Wellspring Issue #83

y

Inner Parenting

how To uSher More lighT inTo Your hoMe bY TaCkling ThoSe "bad MoodS"

DECEMBER 2022 // KISLEV 5783 // ISSUE 83

To Thank and To Praise...

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CounTing Their bleSSingS in The lab

Will practicing gratitude influence the health of this month’s Samples?

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Cup of Tea wiTh YeChiel SChrader A homeopath looks at the whole picture, not just one symptom

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Pediatric Nutrition

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In the face of a nationwide staff shortage, we’re delighted that over 300 new nurses have chosen to join the Maimonides team to serve you and your family.

WELLSPRING / KISLEV 5783

5

EDITOR'S NOTE

A Thousand Glowing Candles

O

ne night a few weeks ago, I was up with some of my kids, wading through another bout of jet lag. It was just the little ones— the older ones acclimate more easily to the time change (but I guess my kid at heart is still going strong). Seeking a calm yet engaging medium of entertainment for the preschoolers, I went with storytelling. Their book of choice was My Mommy Loves Me (published by Israel Bookshop, written by me) which they can now repeat as a sing-song recital every time we read it. With each of us holding our own book (the perks of having a Mommy author!), we moved through page by page, enjoying a lively discussion on the many ways through which I express my love to them.

Given their age, what most appealed to my son and daughter were the vibrant images that bring the text to life. (“Did you also draw these pictures, Mommy?” “No, I just wrote the words.” “Wow, you write like a computer.”) As we inched our way through the pages and the sun began to peak out from under the horizon, the questions and comments kept pouring in. “Look at this pretty bed,” my son exclaimed. “And the curtains,” remarked my daughter, who was born a week before the book went to print (because the publisher kindly waited to include her name in the dedication page).

Watching them ooh and aah over the images, I remembered the conversations I had with the

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WELLSPRING / DECEMBER 2022

incredible publishing team back then as we were preparing the book for print. How could we depict the mother as most loving and yet most relatable, as present for and devoted to her children but not superhuman? From the content perspective, my concern was to not paint a too-perfect Mommy (which also carried over into the design, characterized by a kitchen counter with a healthy dose of clutter).

From the design perspective, as was evident from my kids’ comments, we wanted to depict a child living an idyllic childhood—pretty bed and all—but not that idyllic that kids would get stuck on the unrealistic portrayal.

A

s writers, editors, illustrators, designers and anyone whose work is made available to the public can attest, we try to be vigilant about not setting a bar that is too high, of generating expectations that aren’t realistic. Especially in the realm of health and wellness, it would be dangerous to convey messages promoting perfection. As much as our goal is to encourage healthy living, it’s also about promoting a healthy perspective on living, of which a critical component is accepting our humanness.

We are blessed to have a wide array of contributors whose philosophy is in line with this mindset. Just this week, as I reviewed the tips from our valued contributor Shaindy Oberlander, whose concise bits of wisdom you can now find in the Holistic column, this subject came to the fore. In our conversation re-

garding her advice, Shaindy related—with refreshing candor—that what makes her work with her clients so successful and fulfilling is that she relates to their journey. “It’s a work in progress,” she wrote.

“I mean what I say when I write what you read… It is important to practice what I preach even though I understand the science and psychology behind it… Living this way makes my work so much more real as I can get closer to my clients’ struggles and truly feel for them.”

So yes, we work hard on our end to churn out health-related content for all of you—but know that all of us on this end can very well relate to your struggles, your challenges, and hopefully, your victories.

I

ndeed, this is one of the most heartwarming aspects of Chanukah—looking out into the street and watching the candles glisten from the many windows we face.

Life pulses in each home, and where there is life there is humanness—ups and downs, struggles and victories. On Chanukah, we choose to celebrate the victories, to focus on how far we’ve come as a nation, how connected we’ve remained to Hashem and His Torah, and how much of His love we’ve felt throughout the ages. When we celebrate together, the joy is tenfold.

A freilichen Chanukah to all of you, dear readers,

n a m d e i r F y f Shif WELL- PUT If we recognized how much we don’t know, we’d know a lot more.

Yechiel Schrader, CHC, CCH

WELLSPRING / KISLEV 5783

7

CONTENTS

DECEMBER 2022 KISLEV 5783 ISSUE 83 Our next issue will appear on Wednesday, January 4th iy"H.

WELL INFORMED 10

Springboard

18

Spiritual Eating

20

Torah Wellspring

24

Health Updates

LIVING WELL

44

30

FYI

34

Community

36

Fitness

66

Cup of Tea

78

Serial Diary

81

DIY

GOING GOAT Cover Feature

WELLBEING

By Esther Retek With Chanukah on the horizon, dairy’s on the menu these days. But which type?

The juice on goat’s milk— is it the curative “superdrink” it’s touted to be?

84

Inner Parenting

88

OT@Home

90 Tap In

FAREWELL 130 Holistic

93

SEASONED 8

WELLSPRING / DECEMBER 2022

56 GRATITUDE FOR HEALING Sample

By Libby Silberman During the Chanukah season, lehodos lehaleil uleshabeach is more relevant than ever. Can practicing gratitude regularly facilitate health and healing?

FOODS AND STONES Ask the Nutritionist

By Laura Shammah, MS, RDN I recently suffered from a very painful bout of kidney stones, which were eventually expelled on their own. The agony, however, was excruciating and I’m willing to try anything to avoid experiencing this again.

39

74

SMITTEN Medical Saga As told to Roizy Baum We didn’t need an Einstein to figure it out. Fifteen family members with abdominal cramps, diarrhea, and severe vomiting.

WELLSPRING / KISLEV 5783

9

SPRINGBOARD

On Cold Weather, Chamomile Tea, Kefir Grains, and More

Stop Bundling Up Issue #82: The Doctor Is In

I was excited to see Dr. Berkovich’s response to the worried mother in last issue’s magazine. Of course, we’re responsible for our health and we shouldn’t be spending too much time in the cold air when our body is sending signals that it isn’t comfortable, but as a big fan of the Wim Hof method, which I was introduced to in these pages, I’ve been awed by how much our body can actually handle—and handle well.

According to Dutch extreme athlete 10

WELLSPRING / DECEMBER 2022

Wim Hof (of the Ice Bath fame), who teaches a groundbreaking method of breathing and dealing with extreme temperature, we’re actually doing ourselves and our children a great disservice by bundling up and training the body to fear and resist cold temperatures. In fact, he encourages the cold shower method, in which one deliberately stands under cold running water for a number of minutes while breathing deeply and slowly, as opposed to the shallow, rapid breaths that we’ve become accustomed to taking in these circumstances. This reaction teaches the body to embrace the cold, to stop fighting it, and to

maintain its equilibrium. He explains that it activates our brown body fat, the kind of natural built-in warming mechanism in the body that also keeps animals warm in winter.

Since I’ve started following his advice, I’ve found that my body doesn’t resist cold the way it once did. I can spend more time outdoors without being negatively impacted by it. And, as the research already proved, I’ve had less—not more— winter ailments during these last few winters.

Yaakov S. Jackson, New Jersey

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11

Quick Question

SPRINGBOARD

Question: My eight-year-old son’s rebbi called my husband to recommend that he take Ritalin. Our son is a lively, active little boy—but within the range of “normal.” It’s possible that he finds it difficult to sit still for many hours at a time. I’m really reluctant to medicate my child. Is the medication dangerous? What are its side effects? And, most importantly, are there any other natural interventions for us to try to help him remain more calm and focused?

Answer: It’s a good idea to discuss this matter with your son’s rebbi or principal—to find out why they’re recommending that he be put on Ritalin. Ritalin stimulates the brain to make a child more alert and focused.

However, it is a medication, after all, impacting one of the body’s most central organs. Its most pronounced possible side effects are heart palpitations and seizures, in some children.

You may want to first explore the route of brain gym, brain balancing, and deep breathing, along with natural supplements. I find that most schools are willing to work with the parents and cooperate as long as the child’s issues are being addressed.

Regarding supplements, your child may benefit from taking Omega 3, B vitamins, and Focus supplements.

In addition, if the family is experiencing a stressful temporary situation at home, such as the birth of a new baby, parents on vacation, or other changes, these circumstances do not warrant the need for medication at all. If the emotional situation is long term, such as issues in the parents’ marriage or with the parenting, medication is also not the ideal solution. Rather, focusing on providing the child with a more stable, calm environment can make all the difference.

Be well, Miriam Schweid, health consultant and kinesiologist

Warm Up the Milk?

Issue #82: Seasoned

The chamomile tea latte was a total hit! I had some friends over on Motzai Shabbos and served it.

Everyone loved it.

I noticed that the recipe said to put the tea bag in boiling water, but it didn’t say anything about heating up the milk. Was it supposed to? We thought it might not be hot enough, so we warmed up the milk and only then blended it—and it was perfect!

Meira L. 12

WELLSPRING / DECEMBER 2022

The Levines respond: Thank you for the feedback. We’re glad to hear that you and your friends enjoyed the tea!

Regarding the milk, if you like your drink really hot, we’d recommend heating up the milk first or adding less of it.

The Right Setting Issue #82: Cup of Tea

First, I would like to express my

appreciation for your monthly magazine. As soon as I finish reading it, I look forward to the next month’s issue.

Regarding the interview with Dr. Judy Ribner, I found myself nodding along as I read the article. There’s so much merit in having a more handsoff birth. Still, I feel that delivering a baby in a hospital setting is safer for both mother and baby. If something goes wrong, chas veshalom, the OR and NICU are right there.

A woman could have a very natural and calm birthing experience by using a midwife or doctor who supports her views, or in a birthing center. I

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WELLSPRING / KISLEV 5783

13

The Doctor Is In

SPRINGBOARD

Question: My family member was recently diagnosed with breast cancer. All the women in my family are healthy and no one has had cancer before. Should we all start getting tested for cancer, and if so what are the steps?

Answer: I’m sorry to hear about the diagnosis. Breast cancer is the most common cancer in women. Approximately one in eight women will be diagnosed with breast cancer in her lifetime. The prognosis of breast cancer depends on the type of cancer, extent of the spread and other factors. While there is no specific “test” for this disease, there are screens to help detect it. The most common one is called a mammogram.

Mammograms are used to identify cancer before any symptoms develop. The earlier the diagnosis is made, the higher the likelihood of successful treatment, so early detection is very important. Mammograms use a low dose X-ray of the breasts to look for any abnormalities. If something does look abnormal, further testing, such as an ultrasound or biopsy (taking a small sample of the breast with a needle) may be recommended.

first-degree relative was diagnosed but not before age thirty.

Most doctors recommend that annual mammograms start at age forty. However, some women have a higher risk of developing breast cancer and may benefit from more frequent and earlier mammograms. Women with a first-degree relative with breast cancer should start screening mammography ten years before the

Depending on how closely related you are to this family member, your doctor may recommend annual screening mammograms for you and other women in your family.

Although most women diagnosed with breast cancer do not have a family history of the disease, you should be aware of important risk factors. These include certain genetic mutations (like BRCA), having a strong family history of cancer or a first-degree relative with a genetic mutation, having had radiation to the chest in the past, prolonged periods of time without childbirth, and going through menopause later in life. Women at high risk may need additional screening with ultrasound or MRI. Some of these risk factors are stronger than others, so each person’s case should be discussed with her primary health care provider. All women should have a risk assessment before age thirty.

Refuah sheleimah to your relative, and may we only share good news.

Rebecca Gamss, MD, Diagnostic Radiology Member, JOWMA preventative health committee

know a few friends who did it this way and they were very happy with the outcome. May we all be zocheh to health and mazel.

Libby G. Monsey, New York

What An Experience Issue #82: Cup of Tea

Thanks for an informative interview with Dr. Judy Ribner. I understand

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WELLSPRING / DECEMBER 2022

that Wellspring does not promote or endorse the views expressed in Cup of Tea, but I just want to put it out there how pleasant and calm my recent home birth experience was. As a low-risk woman, I opted to give birth this way and the entire process was just simply beautiful. I loved that I was in my own space, that the focus was just on me and my baby, and that the atmosphere was so relaxed and tranquil. I did choose to go away immediately after I gave birth, because I felt it was important for me to recuperate away from the rest of the family, but those initial

few hours at home were very special.

Much appreciation for a fabulous magazine, Name Withheld Upon Request

Not the New Norm Issue #82: Cup of Tea

I consider myself quite a health nut and I’m proud of it! I love your magazine and I usually implement

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15

Question:

I’m concerned about my child’s protein intake.

She is really picky and will only eat a few foods, most of which are not proteins like chicken or fish. What can I do? Should I use a protein powder?

Answer: We as a society are overly concerned with protein. My theory is that fat was villainized in the ’80s and carbohydrates have been “evil” since the ’90s. What’s left? Protein. So we get to fixate on it. (Fiber too!)

There isn’t a need to fixate on any single macronutrient—or micronutrient for that matter. Kids meet their needs over the course of a few meals or even days, but not usually in a single meal. Pushing for them to consume a balance of foods at any one meal could add to mealtime pressure, which is known to reduce the appetite. They will likely eat less overall if you push!

It’s wise to keep these two facts in mind: First, most kids will meet their protein needs without effort. Protein is in almost everything we eat.

Second, kids (and adults) don’t actually need the amount of protein we think they do. A fouryear-old child will meet his protein needs with an egg, a glass of milk, and a piece of cheese. A serving of pasta has as much protein as an egg!

If you’re concerned, touch base with a pediatric registered dietitian who can discuss both your food and the atmosphere around your food. A healthy relationship with food will last a lifetime!

Yaffi Lvova, RDN Yaffi Lvova, RDN, is a dietitian and food enjoyment activist who encourages positive nutrition through writing, speaking, and Nap Time Nutrition, her video blog and podcast. Find out more at babybloomnutrition.com.

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WELLSPRING / DECEMBER 2022

Pediatric Nutrition

SPRINGBOARD

some ideas after reading each issue.

Regarding the article on homebirth, here’s my plea: Please don’t make home birthing sound like the new norm. The matter is not so simple. I have very pleasant labors in a hospital with no medical intervention. Hospitals and doctors respect your wishes if you act polite and respectful—I’m talking from experience. Delivering at home may seem nice in theory but in reality it is not responsible. Unfortunately, things could go wrong such as a drop in the baby’s heart rate, hemorrhaging after birth, or a change in the baby’s position. Midwives at a home birth are not equipped to deal with such complications. Home birth is intended for when everything works out just fine, but who can guarantee us that?

Etty P. Airmont, New York

Out and About Issue #82: Cover Feature

Many thanks for a publication that has enriched my life in too many ways to count. I found the feature on the clock changes to be fascinating—it’s always nice to learn something new—and the sentiments of the “summer girls” really resonated with me.

I literally took Rivka’s advice and ran with it: This entire week, I’ve made it my business to do a quick morning stroll every day. Instead of relying on my email grocery list or on my postwork grocery stop, I did a brisk walk to the supermarket and back just to get the basics for the day, and most importantly,

T. Habertal Passaic, New Jersey

ISO Kefir Grains Issue #81: Sample

Thank you for a well-researched and engaging Sample on kefir and its health benefits. I’m convinced!

