian credential. She is passionate about helping others lead healthier lives in a way that suits their needs. She can be reached at 845-540-4487.

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“No pain, no gain”

“Fat loss can be targeted”

MYTH People often attribute pain to a successful workout. This is a dangerous myth. Serious pain, cramps, or spasms are your body’s way of letting you know you’re straining it too much. If you feel deep discomfort in areas like your neck, lower back, knees, or shoulders, stop and realign yourself or move on to a different portion of the routine. Pushing yourself can be great when you’re in proper position and using the correct muscles to complete each move. The key is knowing the difference between pressure and pain.

“Working out on an empty stomach burns more fat” BOTH Lengthy research and conflicting studies have been used to both support and oppose this statement. Proponents claim the body uses reserves of fat storage (and sometimes protein stores) to provide energy. This, they assert, is the ticket to greater fat loss and does not impact energy levels for short-duration workouts.

Contrary to these claims, considerable evidence indicates no significant difference in overall fat loss after a prolonged length of time. In addition, some claim that the body will start storing fat for energy usage if it gets accustomed to using stored fat for energy on a consistent basis. And of course, energy levels are depleted without a proper feeding beforehand for long-duration workouts. Personal preference is the best determining factor here. But most scientists agree that in any case, it’s beneficial to consume a post-workout meal.

“The best time to exercise is whenever works for you”

MYTH While this would be nice if it were true, unfortunately, we can’t “spotclean” our fat cells. Fat loss occurs when overall burned calories are higher than those consumed, which triggers weight loss in your entire body. The good news is that specific resistance and sculpting exercises can help you “chisel” certain target areas. Obliques, triceps, calves, lower stomach, and upper thighs are common areas to address. Various muscle-specific toning exercises can be implemented to yield results. In both instances, slow, steady, and consistent workouts combined with a well-balanced diet will help you see progress in your endeavor toward a more defined figure.

“The more you sweat, the more you burn” MYTH People like to evaluate their effort by their sweat level. In general, sweating is effective for helping cool down the body during the workout. The amount, though, depends on various factors, including your weight, metabolism, and the temperature in the exercise environment. You can still get the benefits of a good workout without sweating up a storm. In fact, excessive sweating can lead to dehydration, dizziness, and blood pressure issues. There is much controversy around various “heated workout” trends, which claim to increase caloric burn as a result of heat-related elevated heart rate and increased sweating. Before committing to any heat-based workout, however, do your due research and consult with your doctor.

FACT There is so much misconception and conflicting information about the ideal time to fit in your workout.

The truth is that the best time to pull out the punches is exactly when it works best for you. When you feel energized, motivated, and powerful—that’s your time! For some, it’s as soon as they wake up in the morning, and the exercise invigorates their day. For those who can barely make it through at that hour and spend the rest of the day feeling sluggish, the answer might be to release their energy at the end of the day.

And again, on the flipside, there are the people who need to wind down in the evening; getting their heart rate up will disrupt their sleep. So, check out your own energy levels and when you have the actual time to get your sneakers on.

“Aerobics and cardio boost metabolism” FACT When you do aerobic exercises consistently, your body burns calories during your workout and for a limited time after it’s over. Even after your body has finished burning the calories, you’ll continue to benefit from an aerobic boost to your metabolism. This will help you see long-lasting results, burn more calories, and lower your blood sugar, cholesterol, and blood pressure. Evidence shows that your appetite can even be suppressed post-workout, too. Combined with improved sleeping habits and a nutritious diet, aerobic exercise is another great way to boost your metabolism.

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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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ASK THE NUTRITIONIST

By Shani Taub, CDC

True Joy

Q

Maintaining healthy eating habits during the simchah season I’m grateful to be a member of a large extended family and enjoy participating in the many simchos my siblings and cousins host. I know that these occasions are beautiful and I enjoy attending each one. However, I find those weekly (or more often!) celebrations to be a struggle when I’m trying to maintain my healthy eating habits. These late-night parties, extravagant smorgasbords, and lavish Viennese tables make it hard for me to stick to my resolutions. Furthermore, this winter, I will be having the opportunity to host our first simchah. How can I not indulge in all those dishes, especially when food takes center stage?

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ASK THE NUTRITIONIST

You ask an excellent question that is very relevant to most individuals in our circles. Simchos are such a brachah and we don’t want them to become a bane! Baruch Hashem our families are continuously growing and the amount of simchos we attend are increasing rapidly. If you’re blessed with a large family and an even greater circle of acquaintances, simchos can be a daily occurrence.

I get your question not only from those who are attending the occasions but also from those who host them, as you will, be’ezras Hashem, be doing. Mazel tov! There are times when I get frantic calls from my clients as their simchah is approaching, asking me how they will manage their eating plans during such hectic times, so I’ll answer both parties.

First, it’s important eat properly before and after the actual event. Although it’s hard, especially for a baalas simchah, you’ll feel so much better if you consume a proper breakfast the morning before your simchah. Oftentimes, thoughtful friends and family send over food and it takes just a few minutes to eat something that will give you much-needed energy throughout the day. You also might want to have a protein or energy bar handy if you get hungry later in the day. Although I do not regularly recommend those bars, but rather suggest eating a proper meal, they’re great when all you need is a quick boost of energy. Generally speaking, as the baalas simchah, you’ll experience such an overdose of adrenaline that you won’t even notice the food!

You may find yourself sneaking home some food as your crowd leaves for when the hunger kicks in at 2:00 a.m. I would recommend to leave the cakes and cookies (at least most of them) in the hall. If you don’t take them home,

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What About the Kids?

Children can find simchos really challenging.

Despite being excited for the event, they often have a hard time handling the lack of routine and overload of sensations. The least we can do to help them is to serve them a proper meal before the event so they don’t survive on a plate of French fries served way past their usual eating time. Don’t rely on the food being served to feed your children; instead, make sure they arrive to the simchah fully satiated.

you won’t have them! Instead, pack up a dish from the main course, and/or a side that will tempt you later. Taking home some cut-up fruits is also a good idea. Choosing those foods over the desserts will leave you feeling a whole lot better.

For when you’re the one attending the wedding, bar mitzvah, sheva brachos, etc., it’s worth it to learn to take food out of the spotlight during a simchah. There’s so much beauty in a yiddishe simchah and often we fail to relish those aspects because we’re too busy indulging in the multi-course meal. Unfortunately, food has taken the center stage at most of our simchos and it would do us well to divert the focus. There’s the social/family pleasure, the milestone, the décor, the emotions, the music — so many elements to appreciate and experience at a simchah besides the food.

So how can we rewire our mindset? Setting the stage

for a healthy evening begins earlier in the day. Prepare yourself a big plate of salad with filling ingredients before you leave. This way, you arrive to the simchah feeling satiated, which will make it easier for your mind to turn its attention away from the food. Try to skip the appetizer and soup, which are often loaded with non-nutritive ingredients. When the main course is served, pick the protein on the plate and eat it mindfully. And my mantra pertaining to desserts is that they always look better than they’ll make you feel later. If you feel that one portion of dessert will leave you feeling happy and not craving more, go for it, but do it mindfully — sitting down, having made a choice, and enjoying it slowly.

Another tip is to survey your choices before filling up your plate. Instead of walking around and mindlessly adding to your plate, carefully choose the one or two things that will nourish you. Learn to make these choices carefully.

Although I’ve mentioned it in the past in this column, here’s one pointer that’s worth mentioning it again.

There’s a common myth that it’s harder for our bodies to break down food later at night. To set that straight, our bodies break down food all the time — as long as we need the energy then. If we eat right before going to sleep, it’s a waste of calories (hence the myth of eating late), but if we eat late and then dance the night away, our bodies have no problem using the calories properly.

In the beginning, this new attitude of moving the focus away from food may be challenging, but with time you’ll find yourself gravitating less and less towards the food and enjoying the overall atmosphere a lot more than ever before.

Now’s the Time As we move toward winter and a stretch of routine, more of us are becoming focused on making changes to our lifestyle and implementing healthier habits.

If this describes you, here’s my advice. First, get guidance. Having someone who can guide you on this journey and teach you the basics of nutrition is of paramount importance and instrumental in your success.

Second, do not take the extreme path. Many who reach out to me request a solution along the lines of “cleansing,” or “fasting.” These interventions don’t work for most people.

Instead, start a smarter plan, one that will actually help you change your eating habits (and not just change the numbers on the scale short-term).

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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FEATURE

5 Ways to Include Positivity While You Revamp Your Lifestyle

by Esti Asher, MS, RDN, LD With a more structured and consistent schedule, now is a common time to feel inspired to implement habits and behaviors that improve our health. During the process of making these lifestyle changes, we face feelings of stress, overwhelm, doubt, and frustration. Positivity not only benefits us on an emotional level, it also helps contribute toward lasting success in achieving our goals, among countless other benefits.

Below are 5 ways to include positivity while you revamp your lifestyle.

1

Focus on what to include, not what to avoid.

All too often, we hear about different people—whether friends, diet-program creators, or individuals giving out nutrition guidance—emphasizing foods to avoid and restrict. This may be harmful in many ways and is not productive in the long term. Instead, place an emphasis on the types of foods you want to include. In other words, think more “yes” and less “no.”

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2

Be kind to yourself.

3

Engage in positive self-talk. We are all wonderful individuals and deserve to be treated that way, by others—and by ourselves! Be aware of how you think about and talk to yourself. Proactively fill your thoughts with positivity and compassion and rephrase your inner voice if you notice negativity. We have a lot on our plate—we’re doing amazing—and no one (not others, nor ourselves) should convince us otherwise.

If following nutritional recommendations from an individual, consider their approach and credentials.

Since now is a time when many people may be seeking out nutrition advice, be aware of the credentials and background of those whose nutrition guidance you choose to follow. All too often, people (even if well-intentioned) provide nutrition recommendations and guidance that do not come from credible, evidence-based sources. Be skeptical, ask questions, and listen to your intuition if something does not seem healthy for your body. You do not, and generally should not, need to follow any drastic recommendations such as fasting, severely restricting yourself, or relying on products such as supplements, shakes, juices, or prepackaged foods.

Know with confidence that you can take care of your body optimally, regardless of your specific goals, using basic food and drinks found in a regular grocery store.

4

Have realistic expectations.

This is a necessary component of setting yourself up for lasting success. We are busy people with seemingly never-ending to-do lists. Whatever lifestyle and behavior changes you want to implement, make sure that they are practical and realistic given your unique circumstances and schedule.

5

Think beyond weight loss.

Our mindset is incredibly important. Consider the many benefits of a healthy lifestyle to keep yourself focused and motivated.

Even if weight loss is your goal, train yourself to notice the many benefits that come along with your new healthy habits and behaviors. Pay attention and you may notice more energy, better sleep, improved mood, improved efficiency, and more.

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 via her virtual private practice. To contact Esti with feedback or inquiries regarding her nutritional services, please email her at esti@estiashernutrition.com or visit estiashernutrition.com.

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FEATURE

Veggie Magic How to teach your kids about the logic and beauty of veggies, and transform their attitude toward stuff that grows

By Libby Silberman

FEATURE

One of the most universal guilt feelings moms face is their progeny’s consumption (or lack thereof) of things that grow, not including sugar cane. You try this trick, that hack, but your kids will forever crave french fries over steamed broccoli.

It’s like a lose-lose with a prayer on your lips that all those carbs magically become vitamins, minerals, and all things nice for your children’s growing bodies and minds.

Recently, I learned of a brilliant idea to help children not only agree to eat their veggies, but to actually want to eat them. There’s no better time than now, as we enter an uninterrupted period of routine dinners around the kitchen table for a stretch of weeks, to take advantage of this incredible strategy. It helps that they’re in learning mode at this time of year, with their minds more receptive to absorbing new concepts, enabling you to transform the dinner table into a classroom (albeit a very fun one!).

Hashem has created a perfectly beautiful world, with creations that can take our breath away if we take a moment to ponder. A marvelous example of that is the disproportionate number of fruits and vegetables that resemble the body system or organ that the vegetation supports via its vitamins and minerals.

Research indicates that helping children logically understand how and why vegetables are good for them is key to getting them to willingly ingest them. Clip the eye-popping photo-pullout and spend dinnertime wowing your children with the wonders of nature—and watch them happily consume their vegetables thereafter.

Since I’ve started implementing this technique at my own dinner table, my preschooler has taken to enjoying raw carrot rounds that closely resemble the human eye, “’cuz they’ll help me see better.”

FEATURE

For the Kids (and Beyond)

Walnut

Brain

All those wrinkles and folds in the walnut are in your own little (big!) head, too! Your brain is also divided into sections, just like a walnut.

Walnuts contain omega-3, folic acid, antioxidants, and vitamin E, all of which improve your brain function. Eat your walnuts to make you smart, improve your memory, and help your brain send messages around your body.

Mushroom

Ear Take a whole mushroom and slice it in half. Now look at it on its side. Do you see an uncanny resemblance to the human ear?

Mushrooms contain loads of vitamin D, which helps your ears perform properly and prevents hearing loss.

Vitamin D is an excellent protector of bones, especially the three itty-bitty bones in your ear that transmit sounds to your brain.

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Sweet Potato

Pancreas

Your pancreas is an organ you’ve probably (and luckily) never seen. It’s situated right near your stomach and is in charge of regulating your blood sugar levels. You know how you feel after you eat too many sour sticks—hyper, tired, and dizzy? Your pancreas uses vitamins such as beta-carotene from the sweet potato to stabilize the imbalanced sugar levels and help you feel better again.

Bananas Your smile, Moods This image probably put a smile on your face. Bananas contain a type of protein that when digested, is converted into a brain-messenger, a neurotransmitter, referred to as serotonin. Serotonin is a chemical that helps you regulate your moods and makes you relaxed and happy. Now, how awesome is that?

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FEATURE

Kidney Beans

Kidneys

Ever wondered how kidney beans got their name? Yup, they were named for the body part they resemble—the kidneys!

Your kidneys are superhero janitors; they do an excellent job at cleaning your body fluids and collecting the things you no longer need inside, thereby producing urine.

Kidney beans help your kidneys do their job properly as they provide an enormous amount of minerals and vitamins this body part needs. The high fiber content in kidney beans helps your kidneys sort out the waste products (ever been to a recycling center?) and helps prevent constipation.

Interestingly, individuals suffering from kidney stones are advised to consume kidney beans to help control their symptoms.

Carrots

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Eyes

Have a good look at a slice of a raw carrot. Notice the resemblance to your eye? It’s got that pupil and iris, and even those tiny radiating lines.

Beta-carotene is the natural food coloring responsible for a carrot’s orange color, and it protects your eyes against cataracts, also known as cloudy eyes.

Carrots are also a primary source of vitamin A, which promotes eye health and protects your vision.