I’ve asked around in search of a kefir starter but so far have been unsuccessful in obtaining the grains.

Would you have any leads on where I can get grains from?

Thanks, Mindy M. New Jersey

Libby Silberman responds: For starters, you’re in good company.

A good number of readers had the same question. There does seem to be a shortage of kosher kefir grains in the NY/NJ area.

If anyone in the tristate area has kefir grains and is willing to share, please contact info@wellspringmagazine. com so we can help readers who want to make kefir get started.

If you are located in Israel and would like kefir grains, you can contact me directly by sending an email to libby@wellspringmagazine. com.

The Alarm Works Issue #82: FYI

It felt so good to read the bedwetting article with a sense of relief and passive interest, knowing

that our eight-year-old is finally not waking up to wet sheets every morning. Just a few months ago, I’d be desperately getting through the lines, hoping to find a solution to the unpleasant issue. Today, I can baruch Hashem report that he’s moved on.

The intervention that worked for us, obviously with the help of Hashem, was the bladder alarm clock. We placed it in our son’s pajamas for about four weeks, after which he started waking up on his own. About two months in, there was no need for the alarm anymore.

I hope that parents reading this who are still struggling with bedwetting kids will try this method as well in order to help their child. It’s made such a difference not only to his state of dryness but also his self-esteem.

Thanks for a fabulous magazine.

Name Withheld Upon Request

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.

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.

to get some sunshine in before I sat into the office for the day. I’m happy to report that I felt much better than I’ve felt in while.

WELLSPRING / KISLEV 5783

17

SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

Are We Doing What We Can To Prevent Illness?

A fascinating conversation between the Roman Emperor Antoninus and Rabbi Yehudah HaNasi is recorded in the Gemara (Tosafos in Bava Basra 144b).

Antoninus was embarking on a journey and asked Rebbe to pray for his safe trip.

“It should be Hashem’s Will that you be saved from getting a cold,” Rebbe replied.

“That’s a prayer?” Antoninus responded in wonderment. “I can add one garment [i.e., put on a sweater, or coat] and the cold will go away.”

Rebbe then said, “It should be Hashem’s Will that you be saved from a heat wave.”

“That’s a real prayer,” Antinonus confirmed. For as it is written, “There is no hiding from His heat.”

The Tosafos cite this exchange as a proof of the famous statement, “Everything is in the hands of Heaven except for cold drafts.” Elsewhere, the Gemara also tells us, “Everything is in the hands of Heaven except for fear of Heaven.”

We’re taught that Hashem controls everything in this world but gives man the autonomy to either acknowledge His supreme existence, and therefore have awe and fear of Him, or not. In addition, we understand that all maladies and challenges that come upon us are directly from Divine decree—with the exception of catching a cold. Why is that?

The Tosafos explain, “Hashem gave us the knowledge to guard ourselves from colds, and gave us clothes to wear.”

The Gemara sources this idea from a verse in Mishlei (22:5): “Cold drafts are snares in the way of a stubborn person;

one who guards his soul will distance himself from them.” The Rashbam learns from here that a stubborn person fails to act appropriately in cold weather, but a sensible person protects himself.

How? By wearing proper clothes.

Hashem gives us all the basic understanding to identify the varying seasons of nature He created—including cold winter days—and to react accordingly so as not to get sick. We’re not allowed to rely on miracles to guard our health. We have to objectively discern the elements around us and act suitably—and suit up properly. We’re held accountable for not only valuing and safeguarding our own wellbeing, but for setting a proper example for our children.

And, as the Rambam explains, this is not just limited to walking outside in shirtsleeves on a cold winter day. He writes in his Commentary to the Mishnah (ninth perek of the Gemara in Bava Basra 144b), “A person who accustoms himself to a behavior that is clearly known to all people to cause sickness, for example habitually eating unhealthy foods, or standing for long periods in the heat of the sun or in the cold air; this judgment is like one who injured themselves with their own hands.”

Since that’s not a category any of us wants to be in, our work is to ensure that all the deeds we engage in and all the foods we eat are aligned with the healthy lives we want to live.

Rabbi Eli Glaser, CNWC, CWMS, is the founder and director of Soveya and the author of the best-selling book Enough Is Enough—How the Soveya Solution Is Revolutionizing the Diet and Weight-Loss World, available on Amazon and at Barnes & Nobles and Judaica Plaza in Lakewood. He has worked with thousands of clients around the world and has maintained a 130-pound weight loss for the last 19 years. For more information about Soveya’s programs call 732-578-8800, email info@soveya.com, or visit www. soveya.com.

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WELLSPRING / DECEMBER 2022

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WELLSPRING / KISLEV 5783

19

TORAH WELLSPRING

By Rabbi Ezra Friedman

Even in the Darkest Crevice Chanukah teaches us how to deal with the choshech in our lives

It is during the darkest days of winter that we celebrate Chanukah, the Yom Tov that has the koach to plant light and joy into our hearts.

A primary theme in this Yom Tov is lehodos lehalel uleshabeiach, to thank and praise, to see the good with which Hakadosh Baruch Hu showers us. Like the glistening candles of the menorah that light up even the darkest room, there is a way for us Yidden to usher more light into our lives, regardless of our circumstances.

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In these days of galus, each of us Yidden wages our own battles and wakes up to our unique set of challenges every morning. No Yid in galus, no matter how gifted or blessed or pious, is exempt from feeling some kind of darkness. Choshech does not only refer to externally apparent struggles

like illness and poverty. So many of us experience darkness internally, whether they manifest as feelings of sadness, unworthiness, despair, loneliness, or anxiety. These are all gargantuan nisyonos, each in their own right.

No Denying, No Resisting Chanukah has the incredible koach to teach us something that seems elusive to so many: how to correctly deal with the choshech in our lives, particularly the internal darkness many of us experience.

Learning how to effectively deal with challenges in life—be it difficult people, difficult emotions, or difficult circumstances—is perhaps a person’s wisest and most important investment. Denying that the darkness exists, which is the comfort zone of the majority, is not a wise approach. Not only does it not help us conquer our struggles, it causes us to be manipulated by these emotions. Yet, on the other hand, waging war against the circumstance—such as by seeking a culprit to blame—is also not a solution. Both numbing and fighting pain are a futile effort in conquering it.

Neither of these approaches enables the person to actualize the potential for growth that lies hidden in the nisayon.

As Yidden, we know that nothing in this world happens “just because,” not even a nuisance as minor as be-

ing stuck in a traffic jam. Rather, every single incident is orchestrated with Hashgachah pratis, directed toward us with meticulous precision.

Resisting this “darkness” or denying its existence inhibits us from receiving—and then actualizing—the intended message.

Toward the end of the Torah, when Moshe Rabbeinu prepares to depart from Klal Yisrael, he delivers a healing promise. Speaking of the nations, he urges the Yidden, “Be strong and be courageous; neither fear nor be dismayed by [the nations], for Hashem is the One who goes with you, lo yarpecha velo ya’azveka—He will neither fail you, nor forsake you” (Devarim 31:6). Commenting on this verse, Rashi offers an insight that’s a balm to the neshamah of a galus Yid. “Lo yitein lecha rifyon,” Moshe Rabbeinu promised. The word “yarpecha” stems from the root “rafa,” meaning “weak.” In this context, Moshe told Klal Yisrael, “Hashem will not give you cause for weakness resulting from your being forsaken by Him.” When Hashem realizes that we’ve distanced ourselves from Him, He holds our hand tight in order to strengthen us. Like a father who holds his son’s hand firmly so he won’t run into the street, Hakadosh Baruch Hu will sometimes grip us tightly because He doesn’t want us to let go, holding on tighter and tighter as we try to break away. Just as this firm handgrip can feel uncomfortable or even painful,

when Hashem holds us in this way, the challenge we experience may feel excruciating.

After Adam Harishon committed the first cheit—which is characterized as a distancing from Hashem— Hakadosh Baruch Hu called to him, “Ayeka? Where are you?” That’s the call we hear until today. Every time a distance occurs, Hashem wants to draw us near; He will do whatever it takes so we can be close to Him. That’s the perceived darkness that we experience. But contrary to what we may have believed, the challenge that seems like a patch of darkness in our life is essentially a call for closeness, a loving beckoning for deeper connection. Hashem isn’t holding us tighter in a punitive way, only because He’s calling to us with love, “Come closer to Me, My child.”

To See the Purpose Once we understand the purpose of our darkness, we can approach it differently. Instead of fighting or ignoring it, we can do as we do on Chanukah: light candles instead. Banishing darkness, we know, is impossible.

Instead, we can strike that match and light up a room. That light we speak of is clarity, the knowing that everything is sent to me from Above, the knowing that this is tailor-made for my tachlis, the knowing that through accepting this difficult moment I can grow

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WELLBEING FEATURE

Leading by example

Thank you to the dedicated Maimonides staff which has been recognized once again for delivering exceptional care.

Out of 200+ hospitals in New York State, we are proud to be ranked among the top 30 that meet “high U.S. News standards.”

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WELLSPRING / DECEMBER 2022

No Yid in galus, no matter how gifted or blessed or pious, is exempt from feeling some kind of darkness. closer to Hakadosh Baruch Hu. And when this is clear for us, we can actually start with the lehodos lehaleil uleshabeiach, thanking Hashem even for what seems so bleak and undesirable.

From this perspective, we understand the famous verse (Berachos 60b), “Chayav adam levareich al hara’ah kesheim shemevareich al hatovah.” From the outset, these words seem difficult to understand. How can one be grateful for the bad just as he is grateful for the good? But with the recognition that the challenges in life emanate from Hashem’s love for us and that they’re a means for greater connection, we understand just how true these words are. Furthermore, when a Yid thanks Hashem for his pain, he invites light into his life and into the circumstance. Instead of fighting the darkness, he channels it toward his connection with Hakadosh Baruch Hu. The more he thanks for what appears dark, the more light he will find in it.

The only way for yissurim to move on is by dealing with them properly, which is to be present to them.

Just as we sit at the candles for the full half hour, filling our being with their glow and the chizuk that emanates from the Chanukah message, when we sit with our pain with the cognition that this is from Hakadosh Baruch Hu, that it hurts but it’s good for me, and we let it pass through us, we invite light into our choshech.

On Chanukah, the usually dark winter nights are aglow. We don’t escape the darkness; we don’t fight it. Instead, we flood the choshech with light. Light represents awareness, it represents seeing the nisayon with eyes that are set on the goal, that want to come away from the nisayon having tapped into its purpose.

This is the ohr of Chanukah—when we start noticing the underlying berachah in everything Hashem sends our way. It is not always so simple, especially when we’re programmed to fight the pain away. But the more we can introduce this awareness into our life, the more we’ll bask in the glow that a life of emunah and simchah generates. It is then that we will be zocheh to a truly freilichen Chanukah and a simchas tamid.

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

WELLSPRING / KISLEV 5783

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UPDATES

By Esther Retek

From One Desk to Another How your colleagues can impact your lifestyle Do you find yourself eyeing your workmate’s flavorful salads and tempting cut-up fruits, hoping to follow her lead? A new study suggests that a colleague’s healthy lifestyle habits and encouragement have the potential to create a culture of health at the workplace and motivate the entire team to lead a healthier lifestyle.

Exercising and healthy eating are not just individual choices. They’re heavily influenced by family members, friends, or neighbors. And although the difference family and friends make on our choices has been researched and discussed often, little attention has been given to the role of co-workers, who are another important interpersonal influence. People spend many hours at work, surrounded by mostly the same colleagues—who could significantly shape their choices. The scientists studied to what extent colleagues may play a part in one another’s eating and exercise behaviors.

For the study, published in BMC Public Health, the researchers used the European Sustainable Workforce Survey, with data on over four thousand employees. Using the 24

WELLSPRING / DECEMBER 2022

data, they explored whether employees are more likely to eat fruit and vegetables as well as engage in physical activity when their colleagues modeled or encouraged a healthy lifestyle.

In terms of healthier eating, the correlation was positive.

No major news there, given the impact of social influence.

However, contrary to their expectations, the researchers found that physical activity was not affected unless there was explicit encouragement from colleagues. One explanation offered for this result was that physical activity typically takes place outside working hours, where it is rarely observed by colleagues.

Overall, colleagues’ encouragement and own healthy behaviors have the potential to contribute to creating a culture of health at the workplace and support all employees in making healthy choices. If your colleagues are still opting for cookies and cake at their lunch break, be the first one to model healthy eating and watch—with pride—the impact of your choices.

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WELLSPRING / KISLEV 5783

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UPDATES

Thanks, Hubby!

The powerful effect of gratitude in a marriage An attitude of gratitude is a building block in marriage, and hopefully you’ve known that from the beginning, but now there’s even more evidence that gratitude is what keeps a couple going when conflict, tension, or difficult situations crop up.

The results of the study suggest that gratitude for one’s spouse may be a powerful tool for couples in both increasing relationship satisfaction and commitment and protecting couples from inevitable conflict and strains. Published in the Journal of Social and Personal Relationships, the study reveals that individuals who feel appreciated by their partners have better-functioning relationships that are more resilient to internal and external stressors, both in the moment when the appreciation is expressed and over the long term.

Over a 15-month period, Allen W. Barton, a professor of human development and family studies at the University of Illinois Urbana-Champaign, and his team examined the effects that gratitude had on the relationships of 316 African American couples. Most of the couples who participated in the study had been married for close to ten years or more.

Over the 15-month period, the couples were surveyed three times about their arguing and conflict resolution, their expressions of gratitude to their partner and their levels of perceived gratitude from their partner. The participants also reported on their current levels of financial strain.

Respondents rated their satisfaction with their relationship—ranging from perfectly happy to very unhappy—the relationship's level of stability, and their confidence in their future together. Respondents completed the surveys again 26

WELLSPRING / DECEMBER 2022

8 and 15 months after the initial assessment so the team could measure the effects of both forms of gratitude over time.

The researchers hypothesized that perceived gratitude from one’s spouse would have what we call stress-buffering effects—it would protect couples from the declines in relationship quality that typically happen during harder times.

Not surprisingly, individuals in the study with higher levels of gratitude were more satisfied with their relationship, the team found. These individuals had greater confidence in the relationship’s future and reported less instability, such as discussions or thoughts about breaking up.

When the team looked at protective effects, they found that higher levels of genuine gratitude safeguarded couples against the high-level stresses of financial strain, and these couples “did not exhibit as strong of declines in relationship satisfaction or confidence, or the increases in instability that we typically see” with these types of stressors, Barton said.

Even more so, the study notes that even if the couple’s negative communication increased, provided they still felt appreciated by their partner, their relationship quality did not decline as much over time. The team concluded that sincere gratitude among partners is vital for the health of their relationship.

Where to start if you’re struggling with expressing gratitude? Spontaneous thank-you notes, inexpensive mementos, being mindful of the helpful things spouse does for you, and getting in the habit of saying thank you for the smallest acts can all help with flexing your gratitude muscles and consequently greatly affect your marriage.