Want to see the board better? Eat those carrots!

Ginger

Stomach

Ever wondered what your stomach looks like? Look no further. Just have a peek at a whole ginger.

How perfect is it that ginger is a number one remedy for all ailments stomach related? What amazing niflaos haBorei!

Of course, you won’t consume ginger in its plain raw form, but drinking a cup of ginger tea can soothe an upset stomach, car sickness, nausea, and vomiting.

It’s also extremely beneficial for colicky babies, gas, diarrhea, IBS, and can help build your appetite when you’re feeling unwell.

Ginger’s secret is in its component called gingerol. Does that sound like your favorite soda?

Onions

Body Cells

Your entire body is comprised of tiny cells, so small that they can only be seen clearly under a microscope.

Researchers who spend their days looking at cell samples have admitted to the incredible resemblance between onions and body cells.

Modern discoveries have shown that onions clean up waste materials from body cells.

Funnily enough, cutting a raw onion causes tears, which wash the epithelial layer (cover cells) of the eyes.

Cut your onions, cry a little, and make sure to eat them, too!

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FEATURE

Celery

Bones

See that bone X-ray? Does it eerily remind you of a bunch of celery?

And there’s good reason for that. All leafy greens contain silicon, a mineral that specifically builds the strength in your bones in your entire skeletal system.

Your bones are comprised of 23 percent sodium, and they draw the sodium from foods you eat—like celery—to maintain healthy sodium levels. Your entire body needs sodium to function, and if you don’t provide your body with enough of it, they end up stealing sodium from the bones, making them weak.

Have you ever broken your arm while riding a bike or climbing a tree? For bone strength, it’s really important to eat lots of celery and other leafy veggies.

Tomatoes

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Heart

Grapes

Alveoli

Alveoli sounds like some Japanese food, but surprise surprise…it’s actually the place where the oxygen you breathe goes inside your body. Your lungs are made up of small air passageways that branch out further into grape-like little sacs called the alveoli. The alveoli are the center for transferring the oxygen you breathe to your bloodstream, so your entire body can get oxygenated.

Not surprisingly, eating lots of fresh grapes has been proven to reduce the severity of allergy-triggered asthma, and is linked to a decrease in the chances of lung cancer and other lung-related diseases.

To understand just how uncanny the resemblance between a tomato and your heart, you’d need to understand what your heart looks like. Chances are you already know it’s not pink or shaped like your favorite heart-shaped pillow.

It’s actually a bunch of muscles in a somewhat haphazard heart-shaped appearance, divided into four rooms or chambers. Your blood arrives at the heart, depleted of oxygen, and in transit receives oxygen from the neighboring lungs. It then exits fully oxygenated in order to sustain your entire body.

Have a look at a tomato slice and notice the four chambers, just like the heart. Oh, and don’t skip the blood-red color parallel!

Tomatoes contain lycopene, which give them their red color, as well as lots of vitamin C. Lycopene is an important antioxidant that’s super for all around good heart function. It can help regulate blood pressure problems and other heart-related conditions.

Fortunately, there are many varieties of tomatoes, so go ahead and find your favorite to heartily indulge in.

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FEATURE

For moms Interestingly, a number of fruits and vegetables are uniquely beneficial to a woman’s health throughout the many stages of her life, and closely resemble the organs or systems they are valuable for.

Avocado & Pears Both shaped like the uterus, avocados and pears contain health properties that are crucial to uterine health, both pre and postnatal. They help balance the birth hormones, assist in postnatal weight loss, and have been linked to the prevention of cervical cancer.

Olives Olives resemble the female ovaries, and not surprisingly, assist the overall function of the organ.

A study conducted by Italian researchers proved that women whose typical diets consisted of lots of olives and olive oil had a 33 percent minimized risk of developing ovarian cancer, especially among individuals who were predisposed to cancer.

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Grapefruits Grapefruits and other citrus fruits resemble the complex roadways in the mammary glands. The vitamins they contain amp up the function of the breasts and improve movement of lymph in and out of the breasts. Specifically regarding prevention of breast cancer, grapefruits contain a substance called limonoids, which are proven to inhibit the development of breast cancer, the most prevalent cancer among Ashkenazi Jewish women.

Ginger

Ginger, with an appearance that takes after the human stomach, is helpful for all stomach issues at all ages. For many moms, though, ginger holds special import as a tea that will ease nausea in their first trimester.

Celery

Celery is one food you want your kids to eat, but it’s also been proven crucial to women in the prevention of bone-density loss during menopause, due to its high quantities of vitamin K.

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HEALTHCARE INNOVATORS

Welcoming Mt. Sinai Dermatology at RefuahHealth World Class Specialty via Tele-Health Convenience

By Libby kasten 60

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HEALTHCARE INNOVATORS

Telemedicine//The Revolution In an era when geographic location is becoming merely consequential and many have proven to successfully merge the home, office, and school under a single roof, video meetings now supply the advantage of specialized healthcare convenience, as well.

Bringing the dermatology team led by Dr. Mark Lebwohl – currently Dean for Clinical Therapeutics at the Mount Sinai health System and in leadership positions there since 1995 - to RefuahHealth patients through the advanced technology of video calling and telemedicine means that patients suffering from any of the wide-ranging skin conditions, including MRSA, psoriasis, vitiligo, and skin cancer, will soon have the convenience of being seen by expert dermatologists while remaining close

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to home at their nearest RefuahHealth location.

New York City to RefuahHealth// Minus the Travel It’s the transformation of an everyday challenge for patients living in New York suburbs seeking expert medical care, which intensifies when specialized care is required; accessing renowned medical specialists in New York City. RefuahHealth looks forward to welcoming the world renowned Mt. Sinai dermatology team, directed by Dr. Lebwohl, to the wide range of specialized services already available to patients at the Refuah Health locations.

In line with Refuah’s commitment to compassionate care for all, an appointment with a sought-after derm

specialist, with no lengthy waiting and travel inconveniences thanks to Telemedicine technology, will soon be within reach.

TeleDerm//An Established Technique Dr. Lebwohl and his team have an extensive history of using video technology to supervise the diagnosis, treatment, and follow up dermatology appointments, further perfected during the COVID-19 era.

“Seventy-five to ninety percent of the time, the care can be administered at Refuah, without the need for patients to make a long trip to Manhattan for treatment.” says Dr. Lebwohl. “During certain hours, the physician will see patients live as well as look at applicable images and

An instance of this is a drug that will soon be released to treat psoriasis, and the mechanism by which it works is that it blocks out a specific component in the immune system which protects against yeast infections.

instruct the provider [present] at Refuah on how to treat it.”

Some instances, Dr. Lebwohl points out, will require a trip to Manhattan, though. For example, physicians can often inspect one skin lesion via TeleDerm to determine whether it is suspicious or not, however, a full body scan cannot be performed without physically being present.

Round the Coverage

Clock//Emergency

The Mt. Sinai – Refuah affiliation via TeleDerm has the added benefit of 24 hour, 7 days a week, emergency coverage for patients in need of dermatology care after-hours. Rather than rush to an emergency room, where a dermatologist would be needed, RefuahHealth patients can be seen by a resident at the Mt. Sinai dermatology team who is familiar with their patient profile, history, and treatment plan, if applicable.

A resident on the team is always on call, and he will always consult with an attending physician to properly care for the issue.

Dr. Mark Lebwohl//A History of Derm Care Leadership Though Dr. Lebwohl’s name is synonymous with Dermatology leadership today, it was an interesting twist of fate that led the young student - well on his way to becoming a cardiologist - to focus on dermatology. Dr. Lebwohl shares that during the course of his residency at Mount Sinai, he participated in a dermatology course, which isn’t often required

or offered to medical students. Once there, he was surprised to learn how many serious skin diseases exist.

Thus, he pivoted his career direction and continued training in dermatology, joining the Mount Sinai faculty, eventually becoming the acting chairman in 1995, and full chairman in 1997 – a position he filled for nearly a quarter of a century. Dr. Lebwohl was promoted to Dean for Clinical Therapeutics, and still continues to play an active role running clinical dermatology at Mt. Sinai.

And his team—now chaired by Dr. Emma Guttman, whom he is proud to have recruited to Mount Sinai— has expertise in every area of dermatology, rivalling every dermatology department in the world.

Technological Advancement //Injectable Therapies In his leadership position at Mount Sinai, Dr. Lebwohl has been at the forefront of many clinical trials in dermatology, and looks forward to bringing this innovation and up to date treatment to Refuah patients.

One recent example are injectable therapies used to treat a variety of skin diseases, including psoriasis, eczema, and other diseases. These drugs are injected antibodies, or mimic an antibody, which are extremely focused and can directly attack a single molecule in the immune system to safely and effectively eradicate an issue. The amazing part of such treatment is that the side effects, if any, are clearly known.

An instance of this is a drug that will soon be released to treat psoriasis, and the mechanism by which it

works is that it blocks out a specific component in the immune system which protects against yeast infections. Amazingly, when the clinical trial was run a few years back, the only side effect that showed up were just that: highly treatable yeast infections!

That being said, “The science behind these drugs has proven true, not only in clinical trials but in the real world. We’re in an era where we can target small parts of the immune system, thus protecting patients while safely resolving their skin issues.” states Dr. Lebwohl.

The Refuah Affiliation//A Community of Trust The RefuahHealth – Mount Sinai relationship goes back a long way, with the two medical centers collaborating in many significant instances, such as Refuah being the very first to partner with Mt. Sinai to bring convalescent plasma to patients during the height of the Covid-19 pandemic, as well as to bring a variety of specialty services to Refuah patients.

Once again, the Refuah and Mt. Sinai teams are excited to continue this affiliation by bringing the expert dermatology team at Mt. Sinai back to patients, in an even more convenient setup.

Now, with the COVID era paving the way for advanced video-calling and telemedicine, both parties look forward to the reinstating of this collaboration. TeleDerm is sure to provide the opportunity for an expert medical team to reach so many more patients, right on their schedule.

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HEALTHCARE INNOVATORS

Q&A

with

Dr. Lebwohl As a leader in Clinical Dermatology at Mount Sinai, what sort of skin conditions do you and your team commonly see and treat?

There are many common things.

One of the most common issues is skin cancer, and we see a tremendous amount of that. Other common diseases are called inflammatory skin conditions, eczema, psoriasis, alopecia, and vitiligo - an autoimmune loss of pigment to the skin. Acne and warts are also very common.

MRSA is an infection often seen, as well, and we’ve gotten very good at eradicating that. What happens is that in families with many children, the kids are always all over each other and keep giving each other the infection. Therefore, when one child comes in with MRSA, we treat everyone in the family to eradicate the infection. Additionally, we teach them how to disinfect clothes and linens so we can completely get rid of the infection.

What sort of conditions would warrant an emergency TeleDerm consultation, after office hours?

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Medical emergencies include bad drug reactions, high fever with a widespread rash that damages skin barrier - even as simple as poison ivy involving a large surface area – shingles or herpes (especially in the face and eye), or if a large part of the body is covered by blisters.

In such a case, patients can go to the emergency room, but they would need a dermatologist for that. That’s where we’d come in, and we do have 24 hours, 7 days a week coverage. A resident is there, and he can always call in an attending physician, when needed.

Is there anything you’ve noticed that has changed about patients over the years?

Yes, patients have become much more trusting of us.

I’ve mentioned these biological treatments earlier. Five to ten years ago, when they became available, patients – in the frum community, for example - always preferred to be treated with pills, but over years it became clear that injectable medications are safer and more effective,

since they have less side effects, yet target the issue effectively.

By now, so many patients in the community were treated effectively using biological treatments. Just today, I saw a patient who came in asking for one. Since his psoriasis was not bad at all, we compromised and I gave him a pill that is very safe. But that’s a big change. Five-ten years ago, we’d have to talk them into the injectable treatment, rather than him asking for injectable medication.

What do you look forward to in working with RefuahHealth?

We actually had a very strong affiliation with Refuah in the past. I can’t begin to tell you how much we enjoyed going up there and seeing patients at Refuah. The population at Refuah stands out in a very positive way. Treating patients isn’t just a job for us, it’s about taking care of people. Patients seen at Refuah have a lot of respect for physicians; they really show that to us and express their gratitude to us all the time, and we’re looking forward to doing that now via Tele-dermatology.

Covid-19 and Dermatology As part of the multifaceted tapestry that is Covid-19, many skin manifestations have risen to the fore as well. Being that Mt. Sinai medical center was at the epicenter of treatment in New York City during the height of the pandemic, Dr. Lebwohl and his team were able to observe, research, and pinpoint many interesting symptoms and their reasons.

COVID Toes – similar to the look of frostbite, many covid patients’ fingers had the pink or purplish coloring. This is due to the fact that covid affects the body’s circulation.

Rashes - rashes that look like drug rashes.

COVID Associated Hair Loss – temporary hair loss a few months after recovering from covid. The hair usually grows back after a few months.

Mask-acne and sanitizer dermatitis – acne caused by excessive mask wearing and dermatitis caused by excessive hand sanitizing Initially, there were concerns surrounding many of the biological drugs used to treat dermatological conditions making patients more susceptible to covid or harm recovery, since these drugs affect the immune system.

Turns out, though, that many of the drugs used to treat conditions like psoriasis actually block out some of the chemicals that damage the lungs in COVID and therefore resulted in better outcomes for these patients.

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By Libby Silberman

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Experiment: Implement Anat Baniel’s Nine Essentials for General and Mental Fitness

Sorry I’m late! You see, I took a leisure stroll to the lab today. Step by step. I stopped to breathe.

To appreciated the whisper of trees as they exchanged private jokes. To watch a cloud drifting by lazily.Feel the crick in my shoulder. Okay, you got me, I was kidding. Slow and me are worst, worst enemies.

Before you start wondering why I’m waxing poetic on you, come on in and find some seats. I’ll get the A/C running and let’s get these lights on. Here, I left a bottle of water in the fridge and there are some plastic cups in the cabinet. Alrighty, are you all comfortable? Great!

A fascinating modality known as the Anat Baniel Method (ABM) is gaining traction worldwide for helping people with a large range of issues. The ABM purportedly aids babies who were born prematurely, with birth defects, or with developmental delays. Based on feedback from those who’ve implemented it, this method can be the answer for children struggling with learning issues. It can help rehabilitate people with sports injuries, such as dancers, baseball players, and musicians. The modality serves as a natural pain relief for people with chronic health conditions and assists children with special needs to maximize their potentials. It can reverse the effects of aging.

If you’re struggling with a chronic health condition, a learning-disabled child, a developmentally delayed child, or a child who has been diagnosed “on the spectrum,” here’s a method that’s being implemented by many practitioners across the breadth of the country.