Maimonides and the community

After years of friendship between Maimonides and the community, with tens of thousands of patients treated, and a lasting commitment to honor the community’s unique traditions, we remain guided by the importance of a strong partnership between the institution and those we serve.

We appreciate that the community shares this goal and that the divisiveness of a privately funded campaign does not broadly reflect the community’s approach.

We look forward to continuing to serve you with loyalty.

UPDATES

New! Mini Column

Demystified

Myth: Blame those doughnuts for your acne.

Fact: You can eat your doughnuts, latkes, and other greasy foods this Chanukah without having to fret about

the inevitable zits. Well, almost. Though fried foods may be detrimental to health for various reasons, causing acne is not one of them. It’s not the potato chips or the fries, according to Web MD and peer-reviewed journals. Despite the popular myth, experts are still trying to find the connection between greasy foods and acne, but haven’t yet unearthed a substantial link.

So what does cause these irksome pimples? In Clear Skin Diet, a well-researched book on skin, co-author Valori Treloar, MD, points out that the real culprit is sugar. A diet high in simple carbohydrates and sugar spikes blood sugar. “Your body responds by cranking out more insulin, which increases the production of skin oils and contributes to the clogging of follicles. It can wreak havoc on your skin,” she writes.

It turns out that there’s another unknown culprit to blame. While eating greasy foods may not cause pimples, frying them may very likely result in acne. Ellen Marmur, MD, associate clinical professor of dermatology at Mount Sinai Medical Center, says, “Oil particles in the air can coat your skin and clog your pores.” When pores are clogged, you’re more likely to get blackheads, whiteheads, and acne.

Not ready to give up frying this Chanukah? You may want to consider a healthier alternative regardless, but even if you do choose to fry, you can simply get into the habit of washing your face well after spending time in the kitchen or touching your face with oily hands to avoid those blemishes.

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WELLSPRING / DECEMBER 2022

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29

ALTERNATIVE VIEW

BY FAIGY SCHONFELD

FOCUS WE’VE ALL HAD TIMES WHEN OUR MIND IS ALL OVER THE PLACE AND WE CAN’T SEEM TO CONCENTRATE ON JUST ONE THING. FOR SOME PEOPLE (LIKE ME, FOR STARTERS) IT’S A CHRONIC SITUATION, AND FOR MANY SCHOOL-AGED KIDS, STAYING FOCUSED DURING CLASS IS AN ONGOING STRUGGLE. WITH THE NEW SCHOOL YEAR WELL UNDERWAY, HERE’S A GLANCE AT SOME NATURAL AND HARMLESS MEANS TO IMPROVE CONCENTRATION AND FOCUS.

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FOOD So, the first thing to do is to eat better foods.

If you want to improve brain health and achieve better memory and focus, eating foods that are beneficial to the brain is a no-brainer (may I like my pun?). Numerous studies have identified “brain foods”—foods rich in specific nutrients that are vital to the brain.

Fish is famous for its impressive content of omega-3s, which are fatty acids that help maintain the quality of brain cells and reduce inflammation associated with ADHD, anxiety, depression, dementia, and Alzheimer’s. Research suggests that more than 70 percent of the world’s population are deficient in this nutrient, which is problematic as it’s been linked to brain aging, cognitive decline, and many other neurological conditions. Besides for omega-3s, fish is also a good source of protein, which is used to produce serotonin and dopamine—neurotransmitters that improve mood and appetite—and play a role in regulating movement and digestion. So have some (wild-caught, but make sure it’s bugfree) salmon, herring, or sardines.

Eggs are another brain goody. Like fish, eggs are rich in proteins, vitamin B12, and omega-3s, but on top of that they’re also loaded with tryptophan and choline, which are building blocks of serotonin and acetylcholine (a neurotransmitter involved in memory and focus). Choline is also important for its role in promoting blood flow to the brain.

Have some berries! Berries are packed with flavonoids, antioxidants that give berries their deep

and vibrant colors while protecting brain cells from free radical–induced damage and chronic inflammation. Plus, they can improve memory, learning, and reduce the risk of cognitive decline.

Avocados also snag a spot on the list as they are rich in healthy fats used in the production of certain neurotransmitters. Eating avocados is also beneficial for nutrient absorption and promoting blood flow to the brain.

Then there’s kale, a superfood chock-full of all sorts of nutrients. Its high amount of vitamin C stimulates serotonin production, while its vitamin K content improves verbal memory and works as a neuroprotectant. Kale is also a good source of vitamins B6 and B12, which work together to prevent memory loss, depression, brain atrophy, and brain aging.

Let’s not forget dark chocolate! It contains neurotransmitters that improve mood and concentration.

Turmeric, a bright yellow spice, is well known for its antioxidant, anti-inflammatory, and neuroprotective properties. (It’s also been shown to be effective in treating depression.)

While you’re loading up on all these wonderful foods, don’t forget to steer clear of sugar and trans fats (as much as you can, anyway). Those are damaging to the brain (and probably every other part of the body too).

WELLSPRING / KISLEV 5783

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ALTERNATIVE VIEW

HERBAL REMEDIES A popular herb that may sharpen focus and enhance mental clarity is the ginkgo biloba (derived from the leaf of a ginkgo biloba tree). It is widely prescribed for dementia and Alzheimer’s patients in Europe, although there is conflicting data on whether the herb works to restore memory loss. Studies have shown, however, that regular supplementation with ginkgo biloba appears to improve blood circulation to the brain. Millions of people who use this herb claim it helps them think more clearly.

Ginseng root, while primarily known for boosting energy, is also used to enhance mental and physical performance, as well as ease anxiety. These benefits combined usually lead to improved focus and concentration.

Interestingly, research reveals that the aroma of

peppermint may be helpful for boosting memory, focus, and concentration. Among other studies, one trial conducted in Cincinnati, Ohio, exposed a group of students to the aroma of peppermint oil before an exam. Those who sniffed the peppermint oil showed an improved accuracy of 28 percent compared to students who had not. Combine a few drops of peppermint essential oil with a cup of water in a spray mister to use when needed or add a bit of oil to a small cloth or tissue. You might also like to grow fresh mint indoors and keep the plant near your workspace (or maybe the laundry room; wherever your concentration is needed) for a strong and pleasing aroma.

Alternatively, you can just make yourself a tea. A glass of peppermint tea gives off a wonderful scent, while the peppermint’s medicinal properties may improve digestion and ease both nausea and stress.

MEDITATE Meditation is trendy these days, and for good reason. It’s garnered a reputation for all sorts of health benefits, including alleviating chronic fatigue, reducing depression, fighting inflammatory diseases—and improving focus too. Taking a break from our hectic, fast-paced lives gives the brain a chance to regroup and increase mental clarity. For some people, meditating is frustrating, because they find it painful to sit still and “do nothing.” But studies have shown that meditation results in identifiable improvement in cognitive abilities, so you just might want to give it a try. Removing distractions from your mind and practicing mindfulness for as little as five minutes a day has proven to be beneficial.

According to researchers from the University of Waterloo in Canada, just ten minutes of meditation is enough to boost concentration, particularly for anxious people who find it hard to concentrate. A quick ten-minute guided meditation often starts with finding a quiet space and sitting in a relaxed and upright position, followed by deep breathing, observing bodily sensations, some moments to let your mind roam, and then checking back in with your body toward the end. It’s that simple.

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DANCE This beats peppermint tea and it’s certainly more fun than eating kale. According to a new study, certain dance classes can greatly improve memory, focus, and understanding. Certain dances are very coordinative, requiring people to stay in time with the music without getting distracted.

Getting the pattern, the steps, and the timing to the music right means a lot of cognitive manipulation is going on, giving the brain a great workout.

SELF-HYPNOSIS Hypnosis, a pretty cool medium, works by inducing a relaxed state of mind, making the brain more receptive to subliminal suggestions. Since focus is a discipline that can be learned, hypnosis accelerates the learning process by making the brain more receptive to various “training” exercises taught in self-hypnosis programs.

It’s a little bit like exercising the brain and reprogramming the mind to synchronize thought patterns, achieve clarity, and tune out distractions. There are a plenty of self-hypnosis sessions available on MP3 or CD format.

VILOMA BREATHING TECHNIQUES FOR IMPROVED FOCUS 1. Lying on your back, place your hands next to your body, with your palms facing upward.

2. Close your eyes and feel your body relax into the space beneath you as your breath settles into a rhythmic flow.

3. Inhale, paying attention to how your stomach rises, your breath moving through your lungs as your chest rises. Exhale, focusing on how your breath seeps downward and your stomach sinks.

4. Inhale again, but only about 50 percent, and then pause to feel the sensation of being half empty and half full. Then inhale the remaining 50 percent into the upper part of your lungs and take a moment to feel the fullness.

5. Breathe out through your nose slowly and gen-

tly, and release the breath entirely. Repeat steps 4 and 5 up to four times, then resume normal breathing.

6. On your next exhale, breathe out only 50 percent from your upper lungs, and again take note of the feeling of being half full and half empty. Then exhale the other 50 percent from your lower lungs and focus on the feeling of being completely empty.

Repeat this step up to four times and then relax.

Most importantly, don’t forget to relax. Because ultimately, your focus and memory and concentration and everything else is up to Hashem. Allow yourself to let go and to welcome whatever comes into your mind, just letting it pass by. The less stress you’re under, the calmer and more peaceful your mind will be.

Disclaimer: This article is for informational purposes only. Please consult with a medical practitioner before administering any treatment or implementing lifestyle changes.

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WELLSPRING COMMUNITY

Carpal Tunnel Syndrome

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

I’ve been experiencing pain in my wrist on and off for the past few months. My doctor diagnosed it as carpal tunnel syndrome and maintains that surgery is the only solution. Any other ideas that are not as invasive?

Reflexology works incredibly fast for carpal tunnel syndrome. I’ve treated several clients in the past successfully. One client came to me after trying so many different ideas to no avail. She suffered from it during every pregnancy, and it severely limited her physically during those months. She would feel tingling in her hands all day and needed to rest them frequently. After one session, she already felt a great improvement and after another few sessions, she was completely healed. Carpal tunnel syndrome is an issue with blood circulation, and reflexology works precisely on unblocking circulation and improving blood flow.

- Gitty Friedman, Reflexologist 34

WELLSPRING / DECEMBER 2022

There are special gel mats (like a mouse pad) that can be placed in front of the keyboard so the wrists rest on it and are more leveled with the keyboard. I was never officially diagnosed with carpal tunnel syndrome, but I started using them when I began feeling mild pain in my wrist and felt better as soon as I switched to these mouse pads.

-Shmuel Gruen, Monsey, New York

Wrist braces have been a lifesaver for me! I wear them for a few nights when I feel the pain settling in, and they are such a relief. The wrists feel a bit uncomfortable for a few minutes when you remove the braces in the morning, but overall, they really take away the pain. I sometimes also put some ice around the area for immediate relief. If the pain gets even worse there are physiotherapists who use a TENS machine or ultrasound waves to alleviate the pain.

- Rifky A., Montreal, Quebec

Pain in the wrist is a common symptom, and the pain can sometimes be acute. But many people simply experience extreme numbness in the area. People often don’t realize that this is a sign of carpal tunnel, and they leave the symptom unattended until it’s too late to do anything but surgery. The numbness can feel like your hand is sleeping even after leaning on it for just a few minutes. It may be difficult to lift anything, even something as light as a pen. The numbness can last for a minute, or much longer than that. The most important thing is to check it out as soon as you suspect anything. There are many medications (such as paracetamol) and alternatives to try when it’s detected in the early stages as opposed to waiting a while.

Wearing a brace around the wrist for a few days can also be extremely helpful.

For a doctor, diagnosing carpel tunnel syndrome is relatively simple. The doctor will usually take an X-ray, ask you to hold your hands in certain positions, and make an assessment. He may also take an EEG to test how advanced the issue is and if surgery is indeed needed. If your doctor is quick to assume surgery is required, you may want to seek a second opinion from another doctor.

I know you’re trying to avoid surgery, but if there’s no alternative, you may want to look into it. As someone who has already done the surgery twice (on both wrists, at different times) I can reassure you that it’s a simple procedure.

The surgery itself took 12 minutes. The recovery, though, took much longer. If you’re going down that route, you may want to prep yourself emotionally, mentally, and physically for the recovery period. You may need extra help around the house, and you will likely need to take a break from work for a while.

However, baruch Hashem, the results were great, and I haven’t felt any pain since.

- M. F. Altman, Lakewood, New Jersey

You may want to look into Bowen therapy. It’s a very gentle and holistic intervention. I had a mild case of carpal tunnel syndrome, and Bowen therapy really helped me.

- P. Gordon, Jerusalem

The only thing that works for me—and it really works—is religiously doing the hand and wrist stretches prescribed by a physical therapist. It’s worth it to book a session with a specialist in this area so you can learn the basic moves to relieve your pain and, most importantly, ease up the tension in the median nerve.

- G. Sherman, Philadelphia, Pennsylvania My husband suffers from carpal tunnel syndrome every now and then. He uses heated/cold gel pack gloves that really help him. He also wears a brace at times when the pain persists. You can get a prescription for a brace from a doctor, but if you find yourself without one, we’ve used Coban wrapping in the past with great results too. I hope that helps.

- Elky Schwartz, Boro Park, New York

Last year, I suffered terribly from carpal tunnel syndrome. My fingers would go stiff several times a day, and I would have pain shooting up and down my hand all day. I found it difficult to do my basic chores, especially at work. A colleague at work suggested switching to a high-end, expensive ergonomic keyboard and mouse. Within a few weeks my symptoms completely disappeared, baruch Hashem, and haven’t returned since. It was a worthwhile investment. If your issue comes from too much typing, you may want to invest in these.

- Rochel O., Staten Island, New York Carpal Tunnel Syndrome: What Is It? Carpal Tunnel Syndrome occurs when the median nerve, which runs from the forearm into the palm of the hand, becomes pressed or squeezed at the wrist. The carpal tunnel—a narrow, rigid passageway of ligament and bones at the base of the hand—houses the median nerve and the tendons that bend the fingers. When this muscle becomes pressed or squeezed, blood can’t flow through properly, which causes pain, tingling, numbness, weakness, and the inability to hold objects.

Next Up: I frequently suffer from extremely painful canker sores.

I’d love to hear advice from fellow Community members.

Want to share what worked for you with a fellow Wellspring Community member?

Send your response to info@wellspringmagazine.com.

WELLSPRING / KISLEV 5783

Please note: These suggestions should not be implemented in place of guidance from a medical practitioner.

Although most people think too much typing causes it, carpal tunnel syndrome can also be caused by lifting heavy things or as a result of a hormonal imbalance during pregnancy. Typing is the most common cause, but not the only one.

35

FITNESS

HERE’S YOUR PRESCRIPTION

FOR A DOSE OF CARDIO

By Chaya Tziry Retter, RDN, BS, CPT Chaya Tziry Retter is a Monsey-based Registered Dietitian, ACE-Certified Personal Trainer, and group fitness instructor. She is passionate about helping others lead healthier lives in a way that suits their needs. She can be reached at 845-540-4487.

36

WELLSPRING / DECEMBER 2022

Proponents campaign for exercise to be recognized as a medical intervention Cozy winter vibes are in the air. Hopefully settled back into routine, the comfort of a predictable schedule feels great for so many of us. Until we start feeling achy, weak, cold-like, or any other symptom or malaise. We all know what it’s like trying to finding solutions and cures, whether conventional or alternative, to provide much-needed relief from sickness. When it comes to our long-term health as well, we often seek guidance, advice, and recommendations. We look for better medical solutions, try to learn about calming techniques, anxiety-reducing tips, ways to include more nutritious ingredients in our menus, and we explore vitamins and supplements and immune-boosting interventions. But we often overlook a simple but highly effective and influential factor affecting our overall health: physical activity.

A practicing family physician for over twenty years, Dr. Robert E. Sallis recently penned an impassioned article expressing concern for this specific area of health. He summarizes the three factors that influence our health: genetics, behavior, and environment.

With a heavy dose of siyata diShmaya and within the boundaries of hishtadlus, we must try to be mindful of all three. Because we have very little influence over genetic factors, our main focus is on the environmental and behavioral factors we can control to improve health. The world has made great strides in reaching goals and educating the masses about food safety, public hygiene practices, and sustainability, among other improvements to the environment. When it comes to our behavior, however, many believe the medical world has shied away from addressing the critical need to include exercise in our daily lives.

Dr. Sallis voices emphatically his concern over the lack of fitness regimens being “prescribed” by physicians and clinicians as well as the lack of reimbursement from insurances. He laments, “Why does the fitness world seldom intersect with the healthcare world? Why can I, as a family physician in America, refer my patient to a bariatric surgeon and have insurance cover the cost of stomach stapling, yet the same insurance plan will not pay for an appointment with a fitness professional? This simply makes no sense and has to change.”

He goes on to highlight the clear evidence proving the benefits of regular physical activity in the prevention of chronic disease and lowering of mortality rates. Inactivity-related diseases account for a significant and growing cost for healthcare systems, and to his and other clini-

cians’ dismay, little is being done by organized medicine to try and increase physical activity among patients.

It comes as no surprise that Dr. Sallis, a vocal proponent of increased physical activity, serves as the president for the American College of Sports and Medicine. The ACSM, along with the American Medical Association, have jointly sponsored a global initiative called “Exercise is Medicine,” which aims to make activity assessment and prescription a standard part of the disease treatment and prevention paradigm. This initiative was spearheaded by Dr. Ron Davis, a preventive medicine physician and head of the Center for Health Promotion and Disease Prevention of the Henry Ford Health System in Detroit, Michigan. At the time of the initiative’s launch, Dr. Davis was the president of the American Medical Association and a staunch proponent of the idea that exercise prescriptions should become standard practice for organized medicine.

He persuaded the American Medical Association to partner with ACSM on this influential new initiative.

The vision of Exercise is Medicine (EIM) is to make physical activity assessment and promotion a standard in clinical care, connecting healthcare with evidence-based physical activity resources for people everywhere and of all abilities.

EIM encourages physicians and other healthcare providers to include physical activity when designing treatment plans and to refer patients to evidence-based exercise programs and qualified exercise professionals. EIM is committed to the belief that physical activity promotes optimal health and is integral to the prevention and treatment of many medical conditions.

A plethora of scientific evidence has already proven the benefits of regular physical activity for both the primary and secondary prevention of diabetes, hypertension, cancer (particularly breast and colon cancer), depression, osteoporosis, and dementia. Furthermore, regular physical activity has been shown to be essential in achieving and maintaining weight control.

We may look to include exercise in our lives for many reasons, whether for weight-loss, self-care, or simple enjoyment. What we may not realize is how essential it is for our overall and long-term health. With so much uncertainty about health factors beyond our control, this is one area in which we can make choices and truly influence our health for the better. Hopefully these good choices will lead to positive results in all areas.

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WELLBEING FEATURE

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WELLSPRING / DECEMBER 2022

PURE BILBERRY POWER Improves eye health & aids in healing with bilberry, eyebright, & lutein

ASK THE NUTRITIONIST

By Laura Shammah, MS, RDN

Foods and Stones

Q

I recently suffered from a very painful bout of kidney stones, which were eventually expelled on their own.

The agony, however, was excruciating and I’m willing to try anything to avoid experiencing this again. My doctor mentioned that making some changes to my diet and drinking more often can prevent kidney stone formation.

Any guidance on the topic is appreciated.

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ASK THE NUTRITIONIST

Yes, kidney stones can be really painful. As your doctor mentioned, there’s a plethora of research supporting the relationship between diet and kidney stone formation.

First, you want to make sure that your overall weight is in the healthy range. Obesity and weight gain can quickly exponentially increase the risk of kidney stone formation, especially in women. Therefore, if you struggle with your weight, you may want to consider losing weight as a first step in preventing these stones from forming. In general, your weight plays a big role in your kidneys’ health. Extra weight forces the kidneys to work harder trying to filter wastes above the normal level. Over time, this extra work increases the risk for kidney disease.

Additionally, certain medical conditions and medications may make one more prone to kidney stones.

If you’re currently taking any supplements or medications, run them by your doctor to ensure that none of them are the culprits.

It’s also important for you to know which type of kidney stones you had. The most common ones, calcium oxalate kidney stones, are formed when oxalate binds to calcium while urine is produced by the kidneys. In an effort to prevent these stones from forming, people are quick to cut out oxalate-rich foods, including many fruits and vegetables, from their diet.

However, doing so isn’t the best approach from an overall health perspective because of the benefits these foods provide.

Instead, if this is the type of stones you’re prone

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to, I recommend consuming oxalate-rich foods together during a meal. In doing so, oxalate and calcium are more likely to bind to one another in the stomach and intestines before the kidneys begin processing, making it less likely that kidney stones will form. You may want to get familiar with the oxalate levels of the foods you consume on a daily basis so you can be more mindful of what you’re eating and avoid those significantly high in oxalate. (See sidebar for a comprehensive list.)

Because many foods are rich in oxalate and you don’t want to avoid all those foods, it’s wise to get into the habit of consuming at least one calcium-rich food during every meal. Some calcium-rich foods are dairy products and green leafy vegetables. Experts recommend eating at least three calcium-rich foods daily.

Another crucial element to prevent kidney stones is drinking enough fluids. Drink at least 12 cups of water daily and add lemon juice or orange juice to the water whenever possible. Citrate, found in juices, is shown to be a natural inhibitor of kidney stone formation. Drinking apple cider vinegar, diluted in water, also helps kidney stones dissolve. On the same note, you want to retain all that liquid, so avoid drinking anything that will dehydrate you, such as alcohol.

Limiting sodium intake is also important because high amounts of sodium increase the amount of calcium in the urine, which can trigger kidney stone formation. Many canned and processed foods contain high amounts of sodium, so it’s wise to read labels properly before consuming.

Animal protein, such as red meat, poultry, and eggs, may be another trigger, because they boost uric acid levels.

However, it’s wise to limit them mindfully and avoid cutting them out altogether, as protein is a crucial nutrient.

Good alternatives to animal protein include hummus, chia seeds, Greek yogurt, and quinoa.

Following these basic dietary guidelines will hopefully help you avoid future kidney stone attacks.

Eating Guide This chart lists foods that are low or moderate in oxalates. If you have calcium stones, you will need to lower sodium, too.

Foods Low in Sodium or Oxalate

Foods You Can Eat

Drinks

Coffee, fruit, and vegetable juice (using the recommended vegetables), beer, cola, wine, buttermilk, lemonade or limeade (without added vitamin C), milk

Fruits

Apples, apricots (fresh or canned), avocado, bananas, cherries (sweet), cranberries, grapefruit, red or green grapes, lemon and lime juice, melons, nectarines, papayas, peaches, pears, pineapples, oranges, strawberries (fresh), tangerines

Vegetables

Artichokes, asparagus, bamboo shoots, broccoli, brussels sprouts, cabbage, cauliflower, chayote squash, chicory, corn, cucumbers, endive, lettuce, lima beans, mushrooms, onions, peas, peppers, potatoes, radishes, zucchini

Breads, Cereals, Grains

Egg noodles, rye bread, cooked and dry cereals without nuts or bran, crackers with unsalted tops, white or wild rice

Meat, Meat Replacements, Fish, Poultry

Meat, fish, poultry, eggs, egg whites, egg replacements, chicken, cheddar cheese, canned fish

Soup

Homemade soup (using the recommended vegetables and meat), low sodium

Desserts

Cookies, cakes, ice cream, pudding without chocolate or nuts, candy without chocolate or nuts

Fats and Oils

Butter, cream, oil, salad dressing, mayo

Other Foods

Unsalted potato chips or pretzels, herbs (like garlic, garlic powder, onion powder), lemon juice, salt-free seasoning blends, vinegar, coconuts, lemon or lime juices, sugar jellies or jams (from the recommended list)

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ASK THE NUTRITIONIST

Moderate-Oxalate Foods

Foods to Limit

Drinks

Fruit and vegetable juices (from the list below), chocolate milk, rice milk, hot cocoa, tea

Fruits

Blackberries, blueberries, black currants, cherries (sour), fruit cocktail, mangoes, orange peel, prunes, purple plums

Vegetables

Baked beans, carrots, celery, green beans, parsnips, summer squash, tomatoes, turnips

Breads, Cereals, Grains

White bread, cornbread or cornmeal, white English muffins, saltine or soda crackers, brown rice, vanilla wafers, spaghetti and other noodles, firm tofu, bagels, oatmeal

Meat, Meat Replacements, Fish, Poultry

Sardines

Desserts

Chocolate cake

Fats and Oils

Macadamia nuts, pistachio nuts, English walnuts

Other Foods

Jams or jellies (made with the fruits above), pepper

High-Oxalate Foods

Foods to Avoid

Drinks

Chocolate drink mixes, soy milk, Ovaltine, instant iced tea, fruit juices of fruits listed below

Fruits

Apricots (dried), red currants, figs, kiwi, plums, rhubarb

Vegetables

Beans (wax, dried), beets and beet greens, chives, collard greens, eggplant, escarole, dark greens of all kinds, leeks, okra, parsley, rutabagas, spinach, Swiss chard, tomato paste, watercress

Breads, Cereals, Grains

Amaranth, barley, white corn flour, fried potatoes, fruitcake, grits, soybean products, sweet potatoes, wheat germ and bran, buckwheat flour, All Bran cereal, graham crackers, pretzels, whole wheat bread

Meat, Meat Replacements, Fish, Poultry

Dried beans, peanut butter, soy burgers, miso

Desserts

Carob, chocolate, marmalades

Fats and Oils

Nuts (peanuts, almonds, pecans, cashews, hazelnuts), nut butters, sesame seeds, tahini paste

Other Foods

Poppy seeds

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

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WELLSPRING / DECEMBER 2022

Our home is here in Boro Park.

“The whole team at Maimonides is here for the communities of Brooklyn, and we are incredibly proud to be here in Boro Park, in our home community, and to make sure we meet the special needs of our home Jewish community and understand the specifics of those needs.

As we go forward to meet the challenges of this environment, we are very committed to the notion that they will be best met in partnership and with strong fabric between health care institutions and community.”

Ken Gibbs

President & CEO Maimonides Health

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Going Goat With Chanukah on the horizon, dairy’s on the menu. But which type?

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By Esther Retek

The juice on goat’s milk—is it the curative “superdrink” it’s touted to be?

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The familiar slogan, “The taste you grew up on” deserves its coveted spot on milk bottles—cow’s milk, that is. It’s the distinctive taste most of us can still feel on our tongues after years and years of early morning cereal bowls and hot cocoas. But although cow’s milk is the milk of choice in America, the country is an outlier to the rest of the world. In the world of dairy, goats truly are the kings on the field.

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I remember the first time I stood at the refrigerator section in an Israeli supermarket, struck by the sheer quantity of goat products available, something I’d hardly seen in the States. There were goat yogurts, goat’s milk, and an overwhelming variety of goat cheeses. Why all this goat-derived dairy abundance, the New Yorker in me was curious to find out.

Upon initial research, I learned that in the world at large, goat’s milk is the preferred option. According to the American Institute for Goat Research, goat’s milk accounts for about 65 percent of dairy production worldwide. In developing countries, where goats are easier and cheaper to take care of than cattle, goat’s milk is especially popular.

And the more I researched, the more my curiosity was piqued.

Goat’s milk dates back to the earliest of times, with archeological evidence indicating that goats were the first domesticated animal to be used as a

that dates back centuries, and despite the world’s medicinal advances, it’s made a comeback as a wondrous remedy.

Interestingly, the healing properties of goat’s milk are mentioned in the Gemara. In an incident regarding a sick man (Bava Kamma 80a), the physician tells the chassid, “‘There is no other remedy for him but to suck warm milk every morning.’ And they brought him a she-goat and tied it to the leg of the bed for him, and he would suck milk from it every morning.”

In Maseches Shabbos, the Gemara mentions drinking goat’s milk as a remedy for one who has swallowed venom and also discusses its use on Shabbos as a refuah. Later, in Sefer Hamiddos, Rebbe Nachman of Breslov recommends goat’s milk for women who bleed excessively. Nowadays, we commonly associate goat’s milk with healing oral ulcers, coxsackie viruses, HSV viruses, and other viral-related symptoms.

source of milk and dairy products. Historians believe that ancient civilizations, especially in Asia, relied on goat’s milk for their basic diet, and goat cheeses were likely the first dairy products.

In most instances when the Torah mentions milk, it refers to goat’s milk, and the prohibition of basar bechalav specifically states: “Do not cook a goat in its mother’s milk.” Mrs. Gertner, of Monsey, New York, whose family pioneered kosher goat’s milk decades ago, adds, “In Parshas Bo, when Hashem promises us a land flowing with milk and honey, Rashi comments, ‘Chalav zuv min ha’azim—Milk flowing from goats.’ This is the milk we were blessed with.

Miraculous Milk Another reason why goat’s milk is so popular, and rightfully so, is its curative powers—it’s even been dubbed “prescription milk” by some. Goat’s milk is a potent liquid

Frumie, from Brooklyn, shares an incident she experienced one summer while her family was upstate. “My toddler suffered from a bad case of herpes and was feeling miserable. He was literally starving for 48 hours, barely consuming liquids, which further exacerbated his pain.

When a family member suggested I visit a goat farm and get some milk straight from the goats, I was skeptical but ready to try it, especially since we were in close proximity to a goat farm. The farmers were delighted to assist us. Unbelievably, a few minutes after we squirted the milk onto my son’s tongue, he asked for a cup of orange juice—the first food he’d asked for in two days. I was hesitant to give him the juice because of its acidity, but he drank it smoothly and continued eating whatever else we had brought along. As per the farm owner’s advice we returned for another ‘dose’ the following day, but his sores were almost gone by then.” Frumie recalls a woman she met at the farm who came for a second dose because of her infant’s terrible diaper rash. She had come down as a last resort after spending days and nights trying to calm her shrieking baby. “She seemed to be the conventional type,” says Frumie. “She kept saying how she never believed this could work, but how wrong she was!”