And there’s more. The ABM is said to help healthy folk achieve more, with whole brain and body fitness regimens that you can try at home. It helps busy individuals maximize their performance by retraining the brain. In a nutshell, it is based on the principle of training one’s brain with “Nine Essentials.”

In this month’s Sample, I will be focusing on the potential benefits to the layperson of practicing Anat Baniel’s method. Now, if this is not an excruciatingly hard challenge, I don’t know what is!

According to Anat, a clinical psychologist with over 30 years of experience, the way to accomplish more is not by moving faster; it’s by moving slower.

And that’s thanks to neuroplasticity, our brain’s incredible way of replenishing itself all day, every day.

(Through this process the brain keeps young and rehabilitates itself from injury.)

When we do stuff fast, on auto-mode, Anat posits, the brain doesn’t learn anything new. On the other hand, when we do something slowly and deliberately, billions of neural pathways are created.

This is just one of the essentials Anat lectures about to help others maximize their very own selves.

Her Nine Essentials are geared to regenerating the brain to its optimal fitness levels.

So, for the dare.

Can I, Libby Silberman, whirlwind-that-can’tquite-seem-to-be-doing-the-same-thing-for-morethan-ten-consecutive-minutes, really learn and implement the Nine Essentials?

Will I recommend that you try to do the same?

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Essential #1: Movement with Attention

You’re eating sushi. You’re walking from your front door into your waiting taxi. You’re scribbling a grocery list. You’re holding your phone next to your ear as you wait for the dental receptionist to answer the phone.

Do you remember doing any of these activities at the day’s end?

Chances are that you don’t. Do you know what it feels like to walk to your car? The sensation of your soles on the ground, the contraction of your knees as they bend while you descend the stairs. The feeling of your wrist twisting as you turn the lock outside your front door.

When you bring attention to what you move and feel, your brain is, in essence, creating billions of powerful neural highways. These new connections herald learning, changes, and transformation, de-aging the brain by years!

The task: Bring attention to my body movements today.

How it went over: Surprisingly, not very hard, being that I’m feeling rather focused today. Currently, I am feeling the light pressure of one ankle resting on my other leg. My wrists are resting on that black empty space in the sides of my mousepad and in the front of the keyboard (what is that called, anyway?) I feel the sensation of my fingertips on the ASDF and JKL; keys. I straighten up and my vertebrae are stacking up neatly one on top of the other.

It is precisely 10:00 PM as I type these words. I have spent my day paying attention to the way I stretch my arms as I spread the tablecloth on the supper table, feeling the cold sweet potato I was peeling for dinner (no time to ferment!), and the sensation of my arms holding my little one against myself. The way my fingers go up and down as I stroke my daughter’s hair as she drifts off to sleep. I pay attention to the feeling in my body of sitting down on her bed.

The way my knees creak when I get up from the bed ten minutes later. I feel the sensation of walking: the impact on my soles that travels upward toward my knees and thighs.

Does that sound boring or what? Maybe. I’m doing these mindless actions anyway all day every day. Thank You, Hashem, for mobility.

For the gift of my family, my home, my job. I don’t know what Anat Baniel says I’m meant to feel, but suddenly I’m just so grateful that I can do these things.

Being that I’m suddenly compelled to be mindful of my actions, I’m feeling an immense appreciation for the ability to perform these basic tasks.

As for all those neural highways being constructed, well, I can’t see those things happening, but I’ll let you know how my overall functioning is going.

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Essential #2: Slow In Anat’s own words, “In order to learn new skills and to overcome limitation, the first thing to do is to slow down. Slow gets the brain’s attention and creates rich new neural patterns.”

Slow gets us to feel ourselves and our bodies, and to feel other people. When we slow down, we can smell aromas, hear sounds, and see sights that we would otherwise miss in our rush, rush, rush. Slowing down enriches our experiences. It catches the brain’s attention, “Hey! You’re doing something different than always,” which enables the brain to create new patterns and regenerate.

The information you feed your brain is not same old, same old, which will ultimately lead us down the natural path of aging.

Huh? is my first thought after I complete Anat’s training for the second essential. I’m a high-speed rocket from sunup onward, from getting my morning routine done with the fewest tantrums, messes, and glitches, to rushing to straightening up my home, to a dab of color on my face, to a quick coffee with a square (or two!) of chocolate downed while standing at the kitchen sink or at very best skimming through the sales in the local circular on a barstool, to whispering some prayers before opening my computer to emails to answer, work and work and work, and did I mention deadlines?

There are always projects and Neshei events and fundraisers, and I know I don’t really have the time, but I’ll try to make a salad for the melaveh malkah, sure no problem. Did I really commit to meeting friends for coffee at 12:00 today? Rush, rush, rush!

Slow down, my foot! How will I get things done? And I absolutely love my fast-paced life. I enjoy that kick of adrenaline that each morning heralds, the thrill of getting things done fast. But if I were to take an honest look at myself, I have a difficult time differentiating between one day and the next. It’s all feels like an identical chain of doing.

I think of Anat’s takeaway message on “slow.” Fast only works for what you already know, but slow stimulates the formation of rich new neural patterns.

The task: Slow down. Who knows what I’ll learn today? I’m genuinely curious.

How it went over: I.m.p.o.s.s.i.b.l.e. I tried, I really did. I write these words a full week after I’ve learned the third essential. It is rather unlike me to say the word “impossible,” but doing something slowly is excruciatingly hard.

I tried doing many actions slowly, including folding laundry, peeling vegetables, and dialing a phone number on my phone slowly and deliberately. I failed each time. And each time, I told myself, next time I’ll do better. Next time I’ll slow down. But the next time doesn’t come. Remind me to try this one again when I retire.

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Essential #3: Variation Doing things differently than usual is fun. Like, it’s fun to walk backward and it’s fun to eat an ice-cream cone starting from the bottom up.

It’s fun to write with your left hand and it’s fun to write a grocery list from bottom to the top. It’s a total blast to eat under the table rather than on a chair and it has gotta be the most thrilling thing to be up all night and sleep by day (especially if you’re 16 years old). But did you know that aside for being fun and adding spice to your life, it’s actually healthy to do things upside down sometimes? And that it is an actual necessity for optimum health?!

Changing up our routine provides the brain with a wealth of data that creates new possibilities in the way we feel, think, act, and move. It helps develop emotional, mental, and physical flexibility. It gets us out of rigid places. It makes us creative. It awakens all of our senses.

For example, when you walk to work using the same old route you’ve been using for the past 11 years, your feet are doing the working and not much else is engaged. You’re on autopilot. By finding a new route to walk to work, you’re waking up and engaging the rest of your body. New ideas and possibilities will occur to you, and you’ll feel a youthful playfulness you may not have felt in years.

The Task: Do three things differently for three days.

How it went over: I take my laptop out to write on the porch instead of writing indoors. It is such an incredible experience. I sit at the glass patio table and work away. My focus is incredible.

I can still tap into the special feeling a few weeks later.

The next day, I meet a fellow writer in a local playground (when it’s empty during school hours), and we spend two and a half hours of quiet time together as each of us write. I start off on a bench and move to a gazebo when my spot gets too sunny. I keep writing with focused intensity and that is precisely where I write the current words.

I try writing my grocery list with my non-dominant hand, which is fun.

We do a family trip to the Kosel from 11:00 PM to 1:00 AM on Motzei Shabbos (something I come to regret the next cranky morning, but that’s a different story).

This is fantastic. I urge you all to try this today for three days.

Get out of bed on the other side you normally would. Brush your teeth using your less dominant hand. There’s a freshness and excitement tingling in my veins. Doing things differently feels awkward at first, but it’s the good kind of funny.

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Essential #4: Subtlety

In all of history known to man, the concept of working hard is a thread uniting generations. And despite technological advances that have made our lives physically easier, we are still driven to invest all of ourselves in whatever we set out to accomplish. “No pain, no gain,” is just one of hundreds of “work hard” adages your mom or teacher has used to urge you on to accomplish more.

Now, stop. What I’m about to tell you is to stop applying so much energy, so much pressure, to what you’re doing all day. It’s a waste.

In order to conquer pain and limitations, your brain needs the opposite stimulus. And that is…less force. If you want to heal or do better at anything, your brain needs new information. Different information. More sensitive information.

(Illustration for your imagination: School teacher faces classroom of wild screaming students. She tries to outshout them. Louder, louder, louder, but they’re just not hearing her. They only scream louder. So, she starts speaking very quietly. What happens?

The students instantly fall silent, straining to hear what she’ll say.)

Now, by reducing the force with which you operate (think, talk, walk, slice your veggies for lunch, press the keys on the computer keyboard and mouse), you increase your sensitivity. You wake up your brain to listen. Now that it’s more sensitive to input, it can perceive fine difference. These new perceptions deliver new stimuli to the brain, which revitalize brain function and help the entire body feel more alive.

Additionally, by using no more than the exact amount of power you require for the activity, you end up with extra strength at the end of the day! What a slam-dunk bonus!

The Task: Do four things more gently today.

How it went over: First, I want to mention how difficult it is to do things with less force. Somehow, we have this preconceived notion that stronger will get us there faster.

I slice vegetables for lunch, applying the exact amount of pressure required for the knife to go through them. I experiment by gripping it tightly at first, and then feeling the release as I let go and slice my cukes just fine!

I turn the key of the front door, rotating it precisely to the degree that will unlock the door, and no further. (You know that tug, yank, tug, when you finally get home?

Hard to avoid if you’re not concentrating!)

I learn to grip my cordless phone without using all of my muscles.

I tap the desired floor number on the touchpad in the elevator without giving it that “kvetch.” Why use extra energy?

I sweep the kitchen floor delicately, just enough to get those crumbs out of the way.

Seriously, why do I think I need to sweep rocks out of the way?

It’s nice not to apply extra energy to various activities. And I’m sure my brain is being woken up by the subtleties. But seriously, how important is it?

According to Anat, by using less force, your body will relax. You will reduce physical aches. You will awaken your vitality. That sure seems nice. I wonder if this is a keeper.

(Something tells me clearly that not, but I won’t be the party pooper early in the game.)

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Essential #5: Enthusiasm When you read a long paragraph with lots of technical details, you glaze over. Right? At least that’s what happens when I try reading something boring. Now, if the writer of those jargoned lines would use bold or italics for the important words, you would most definitely appreciate the emphasis placed and understand the whole context without straining, paining, and braining (hint to writers of instruction manuals and academic textbooks).

This analogy is in fact what many of our brains go through when living in monotone. They tune out. They don’t bother paying attention. Enthusiasm changes everything. And the interesting thing is that enthusiasm is self-made; it has nothing to do with your circumstances. It’s not something you pull out only on birthdays, anniversaries, and on ski vacations. You can choose to become good at the skill called enthusiasm.

Enthusiasm is your brain’s italics and bold function. It helps different regions stand out, giving context and energy to the rest of the things your brain is “reading.” It inspires you. It inspires others. It helps your brain light up with interest, and henceforth ushers in transformation. It lends itself to a feeling of wellbeing and delight. It gives you confidence to perform. Even stuff that that you feel is impossible. (Note to self: Go do Essential #2 again;)) Task: Amplify my week by infusing everyday activities with enthusiasm.

How it went over: On Shabbos morning, I walk to a kiddush with my young daughter Chavi.

We pass a pomegranate tree with budding flowers and I distractedly notice small green poms hanging low on the branches. Beautiful, for sure, but we have a destination now…so we pass it.

I regret my action a moment thereafter as I recall my challenge to infuse enthusiasm into the regular. I retrace my steps, beckoning my daughter to join me under the tree.

“Do you see that? Real pomegranates are growing here! Isn’t that amazing, fabulous niflaos haborei?!”

Chavi gazes up in wonder. I take that as a go-ahead to plow onward.

“This whole tree started out as a tiny-weeny seed that someone planted in the ground…”

At some point, she loses interest in my excited monologue and whines about how long it’s taking us to get to the kiddush. But I just infused our morning with some enthusiasm. Way to go!

During my week of trying enthusiasm, my daughter and I make up a silly song about a fisherman catching three fish: a salmon fish, a gefilte fish, and a tuna fish. Each time we get to the chorus (“The salmon fish! The gefilte fish! The tuna fish!”) we giggle ourselves silly. She’s surprised by my interest in her song-composition skills, but she’s so, so excited. I am glad she doesn’t know I’m trying my enthusiasm skills, nothing more.

This week, it hits me that kids are way more enthusiastic than adults. They find pleasure in ice cream, a playmate, and a day that their math teacher didn’t give any homework. They find excitement in a cat that ran by their feet and total thrill from a passing ambulance. In adulthood, we need to train ourselves not to be jaded. There are no fun surprises in adulthood unless we choose to give ourselves that fun surprise.

Also, we live our lives in a mode that tells us to get through the day, the week, the month.

Get through suppertime, bath and bedtime, and finish your work, is the recurring theme that sets many of us on the path to automaticity. Take the time to get enthusiastic about little things.

I encourage you all to try it for a day. It’s so much fun to (pretend to) be enthusiastic. It will inject your life with fun, humor, spontaneity, joy, energy, and vitality.

We can start by enjoying our coffees. Ah! 74

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Essential #6: Flexible Goals “I want to get my kids out by eight fifteen in the morning.”

“I want my teenage daughter to help me more in the evening. She needs to wash the dishes and fold some laundry.”

“I want to get a five percent raise at work.”

“I will stop buying anything with MSG or food coloring.”

“I want my husband to handle the finances in the house. I just can’t deal with it.”

We all have wants and goals. And many of us have a compulsion to meet those goals. The more dead set we are on achieving our specific goals, and on our specific terms, the more likely we are to disappoint ourselves. Essential #6, flexible goals, is all about letting out our rigidity in attaining what we want.

By all means, head in the direction of your goal. Try getting there. But take your eyes off the prize.

Free yourself from having to get there. Embrace the unexpected. Embrace the mistakes on the way.

Embrace the detours your journey takes you on.

Sigh and kvetch when your teenage daughter locks herself into her bedroom with the phone again, leaving you to face post-dinner cleanup on your own. But then let yourself laugh. Because when you let go of what “has to happen,” you are reducing your own anxiety, improving your creativity, and granting yourself extra years of vitality and joy.

(In fact, aging has been linked to rigidity in achieving goals. People in their 60s who realize they haven’t attained various goals in their lives are at risk for getting “stuck,” and physically aging.)

The task: Be more flexible with one goal tomorrow.

How it went over: As I was editing the final laid-out Wellspring Magazine, I was inspired by a series of healthy supper recipes and proceeded to plan my menu for the week with healthful green dishes. On Monday, I served my first supper in the ‘new and improved dinner rotation’ (whose components shall remain unnamed to protect our dear columnist).

I was treated to upturned noses and I felt myself growing annoyed. As you know, the kitchen and I are only friends for as long as we need each other, and I had invested a substantial amount of time in prepping the foods.