The Gertners have seen the wildest of miracles with the milk in their own farm, where they’ve been raising goats for years. With over one thousand visitors yearly, incredible stories occur on a daily basis. “People come to cure all sorts of infections and even to relieve minor tooth

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COVER FEATURE

extraction pain,” she says.

dehydration. She was begging to drink but screamed when she took a sip. My pediatrician mentioned raw goat’s milk How did the family discover these medicinal properties? as a personal piece of advice, not medical,” Sari remembers.

“I first witnessed the healing potential when a man came She recalls how skeptical she was about the idea but reckto us with a bad case of cellulitis. The patient, trying to oned it wouldn’t hurt to try. “I felt as if I had experienced avoid antibiotics, was advised by a mekubal in Eretz Yisa miracle. The results were rael to spray goat’s milk instantaneous. My daughter over the infection. Being calmed down immediately the only goat owners in after we squirted the milk the neighborhood, they “I first witnessed the healing on her sores. Looking at her reached out to us, and we tongue, it was obvious that potential when a man came to were glad to accommothe goat’s milk had an efdate, despite our reservaus with a bad case of cellulitis. fect. On the way home she tions. We sprayed as per drank a full bottle, after not his advice and asked the The patient, trying to avoid having one in a few days.” patient’s family to update

antibiotics, was advised by a us on any improvement. A Other people vouch for mere hour later they called its effectiveness on a red mekubal in Eretz Yisrael to spray us, astonished. The infeceye, eczema, hives, MRSA goat’s milk over the infection." tion had clearly dissipated infections, and a host of and the redness was almost skin-related issues. completely gone. They reDeena H., from Flatbush, turned to us for another is happy to share the miround, which completely eradicated the infection. This raculous effects she experienced when her son, a cancer man then sent another friend, who witnessed the same patient at the time, developed a terrible skin infection as a miraculous results.” result of chemotherapy. “The doctors were pushing us toEsther recalls her own story with goat’s milk. As an ward surgery, when coincidentally—or providentially—we adult, she contracted a severe case of HSV 1, and could heard about the wonders of goat’s milk. After two visits barely talk. “I was a teacher at the time, and I remember to the goats in Monsey and spraying directly from the calling in a substitute because it was so painful for me to udder onto the infection, the infection completely cleared talk. Eating was out of the question and I could barely up. When we accidentally mentioned it to his oncologist get liquids down. After two days, my husband urged me (who prefers not to be quoted by name on the matter), she to look into goat’s milk as a remedy. Out of desperation, berated herself for not having thought about it earlier. She I agreed to travel to the Gertners and give it a shot. The has since referred us to many patients with skin conditions relief I experienced was instant. As the warm milk gushed so we can direct them to the goat’s milk remedy. She also into my mouth, I felt the pimples pop and the burning pain mentioned at the time that she was involved in an extenimmediately subsided.” sive study researching the curative powers of goat’s milk.”

Mr. Yoseph Gluck, from Jackson, New Jersey, who currently rears several goats, also attests to the milk’s miraculous potency. “I witness these stories several times a day,” “Grandmother’s Drug” he shares. “We’ve had desperate parents come to us at any time of day—and night! Many of them feel the difference With a nickname like “grandmother’s drug,” goat’s milk instantly. Some squirt directly into the mouth, while othsounds akin to a bubbe maiseh, like the world’s best-kept ers prefer simply drinking the milk. I always ask people to secret that has yet to have found its place in conventional share the results with me, and it’s amazing to hear them medicine chests. Surprisingly, despite the overwhelming every time again.” anecdotal evidence, not much research has been done in Sari, another grateful mother, shares how her daughter was healed from her severe case of coxsackie virus. “It was three days of agony. Her tongue was burning with inflamed pimples, and she was on the verge of being hospitalized for

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the field. In 2021, a study was conducted by a group of Israeli doctors, which finally proved its efficacy. Cited by Clinical Nutrition Open Science, the results showed that goat’s milk did in fact possess strong antiviral effects, but

without any solid explanation as to why this is the case with goats over any other domesticated animal. Additionally, the study verified that contrary to popular belief, pasteurized goat’s milk also contains antiviral properties, albeit in a reduced form.

In the journal Frontiers, another experimental study showed that goat’s milk enhanced antibody production and improved immune response in mice. Researchers speculate, based on this study, that goat’s milk can exert pressure and boost our immune system, which may be the reason it heals infections.

Some argue that goat’s milk boasts greater anti-inflam-

matory properties than other milks, though researchers claim these properties only kick in in the gut, suggesting this might not be the answer to the mysterious effects of goat’s milk.

In 1994, after owning goats for over a half a century, a Californian doctor named Dr. Bernard Jensen published Goat’s Milk Magic, a book that extensively explores goat’s milk. Dr. Jensen writes how drinking goat’s milk saved him from the devastating symptoms of a genetic lung ailment. Having personally experienced the difference goat’s milk made in his life, Dr. Jensen set out to open his own ranch and help as many people as possible through raw goat’s milk. He discusses countless incidents of people who

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suffered from all sorts of illnesses—from malnutrition to bronchial issues to joint problems—who were helped with goat’s milk.

In one poignant account, Dr. Jensen mentions a patient from Seattle who was severely underweight. His doctors could not find anything wrong with him, but he had lost 65 pounds in just a short while. Dr. Jensen advised him to milk a goat 7–8 times a day and drink the milk while it was warm. “The vibratory rate of the life energy of fresh, raw milk is highest when it first comes from the udder. It diminishes little by little and is lost three hours after the goat is milked. I have seen raw goat’s milk practically pull back people from the dead,” he writes. After six months, his patient had regained fifty pounds and was completely

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healthy and ready to return to his regular life—with a goat in his trailer!

Dr. Jensen recounts several other miraculous incidents he witnessed with severely ill patients who came back to life after incorporating fresh goat’s milk into their diets. After observing and hearing so many testimonials, he amusingly calls goat’s milk “the poor man’s medicine chest,” hinting at its versatile remedial capabilities.

Dr. Jensen also proposes one more possibility for goat’s milk’s remedial characteristics. “The calm, placid, emotional stance of goats tends to favor the efficient conversion of a high nutrient feed into high nutrient milk,” he suggests.

Can the uncompromising emotional stability of a goat transfer to a higher nutrient substance?

No Kidding Although goat’s milk may be associated chiefly with its medicinal properties, it offers various other benefits. What makes goat’s milk—both raw and pasteurized, so unique?

According to the Journal of Dairy Science, “Goat’s milk has been an important part of human nutrition for millennia, in part because of the greater similarity of goat’s milk to human milk, softer curd formation, higher proportion of small milk fat globules, and different allergenic properties compared to cow milk.” Of course, mama’s milk is king, but goat’s milk has been proven to be the most similar in its properties. Mrs. Gertner also points out that the Torah discusses this exact point. “In Parshas Vayeishev, when the brothers try to conceal Yosef’s disappearance, they specifically dip his clothing in the blood of a goat because that’s most similar to human blood. Since milk is derived from blood, goat’s milk is also most similar to human milk.”

Indeed, human milk and goat’s milk contain many of the same amino acids and proteins, and both contain a comparatively high concentration of the antioxidant and mineral, selenium.

Goat’s milk is chock-full of nutrients. Drink a cup, and you’ve already consumed a quarter of your recommended daily dose of calcium and vitamin A—more than what you get in a cup of cow’s milk. Goat’s milk also has a high content of phosphorous, making it ideal for bone health, and the potassium content in goat’s milk is more than 130 mg greater than cow’s milk per cup. Goat’s milk also contains vitamin C, which cow’s milk does not. Zinc and selenium, two vital minerals, are also found in greater quantity in goat’s milk.

In terms of protein, goat’s milk offers more protein per cup than cow’s milk or nut milk. The protein in goat’s milk also differs slightly (protein 2 instead of protein 1), which makes it more digestible, easier for your body to use, and less likely to cause allergies than cow milk.

The anti-inflammatory properties of goat’s milk have already been discussed above. A 2006 study, published in the British Medical Bulletin, found that goat dairy contains a “relatively high concentration” of prebiotic oligosaccharides (anti-inflammatory properties) as compared to other milks.

Possibly because of its anti-inflammatory effects and high concentration of vitamins and minerals, goat’s milk serves as a potent immune booster. Mrs. Gertner recalls that it was after she was originally introduced to goat’s milk’s immune-boosting properties that she ultimately ac-

quired and raised their own goats. “One year, a relative was telling me what a difficult time winter was for her family. They would suffer from terrible coughs, ear infections, and viruses. She mentioned that she had recently read about the power of goat’s milk and how it enhances immune function and asked if I could assist her with finding kosher goat’s milk. Baruch Hashem, I was able to help her find the milk and, unbelievably, the goat’s milk proved to be magic for her family’s health. A short while later, I heard of a child born with a severe heart condition and the doctors recommended giving him Nutramigen formula.

The father, dismayed at the thought of feeding his child

With a nickname like “grandmother’s drug,” goat’s milk sounds akin to a bubbe maiseh, like the world’s best-kept secret that has yet to have found its place in conventional medicine chests.

nonkosher formula, researched alternatives and learned that goat’s milk might do the job. When we heard about his search for goat’s milk, we immediately assisted him and once again, goat’s milk helped the child flourish. After personally witnessing the powerful effects of goat’s milk, Hashem gave me the thought: Who knows how many more people can benefit from this milk?”

Mr. Gluck also mentions another common benefit people experience with goat’s milk. Many people who are lactose intolerant may have an easier time with goat’s milk because of its lower amounts of lactose. In his personal experience, goat’s milk proved to be so much easier on his body.

My own introduction to goat’s milk also came about when a family member who was lactose intolerant decided to give goat’s milk a try. The results? Goat’s milk was much easier on his system and didn’t cause the effects that cow’s milk did. As a child growing up in a home where the qualities of goat’s milk were already appreciated, I remember the bottles of fresh milk arriving once a week, delivered

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directly from Gertner’s Farm. The milk tasted so fresh that even the most ardent cow’s milk fans had to admit it was easier to drink. Once in a while, we’d treat ourselves to goat yogurt as well, which was less thick than its cow alternative, but lighter and creamier at the same time.

According to the Journal of Nutrition, “Goat’s milk has demonstrated significant improvements in colic, minor digestive disorders, asthma and eczema over cow milk, as well as in infants and children with cow milk sensitivities. Treatment with goat’s milk typically resolves between 30–40% of problem cases of childhood cow milk allergies, which can be higher in some cases (one study showing between 49–55%).”

On the same note, Mr. Gluck warns that lactose intolerance and allergies aren’t to be confused. “After a family once came to treat their son’s eczema, I was waiting to hear the results, as usual. But I was disappointed to hear that it only aggravated matters. The father then casually mentioned that the child is allergic to dairy. I was upset to hear that because children with dairy allergies will almost always be allergic to goat’s milk. I would’ve never sprayed goat’s milk on a child who suffers from dairy allergies.”

Esther, who has incorporated goat’s milk into her family’s diet since her own positive experience, claims that her sensitive digestive system is able to handle goat’s milk a lot better than cow’s milk, and her daughter who breaks out with severe rashes after consuming cow’s milk gets none after goat’s milk. “Goat’s milk is so light on the stomach, you aren’t left with that heaviness you feel after drinking cow’s milk,” she asserts.

Dr. Carl Wilson, a Californian doctor who has researched goat’s milk extensively, states that the curd of goat’s milk is smaller and light (2 percent that precipitates in the stomach) versus a heavy 10 percent in cow’s milk, which may be what makes it easier on the stomach.

The differences in fat may also be a significant factor.

Paradoxically, goat’s milk is higher in fat content than cow’s, but at a molecular level, the fats in goat’s milk are smaller than the fats in cow’s milk (between a third to a fifth in size) Smaller globules of fat are easier for pancreatic enzymes in the body to break down, making goat’s milk easier for our bodies to digest. Because of the smaller fat globules, goat’s milk also has the advantage of being naturally homogenized—the process of forcefully breaking up fat globules in milk to achieve emulsification—unlike cow’s milk. This means, however, that goat’s milk is higher in calories than cow milk, which is something to consider if you’re working on limiting your calories.

Another aspect of goat’s milk recently in the spotlight is that goat’s milk is alkaline while cow’s milk is slightly acidic. Alkaline diets have become the buzzword of late because they are linked to many different health benefits.

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"Unbelievably, a few minutes after we squirted the milk onto my son’s tongue, he asked for a cup of orange juice—the first food he’d asked for in two days.

I was hesitant to give him the juice because of its acidity, but he drank it smoothly and continued eating whatever else we had brought along."

Goat’s milk has also become synonymous with soaps.

That’s because goat’s milk soaps are known to naturally exfoliate and soothe irritating skin, while hydrating and nourishing it. Goat’s milk also has the same pH as human skin, which enables it to help skin from within.

Lastly, the Journal of Nutrition asserts that studies show goat’s milk to be instrumental in heart health, in inhibiting tumor development, in treating IBS, and in playing a key role in our immune function.

That is an impressive list. It seems like goat’s milk is truly king of the field.

The Raw Deal While raw goat’s milk has its share of miracle powers, not all medical experts encourage the folk practice of squirting milk directly into the mouth. In 2013, the Israeli Health Ministry issued a warning: “Drinking unpasteurized milk directly from farm animals to treat sores in the mouth—from hand-foot-and-mouth disease, for example—is dangerous.”

The CDC also strongly advises against unpasteurized milk, including goat’s milk. They argue that unpasteurized milk may contain brucella, salmonella, e-coli, and listeria microbes and lead to infections with fever, stomachache, vomiting, and diarrhea. In extreme cases, these can lead to serious complications. The microbes are most dangerous

for babies, young children, pregnant women, the elderly, and others suffering from weak immune systems.

There are many detractors to the CDC’s claim, namely professionals who have studied the facts and claimed that CDC “cherry picked their facts to make a case against raw milk.”

Even according to CDC, the chance of getting ill is very, very low and unpasteurized milk accounts for the smallest percentage (less than 1 percent) of food-borne illnesses.

Dr. Jensen strongly disagrees with these claims and states that goats are from the healthiest livestock. “The goat is the cleanest of the milk-producing animals and the most disease-resistant,” he writes. Goats naturally are very selective of their foods and will only eat the cleanest, healthiest varieties. They have a very sensitive digestive system and maintain it by eating only of the finest. They are not grazers like cows, but browsers, seeking the best leaves and grass to nibble on. According to Dr. Jensen, it’s almost impossible for goats to transmit illnesses.

Dr. Jensen also believes that our bodies are designed to thrive on foods in their natural forms. Pasteurization, he argues, destroys enzymes and kills the chemical balance, a convincing claim that was made by Dr. Francis Pottenger after conducting a study comparing raw and pasteurized milk. The pasteurization debate is an old one, with supporters and evidence to back both sides.

Mr. Gluck says he washes down the goats before visitors come to avoid germs. “That’s the biggest risk I see.

As for any internal diseases, goats are very healthy and rarely sick.” He does add that everyone needs to make their own decision. “Even among pediatricians, opinions vary. Some pediatricians constantly refer their patients to me, but there are also some renowned pediatricians here in Lakewood who strongly advise against it.”

Another important point my trusted pediatrician brought to my attention was goat’s milk as a diet for infants. Goat’s milk is known to be the most similar to breastmilk, but still inferior. Although goat’s milk is nutritious, it’s missing some vital nutrients, such as folate. Some studies show that babies who were fed solely goat’s milk suffered from anemia. Goat’s milk also has a high concentration of proteins and minerals, which is why it’s healthier for adults but can be difficult for your infant to handle. In general, health experts don’t recommend fresh milk for children under twelve months, but when your child turns a year you can safely introduce goat’s milk to their diet.

Interestingly, in a book the Gertners have published, Di Vunder Fun Tzigele Milech—The Wonders of Goat’s Milk, they’ve included a collection of letters from grateful pa-

tients, many of which speak of babies who thrived on goat’s milk. “When my twins were infants, I found myself constantly switching formulas because of the constipation, gassiness, and colic they were experiencing, but to no avail. I then discovered your goat’s milk and started giving it to them instead. Baruch Hashem, I saw a huge difference within a week. They have since thrived and flourished and are currently doing very well. Thank you,” reads one such letter.

Deena, who has researched the benefits of goat’s milk and compared it to formula, found that her babies do well with goat’s milk as a supplement to her breastfeeding. “As long as I used it as a supplement, goat’s milk worked well with my infants.”

Others also use goat’s milk to help transition from breastmilk to cow milk. “I offer my children goat’s milk as I begin weaning them,” says Esther. “When they’re a bit older and can handle cow’s milk, some of them transition to cow’s milk and some continue to prefer goat’s milk.”

Goat’s milk–based formulas are gaining traction, since they provide infants with the goat’s milk advantages but are also balanced with other nutrients and supplements to make it a completely wholesome choice. However, kosher goat’s milk–based formula is not yet available.

Taste Testing Persuaded by my own research and the staggering amount of anecdotal evidence, I decided to revisit goat’s milk and introduce it to my young family.

Ready to join the herd? Here’s my honest opinion on it. It’s definitely pricier than its alternative but not overpriced for the benefits it offers. Surprisingly, the brand my family tried turned out to be very similar in taste to cow’s milk and did not have the “goaty” taste I was expecting (and dreading!). In fact, I wasn’t able to discern any difference in my coffee. And yes, you can immediately sense that’s it’s lighter than cow’s milk and also slightly sweeter.

Whether goat’s milk is the next trend in health is debatable, though most agree that cow’s milk will continue to be “the taste we grew up on.” Goats simply cannot produce as much milk as cows can. Besides lower productivity, goats are also more seasonal than cow’s milk, making it difficult to produce the same amount of milk all year round. For every one goat there are two cows, which is why cow’s milk will always be cheaper than goat’s milk.

But that doesn’t mean you can’t give it a shot and allow your family to benefit from this “superdrink.”

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RECIPES:

Although goat’s milk can be used in any recipe that calls for cow’s milk, these recipes will give you tastier results with goat’s milk. So if you’re a goat’s milk fan (or trying to become one), you may want to try these.

Superfood Smoothie Ingredients: 1 cup goat’s milk 1 Tbsp raw honey 2 cups frozen mangos or bananas 1 cup frozen spinach 1 Tbsp ground flax seed 1 Tbsp almond butter ½ cup goat’s milk yogurt Directions: Blend all ingredients until smooth. Enjoy!

Berry Smoothie Ingredients: 1 frozen or fresh banana ½ cup plain yogurt or cottage cheese.

1½ cups goat’s milk 8 strawberries ½ cup blueberries Directions: Blend all ingredients until smooth. Enjoy!

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Healthy Showdown These are the standard nutrients for one cup of whole cow’s milk, according to the US Department of Agriculture (USDA):

These are the standard nutrients for one cup of whole goat’s milk, according to the USDA:

• Calories: 149

• Calories: 168

• Fat: 7.93 g

• Fat: 10.1 g

• Sodium: 105 mg

• Sodium: 122 mg

• Carbohydrates: 11.7 g

• Carbohydrates: 10.9 g

• Sugar: 12.3 g

• Sugar: 10.9 g

• Protein: 7.69 g

• Protein: 8.69 g

• Calcium: 276 mg

• Calcium: 327 mg

• Magnesium: 24.4 mg

• Magnesium: 34.2 mg

• Phosphorus: 205 mg

• Phosphorus: 271 mg

• Potassium: 322 mg

• Potassium: 498 mg

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By Libby Silberman

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Gratitude for Healing During the Chanukah season, lehodos lehaleil uleshabeach is more relevant than ever.

Admittedly, this was a hard Sample to pull off. How farfetched can you get, the naysayers asked.

Practice gratitude regularly > Live with more joy > Improve your emotional and mental wellbeing > Impact your physical health.

Quite a journey from the action to the desired reaction, they said. But I was determined.

As I was researching the subject, I encountered numerous studies on the topic, all with similar conclusions. A strong correlation between practicing gratitude and improved physical and emotional wellbeing exists. A 2017 study showed that people who practiced gratitude regularly were happier, got higher grades, got sick less, and experienced less pain.

Based on a 2014 Psychology Bulletin report, grateful people are not only happier but also healthier. Why is that? The researchers believe that negative thinking wears down the body, damages the immune system, and makes it more difficult to fight disease. On the flipside, grateful people can relax and experience joy, two factors that significantly improve physical wellness. The world’s best medicine? No better way to answer the question than a rigorous experiment in our very own lab.

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The Theory Practicing gratitude regularly can facilitate health and healing.

The Experiment Eighteen participants set out to test the theory for a span of 21 days, using one of the following three methods: • Set a notebook or journal aside for this project. Each evening, sit down in a quiet corner and write down 50 gifts in your life that you are grateful for.

As you write, tune into yourself, the parts of you that are healthy and working as they should, your family, job, and specifics that make your day joyous and productive.

• Set a timer for 8–10 minutes for mindful gratitude meditation. Sit or lie down in a cool, dark room, and try not to think about anything else during this time, only about the wonderful things in your life. Breathe deeply and evenly. If you get spaced out (so normal!), gently bring your mind back to your own body, rhythm, and grateful thoughts.

• Set your phone timer to ring at four different times throughout day, e.g., 8:00 AM, 12:30 PM, 3:15 PM, and 9:00 PM. Each time you hear the alarm ring, verbally list ten things you are grateful for.

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How It Went Over All were fans, but not all saw results. Here’s a sampling.

Kayla S.

Miriam L. Perl While I do not have earth-shattering stories to share, I loved the challenge. I especially enjoyed practicing gratitude early in the morning and at night. When I really disconnected from my surroundings and contemplated, I felt a deep sense of being taken care of and so, so blessed!

It definitely put me in a better frame of mind and made me more appreciative of the things I tend to take for granted, such as health, family, home, my comfortable bed, useful household gadgets that make my life simpler, working appliances, clothes to wear, the ability and resources to cook and bake, air conditioning, a fully stocked refrigerator/freezer/pantry.

I even felt grateful for the mounds of dirty laundry. It means I have a family—and clothing!

I came to appreciate the awesome gift of Shabbos, cleaning help, my income, my ability to hear and see and smell and eat and walk and talk. And I never realized just how amazingly my fingers serve me.

The weather outside is a tremendous blessing, the wonderful trees and grass.

One day it hit me how lucky I was to be born into the Chosen Nation. I wanted to dance.

And the list goes on…

I once read an insightful thought, “Imagine waking up tomorrow with only the things you thanked for today.”

I hope to maintain this practice at least twice a day.

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Thanks for the opportunity to join this challenge! I’m glad to report that I carried through until the end.

I chose to list ten things I’m grateful for, four times a day.

On days that I wasn’t feeling particularly inspired, I listed my ten gratitude items as lip service without truly feeling grateful.

I felt guilty for feeling down or dry when really, there is so much good in my life.

I was going through a stressful time fraught with anxiety for the duration of the first week of the challenge, and doing this exercise helped me get myself out of my rut and feel better.

The second week heralded new challenges and I felt down once again; it was very hard for me to access my positive thoughts. I can’t say the gratitude helped me much.

In summary, practicing gratitude is a beautiful concept, not magical, challenging at times, but worth a shot.

Baila M. Knowing I had to come up with a list of 50 things each evening made me so much more focused on tuning into the good throughout my day.

I feel a certain positive energy flowing through me, and I love it.

I joined the challenge to help my psoriasis, and so far did not observe any change.

Mrs. Nussenzweig: I’m probably older than most challenge participants, but when I heard about this trial, I knew it was for me. You see, I recently lost my husband and am also dealing with age-related knee issues.

I really invested myself in this challenge. Doing the challenge naturally extended to other parts of my day, like singing “Tatteh ich dank dir” or “Mizmor Lesodah” while cooking or doing housework. I wasn’t even planning on singing! The songs came to life on their own.

Overall, I feel a tremendous difference. I can honestly admit I feel happier and more present.

Thanks so much for the opportunity.

Riva Schwimmer I suffer from chronic Lyme disease, and my symptoms include low energy and low moods.

While I’m trying to treat the disease naturally (yet again), I joined this challenge in the hope that it would help me feel more energized and be a happier wife and mommy.

During the trial, my husband mentioned multiple times that he couldn’t believe how I’d changed. He feels like I’m a new person. I agree—I feel like I’m literally reborn.

I selected the 10 minutes of mindfulness and gratitude meditation, aiming for 1–2 gratitude sessions a day. At first, I tried it in the evening but found myself too tired to concentrate. Then, I switched it to morning/midday hours, which worked amazingly well for me.

I cannot believe the change I noticed…I experienced a tremendous energy boost in the past three weeks. After I put my kids to bed, I was still able to do housework, cooking, and grocery shopping. I managed to stock my freezer and get around to a dozen other projects that were waiting to be tackled. I went to bed each night, awestruck and beyond grateful to Hashem for giving me the energy I so badly wanted.

I also managed to find the time and energy to have an early morning brisk walk and simply loved it. I spent my time walking outside thanking Hashem, which further enhanced my mood and energy levels.

I’m looking forward to maintaining this habit and to continued high energy levels.

Just one example of how my life has been impacted by this practice: Last week Friday, I had an early morning appointment, and my husband drove me there. I couldn’t get a babysitter for that hour, so we had to take the kids along in the car, and then my husband had to race back home with them to make it in time for their buses. My stress levels were high, plus the appointment didn’t go so great. When my husband picked me up some time later, I was still upset and seething about every little perceived infraction. When we got home, he went inside right away while I stayed stewing in the car, trying to collect myself.

I tried practicing gratitude to relax myself and managed to come up with an impressive list of things to be grateful for even when I was feeling so moody.

We have a car, I have a husband, he’s so supportive driving me to and from appointments, etc.

After a couple of minutes, the gratitude meditation really calmed me down, and I managed to go inside and start cooking for Shabbos.

On Friday night, my husband asked me, “What in the world happened today? How did you snap out of your bad mood so fast?”

He was pleasantly surprised by my rapid shift and even more surprised to hear how I’d achieved it, as in the past any silly argument meant I’d be stuck in a bad mood for hours or even days.

G. L. Itzkowitz Practicing gratitude made me much more connected with Hashem, as He’s the One who gives us all the good, and each time I practiced gratitude, I got busy talking to Him as I channeled my grateful feelings upward.

What an amazing, transformative challenge.

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Results: The challenge set out to discover physical effects of practicing gratitude, but most of the reported results were improvement in the emotional and mental health realm. A couple of participants mentioned increased energy, but no one mentioned feeling physically better.

Does that mean it’s not effective for healing? Something tells me that if it’s practiced in the long term, gratitude could cure physical pain since physical and emotional health are so intertwined—but until then, won’t you try it to experience the awesome happy impacts of gratitude?

If this is not enough to convince you, how about the fact that through practicing gratitude we are able to experience a closer connection to Hashem? Who wouldn’t want that?

Psychology Today and other sources enumerate scientifically proven benefits of practicing gratitude regularly. I present the short version of each benefit to you. However, each one is presented with careful research and studies.

• More happiness • Greater optimism and positive emotions • Better relationships • Improved health • Less anxiety • More progress toward personal goals and greater sense of personal satisfaction • Fewer aches and pains • More alertness and determination • Better and deeper sleep • Improved self-esteem • Stronger connection to Hashem • Stronger connection to self • Increased generosity and charity habits • Lowering of high blood pressure • Increased control of blood sugar levels • Improved resiliency • Reduced envy of others • Improved pain tolerance • Enhanced mood • Improved management of grief

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The Scientific Specific As humans, we tend to get nitpicky and cranky about stuff. We’d sooner find what’s wrong than what’s great, and it takes a concerted effort on our part to seek out the good. According to neuroscience, being negative or cynical is linked to poor heart health, more inflammation, and weaker immune systems in the long run. Neuroscience experts maintain that focusing on the bad is a subconscious mechanism of the body to feel in control and avoid pain or discomfort in the future. They’ve even coined a term for this, the “negativity bias.”

Okay, so it’s natural; it’s your brain’s way of doing things. But it doesn’t have to remain that way. I mean, it shouldn’t.

We stand to gain so much by practicing gratitude.

“Gratitude is good medicine,” says Robert A. Emmons, PhD, a professor of psychology at the University of California and author of The Little Book of Gratitude.

“Clinical trials indicate that the practice of gratitude can have dramatic and lasting effects in a person’s life. It can lower blood pressure and improve immune function…Grateful people engage in more exercise, have better dietary behaviors [and] are less likely to smoke and abuse alcohol…”

Get Yourself Started Start your own gratitude journal by listing things you are grateful for every day.

If you get stuck, do the categories method by thanking for specific things within each one.

Health: Were you able to move any limbs today? Did you manage to breathe? Enjoy and digest food? The marvel of the human body is infinite. Take a moment to appreciate it.

Pleasure: Did you enjoy a hearty meal today? A breathtaking view? The sound of soothing or invigorating music? A comfortable car ride from work? A cozy pair of slippers when you came home?

Activity: Did you do something you enjoyed today? An exercise class, perhaps? A good conversation with a friend? Ten minutes of solitude? A prayer that helped you feel connected to Hashem?

Relationships: We’re surrounded by people, and so many of them genuinely like you. Be it your spouse, parent, child, coworker, or neighbor, who smiled at you, cared about you, or took the time to say hello.

Time: Your life is a gift, each moment precious and laden with opportunity for self-improvement, connection, growth, joy, and gratitude.

Hashgachah Pratis: Where did you feel Hashem’s hand, reminding you, “My child, I’m taking care of you” today?

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Out of the Darkness

Proof in the Pudding

A not-so-chance encounter between Wellspring editor Shiffy Friedman and Tziporah on a transatlantic flight really brought this article home. As they got talking, Tziporah shared that she had suffered from SAD (seasonal affective disorder) for a long time, characterized by heavy sadness each winter. Practicing gratitude helped her lift herself out of the darkness and finally reach a place of healing and happiness.