Thankfully, I was in the middle of the flexible goals module. Go fly a kite, is what I thought. I worked hard and this is healthy and good and teach your taste buds to enjoy something new.

“Sure, eat whatever you desire!” is what I actually said.

And that is exactly what happened. I won’t divulge what was consumed at the kitchen table that evening, but suffice to say it made my stomach churn slightly. Flexible goals, do tell.

But as I cleared the assorted plates off the table containing peanut butter shmears, crumbs, and yogurt cups, I felt myself relaxing. Nu, so what happened that your family prefers other kinds of foods? Zilch.

(I didn’t give up, though. I tried re-serving the same food in a different size, shape, and taste the following day, but alas, the healthy, nutritious leftovers are currently hovering on the counter waiting for clearance to be buried in the trash.)

Can flexible goals work all of the time? I know that’s impossible. We have schedules to run and lives to live. But if I can make it work for myself not to be rigid all the time, my life can be so much easier.

Try giving up on one small goal that’s not terribly important in the big picture. Make mistakes. Focus on the learning process that gets you to your goals. Discover different ways you can achieve your goal.

Experience the freedom that letting go gives you. Focus on the learning process that gets you to your goals.

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Essential #7: The Learning Switch Your brain runs on one of two modes at any given moment: the learning mode, or the non-learning mode. When you’re in learning mode, your switch is turned on. You’re curious, you’re energetic, and you’re excitable.

“Ma? How do fish breathe?”

“Is it true that a gefilte fish is not really a fish in the lake, Mommy?” (True example, by the way) In healthy young children, the learning switch is ignited—on the highest setting. They ask questions, they have energy, they are naturally curious, their eyes sparkle with enthusiasm.

On the converse side, adults struggle to keep their learning switch on. Routine is mundane and ridiculous, everyday stresses get to us, and patterns in relationships, workplaces, and gritty basic demands life places on us tend to extinguish that learning switch. And the real killer of the switch? That’s boredom.

The same applies for children with challenges, or an individual who has suffered injury or trauma. For the brain to perform properly, the learning switch must be on. It cannot form new neural pathways and perform the magic of neuroplasticity without being turned on.

If you turn your switch on, your life will become a wonderful, thrilling adventure once again. Many have reported better levels of functioning, as well as peace and happiness, once they have implemented this principle.

The task: Turn on my learning switch by getting curious about something today.

How it went over: In trying to examine relationships and social dynamics, I was met with total failure. By nature, I am a gun-jumper and too involved in the heat of the moment to take a step back and get curious.

In trying to notice tastes—fabulous experience. I just had a room-temperature tea, no sweeteners added, and am searching the dictionary for the words to describe the unique, dry, and deep taste. It was regular Lipton tea, by the way.

In observing things around me as I walk outside, it was a fun experiment. I noticed so many interesting things in my three-minute walk down the block I have been living on for six years.

How do you turn your learning switch on?

Intentionally get curious. Let go of what you thought you already knew yesterday, your past relationships and knowledge of anything. All you need is a desire to learn something new.

Go through your workday as if it’s your first day on the job. Practice no judgment of your colleague’s performance and behavior. Apply genuine interest in how things are done in your office. Look around curiously as if it’s your first time noticing the water cooler.

At home, look at your family members. See the dynamics as if you’re a guest. Taste the most boring yogurt from the fridge as if it’s your first time doing so.

Walk to the grocery while pretending you’re new to the block. Notice the decades-old graffiti on the wall as if it was painted yesterday. Spot the flowers in someone’s window as if for the first time. Try to inhale and identify the smells that generally go right over your head.

The more you practice this process, the more excitement you’ll feel in your life. You will discover different things about yourself in your workplace and in relationships. You will discover new dynamics in your friendships that you may never have noticed before.

All these changes will tell you that your learning switch is alive and kicking.

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Anat Baniel Method® NeuroMovement® is a revolutionary, holistic approach to human functioning and health. The method uses movement in ways that awaken the remarkable capacity of the brain to create new connections and new possibilities. People overcome pain, reverse aging, and reach new levels of performance in seemingly miraculous ways.

This method has helped thousands of people—from five days old to 90 years old—tap into the incredible power of their brain to change.

(Source: anatbanielmethod.com)

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Essential #8: Imagination & Dreams Imagination is the power to perform future tasks or explore new possibilities without lifting a finger. Research shows that individuals who imagined situations (such as meeting a potential employer or dating their potential spouse) performed much better when the situation was actualized. Your imagination is infinite; it can create things that have never existed before. It transcends technical limitations and allows you to achieve the impossible. This creates powerful neural pathways that are crucial to continued mental fitness.

And there’s more. If you imagine stuff while you’re active, you can amp up your fitness game. According to Anat, if you imagine that carrying your laundry basket from the laundry room to your bedroom is weightlifting, you will actually burn fat as if you’re weight training. If you imagine that pushing your stroller uphill is resistance training, your muscles will actually build as if you’re at the gym. When running upstairs for a pacifier for your screaming baby, imagine yourself doing a sprint and your body will respond in kind.

If you practice imagination effectively, your brain will be woken up and engaged, ultimately increasing your physical fitness levels! That’s pretty awesome, if you’re asking me.

(Dreams are a subtopic of imagination. On the tip of the iceberg, individuals who dream about their futures tend to be more successful than those who do not dream. The bigger your dream, the higher rates of success you are likely to see.)

Task: Imagine calories melting right off me as I use my fingers to type on the keyboard. Just kidding, just kidding.

I will imagine my arms engaging in muscle building as I wash the dishes and peel veggies, and my walk to the grocery as a walkathon.

How it went over: Just fine. Can’t you tell I’m twenty pounds lighter? Yeah, right. I imagined all of it alright, but seems like it is meant to be all about imagination…Anyway, it is free to imagine some other things I’ve always desired… oh, the perfect life is within brain’s reach!

Based on the ABM, imagination creates new pathways in the brain, and will help develop new patterns of moving, thinking, and feeling. If you allow yourself to become inspired by your dreams, your brain will create millions of new connections that greatly enhance your vitality, fitness levels, and general health.

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Essential #9: Awareness Awaring, a word invented by Anat, is a good one. It’s the act of generating awareness. Are you knowledgeable about what you’re doing?

What’s motivating you to talk this way, eat this way, and sleep this way?

By taking a couple of minutes every day to draw awareness to your own actions and speech, you are granting yourself a life of true knowledge and mindfulness. When you are aware, you are alive. You are present. Your brain is working at its optimum. You can perceive subtleties in interactions around you. You can become alive, joyful, and productive.

You will feel yourself actualizing more of your destiny.

The task: Oooh, this is going to be a hard one for someone as unmindful as me. I will try to be mindful of the things I do automatically, like speaking, parenting, and housework.

How it went over: Very, very interesting. It’s like having a video of myself running that I can look back to. What motivated me to tell my neighbor that she can send her kids over for the afternoon when I felt like snapping “no”? What motivated me to reach for the potato chips as I sat down to work in the evening? Why did I grow tense when I saw x’s name appear on my phone screen?

Awareness does not automatically give answers, but it draws attention to things that need answers.

How do we learn awareness?

Choose the easiest place, and I’ll help you make that decision. There are things that annoy us, and those moments are the easiest to identify.

Are your kids always leaving wet towels on the floor in the bathroom?

Does your teenage son answer you with borderline chutzpah all the time? Does your spouse leave stuff on the table? Do interactions with a certain friend leave you tense?

Irritation and annoyance are easy to spot. The next time you feel any of these emotions, increase your awareness of what you’re feeling.

Where in your body are you feeling it? Pay attention to the thoughts that come up. What are your physical movements? What is your reaction? What are the reactions of the people around you?

Notice that the more aware you are in a situation, the more control you have to alter the script of what follows the grievance. Is it possible that you can set things straight in a firm but kind way? Can you set boundaries? Can you…let go?

The more awareness you bring to situations, the less you will be a slave to automatic responses. Feeling in control of yourself and your reactions will grant you an awesome sense of freedom and empowerment.

And of course, if you’ve followed along this far, you should know by now that awareness will build billions of new neural connections, resulting in possibility and transformation.

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SAMPLE

The Anat Baniel Method as Means of Healing Estie speaks: Yossi was born at 34 weeks gestation. Understandably, he experienced major developmental delays. He only started walking when he was two and a half years old. As his mother, I obviously left no stone unturned in my quest to help him develop to the best of his ability. I took him for various kinds of therapies for several years and did see some progress.

At age three, he wasn’t yet jumping or running or communicating properly. He had processing difficulties and was rather inflexible and difficult to deal with. Last summer, when he was roughly three and a half years old, we started seeing an ABM (Anat Baniel Method) therapist in Brooklyn, upon the recommendations of several individuals who had been helped via this modality.

I’ll never forget our drive home from the first session with the therapist. Yossi was sitting in the backseat behind my husband, who was driving. Suddenly, he lifted his leg and kicked my husband’s seat from behind. We were shocked. He was delighted. It was the first time he had noticed that he “owned” legs. He continued kicking the seat for the rest of the way home, much to our excitement.

The ABM uses a similar approach to the Feldenkrais method.

During each session, the therapist engaged Yossi with any toy that drew his interest while he lay on the bed. Then, she worked on his body by gently maneuvering different parts of his body, for example his back, feet, and stomach, in consistent soft movements.

She spoke to him throughout the session and tried to get him to do different movements on his own.

For homework, I had to read Anat’s book (Kids Beyond Limits), and at times, the therapist showed us how to massage Yossi at home to help maximize the treatment.

After six months, we slowly cut down from once a week to oncein-two-months maintenance sessions.

Via the ABM, Yossi learned body awareness. He’s learned to run and jump. We can carry a conversation with him. Additionally, he has been exhibiting greater flexibility when dealing with changes, and better negotiation skills. He also has better processing skills and can understand basic directions.

Yossi is nearly five today and although he has made huge strides in the past year, he is still not speaking full sentences. He is still lagging in many areas both cognitively and physically.

While I was highly impressed with the modality, results weren’t dramatic or instant. Results are subtle and develop slowly over time, requiring enormous reserves of patience to stick with the treatment. Although Yossi isn’t completely on par yet, the ABM definitely has lots of potential for helping children with developmental delays.

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RESULTS: It was fun, to be honest. Lots of fun. I’m not sure it literally turned my life around, but it definitely added a nice spin!

Less than half the modules are keepers for me, I’d guesstimate. Through familiarizing myself with the ABM, I have become more aware of the natural autopilot mode I live on much of the time.

It has given me unique perspective on why I do things and how I do them.

Go ahead and try each of the Nine Essentials, one per week, and let me know which ones worked for you and how they impacted the way you live.

“

Imagination is everything.

It is the preview of life’s coming attractions.

“

—Albert Einstein

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!

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CUP OF TEA

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Cup of Tea with

Bracha Kopstick LOCATION:

Bracha Kopstick

Toronto

OCCUPATION: Registered Dietitian

AGE: 32 PASSION: Helping parents raise kids and teens free of diet culture

SHE WISHES PEOPLE WOULD KNOW: Food is not “good” or “bad”; all foods serve a purpose.

And that kids must gain weight in order to develop into healthy adults.

By Roizy Baum WELLSPRING / CHESHVAN 5782

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Growing up, Bracha Kopstick was fortunate enough to be raised in a home where healthy eating was encouraged. Luckily, she never had to worry about weight loss or dieting. “I always had a great relationship with healthy food and food in general,” Bracha says. “But I only learned how lucky I was when I discovered how uncommon having a healthy relationship with food is.”

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Once Bracha realized the rarity of her relationship, all she wanted to do was share the liberating feeling with others. She didn’t wait for opportunity to knock. Instead, as the quintessential go-getter, she created the opportunity on her own. “When I heard of the term ‘dietitian,’ I knew that I wanted to be just that—to enable others to enjoy the healthy relationship I had with food.”

People often erroneously think that a dietitian and nutritionist are one and the same. However, in contrast to a

nutritionist, who doesn’t require schooling and training, the road to a career in dietetics is paved with stringent criteria. “A dietitian is a regulated health professional,” Bracha explains. “Specific schooling and training must be completed, and aspiring dietitians must pass a rigorous certifying exam. Plus, our education needs to be ongoing in order for us to maintain our license. On the other hand, while some nutritionists do have training and can be great practitioners, not all people who call themselves nutrition-

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CUP OF TEA

ists have the requisite training. Importantly, there isn’t necessarily a regulatory board ensuring nutritionist are providing ethical and appropriate care.”

already be conjuring images of severely underweight or overweight individuals. But that’s usually not the case. Mostly, Bracha helps individuals struggling with their eating before it gets out of hand. “I love when a client is able to reevaluate their relationship with food. It’s a wondrous feeling when clients are able to eat previously forbidden foods without experiencing negative emotions.”

A Marathon—Not a Sprint Years of training as a dietitian takes you to diverse places. Who would think a dietitian would train in a hospital kitchen? Certain specific areas of work, such as clinical, community, and food services must be completed. “That’s how I landed in the hospital,” says Bracha. “My job was to ensure that all patients’ meals met their unique nutritional needs. The food safety requirement was my responsibility as well.”

The process to the finish line—a nutrition and food science degree—is rather intense.

In order to specialize as a dietitian, Bracha took lots of training and supervisions. “Besides for certification tests, I needed a year of internship to get hands-on experience.”

Did she gain anything by doing shifts in the hospital kitchen? Bracha admits that parts of the training were less practical for helping her clients, but they were nonetheless necessary for the sake of her degree.

“The part of the training where I gained the most,” adds Bracha, “was the clinical training and learning how to counsel. Person-to-person interactions are so important.

Every time I do a one-on-one consultation, I use my training. The nutrition field is useful as well, because the knowledge helps to create nutrition care plans and assess that they’re meeting the client’s needs.”

And what made her focus precisely on eating disorders? The fact that eating disorders are so common spurred Bracha to want concentrate specifically on that field. “If I need to sum up my job,” says Bracha, “it would be dealing with eating disorders and eating disorders prevention. It’s all about helping teens and kids develop a healthy relationship with food.”

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The girls in Trinidad and Nigeria raised the same exact questions as the girls in frum schools. Our food beliefs and the way we interact with food is universal.

Clients often need to take huge steps, and to change an eating habit requires tremendous work. “That,” says Bracha, admiration in her voice, “impresses me constantly.”

What’s the hardest part of her rewarding work? “The absolute hardest part of my job,” she says, “is when clients leave treatment before seeing results.” Whether because of financial reasons, not recognizing the severity of their issues, or not seeing quick enough results, very often a client will leave treatment. Knowing that the client will continue struggling is heartbreaking every time.

Clientele Servicing clients starting from the tender age of 8 up until 35, Bracha’s calendar is full. Besides for the face-to-face visits, Zoom appointments are in great demand, too, enabling her to see clients in the States, as well.

There’s always that memorable client, but when pressed for one, Bracha claims they’re all outstanding in their own way. “Every single client is so incredible. Recovery work is really, really hard. I’m constantly awed by how they keep moving toward regaining health, despite the struggle and real difficulty.

With individuals all leading different lives, each case is nuanced. “Because I’m dealing with individuals, the fact that everyone has their own life really needs to be taken into consideration. I need to tune into each person’s personal life—and even how their house runs—to develop plans and a course of treatment.”

Still, the questions are always the same.

“The most common question I get,” shares Bracha, “is, ‘What is healthy eating?’ People really want to know.”

And what is healthy eating? It’s eating well while still feeling good about eating, she says. “The trick is to not get overly focused on healthy eating, because that often results in restriction. I focus on helping to educate what food does for us.”

All food—even junk food—serves a purpose, physically, emotionally, and socially. “Even foods we often think of as unhealthy have a purpose,” continues Bracha. “They taste good, improve our moods, are satisfying, and give us a reason to spend time with friends. Yes, there’s a reason to eat these foods. They were created for a purpose—they nourish us somehow, and that is why they are important.”

Day in the Life of a Dietitian The scope and opportunities for dietitians are endless.

For Bracha, every day brings new prospects. From assessing clients’ nutritional and health needs to counseling clients, Bracha translates the science of nutrition into practical, everyday information.

Bracha provides a glimpse into her daily life. “Besides for treating medical conditions and promoting healthy living by providing practical advice about food and nutrition, I’m very into broadening my knowledge on the topic of eating disorders.” Indeed, Bracha never stops learning. She has weekly supervision with a dietitian who is an eating disorder supervisor.”

Dietitians often confer concurrently with licensed therapists. “The ideal setup is when my clients see a therapist as well and the two of us work hand in hand,” explains Bracha. “I focus mostly on the eating part of the disorder.”

Bracha’s followers are constantly hungry for more wellness tips. And she doesn’t disappoint. “I write blog posts, newsletters, and Instagram posts,” Bracha shares. “I write them all on my own, because messages from the heart have a greater impact. People ask me if my followers are all people dealing with eating disorders. Mostly, my followers are regular people like you and me struggling with food.” If you check out her informative blog, her growing blog audience generally consists of intuitive mothers interested in raising their kids to prevent struggles. From improving feeding experiences to healthy snack ideas and implementing nutrition programs, Bracha’s targeted advice is indispensable.

Lifestyle Revamp: Bracha’s Tips Routine is so helpful for encouraging kids and teens to develop a good relationship with food and being in tune with their body’s needs.

1. Family meals have been shown to provide many benefits to kids and teens, including lowering the risk of developing negative health and eating habits. Family meals can be any meal of the day and they don’t have to take place on a daily basis. They can consist of just one adult and one child eating any food together.

2. Have scheduled snack times as opposed to letting the kids graze as they want. A set time for eating lets kids feel their hunger and reach fullness, rather than just “topping up” their hunger. They’ll usually eat more nutritionally and learn to be more in tune with their body’s hunger and fullness needs.

3. Include carbs at each meal and snack. These foods are often demonized, but they’re so necessary, especially for kids and teens.

4. Include a vegetable or fruit at each meal or snack. The more often these foods are served the greater the chances that will be eaten.

5. After Yom Tov is often a time when people go on diets or talk about their weight. Protect your kids and teens from this talk. Eating more than usual during Yom Tov is expected, and weight gain may occur. But when this is discussed, or excessive emphasis on weight loss is modeled, kids learn that weight gain is bad and restricting food is a part of life. Normalize that bodies change and develop throughout life, and people in all body sizes need to eat well and regularly to nourish their body.

6. Don’t have a scale in the house. Having easy access to weigh themselves can become obsessive for kids and teens, and this practice may encourage them to attribute their worth to their weight.

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Frum and Food, Food and Frum Research indicates that anorexia, bulimia, and binge-eating disorders are on the rise now more than ever. It also shows that a frum lifestyle ramps it up even more. Are eating disorders indeed more prominent in the frum community? And which components of a frum lifestyle engender this finger-pointing accusation?

We’re grateful for Yiddishe simchos. And yes, every occasion is celebrated with food. Even if we’re not talking about the lavish affairs with an endless supply of gourmet food and drinks, the simple potato-kugel-and-cholent kiddush still means slices of calorie-laden fatty goodness.

Bracha emphasizes that a large chunk of frum life revolves around food. “Food is a major part of Shabbos, Yom Tov, and simchos. Along with this, we also have a strong communal desire for thinness. The combination of these two creates a bit of friction as the boundaries are twisted and miscommunicated. It doesn’t come as a surprise that this generates a negative relationship with food.”

The New C Word When COVID passed through the land, it touched everything in its wake. As cases increased and limitations were firmly set in place, formerly thriving businesses hustled for every penny and families were shuttered inside far from their loved ones. And along with the spike of cases, an increase in eating disorders became apparent as well.

For COVID, and the stress it brought with it, truly impacted kids and their eating.

It’s common for people dealing with stress to crave control. For people with eating disorders, controlling food and the body is their way of relieving distress and achieving some degree of control. Food, in general, is an area easy to control. Control your intake, control your portion size, control your meals. Bracha is quick to agree. “Lots of kids are dealing with their stress by turning to their eating habits. They control the events in their life by monitoring food—an area where they could be in control. It’s all a way to cope with uncertainty.”

On a positive note, Bracha notes how COVID brought

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If my child exhibits disturbing food habits, must I seek help right away? Maybe it’s a passing stage that they will outgrow?

ed with questions of the nutritional value of Jollof rice and Garri—typical Nigerian cuisine—Bracha was in for a surprise. “It was fascinating that the girls in Trinidad and Nigeria raised the same exact questions as the girls in frum schools. Interestingly enough, our food beliefs and the way we interact with food is universal. The same concerns and topics are coming up all over the world.”

An Ounce of Prevention Parents are curious: If my child exhibits disturbing food habits, must I seek help right away? Maybe it’s a passing stage that they will outgrow? “If only,” says Bracha, wishfully. “Tremendous support and work is required to get out of it. It’s a long and complicated haul.” improved nutritional awareness. Children were under their parents’ scrutiny more than ever. Food was in greatest demand and an excellent let’s-push-time activity. Kids were rummaging the food pantries, noshing, snacking, and eating all day. Fed up by the cycle, many parents wanted to put a stop to it and use the time to prep nutritionally balanced meals and integrate healthy eating habits. “Additionally,” Bracha adds, “there are more parents recognizing that they want their children to have a better relationship with food than they had when growing up. They want to nip that in the bud and prevent their children from going through what they did.”

We always knew we live in a small world. Throw communication platforms like Skype and Zoom into the pack, and the world is now miniscule. Reaching out to people from Trinidad and Nigeria has never been easier. And due to COVID, Bracha has had the opportunity to deliver presentations on healthy living via Zoom to many parts of the world. And yes, Trinidad and Nigeria were among the more exotic locations. But if she expected to be bombard-

Bracha debunks a popular myth. “Even when someone regains their weight, they’re not cured yet. Physically, they may be in a better place, but they may still be struggling emotionally.”

By being properly educated, so much heartache can be prevented. “If only all parents would know that kids and teens need to gain weight,” Bracha clarifies. “Parents sometimes grow hysterical when their child puts on pounds.

But weight gain is both necessary and healthy. It’s the lack of understanding that creates the fear.

“Whenever we’re strict with food or limit food, it will always backfire. If a kid wants to eat, they will find a way to do that with their independence. Sneaking food, lying, and many other negative emotions have been associated with food. The reverse is true as well. It’s also common for kids to adopt the strictness parents are exhibiting and begin limiting food themselves.”

Creating meals that meet all nutritional needs to help kids and teens develop and grow is crucial. And Bracha Kopstick’s goal is to support and educate us through the process.

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THE FUNCTIONAL DIETITIAN

Crohn’s Disease: A Case Study

By Tamar Feldman, RDN, CDE

Profile: Bentzion, 21 years old On our first videoconference consult, I met Bentzion, a serious yeshivah bachur who had been newly diagnosed with Crohn’s disease, and his parents. They reported that Bentzion’s older sister, as well as his maternal aunt, also had a mild case of Crohn’s. Since Bentzion was spending his days in yeshivah, and dietary changes were understandably difficult for his stage of life, he and his parents were inclined to trial-managing his condition with mild to moderate dietary changes rather than taking extreme measures he wouldn’t be able to maintain.

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Session 1

Session 2

At the time of our initial consult, Bentzion was only using anti-inflammatory suppository medication to manage his condition, which was termed mild. However, he still described symptoms such as mild abdominal pain and occasional diarrhea. Though his doctors had not given him much guidance regarding diet, Bentzion and his parents felt that contrary to the information they had been provided, diet was likely to have a causal effect on Crohn’s disease. Their main concern was to reduce his current symptoms and to prevent a future flare-up of his condition, which would likely lead to pressure from the medical team to advance to stronger medications.

Shidduchim concerns were also expressed, as they wanted his condition more fully managed before he entered that stage.

Bentzion reported a significant decrease in his symptoms, from a 5 to a 3 on the symptom scale at the six-week mark. However, his SIBO results just in showed a positive result for hydrogen gas, so I placed him on a six-week regimen of herbal antibiotics to treat the SIBO, adjusting his type of probiotic to a SIBO-friendly one as well. He was finding it easy to manage compliance with gluten-free/unprocessed foods, and his parents and siblings who lived near his yeshivah were very helpful in enabling him to obtain the meals and foods he needed. He continued with all supplements as per the initial session, aside from the short-term gut healing powder.

Initial Intake Data Lifestyle/personality: high achiever, somewhat intense Diet: typical yeshivah fare, high in processed foods and grease, daily Danishes, occasional soda Overall rating of his GI symptoms on a scale of 1–10 (1 = excellent, 10 = terrible): 5 Exercise: none At our initial session, Bentzion was agreeable to trying a gluten-free diet, combined with organic forms of yogurt as the only form of dairy (he was already avoiding milk due to mild discomfort following its ingestion). He also agreed to stay away from processed fats, with his only added oils being from avocado, coconut, or extra virgin olive oil, as well as to avoid a list of food additives and chemicals I gave him that are commonly found in processed foods.

He started a basic regimen of supplements, including a healing gut-health powder designed to regenerate the cells of the intestinal lining, a high-dose probiotic, high-dose curcumin, and a product called N-Acetyl-Glucosamine, of which I sourced him a vegan shellfish-free formula.

We also discussed a book for stress-management tactics, and I emphasized the inflammatory effects of the stress hormone cortisol. For added support, I put him on a six-week adrenal support supplement to improve his cortisol levels. We ordered a SIBO breath test to rule out this condition (small intestinal bacterial overgrowth), commonly associated with Crohn’s disease. Bentzion agreed to initiate a 20-minute brisk walk daily on his lunch break after I emphasized the antiinflammatory and stress-reducing effects of physical activity.

Final Follow-Up Bentzion was a delightful success case, who reported a 1–2 on his symptom scale at the 12-week mark. We left off that he would continue solely on the probiotic and the diet for the remaining year, after which we would be in touch to discuss liberalization of the diet on occasion as needed, with a special gluten-digesting enzyme to be taken before noncompliance to prevent reactions. He and his parents were surprised and grateful to learn that his Crohn’s could be managed without a super restrictive diet, as they had initially thought would be necessary.

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

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

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SERIAL DIARY

COMPASS s e rial diary as told to Libby Silberman

by Dina Lieber

Chapter 2 Something’s Not Okay May 2018 - October 2018 94

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S

W

hen Lana reached her first birthday, we started entertaining the thought that perhaps she would benefit from physical therapy to help her develop. But when push came to shove, I didn’t actually

take care of it.

Then, when she was only 14 months old, I gave birth to a baby boy. Plans of getting intervention for Lana went out the window as we busied ourselves with little Menachem.

I still shudder when I recall the period after Menachem’s birth. Things started unraveling at a frightening speed. A lactation consultant came by to help me with a minor issue regarding Menachem’s latch, and when she glanced at Lana, acting her usual strange self in the kitchen, she joined me on the couch, where I was nursing Menachem, and said to me, “Dina, it’s really uncomfortable for me to say this to you, but did you ever have your older child evaluated?”

I looked at her with what I hoped was an impassive stare. “No, what do you mean?”

“She’s so cute, but sometimes there may be more to a child than what meets the eye.”

She shifted on the couch, silent for a minute. “Perhaps you should meet someone from KidZone*. They evaluate kids with developmental delays. They can advise you.”

She scribbled a phone number on a sticky-note and placed it on the fridge under a magnet. I was confused and curious as to why she held such peculiar opinions about my daughter, but I decided to save that paper.

Yom Tov with our families. Big mistake. My sister-in-law’s baby happens to share Lana’s birthday, and automatically, all eyes were on the two almost-eighteen-month-olds.

My niece was precocious and adorable. She sang and danced and clapped and got into trouble.

I was shocked. I was in pain. I suddenly realized that my Lana, as pretty as she was (my perennial fallback consolation), was very, very, not okay. It was a horrible reality check and I never want to think about that Sukkos again.

Shortly after we returned to Israel from our Sukkos break, I mustered up the courage to see a local pediatrician to discuss my concerns. I was so embarrassed by the things she was doing that I deliberately omitted some of Lana’s behaviors.

He kindly referred me to the local branch of early intervention services for a thorough evaluation. I tried scheduling an appointment and was practically in tears when I got off the phone. They were making it so complicated for me! The next appointment was in five months, and Lana couldn’t even crawl yet!

I finally ended up using the referral from the lactation consultant to KidZone, a subsidized organization that provides quick evaluations for free to combat the nightmarishly long waits for evals covered by state-sponsored medical insurance. The purpose of their evaluations is to tell parents whether they’re just being wet-behind-the-ears-overprotective dreamers, or if the issue needs to be dealt with immediately. Then, should there be a need, they refer individuals further to the best possible treatment options.

Menachem nursed beautifully and slept most of the night.

When she was almost 18 months old, Lana and I bundled off one afternoon for her comprehensive evaluation.

Her hair was long and thick and beautiful, and she wore a designer little outfit that day. No one fell for it. After an exhausting few hours, they told me kindly that I’d better see a neurologist. The sooner the better.

“That’s what it’s like to have a baby,” said my husband, pumping his thumb like he’d just solved a difficult Gemara.

It was the first time that it occurred to me that Lana didn’t just need some OT to get her moving.

I was in la-la land for a few weeks. Motherhood wasn’t all that crazy as Lana had made it out to be for us. But Lana’s issues wouldn’t go away, good as Menachem was.