Say Thank You and See Miracles by Rabbi Shalom Arush is perhaps the most powerful manifestation of this Sample’s theme. Containing 190 stories of people who thanked Hashem and witnessed amazing salvation, the book’s underlying message is that whether or not science can prove the correlation between gratitude and healing, it’s ultimately Hakadosh Baruch Hu who orchestrates it all. And, very often, the more we thank—even for what we see as negative, the more He showers us with healing, recovery, and all blessings.

In ensuing conversations with Tziporah, she described the emotional pain and sadness that would descend upon her each winter. Additionally, as her father’s yahrzeit takes place in the winter, she felt she had “permission” to spend the winter months shrouded in grief.

When Hashem led her to practicing gratitude, it was like the parched traveler discovering an oasis. Tziporah’s gratitude led her to complete and total healing, eventually spurring her to share the wealth with others by creating an emunah-and-bitachon-based gratitude hotline called Gemline (in Yiddish) for women.

Practically speaking, the way Tziporah practices gratitude is by committing to 26day cycles (the gematria of Hashem’s name) of keeping a gratitude journal. It’s easy to tell people “focus on the good,” but it’s not that simple. Tziporah advises people to write it down, because writing things down helps the grateful feelings penetrate one’s being.

“Every single time,” relates Tziporah, “Hashem sends me a sign on day 26. A literal wink of love from Heaven.”

After a ten-month bout of long COVID, her sister finally returned home from the hospital as soon as Tziporah completed her hundredth cycle of 26 days. Tziporah shares that many hotline participants see awesome yeshuos by practicing gratitude for 26 days.

“It is not a happy heart that is grateful,” says Tziporah, “it is a grateful heart that is happy.”

Tziporah can be contacted via Wellspring.

A quick sampling of some stories: A young man related that he suffered from ruptured eardrums and he lost his ability to hear. He underwent corrective surgery by a private surgeon for a hefty fee, but the surgeon only messed things up and caused more damage, resulting in the man’s need for a more invasive operation. Having just finished reading “The Gems of Gratitude,” he was inspired to thank Hashem for his hearing problems and for all his related issues. All day long, he thanked Hashem. After some time, his hearing returned fully, without him having undergone the second procedure. He was rather embarrassed to tell the doctor how his hearing returned—he feared a referral to the mental institution.

Another individual reported that he had terrible respiratory problems, which caused him to struggle with his breathing and speaking. Thus, after a lecture by Rabbi Arush, he began thanking Hashem in his heart. “Thank You for letting me breathe and stay alive until now. Thank You for my challenges with my breathing…” Several minutes later, the man was breathing regularly, as if he never suffered from this malady at all.

A 26-year-old woman suffered from various gynecological problems to the extent that her doctor recommended removal of her reproductive organs, rachmana litzlan. This woman started thanking Hashem every day, spending half an hour enumerating all of His chassadim. After six weeks, she returned to the doctor for a checkup.

The doctor was stunned to discover that there was no trace of lesions or other issues. “I don’t know how to explain this,” he confessed. “You don’t have to explain,” said the woman.

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CUP OF TEA

Cup of Tea with

Yechiel Schrader Yechiel Schrader

OCCUPATION: Homeopath CREDENTIALS: CHC (Certified Homeopathic Consultant) CCH (Certified Classical Homeopath)

AGE: 45 FAMILY: Married, father of three LOCATION: Lakewood, New Jersey YEARS IN FIELD: 7 HE WISHES PEOPLE WOULD KNOW THAT: There’s always a way to heal. Never accept a diagnosis as “chronic” and never believe that nothing can be done to make it better.

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Yechiel Schrader’s foray into the field of homeopathy wasn’t initially fueled by a deep passion or by previous knowledge. This former accountant was simply trying to help himself.

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“I was experiencing indigestion, my energy levels were low, and I was getting frequent strep infections,” Yechiel shares. The doctors shrugged off his concerns and labeled his condition as chronic, chalking it up to his genetic predispositions.

my overall sense of well-being. I was still tired and dependent on the medicine as it did not heal the body; it only treated the symptoms.”

“Of course, I was put on medication,” he relates. “The medicine decreased some symptoms but did not improve

“Then, I was referred to a vitamin specialist, and, unbeknownst to me, I landed at a classical homeopath. I sat

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At the same time, Yechiel started taking nutritional supplements and found that they were helpful.

with him and described my physical symptoms. He listened to everything I had to say and prescribed a remedy.

Hard to believe, but within a couple of days my symptoms were nearly gone. Over time, the symptoms completely resolved.”

On top of that, other symptoms Yechiel had been struggling with for a while were also mitigated in the process.

As the relief and awe set in, Yechiel was off on a research journey.

That the method of healing actually works was the first thing he noted, but what was the meaning of homeopathy? “Homeopathy is based on the treatment idea that ‘like cures like,’” Yechiel explains. “We see this concept in the midbar, in the story of Mei Merivah, where Hashem told

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Moshe Rabbeinu to throw a bitter bark into the bitter water to make it sweet.”

vice versa. All of these elements, shares Yechiel, are taken into account during homeopathy treatment.

For example, Yechiel continues, “It is known that snake venom can affect the heart. In homeopathy, Lachesis—potentized (the special method of homeopathic dilution) snake venom—is often used to treat heart conditions.”

The more he learned and discovered the wisdom in this intervention, the more Yechiel was drawn into it as a practice, in order to help others heal through it, as well.

Over the past few years of his career, he has continued to explore more of homeopathy’s efficacy and development.

“Homeopathy was discovered in the 1700s by a German doctor, Samuel Hahnemann,” he relates. Dr. Hahnemann was a conventional doctor who was extremely knowledgeable, but unhappy with his career. Medical practice at the time was quite underdeveloped, and Dr. Hahnemann found the treatment plans to be ignorant and brutal. Dr. Hahnemann therefore became a translator, as he was proficient in 11 languages. As a translator, he spent hours researching medicine—its effects, as well as side effects. It was during an outbreak of malaria that the knowledge he had amassed proved to be highly beneficial.

In order to help others heal, Dr. Hahnemann experimented with the cinchona bark—the medicine used to treat infected people. Skeptical that cinchona could cure malaria due to its bitter properties, Hahnemann ingested some bark to investigate what would happen.

Incredibly, he developed symptoms similar to those infected with malaria. This was when his breakthrough discovery of like cures like was made.

Dr. Hahnemann was also bothered by the side effects of medication, which led him to experiment in the dilution process. Interested to observe whether diluting medication would adversely affect its potency, he discovered quite the opposite. The more diluted the medicine (each medicine used a different dilution process), the faster it hit the identified target.

The last discovery, which had been previously unheard of or considered relevant in mainstream Western medicine, was that physical symptoms affect the emotional and 70

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The Whole Picture “When it comes to homeopathy, we look at the whole picture, the whole person—not just one symptom,” Yechiel emphasizes.

On top of that, other symptoms Yechiel had been struggling with for a while were also mitigated in the process.

As the relief and awe set in, Yechiel was off on a research journey.

"Someone may come to me and say he is suffering from headaches. Then, when we probe deeper, we may find that he experienced incidents that caused him to feel anger and resentment. He may also mention that he has salt cravings. From among the hundreds of tried and proven remedies, I need to find the right one for this combination of symptoms.” In such a case, the treatment remedy might be potentized salt, with a dosage of twice a day or twice a week—it all depends.

“I’ve had mothers bring in their babies who’ve been crying nonstop. They’re in pain, need constant stimulation, and are also not eating well. One remedy is all it takes to treat all those physical and emotional symptoms. The baby calms down and eats better as well.”

The Physical and Emotional “I used to think that davening for refuas hanefesh and refuas haguf were two separate requests. However the language of the tefillah seems to include both requests for each individual. Today, in science and according to most doctors, those two are still considered separate entities and conventional modern medicine doesn’t address the unit of life called the nefesh.” The current scientific knowledge cannot describe and quantify this life force.

Yechiel has seen in the writings of Hahnemann that although he wasn’t Jewish, he definitely believed in something deeper, something transcendental—the part of life that is not addressed by doctors.

“When two parts of a car are broken,” he illustrates, “they require separate fixing, different solutions. The body, however, is all interconnected. One must take the person’s emotional wellbeing, physical ailments, and life force into account before prescribing a remedy.”

“We see that we pray for refuas hanefesh even before refuas haguf. If the nefesh is at peace, the guf is affected.

And when treating the guf, we need to take into account the nefesh.”

Yechiel shares an example of how this concept plays out in his treatment of patients.

“When someone comes to me after a heart attack or with a heart condition, I’m not only concerned about his cholesterol. I get to know the individual on a personal level. Is it anxiety that’s causing this blockage? What is the person experiencing in his life right now? All those factors count in the treatment plan and lead toward one remedy.”

Yechiel relates another angle of how emotional and physical symptoms can interact in treatment.

“Suppose a patient who was diagnosed with schizophrenia and is haunted by negative internal voices comes to me.

He may also he suffering from psoriasis on his skin. As the treatment proceeds, he may be experiencing relief from the haunting voices, but at the same time the psoriasis on the skin could be getting much worse. What is going on?

Does this imply that this case isn't proceeding well? Should I have the patient take a second remedy for the psoriasis?

The answer in homeopathy is no. The patient's illness impacts his life force. Its symptoms are manifestations on the mental, emotional and physical spheres. The fact that his mental and emotional symptoms are getting better, yet at the same time his skin is looking worse, is actually a positive sign. It means that the illness is making its exit out of the body. In such a case, we would continue with the same remedy and, with time, not only will the internal voices get better, but the skin will look better as well.”

Am I Eligible?

As a homeopath, Yechiel treats a wide range of issues, from bad coughs and baby colic to autism and schizophrenia.

“I like to meet my clients in person because I find that to be the most effective, but I do phone calls and Zoom sessions when necessary. When I meet with a client, it’s important for me to hear everything, including what the doctors said and all the current symptoms—physical and emotional. Often, after a few sessions, more information comes up and that changes the remedy course.”

As a case in point, Yechiel shares, “Someone who recently came to me was depressed, emaciated, and his shalom bayis was suffering. After prescribing a remedy, the person began gaining weight, was less depressed, and with his change of attitude his marriage began to improve.”

In another astounding case, the parents of a child who was on the autistic spectrum brought him to Yechiel. He would only speak about himself in the third person, ad-

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dressing himself as “he,” and this was after the parents had taken him to an array of therapists. “Shortly after coming to me for a session and receiving a homeopathic remedy treatment,” Yechiel shares, “the child began referring to himself as ‘I.’” “I’ve seen children who were bedwetting and suffering from constipation, as well as social issues, and with the right remedy all symptoms improved.”

“Dr. Hahnemann originally proved the efficacy of approximately one hundred remedies, but today there are a lot more.” These remedies are primarily derived from plants, minerals, and other natural resources.

"While Yechiel sees people with a wide variety of issues, in regards to cancer, he says, "There are homeopaths that specialize in that area, but I do not."

With growing research in the field, Yechiel stays in the know by constantly making sure to learn of the latest advancements and discoveries.

The Naysayers With results like the ones he describes, I ask Yechiel what can pose as a challenge in such a career. “Often,” he admits, “the results are not instant. They can be subtle.

For example, someone came to me with a bad cough. "After two days of treatment, he told me he was still coughing. I asked him whether the coughing was harder or softer, and he said softer. I asked him 'And how is your breathing?'

He took a deep breath and remarked with surprise 'It's better!'" In the next few days the cough improved more until resolution.”

Each symptom has a sourced remedy that’s been around 72

for over 250 years. According to halachah, if something was proven effective three times, it is considered a valid means of treatment. Homeopathy, Yechiel notes, certainly fits the bill.

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“I often need to get to the source of the problems. People describe the symptoms post medicine. I need to understand how they were feeling before so I can make sure we’re targeting the source of the original issue. The reason homeopathy is not approved by the FDA is because they want a symptom for each remedy. It doesn’t work that way. Each remedy can be used to heal thousands of symptoms.

Still, there are those who are skeptical. Yechiel explains a possible reason for this. “Homeopathy is hard to understand. For example, the concept of dilution to increase strength seems counterintuitive. However,” he continues, “the homeopathic remedies are created through dilution in a highly sophisticated process that includes agitation as well as dilution. Saying they are only diluted is an over-sim-

Homeopathy 101 It is always advisable and recommended to contact a competent homeopath before using remedies. However, here are some general guidelines for remedies that may be helpful in various acute situations that require immediate attention, or for when a homeopath is not available. These remedies, which can generally be found in health food stores, can be used for many other situations, as well.

Arnica: Anything that involves trauma such as concussions, after surgery, injuries with extravasation of blood, sprains, and contusions.

Apis: After getting stung or bitten by an animal, when experiencing a lot of swelling and edema. Also may be useful for swelling due to an allergic reaction.

Calendula: Can be used externally as a lotion.

It is helpful in cases of deep cuts and lacerations and has been used as an antiseptic.

Ledum: For puncture wounds, such as after stepping on a nail. Also useful for bites and stings of insects—all wounds that feel better when treated with a cold substance. plification. In addition, we see in both physicality and spirituality that sometimes small units can be much more powerful than larger ones. In homeopathy, sometimes, the small symptoms are the ones that provide the most clarity regarding the appropriate remedy. Similarly, remedies are most often found when the practitioner comes into his work with humility—he makes himself ‘small’ and then listens to the client with an open mind to hear things that don’t come up in a typical medical interview.

“When prescribed by the right person, with the help of Hashem,” says Yechiel, “homeopathy can go a long way in improving quality of life.”

It was this goal—helping others improve their quality of life—that was the impetus for Yechiel’s career switch from accounting to homeopathy. “I had always been drawn to working with people in a holistic way,” he relates. “I’m grateful to Hashem that I’m able to use my listening skills, analysis, intuition, and compassion to help find ways for others to come to greater health, both physically and emotionally.”

Yechiel can be contacted via Wellspring.

Ignatia: For acute emotional situations of grief such as loss of a relative or other acute grief related to relationships.

Phosphorus: Can be useful in many cases of excessive bleeding that is difficult to stop.

Cantharis: In cases of severe burns.

Recommended potency for these remedies is either 30C or 200C (with the exception of Calendula, of which a topical use of the remedy in no potency is useful as well).

The higher the potency, the less often the dosage should be repeated. As a general rule, once a remedy facilitates improvement, do not repeat again unless the improvement has stopped, slowed, or regressed. If a remedy does not seem to help in a given situation, it should not be implemented again.

Note: Wellspring does not endorse or promote the views expressed by interviewees in this column.

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WE THOUGHT THIS WOULD BE THE PERFECT CHANUKAH PARTY, BUT WE WERE IN FOR A SURPRISE AS TOLD TO ROIZY BAUM After too many years of cramped quarters, massive messes, and deafening din, my parents finally decided it was time to relocate the Chanukah party out of their once-spacious dining room. The family had tripled in size over the last decade and as much as my mother is a balabusta par excellence, the setup had become overwhelming for all. She wasn’t getting younger and the family was only getting bigger. Plus, until then, as the youngest in the family, I’d managed to help with a big chunk of the prep.