Eventually, he started developing and outshining his older sister.

“What would the neurologist do?” I wanted to know, trying to milk the OT for information. Having grown up in a very medical-oriented home with foster siblings with all kinds of issues, I knew too much, perhaps.

***

Over time, Lana began to exhibit more unusual and embarrassing behaviors. She would rock her body to and fro, bang her head into the side of the stroller, and do funny things that would make me tremble with shame.

I’m not stupid. I saw the signs and even knew what the signs were. But her charisma generally distracted anybody from her issues, and very few people picked up on them.

Sukkos rolled around and we flew to Europe to spend

“A neurologist will check if everything is alright in Lana’s brain,” the therapist told me gently. “You see, it seems to us that Lana has severe autism.”

That was the last time I made the mistake of not taking my husband with me for an appointment. *Name changed.

To be continued…

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DIY

ANTIBACTERIAL AND ANTIVIRAL PROTECTION

By Miriam Schweid

Ingredients: 20 drops thieves oil

This natural blend provides excellent protection from germs. Especially useful for teachers, childcare workers, babysitters, nurses, and home aides, use as you would Lysol or Purell. Massage into the skin, place in a diffuser, or use as a spray for antibacterial and antiviral protection. Spray door handles, sink faucets, and other surfaces that are touched often as well.

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10 drops tea tree oil 5 drops lavender oil Directions: In a 1-ounce bottle, combine all ingredients.

Fill remaining space with water. Shake well.

FEELING BETTER EVERY DAY 6 PRACTICES FOR ENHANCED WELLBEING

WHAT WE FOCUS ON GROWS SHIRA SAVIT ON HOW TO SWITCH YOUR MINDSET

INNER PARENTING MY KIDS KEEP WANTING MORE "STUFF"

EMOTIONAL EATING

By Shira Savit

Let Goodness Sprout What do you see when you look in the mirror?

“Shira, every time I look in the mirror, I hate myself,” said Miriam, a woman in her early twenties who was struggling with weight and body image. “It literally destroys my day. I see my ugly double chin, I see my stomach that looks like a fat blob, my clothes that look so unflattering on me. The weight isn’t coming off fast enough. How do I change this horrible feeling I have when I look in the mirror?”

“Change your mindset,” I told her. “What we focus on grows.”

I share this phrase time and time again with my clients: What we focus on grows.

What we focus on expands. What we give our attention to becomes our reality. This is not just a nice saying; it is evidence based in neuroscience. Our brain structure literally changes based on our experiences and thoughts. Neurons that are associated with particular thoughts get fired up as a group, forming neural pathways 98

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in the brain. The greater our focus on something, the more strongly ingrained the neural pathways become.

Think of a superhighway versus a dirt road: the neurons that fire together repeatedly for years and years allow impulses to travel like on a speedway—super quick and without resistance. New ideas create new neural pathways that, like untrodden paths, take time to smoothen. Naturally, our brain chooses the path of least resistance.

Our personal highways might be paved with “I am unworthy” or other types of negative thoughts. Alternatively, they might be full of gratitude and positivity. The main point is that the thoughts we focus on make transmission most accessible.

A woman who typically wakes up thinking to herself, Oh no. Another day of struggling with food. Another day of feeling fat, is reinforcing neural pathways that intensify her fears about food and her body (superhighway). On the contrary, when she starts her day with a positive vision of what she does want to think and feel—I want to nurture my health, eating healthy makes me feel energetic and vibrant, I know that Hashem is with me throughout my day—she will begin to lay down new neural pathways. At first these will be unfamiliar, like the dirt road. With time, however, they will become smoother and more automatic.

What we focus on grows, so we may as well focus on ideas that we want to expand. Each morning, we can take a few moments to match our thoughts with the day we want to create for ourselves. We can focus on having a calm relationship with food, reflecting on the times (even if they are few and far between) that we don’t struggle with food, thinking loving thoughts toward ourselves and our bodies.

As a homework assignment, I asked Miriam to notice one thing each day she liked about her physical appearance.

When I suggested this, she looked full of shock and sadness: “Seriously? I’m sorry, but for real, there is nothing I like about my body. I can’t pretend. I don’t wanna lie, you know.” I told her as a starting base, she didn’t have to find something she loved, she could even pinpoint something she felt neutral about. She responded, “So basically, something I don’t hate about myself?”

“Yup. Remember—what we focus on grows. If you think negative thoughts about your body, those are the neural pathways you are solidifying in your brain.” She agreed to give the “neutral thoughts” a try.

Miriam really impressed me with her ability to integrate the powerful concept of what we focus on grows. In reviewing her homework assignments over the following days, Miriam herself saw that she was beginning to redirect

her thoughts away from habitual negative judgments. She wrote: My eyebrows are neutral to me.

My fingernails are neutral to me.

I felt okay with the jacket I wore today. It was comfortable and not too tight.

I explained to Miriam that there was tremendous value in the work she had begun. In fact, the superhighway of negativity in her brain was beginning to be “pruned” (the brain’s way of removing connections that are no longer needed).

As the metaphoric dirt path got traversed more frequently, it began to become more clearly delineated.

Over the next few weeks, her homework responses transformed from “neutrals” into “likes”: I like the curls in my hair.

I like the color of my eyes.

I like my genuine smile.

The jewelry I wore today looked nice on me.

For today, I saw someone I didn’t hate when I looked in the mirror.

Miriam’s new neural pathways were growing. Her dirt road was becoming paved, so to speak, with neurons that fired together in response to her positive thoughts.

In a subsequent session, Miriam said, “I do the homework every day. I’m getting more comfortable with having more positive thoughts. But I still want my body to change.

I still want to lose weight.”

“That’s okay,” I reassured her. “However you feel toward yourself is valid. It’s true that you haven’t lost weight yet, but you can only benefit from focusing on what you do like about yourself. You are creating a highway of self-love and self-acceptance. This is fundamental to your feeling better overall. And when we feel better, we do better.”

A few months later, the day I sat down to write this article, Miriam sent me the following: (With thanks to Miriam for her permission to share her blossoming growth in writing.)

Today I liked how vibrant I looked in the mirror. I looked pretty thin. My skin looked clear and my cheekbones were pronounced on my face. I liked the way my hair looked healthier with the care I was giving it and how the outfit I was wearing lay on me. I took the time to notice this because I know that what I focus on grows.

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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6 Tips for Enhanced Wellbeing

By Shiffy Friedman With a focus in this issue on implementing step-by-step changes for a healthier lifestyle, Wellspring takes the holistic approach of encouraging proactive improvement in emotional wellness, as well. A healthy body, after all, goes hand in hand with a healthy nefesh. Take the initiative by incorporating some (or all!) of these Torah-sourced practices into your day-to-day life and reap the benefits of overall better health and wellbeing.

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1. Kickstart Right.

“Hakol holeich achar hahaschalah—Everything progresses according to the start.” (Ari Hakadosh in Eitz Chaim 4:84)

So much about what our day will look like is determined by how we start it off.

Of course, ensuring we get a proper night’s sleep is also key here, but setting the alarm for a time that allows us to catch our breath before barreling into the rush-rush-rush that life heralds enables us to welcome the new day with a proper state of mind.

Say Modeh Ani with mindfulness, acknowledging the gift of the new day, of life, and of just being here. And get dressed right away—down to your shoes. While allowing ourselves some lounge days is good for wellbeing, too, we do better when we start most days off in full gear.

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2.

Mindset Switch.

“Ki pachad pachadeti vaye’esani va’asher yagorti yavo li—For the thing I feared has befallen me, and what I dreaded is coming upon me.” (Iyov 3:24) Commentaries: The direction we set our mind upon is where we are led.

“Tracht gut vet zein gut—Think positive and it will be positive.” (Tzemach Tzedek)

It starts with one negative thought and ends with a botched-up day.

Often, all it takes is one small negative occurrence, thought, or feeling to drag us into the downward spiral and keep us stuck there for a long, long time. When we catch ourselves falling, however, we can make a conscious effort to jolt out of it. “Oops, I’m starting to paint my whole world in black now.”

Take that moment to recalibrate, to take a deep breath and refocus.

“Yes, something went wrong right now but it’s in my power to shift gears.” Imagine that you’re literally flicking a switch, making a conscious choice to think a positive thought, whether about yourself, your life circumstances, or an upcoming event you’re looking forward to—whatever it takes to keep yourself on a positive track.

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3. Alone Time.

“Mi yitein li eiver kayonah a’ufah ve’eshkonah— If only I had wings like a dove! I would fly away and be at rest.” (Tehillim 55:7)

In this verse of Tehillim, Dovid Hamelech expresses his yearning for being in solitude, in his own space, only with Hashem. Citing this passage, the Ramchal notes the importance of hisbodedus, distraction-free time spent only in the company of Hashem, for our spiritual health. Emotionally, carving out this space in our day does wonders for the nefesh.

Setting aside time to be with ourselves in solitude, giving space for what comes up, and choosing not to distract ourselves even from uncomfortable feelings—even for five minutes every day—and channeling our emotions toward Hashem and our connection with Him yields incredible benefits, both spiritual and emotional.

In Alei Shur (Shaar Shlishi) Rav Shlomo Wolbe zt”l expounds on the importance of this practice. He writes that

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if not for the nighttime, we would not have known that stars exist. When the sun shines, we can’t see their light.

Only when the sun sets does the beautiful sight of countless stars unfold before our eyes.

The same is true for the person’s inner world, says Rav Wolbe. When we spend time in the company of others, we’re constantly focused on earthly matters. We don’t realize how we operate without thought and without heart.

We’re just surviving. Then, he writes, when we take an hour to leave society and everything else we’re busy with all day long, we suddenly discover the sky of our nefesh: a spiritual depth and breadth unfolds before our eyes, distant worlds that awaken in us our love and awe, yearnings of kedushah and chessed. And if not for that designated time of hisbodedus, he concludes, we would never have known these parts of ourselves at all!

4.Gratitude Moments.

“Ivdu es Hashem besimchah… bo’u she’arav besodah—Serve Hashem with joy… enter His gates with thanksgiving” (Tehillim 100:2-4). Commentators: The path to joy is through gratitude.

The incredible thing about feeling grateful and focusing on finding what to be grateful for is that we suddenly notice how so much of what we’ve taken for granted is really a gift. And when we notice that, it’s as if we’re being granted that gift all over again, bows and ribbons and all. Whether we choose to keep a gratitude journal or simply to take a few seconds every day to express five or ten things we appreciate in our life, every time we consciously focus on being grateful, we inject ourselves with instant feel-good chemicals.

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5. Smile More.

“Acharei hape’ulos nimshachim halevavos—The heart follows our doing.” (Sefer Hachinuch)

Research has proven the incredible physiological benefits of literally shifting our facial muscles from a frown into a smile. Try it! Even if it takes effort to form that smile, if you keep at it for a few minutes at a time, you’ll instantly feel better.

In line with the adage that our hearts follow in the direction of our doing, it’s also wise to keep in mind the physical behaviors we can engage in to encourage healthier wellbeing, especially exercise. Particularly important on days when we feel less “up to it,” maintaining our regular schedule (as opposed to falling into a lethargic mode and slacking off) and keeping up with the tasks at hand helps us get less carried away by the negative emotions dragging us down.

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6.Tefillah.

“Kavei el Hashem, chazeik veyameitz libecha, vekavei el Hashem—Hope to Hashem, be strong and He will give your heart courage, and hope to Hashem.” (Tehillim 27:14)

Whether we daven through formal tefillah, in our own words, or both (highly recommended!), we will find that unburdening to Hakadosh Baruch Hu, or simply sharing the goings-on in our life with the One who is always listening feels incredibly cathartic. See it as your daily therapy session with the One who can truly help you out. The more you connect to Him through tefillah, the more you will find that it calms your spirit.

If you find that you have negative associations with this practice, speak to Hashem about that: “It’s so hard for me to daven. I don’t feel connected to You. I feel I’m not really being heard, etc.,” and sincerely ask that you merit to feel the incredible connection Dovid Hamelech describes often in Tehillim and in the passage above—of feeling Hashem strengthening your heart.

In our conversations with Hashem, one of the most critical berachos we can ask for is wellbeing, brius hanefesh. Waking up in a good mood and being able to lead a productive life while also enjoying stillness and quiet is all a gift, one that He can easily make possible for us.

In her practice as an LMSW, Shiffy Friedman realized that her knowledge in psychology was not helpful in healing the infinitely profound nefesh. An intensive search led her to discover the Torah’s direction toward a more connected life. To sign up to receive Shiffy’s weekly message on this subject, write to emotionalwellnessthroughTorah@gmail.com.

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INNER PARENTING

My Kids Keep Wanting More and More Things

By Rabbi Ezra Friedman Dear Rabbi Friedman, Thanks for an excellent, insightful column that has given me lots of food for thought in my parenting, especially how it relates to my own inner world. Here’s my question to you.

I feel that my kids are very needy. They are constantly asking for more stuff, and then more stuff. Every time they make a request, I’m torn. On the one hand, I don’t want to deprive them of what they need.

But on the other hand, I don’t want them growing up feeling entitled, thinking that whatever they fancy will come their way on a whim. What’s your take on the subject?

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Thank you for your kind words and your important question.

That kids have many needs and wants, and that they express those needs and wants is a good thing. A person naturally has many desires and yearnings, and it’s important to allow a place for that. Every time they make a request, they should feel heard. Whether their wish will be fulfilled or not will be addressed soon, but first and foremost it’s important for us to know that as parents, it is our responsibility to acknowledge those needs and listen to our children as they express them—calmly and with understanding. Statements like, “What’s the point of it?” or “You keep asking me for stuff!” are damaging.

They communicate to the child that their needs aren’t worthy, that what they have to say and what they desire is insignificant.

Thus, first it’s important to listen to the child as he expresses his need or wish, to give him the feeling that his thoughts and feelings matter. While you will eventually need to ascertain whether or not you want to fulfill this particular current desire, keep in mind that it is this feeling in a child—this feeling in a human—of wanting more and of not feeling satiated, that leads to growth and self-fulfillment. Without such a fire burning within, what else pushes a person out of bed in the morning and into a mode of doing and becoming? This, in a more nuanced, developed version, will eventually bring your child to great places.

However, at the same time as valuing, recognizing, and acknowledging your child’s desires, it’s also important not to give in to those desires by constantly bombarding him with “things.” When a child pines for a material gift, to his developing mind, his entire happiness is now dependent on this object. He fantasizes about the joy he’ll experience when he obtains the object and imagines himself feeling the sheer, unadulterated contentment he yearns for once it will be his. What he (and even many adults) doesn’t yet understand is that really, what he’s yearning for is happiness. By giving in to all the “things” a child wants, besides for raising entitled children, as you men-

tion in your letter, we subconsciously convey that their capacity for happiness is dependent on their assets.

This, of course, is a highly damaging message, one that negatively impacts the child into adulthood.

Thus, our role as parents is to find the fine line between acknowledging a child’s desires—“Wow, I see you really want that game/toy/gadget/trip, etc. What do you like about it?”— while teaching him to find happiness even without acquiring more assets.

This is a critical parenting responsibility.

Steering our focus to the inner parenting angle of the subject, if we find ourselves quick to either refuse or capitulate to a child’s requests, we may want to engage in some self-exploration. Am I granting my child his wishes because I care about him or because it’s too painful for me to witness disappointment? Am I afraid of the backlash? Do I feel guilt as a parent—and am I seeking to quiet that guilt through constantly giving in? Am I also under the belief that acquisition of assets yields happiness and all I want is for my children to be happy? If I feel self-pity for not having enough in my own life—or perhaps not having had enough as a child, I’ll certainly feel pity for my child when he complains that he doesn’t have enough, which will automatically spur me to give in to his every request.

On the other side of the coin, am I quick to oppose his wishes because I have a need to exercise control?

Could it be that this is how my wishes have been treated (even internally—the way I talk to myself when I harbor certain desires) and I thus transfer that treatment to others? Reacting to our children’s requests from a pure place necessitates taking the time to explore these possibilities and acknowledging their appearance in

our interactions.

While there will be times when we deem our children’s requests important enough to be fulfilled, there will be other times when we will conclude—from a chinuch perspective— that this particular wish should not be granted. In times like these, children will not appreciate being taught the lesson that their happiness is not dependent on this object.

So how can we teach them this critical lesson for life? It’s a message that’s important for us to convey through modeling, which necessitates our own inner work. We, too, desire “things,” and while their outer trappings may appear more mature, in essence they are the same as the toy car or doll the child yearns for. Yet, in truth, all the happiness we seek is within us. The more we work on connecting to this happiness within, as opposed to capitulating to our own desires for “things,” the more we be able to transmit this truth to our children—and also feel less misplaced pity when they cry and beg for something that isn’t what they’re truly asking for. We will be able to calmly and confidently stand our ground, knowing that we’re giving the child what’s truly good for him.

Realizing that our desires and yearnings for “things” are essentially the desire for true happiness and inner contentment, and living in accordance to this understanding by tapping in to the joy that is within instead of seeking it externally, enables us, be’ezras Hashem, to raise children who value this belief, as well. Even if they continue begging for stuff throughout their youth and adolescence (and they sure will!), our responses will emanate from a place of calm and clarity, and we’ll be happy to observe how quickly they get over their burning desire for one thing and then another.

What a Gift!

In an era and culture that’s hyper-focused on acquisitions of every sort—more assets, more prestige, more accomplishments—shifting the focus on happiness inward may feel more difficult, but it is so worthwhile. Focusing inward and finding happiness in what is available to us at this moment to enjoy and revel in will enable us to lead tranquil, content lives. If we can transmit this to our children, how blessed they will be!

One excellent technique for teaching children to appreciate the present moment (once we’ve done our own work to feel it!) is to encourage them to acknowledge the good in their life on a steady basis—“Tell me something positive/exciting/fun that happened to you today.”

“What’s one good thing you feel grateful for right now?”

“What was a happy thing that you experienced today?”

It’s incredible to watch how a child instantly rewinds their mind back to those positive moments, recounting them in great detail with a sparkle in their eye. It leaves them feeling joyous, grateful, and in good spirits. The more the child is taught to focus on what he does have, on how blessed he is, the more grateful he will feel in his current state. Instead of focusing on what he will be receiving, he will notice what he already has and connect to the happiness already available to him.

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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WHEN THE WINE SEALS THE VEAL LINE AGE CHO R EO G R APH C LA R K S B U R G , C A L I F ORN I A

{ { Herb and Shallot Crusted Veal by Chef Gabe Garcia and Tierra Sur 110

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OCTOBER 2021 / CHESHVAN 5782 / ISSUE 69

A TOAST TO OPEN TOASTS THE PERFECT EVERYDAY SOUP

ON THE MENU TONIGHT:

SWEET N' SPICY PEPPER CHICKEN

6 FOODS AND DRINKS TO FUEL YOUR BODY

132 Power Dose

By Esti Asher, MS, RDN, LD

137 Energize

By Elky Friedman

118 Open Toasts

By Yossi & Malky Levine

124 Soup of the Day

By Charnie Kohn

130 SWAP

By Yossi & Malky Levine

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142 My Table Kitchen Staples

EDITOR'S NOTE

Dear Cooks,

It feels weird to write about snuggling up on the couch with a bowl of soup when the temperatures don’t yet jive with that setting. As of this writing, I’m still deliberating whether my sons should still be wearing their shorts or moving over to the long wardrobe. I find that in times like these, I’m pulled to the new, to the next thing. I love the freshness a new season brings, stepping into the new time of year in crisp clothes not yet worn.

It’s also why I love getting new kitchen gadgets every now and then (even a new cutting board in a fun color does the trick!), as well as trying new recipes, changing them up from the same old, same old.

If you’re like me, you’ll be excited to try out the Open Toasts introduced by the Levines in this issue. While the concept of toast is a no-brainer—we’ve been eating it since forever—bringing a new twist to the table, quite literally, offers a pinch of excitement and novelty.

There’s nothing new under the sun, we know, and if you’ve

been hanging around in the kitchen for a while, you’ve probably made way more zucchini soups than you can count. But that’s where adding a new twist comes into the picture. In her soup recipes in this issue, Charnie Kohn offers fresh ideas for both zucchini and mushroom soups, enhancing these same old recipes with nutritious, filling additions.

This issue is all about adding that new twist to what you’ve already been doing on repeat—kind of like what we need once routine sets in. We don’t want to waste our time reinventing the wheel, but we do want to bring joy and pleasure to the cycle. In both her dinner recipes this month, Elky Friedman manages to bring typical evening fare up a notch. After a day of school for the kids and work for the adults (everything we do qualifies as work!), we can all use a satisfying, nourishing final meal of the day. Even if the autumn chills haven’t yet set in, we can always enjoy a bowl of good food.

To a happy routine ahead,

PINCH OF HEALTH

Esther

Instead of adding non-nutritive sauces or condiments to my cooked dishes, I go large on the pure spices, especially onion powder, garlic powder, and dried herbs. They add so much flavor to soups, chicken, and sides, especially rice. Whenever a recipe calls for onion soup mix, I opt for onion powder instead, yielding excellent results.

Z. Jacobs, Toronto, Ontario Have a healthy cooking tip to share with the Wellspring community? Please send it to info@wellspringmagazine.com.

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Open Toasts So what exactly is an open toast? In layman’s English, an open toast is comprised of a slice of bread topped with one or more savory or sweet food items. It’s one of the newer health trends where you minimize the bread intake by using only one slice, and you maximize the variety of healthy toppings.

As a result, you enjoy a more appealing and satisfying meal.

To construct an open toast, combine your favorite vegetables, cheeses, and greens, pile them on a well-toasted bread, and enjoy an upgraded, nutritious substitute to the common grilled-cheese breakfast.

Open toasts can be baked, grilled, or made in a pan. There are no rules, so go ahead and have fun experimenting!

Use whole-grain or multigrain bread to make your toast more wholesome. These delicious, crunchy open toast recipes will leave you and your family feeling satiated and energized.

Recipes, Styling, and Photography by Yossi & Malky Levine

OPEN TOASTS

Sabich Toast This is more of a Mediterranean-inspired combination that I picked up over our years living in Israel. Feel free to add, remove, or switch things up to your liking. The soft-boiled egg on top provides an extra protein boost.

1 sourdough or multigrain bread, sliced and toasted (approximately 6 slices) 1 eggplant, peeled and sliced lengthwise 4 Tbsp olive oil, divided 1 tsp salt, divided 1 sweet potato, cubed 1 cup hummus 6 eggs raw tahini silan toasted sesame seeds, for garnishing sliced scallions, for garnishing

Preheat oven to 400°F. Arrange eggplant slices on a baking sheet in a single layer.

Brush eggplant slices (both sides) with olive oil and sprinkle with ½ tsp salt. In a bowl, toss sweet potato cubes with remaining oil and salt.

Transfer vegetables to a lined baking sheet and spread in a single layer.

Roast for 20 minutes. Flip and roast until golden-brown and tender, about 10–20 more minutes.

Blend half a cup of the roasted sweet potatoes with the chummus until smooth and fully combined. Set aside.

To make soft-boiled eggs, bring a pot of water to a boil and cook eggs for 7 minutes.

To assemble, spread sweet potato-chummus blend over bread. Top with roasted eggplant and sweet potato cubes, and drizzle with tahini and silan.

Garnish with toasted sesame seeds and sliced scallions. Place soft-boiled egg on top.

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OPEN TOASTS

Greek Toast Melt Here’s one for those of you who still want their cheese on their toasts (talking for myself here too)! This combination of flavors upgrades your typical grilled cheese to a more sophisticated and nutritious alternative.

1 sourdough or multigrain bread, sliced and toasted (approximately 6 slices) 1 red pepper, sliced 1 zucchini, cut into sticks 2 Tbsp olive oil ½ tsp salt pesto sauce sliced mozzarella cheese spinach leaves feta cheese, grated, for topping

Preheat oven to 400°F. Toss red pepper and zucchini in olive oil and salt.

Roast for 15 minutes.

Spread pesto sauce over bread and cover with a slice of cheese. Top with spinach leaves, roasted peppers, and zucchini and return to oven for 5 minutes.

Top with grated feta cheese. Serve hot.

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HEART.WORKS

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SOUP OF THE DAY When the thermometer reading drops and the winter blues creep in, a bowl of warmth is what we need to raise our spirits and the temperature. Soup can be extremely filling and made very healthy without compromising on flavor.

Many soups can also be prepared in bulk and they freeze well, which allows you to spend more time snuggling on the couch with a hot bowl of goodness.

e i n r a h C

Recipes, Styling, and Photography by Charnie Kohn

SOUP OF THE DAY

SILKY CAULIFLOWERMUSHROOM SOUP Hello mushroom lovers, this recipe was created with you in mind. Roasting the vegetables lends such incredible flavor to this soup. I like when my soup has a spicy kick, so I topped it with a bit of crushed red pepper flakes, and then added some croutons for a nice crunch.

24 oz frozen cauliflower 16 oz sliced baby bella mushrooms 1 onion, diced 4 Tbsp olive oil 2 Tbsp kosher salt, divided 1 tsp onion soup mix ½ tsp thyme 2 bay leaves ⅛ tsp black pepper 6 cups water

Preheat oven to 450°F. Place cauliflower, mushrooms, and onion on a lined baking sheet.

Drizzle with olive oil and one tablespoon salt. Roast for 35 minutes.

Place roasted vegetables in a pot and add remaining ingredients.

Simmer for 45 minutes. Remove bay leaves and discard. Blend for at least five minutes, until soup is silky.

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SOUP OF THE DAY

CREAMY ZUCCHINI CHICKEN SOUP This recipe is a meal in a bowl. I love serving this soup to my son who claims he doesn’t like chicken but loves soup. I cut the chicken into minuscule pieces and he gets his protein fix without “eating chicken” (don’t let him in on the secret!).

1 onion, diced 1 Tbsp olive oil 4 medium zucchinis, unpeeled 6 cups water one pkg chicken bones, netted 1 Tbsp kosher salt 1 tsp garlic powder ⅛ tsp black pepper 4 chicken cutlets, finely diced

Heat oil in a large pot over medium heat. Sauté onion until golden. Wash zucchinis well and chop into large chunks.

(Keeping the peel on will give you a beautiful green hue.)

Add to pot and allow to sweat for about 20 minutes or until softened.

Add water, bones, and seasoning. Bring to a boil. Lower heat and simmer for two hours.

Remove bones and discard. Blend well. Add diced chicken to soup and cook for an additional fifteen minutes.

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SWAP

SWA P

By Yossi & Malky Levine

Butter

Olive Oil

Mushroom Gnocchi Pasta sauces are often loaded with cream, butter, and cheese to make them good and tasty, but this sauce relies on the flavor of the vegetables. By switching out butter to olive oil, you've got yourself a more nutritious dish.

16 oz potato or vegetable gnocchi

4 cloves garlic, crushed

¼ cup olive oil

1 tsp salt

1 onion, sliced

½ tsp cracked black pepper

8 oz portobello mushrooms, sliced

Cook gnocchi according to package instructions.

In a skillet, heat olive oil over medium heat.

Add onion and mushrooms and sauté for 6–8 minutes until soft and slightly caramelized.

Stir in garlic, salt, pepper, and cooked gnocchi and sauté an additional 3–4 minutes.

Yield: 4 servings

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TIDBITS

POWER DOSE 6 foods and drinks to fuel your body and bring you closer to your health goals

By Esti Asher, MS, RDN, LD

The aftereffects from the abundance of food throughout Yom Tov—in addition to the spirit of the fresh start of a new year—motivate many to change up their eating behaviors.

Below is a list of seven food and drink categories to help fuel your body optimally and lead you closer to your health goals. While this list may seem obvious at first glance, I encourage you to read through and internalize each point to help you feel empowered and more confident with your food choices.

Water

Fruit

Know your water preferences so you can successfully reach your hydration goals. Do you prefer water that is cold or room temperature? Carbonated or still? Flavored or unflavored? Do you prefer drinking from a cup or water bottle? With a straw or without a straw? Taking your personal water preferences into account will help you set yourself up to drink an adequate amount of water and gain from its plethora of health benefits.

If someone tells you fruit is not recommended due to its sugar content, or because it’s a carbohydrate, I’d caution you to think again before following the advice of that individual. Besides for being packed with many vitamins, minerals, and nutrients, fruits are delicious, incredibly satisfying, refreshing, and pleasing to the eye. I recommend washing fruits before putting them away so they are easy to take and eat, even in a pinch.

Vegetables

Similar to fruit, I recommend washing vegetables right after you bring them home from the supermarket or produce store. Washing (and better yet, cutting up) vegetables in advance will make them more available and appealing for you and the family to enjoy and benefit from. Furthermore, many (if not all) of us enjoy eating large volumes of food but don’t love the feeling of being uncomfortable after a meal. Filling up on vegetables allows us to eat large quantities, while also feeling light and satisfied rather than weighed down and sluggish.

Whole grains

Lean proteins

For some reason, grains as a food group often get a bad rap; it's common for people to be afraid of and restrict carbohydrates, but this is based on misinformation. Of course, different carbohydrates have different nutritional values, but there is a time and a place for all foods, especially whole grains. Carbohydrates provide energy, and making the habit to reach for a whole grain option instead of a refined sugary fix means you’re on track toward success.

Try cooking brown rice and quinoa to have them easily accessible throughout the week, and consider having whole wheat bread and whole grain/high fiber crackers and cereals on hand as well.

I recommend including protein in meals (always) and snacks (if possible) in order to help you feel satisfied.

Stocking up wisely with readily available protein options is often what differentiates those who successfully achieve and maintain their goals from those who struggle to maintain success in the long term. Consider which protein options sound delicious to you, and then stock your fridge or pantry with them for quick and easy access. Ideas include Greek yogurt, string cheese, cans of tuna, packets of smoked (or fresh) salmon, hard-boiled eggs, chummus, and premade chicken (either prepared in advance by you or rotisserie-style purchased in a store).

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TIDBITS

A Handful of Walnuts a Day May Keep Heart Disease Away Tea Sometimes we get the “munchies” (particularly at night) and feel hungry; other times we’re really just craving comfort and something to do. Keeping a supply of tea choices to enjoy may keep your tastebuds happy and your body cozy. Whether you prefer minty, fruity, spicy, or flowery teas, the tea aisle is full of options that can be enjoyed by all. Some of my personal favorites include vanilla chai (which is often dairy), “limonana,” and chamomile.

While it is already known that omega-3 fatty acids are helpful at preventing heart disease, a recent study has discovered a new benefit walnuts have to offer. In a research study published

by Circulation, a journal of the American Heart Association, researchers found that walnuts not only lowered overall cardiovascular disease risk by decreasing LDL (bad) cholesterol, but they also had an effect on the structure of the LDL cholesterol molecules by improving the quality of the LDL particles themselves.

These benefits were seen among older adults who ate a handful (approximately half a cup) of walnuts each day for two years. The study was a parallel-group randomized control trial that included test groups in both California, USA, and Barcelona, Spain. It included a total of over 600 participants.

Reducing Sugar May Prevent Millions of Disease Events

Food Enhancements Whether it’s a dressing to drizzle, nuts or seeds to sprinkle, dipping sauce to dunk into, or garnish to decorate with, it’s important to remember that eating should be pleasurable for all the senses—even if health and/or weight loss are on our radar. Eating should not feel like a chore, bland, boring, or stressful. Think of ways to make your meals and snacks more enjoyable and positive. After all, eating in a way that promotes health and self-care is in fact something to celebrate.

In addition to encouraging the imposition of a sugar tax and clearer nutrition labeling, a team of researchers have taken sugar reduction a step further by attempting to simulate and quantify the health and economic outcomes of reducing 20 percent of sugar from packaged foods and 40 percent of sugar from beverages.

Implementing proposed sugar reductions may lead to an estimated reduction of 2.48 million cardiovascular disease events (for example, strokes, heart attacks, and cardiac arrests), in addition to the prevention of 490,000 cardiovascular deaths and 750,000 diabetes cases in the United States. The research team also estimated that this sugar reduction may result in billions of dollars in savings for net healthcare costs.

The study was published by Circulation and included research teams from Massachusetts General Hospital, the Friedman School of Nutrition Science and Policy at Tufts University, Harvard T.H. Chan School of Public Health, and New York City Department of Health and Mental Hygiene. The sugar reduction policy was proposed by the US National Salt and Sugar Reduction Initiative (NSSRI). While government support and other logistics are needed to move forward with the proposal, their findings remind us that although sugar may be consumed in moderation, having an excess may not be so sweet after all.

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 via her virtual private practice. To contact Esti with feedback or inquiries regarding her nutritional services, please email her at: esti@estiashernutrition.com or visit estiashernutrition.com.

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ENERGIZE y k l E h it Hi all,

w

Now that the kids are back in school after a beautiful month of Yamim Tovim and we’ve all settled back into routine, dinner is once again in the spotlight. That hearty meal must be prepped and ready for hungry little (and big) ones after a long day at school. Here are some delicious, healthful, and easy recipes that will please you, your husband, and the kids too.

Enjoy in health!

Elky Friedman

Recipes and Text by Elky Friedman Styling and Photography by Pessi Piller

ENERGIZE

Chinese Chicken Made Easy This is probably the quickest and easiest way to make this kind of dish. No sautéing or marinating involved—absolutely no extra steps! Plus, it’s the lightest version possible.

Pairs well with any kind of rice or orzo.

1½ lbs chicken cutlets 1 24-oz bag broccoli florets 3 tbsp light olive oil ¼ cup teriyaki sauce 3 tbsp soy sauce 1½ tsp garlic powder ½ tsp onion powder ½ tsp salt Dash of pepper

Preheat oven to 350°F. Cube cutlets and place in 9”x13” pan.

Add broccoli, olive oil, teriyaki sauce, soy sauce, garlic powder, onion powder, salt, and pepper.

Toss everything very well to coat.

Bake covered for 45 minutes.

Yield: 4–6 servings

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ENERGIZE

Sweet ’n Spicy Pepper Chicken The combination of sweet and spicy, and the wonderful blend of onions, peppers, and zucchini give the chicken a rich, enticing flavor.

1 cup flour (I use white whole wheat)

1 yellow pepper, sliced thinly

½ tsp salt ½ tsp garlic powder

¾ cup sweet ’n sour duck sauce (or apricot jam)

½ tsp paprika

¼ cup ketchup (or tomato sauce)

Nonstick cooking spray

2 cloves garlic

1½ lbs chicken cutlets

1 tsp salt

1 Tbsp olive oil

½ tsp cayenne red pepper or red pepper flakes

1 medium onion

1 medium zucchini, sliced thinly

1 red pepper, sliced thinly

In a bowl, combine flour, salt, garlic powder, and paprika.

Preheat oven to 375°F. Line baking sheet and spray with nonstick cooking spray.

Dredge chicken cutlets in flour mixture, ensuring that both sides are covered.

Place on baking sheet. Spray cutlets with nonstick cooking spray. Bake for 20 minutes. Remove from oven. Transfer cutlets to 9”x13” baking pan.

Meanwhile, sauté onion in olive oil for 3 minutes. Then, add red pepper, yellow pepper, and zucchini. Sauté for 5 minutes. Add duck sauce (or apricot jam), ketchup (or tomato sauce), garlic, salt, and cayenne red pepper (or flakes). Let simmer on low for 5 more minutes. Turn off flame.

Pour vegetable sauce over chicken cutlets. Bake for 25 minutes. Serve hot.

Yield: 6–8 servings

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TOP 5 KITCHEN STAPLES Now that we’re heading into a stretch of routine, during which we hope to enjoy happy, healthy days, we like to keep a well-stocked kitchen to carry us through. What are five must-haves in your pantry, refrigerator, and/or freezer?

K

Kitchen staples for healthy eating in my home: 1. Leafy greens (mixed greens, spinach, kale, and bagged romaine) for easy salad assembly.

2. Homemade healthy salad dressings (I try to make two each week from my repertoire to change it up) ready in the fridge.

3. Variety of dried beans/ split peas/lentils for hearty soups and plant-based Crock-Pot dinner stews.

4. Large variety of inseason and good-quality fruits.

5. Variety of toasted nuts (pecans/walnuts/ almonds) for quick snacking when in a rush.

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Shira Savit, MA, MHC, INHC

Compiled by Shiffy Friedman

Tamar Feldman, RDN, CDE

THIS MONTH

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.

A

1. Almond milk. In the winter I enjoy steaming my almond milk and adding it to green tea or coffee.

2. Bananas. A daily snack for many of my family members and a staple for smoothies.

3. Nut butter (natural peanut butter, almond butter, or cashew butter). I enjoy nut butter spread on rice cakes for a late morning snack, and my husband makes a daily fruit salad drizzled with nut butter.

4. Whole spelt flour. A must-have for baking, which I do very often.

5.Dark chocolate. A daily necessity!

I specifically chose the five above because when I combine all these ingredients (plus baking powder) I end up with another must-have in my home: yummy homemade healthy muffins. My friends who visit know they will always find some healthy bakedgood concoction in my home.

2. Flax seeds. I love sprinkling these into yogurts and smoothies.

Kids love them too.

3. Natural peanut butter.

Peanut butter is a staple in my household. Why not opt for an option with less sugar?

4. Frozen herb cubes such as dill, parsley, and basil. These are amazing to have handy so they can be added to any chicken or fish recipe.

Shani Taub, CDC

5. Organic free-range eggs, freshly laid every morning by my trusty hens.

F 1. Fruits

2. Fresh and frozen vegetables 3. Crackers 4. Tuna 5. Yogurts

M

My staples vary by season. Now that the routine season has started, I’m excited to go back to normal, simple, healthy eating. Since we’re heading into fall, I’m into salads, fish and vegetables, soups, and cleaner eating.

Since the reality is that we’re more likely to take what’s convenient and handy, I like to prepare foods that fit this criteria.

Foods I like to keep in my fridge: I like to do a batch prep of salads. I buy the 32-oz rectangular containers and line them with a paper towel to absorb moisture. I place the dressing separately in a 2-oz covered container and put it into the salad container as well. This way I can just grab a salad from the fridge and the selection stays fresh for the week.

I also like to have what I call super seeds (chia, hemp, flax, etc.). They are an excellent way to add additional nutrients to foods.

In the freezer: Fish. Easy to cook with vegetables in the Betty Crocker Pizza Maker.

I also like to have frozen herb cubes that I can add to dishes for color and nutritional boost, and crushed garlic cubes to make cooking easier.

I focus on preparing healthy, easy-tograb food, so you’d find healthy baked goods as well.

I also like to have frozen strawberries and blueberries on hand. They make for a great snack or base for ices or smoothies.

In the pantry: I like to have a grain-free flour and canned vegetables. Although I don’t like using canned food on a regular basis, it’s a decent option for when needed.

Tanya Rosen, MS, CPT

1. My trusty probiotic that I take daily. (Yes, this is a fridge item, to ensure that the live cultures get the environment they need.)

Bashy Halberstam, INHC

Shaindy Oberlander, BS, INHC

W

When I got this question, I opened my fridge and pantry to see what my top five healthy staples are. Many things came to mind, but here are my top five:

M

My five must-haves in my kitchen are: 1. TAP muffins and cookies.

2. Grab-’n-go filling items, such as fruit pouches for the kids, yogurts, and string cheeses.

3. Lots of water and slushy Vitamin Water Zero (by putting it in the freezer).

4. Cut-up fruits and veggies for my family and me to munch on.

5. Diet sorbet, ices, or OMG gummies for when the sweet tooth calls.

Here’s a recipe you can make ahead of time and have enough for the week!

Grab-’n-Go Oatmeal Breakfast Cookie Ingredients: ¼ cup oat flour ½ tsp baking powder 3 Tbsp unsweetened applesauce 1–2 tsp honey or agave syrup 1½ tsp reduced-fat peanut butter Directions: Combine oat flour and baking powder in a microwave-safe bowl.

Add the applesauce, honey, and peanut butter and stir until combined.

Microwave 1–2 minutes.

Enjoy!

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3. A dishwasher.

Home cooking is much easier than store bought, and a dishwasher makes it a lot easier to want to dirty pots. This is not something I take for granted, since the apartment I lived in in New York didn’t have one.

4. 100-calorie packs of nuts. Easy, portion controlled, healthy, and they stay fresh for a while.

5. Lots of different seasonings and spice blends.

Learning how to use spices enables you to add flavor without adding too much fat, sugar, and salt.

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1. Purple cabbage. I absolutely love having purple cabbage on hand at (almost) all times! It’s versatile, offers beautiful color, is packed with nutrients, and lasts a long time in the fridge compared to other produce. I prepare it in so many ways—shredded and kept raw for salads (either on its own or as a burst of color in a lettucebased salad), sautéed in a stir-fry, or roasted in the oven for a nice crunchy side.

2. Shelled sunflower seeds. These are great to have available to add protein, nutrients, and texture to a variety of foods/dishes. They can be thrown into a salad, added to a trail mix, tossed into yogurt, eaten on their own, or added into a quinoa or rice dish (among many other possibilities). As a bonus, they’re shelf-stable and can last a long time in the pantry!

3. Canned and frozen vegetables. I love having vegetables available for myself and my family. However, I don’t always love washing, checking, and prepping them. While I make a point of washing my produce and having it ready to eat soon after my grocery purchase, it’s good to know I can always rely on my canned or frozen stash.

4. Non-dairy milk. For those times where we’re fleishig and I want another cup of coffee, I always make sure to have some form of non-dairy milk available (usually almond or soy).

5. Yogurt. Whether it’s used as the protein component for an easy and simple meal (usually for Thursday dinner) or poked into with a straw for an easily accessible and nutritious kid-friendly snack, yogurt has a permanent place in my fridge.

Gila Glassberg, RDN, Intuitive Eating Coach

2. Canned vegetables, fruit, and fish. Same as above. They make quick meal-helpers when you’re in a rush. The prep is done!

T

There are so many must-haves in my kitchen. Here are a few of the more original ones!

Dr. Rachael Teichberg

F

1. Frozen vegetables and fruits. These are versatile and don’t get old, so they make quick throw-ins to meals (think omelets, stir-frys, and even mixed into side dishes like rice or couscous).

Esti Asher, MS, RDN, LD

Leah Wolofsky, MS, RDN

MY TABLE

I

It’s hard for me to narrow down my must-haves to just five because I’m a big pantry stocker. Here’s what we always have: 1. Lots of cereal because that’s often our go-to breakfast—quick and easy.

2. Rice cakes—the best snack. They travel well, are shelf-stable, and no washing required!

3. Grains—pasta, rice, and quinoa, because you can cook these as any dinner or lunch side dish and they’re shelfstable.

4. Dried fruits and nuts.

Easy to have on hand.

5. Coffee. Can’t go a day without coffee!

A

1. Almond flour 2. Frozen broccoli and cauliflower 3. Lots of eggs, and egg whites in a container (for a quick breakfast or lunch) 4. Fresh salmon 5. Tomato paste or sugar-free tomato sauce and/or tehina

RANDOM

Age: 31 Location: Los Angeles, California

Questions

Occupation: Teacher

for

Tziporah L.

My favorite exercise

Crunchy salad (salad topped with nuts or seeds)

One misconception I used

Brisk walking

to have about health:

As long as I’m eating healthy food, I can eat as much as I please.

One interesting thing I’ve learned about health: The quantity of our food plays a significant role in our health, and the body eventually gets accustomed to eating less.

Healthy supper in a pinch:

One food I avoid at all costs

Candy Lettuce salad with grilled chicken cutlets, topped with one of my favorite dressings (that I prepare in advance and keep in the fridge)

Don’t eat after dinner.

WELLSPRING / CHESHVAN 5782

To answer these questions for an upcoming issue, please write to info@wellspringmagazine.com, subject title “Random.”

My favorite health food:

Family: 6 kids

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