But now I’d been whisked off to la-la land with the most handsome, capable, and talented guy on the planet and couldn’t assist as I had in the past.

Of course, my mother’s Chanukah parties exemplified her classiness.

There was a “no cooking policy” that the marrieds all (happily) adhered to.

Mom cooked everything. Everything.

No buffet style there—that wouldn’t jive well with her golden standard.

She whipped up such mouthwatering dishes that we forgave the fact that the noise was through the roof.

Over time, we knew what to expect at every Chanukah party: the table bedecked in a traditional Wall of China tablecloth, the five-course meal served on her Royal Doulton set (the floral printed one, and she still has every single piece—not one chipped plate), the cutlery laid out in the proper order (you can be sure my mother nails it to perfection), cloth napkins rolled into a goblet, and the signature sparkling silver vase as the centerpiece. And no, nobody stays after the party to help with the cleanup.

settled on a party room. One caveat: it was out of town. But the price was a lot better than the “are-they-serving-us-gold-dust-for-dessert?” places we’d been contemplating. The cherry on the top was that we all agreed (yes, even the sister who only garbs her kids in hand-me-downs on principle, and requests Zelle payments for $4.63) to have the Chanukah party catered. Because we were accustomed to the “wined and dined” type of parties, none of us were eager to cook. Why bother with crumpled aluminum foil pans brimming with congealed foods and malfunctioning sternos when you could once again sit and be served like royalty?

But this year was going to be different. We were removing the headache from my parents’ domain.

The party was a resounding success. There was ample room for kids to sprawl out on the floor, teenagers to huddle, and for adults to converse without the worry of inquisitive eavesdroppers too close by.

My siblings got busy, throwing around ideas like a ping-pong ball.

This sheva berachos hall. That school lunchroom. The shul at the corner. Finally, a month before Chanukah, we

Compared to the year before when my mother had spent much of the

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party standing over a pot of boiling oil, red-faced and sweaty, frying churros (only fresh!), this year she was a real lady. She clacked in her heels, and my father reveled in the gift-giving ceremony and cute little performance the grandsons put up.

“Ma,” I winked to her, thinking of the few must-be-fresh dishes that were done minutes before serving last year. “You don’t miss the hot splatters of oil narrowly missing your clothes, do you?”

“No, I really don’t,” she confessed, reaching out to give me a hug. “I’m so happy this worked out. You won’t miss the 4:00 AM bedtime either, right?”

I chuckled and then went to heap scrumptious goodies onto a black rectangular plate in case Yerachmiel was still too shy to self-serve. I made my way to the men’s side of the table, egg rolls, pastrami pockets, and franks-in-blanks precariously tossed together.

Yerachmiel munched on them appreciatively and I snuck what must’ve been my tenth egg roll off his plate.

The game I prepared went well.

By the time not a morsel of food re-

mained and the level of kids’ crankiness wasn’t measurable anymore, my parents got up to thank us all for the effort and teamwork.

“Can I offer you a ride?” my sister Chany asked when the last trickle of guests was leaving.

“Sure. Let me double-check with Yerachmiel.” Like, because there was any valid reason to refuse a ride in my amicable brother-in-law’s Lexus.

But in the car, I started feeling a bit queasy. Never the greatest traveler, I blamed it on that. Closer to home, I started feeling like a thousand angry little daggers were stabbing my insides. I clutched my stomach and prayed to get home really quick.

My head between my knees, I inhaled and exhaled deeply. Was this what a panic attack felt like? Was I dying? I was sweating, nausea rippling through me while I held my tears back.

“I’m feeling terrible,” I whispered to my husband.

“Should we get off here and walk home?” he asked.

“Nah, let’s just get there.”

My sister and her husband ex-

changed knowing glances, but there was no good news in my nausea.

The minute I exited the car, I vomited partially digested egg rolls into the garbage dumpster outside my house. I ran up the stairs, trying to make my way to the bathroom but only managed to make it to the kitchen sink instead. In a panic, I started hosing down the sink, mortified by the mess, my stomach churning inside out. I bolted out of the kitchen, but I quickly realized I wouldn’t be making it to the bathroom. My husband watched in horror as an overwhelming wave of nausea took over and our new rug was covered in grime.

“Do you want me to call someone?” he asked, the pity evident in his furrowed brow. He had never seen his wife lose her composure, and here she was dramatically playing deathly ill.

“It’s probably a virus,” I said. I wasn’t in the mood of my entire family being suspicious. “Yerachmiel, you go to sleep. No point in waiting up with me. Tomorrow I’ll be good as new.”

Instead of going to sleep, I found myself hugging the porcelain throne

4 STEPS TO PREVENT FOOD POISONING Clean: Wash your hands and work surfaces before, during, and after preparing food. Germs can survive in many places around your kitchen, including your hands, utensils, cutting boards, and countertops.

Separate: Separate raw meat, poultry, fish, and eggs from ready-to-eat foods. Use separate cutting boards and keep raw meat away from other foods in your shopping cart and refrigerator.

Cook: Cook food to the right internal temperature to kill harmful bacteria. A food thermometer can be helpful.

Chill: Keep the refrigerator at 40°F or below. Refrigerate leftovers within two hours of cooking (or within one hour if food is exposed to a temperature above 90°F, like in a hot car).

(Source: CDC)

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GOT THE BUG? throughout the night.

And in the middle of the night, I had company.

Yerachmiel, looking greener than the lulav he’d shaken just a couple of months before, was shuddering. “I was having a very hard time falling asleep. I’m not feeling good,” he began without preamble.

This was some contagious virus. “What’s going on?”

“At first it was just a bad stomachache, but then it turned into severe shakes.” He barely finished his sentence when I realized I’d better let him take my place.

The night was a flurry of bathroom trips, moans and groans and holding our stomachs.

And then my phone started pinging. The family group was lighting up.

Chany: You too?

Miri: We also had a fun night here with all the adults throwing up Mom: Crazy here too. Totty is doubled over in pain and I didn’t sleep a wink.

Chany: Food poisoning????!!!???

We didn’t need an Einstein to figure it out. Fifteen family members with abdominal cramps, diarrhea, and severe vomiting.

Food poisoning is an illness caused by eating contaminated food. It’s not usually serious and most people get better within a few days without treatment. In most cases of food poisoning, the food is contaminated by bacteria, such as salmonella or Escherichia coli (E. coli), or a virus, such as the norovirus. The most common symptoms are an upset stomach, stomach cramps, nausea, vomiting, diarrhea, and fever.

FOOD POISONING RECOVERY Take A Break Let your stomach settle. After you experience the most explosive symptoms of food poisoning, like vomiting, diarrhea, and upset stomach, experts recommend letting your stomach rest. That means avoiding food and drink altogether for a few hours.

Stay Hydrated Liquid intake is crucial for helping your body fight off food poisoning effects. Vomiting and diarrhea can cause dehydration, so sucking on ice chips or taking small sips of water is a good starting point.

Sports drinks that contain electrolytes are the best way to prevent dehydration during this time. Other recommended liquids include the following: • Non-caffeinated sodas, such as Sprite, 7UP, or ginger ale • Decaffeinated tea • Chicken or vegetable broth Eat Bland Food

The next morning, the sickness had dehydrated us and left us exhausted. Helpful family members were providing tips like apple sauce, chicken soup, and dry bread. They were (obviously) the lucky ones who’d been spared. For the rest of us, nothing ingested stayed inside.

When you feel you might be able to hold down food, eat foods that are gentle on your stomach and gastrointestinal tract. Stick to bland, low-fat, low-fiber foods. Fat is harder for your stomach to digest, especially when it’s upset. Avoid fatty foods to prevent upsetting it further.

Fortunately, none of us needed to be hospitalized, but we were advised to flush our bodies with fluid. “Fluids in your body lost to persistent diarrhea need to be replaced. Drink, drink, and drink some more,” ordered the doctor.

During an episode of food poisoning, it’s important for your body to follow its natural reaction to cleanse and purge the digestive tract to get rid of the harmful bacteria. That’s why an over the counter diarrhea medication isn’t a good way to treat food poisoning.

It took nearly a week for all of us to get back to ourselves.

The jury is still out. Which was the culprit— the pastrami pockets or franks-in-blanks?

Problem is that the two made a great pair: whoever sampled the former ate the latter, too.

Either way, this year, we all know where the Chanukah party will be. My mother’s already starching the tablecloths.

Try Natural Remedies

While your symptoms are at their peak, you might want to try drinking ginger tea, as ginger is known to soothe the stomach. Once you’re feeling well, you may wish to replace your normal intestinal flora with natural yogurts or probiotic capsules for at least two weeks. This will help your body regenerate the healthy bacteria lost in the food poisoning purge and get your digestive system and immune system back on track.

(Source: healthline.com)

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SERIAL DIARY

are we

there yet?

As told to Libby Silberman

by Malky Sapir

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CHAPTER 2

Recap: Malky, a single mother of a little girl, is devastated by her daughter’s diagnosis of severe cerebral palsy (CP).

Really, there had been signs pointing in the direction of CP for a while. In fact, it was my ex-husband who had drawn attention to it first, when Batsheva had been all of four months old.

“You know, Malky, the baby is weird. She’s not doing normal baby stuff. She’s just lying there.”

“I also think it’s a little strange,” I conceded. The baby was pretty stiff, not moving her limbs or head like most infants.

By the time she was nine months old, we started physical therapy, but no progress was made.

“Take her for craniosacral therapy.”

“You must do reflexology!”

“Reflex integration saved my son!” (Which was when I learned that it is not the same thing as reflexology.)

“Acupuncture…I can’t sing its praises enough.”

“Did you try Feldenkrais? There’s this amazing practitioner in Manhattan!”

“Don’t take the physical therapy that insurance covers. The private therapists are so much more skilled; it’s worth every dollar!”

“Is she still not doing anything? Didn’t I tell you about this energy healer? It’s usually a food that’s triggering the hormones that affect development.”

While I believed everyone at first, I learned to only heed advice that was recommended by at least four or five people. I schlepped Batsheva around to appointments, shelling out money and investing emotional energy into my belief that this would be the bullet that would cure all problems.

Still, I didn’t see results. I felt guilty. Surely, said my noisy inner critic, it was because I didn’t put my baby on the floor enough, didn’t give her the correct foods, and didn’t spend the entire day doing exercises with her.

My already fragile self-value fell even lower, and it took a good while for me to realize that it wasn’t me messing things up. Something was seriously wrong with her.

My marriage was draining the very lifeblood out of

me, and in circles I spun, trying to remain steady, remain alive. I twisted myself into shapes I never knew I could manage, attempting to please my husband, keep our troubles away from my parents, and still help Batsheva with whatever was going on with her.

During all this time, my husband made significant lifestyle changes, changes that were wildly unfamiliar and frightening to me. He further disconnected from the problem called Batsheva, blaming me for her issues and leaving her care entirely up to me. As he drifted further away from everything I knew as normal and toward unhealthy choices, it grew harder for me to keep up the act. The cracks grew larger and larger and eventually threatened to suck me under.

The two major challenges I’ve been through are my first marriage and divorce, and mothering a child with severe cerebral palsy. When I think it over and try to classify it all into neat boxes, I find that although my marriage and divorce were ugly and terribly hard, strangely, I prefer classifying myself as a “divorced” woman over “mother of special-needs kid.”

It sounds laughable to compare nisyonos, I know.

But when you’re living in a state of misery, you just want to make sense of what you’re experiencing, try to understand it, and try to order problems from greatest to least.

I looked at divorce as a hopefully passing phase, eventually knowing full well that it had nothing to do with me. He had his issues; they were his and his alone. I was okay, and b’ezras Hashem, I would get married again and live happily ever after.

On the other hand, Batsheva’s CP was this stamp on my record. I felt that I was somehow less-than for having given birth to an imperfect child who would likely be a burden forever. It wasn’t a blemish I could divorce from. In my mind, I knew this couldn’t be further from the truth. I knew that this child is a gift, granted to me not because of any incompetence or inferiority on my part, even perhaps because I was handpicked for the special task of raising her. But, I’ve learned, our brains can tell us funny stuff when we’re adrift in wildly unfamiliar territory.

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IT Y IM M U N BOOST D L O C T AG A IN S ASON E S U L AND F

ME NT S AL LO W LIQ UI D SU PP LE -SW -TO SY EA R OU E - SE

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DIY

Until this month, this column served as the space where I provided DIY essential oil recipes for improved health and better living. I appreciated the positive feedback of the many readers who found the blends helpful, soothing, and healing. The next phase of this column will focus on DIY directions in the domain of acupressure.

Welcome to the world of acupressure, a complementary treatment to strengthen the body, relieve pain, and improve focus that uses fingers and hands to stimulate acupoints. Among other research, a 2014 meta-analysis published in the peer-reviewed journal Pain Management and Nursing indicated the efficacy of acupressure as a credible evidence-based method of pain relief in various populations.

In this column, you will learn how to do the following:

e h c a d a He f e i l e R • Determine the appropriate acupoints (acupressure points) for particular pains • Massage the appropriate points with your fingers

With time and practice, you will notice yourself relax and release negative energy.

By Miriam Schweid

Locations of acupoints: On the web between your thumb and index finger; in the space between the eyebrows that connects the nose to the forehead; on the base of the skull on the back of your head, close to the neck.

Acupressure guide: Use your thumb to massage each point with deep and firm pressure. Press it for 5 seconds. Relax and breathe deeply as you massage the area.

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Inner Parenting

I want to bring light into my home, but my mood gets in the way

TAP IN

PARTY IN PEACE

CAN I LOSE WEIGHT WHILE IMPLEMENTING THE INTUITIVE EATING APPROACH?

8 TIPS TO EASE THE TENSION

INNER PARENTING

Feeling at Home with Our Emotions

By Rabbi Ezra Friedman

I really enjoy your articles on inner parenting.

I’m a very emotional person, in the sense that I have a very hard time thinking logically when I’m in an emotional state. Therefore, if something is bothering me, no matter what I tell myself, I can’t seem to switch my mood and snap out of it. For example, if someone said something insensitive or something didn’t go the way I expected, I keep mulling it over and can’t seem to get past it. I’m wondering if there’s anything you can suggest, as it is important to me that my kids have a happy and emotionally healthy mother who is there for them—and not out of it because of her intense emotions.

Thank you,

M. B.

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Response: The issue you’re describing is quite common, and simply by writing it out and understanding where you stand in terms of your emotional state as a parent is an incredible first step in the improvement process.

With Hashem’s help, you can work through this in order to reach a state of equanimity and build a home with menuchas hanefesh.

With Chanukah on the horizon, there’s no better time to discuss matters that heavily influence our parenting. Chanukah, as we know, shares a root with the word chinuch, and it’s a time for chanukas habayis, to renew our commitment toward the building of our home. When we’re still single, or before we’re blessed with children, the avodah penimis we do primarily involves just us. We can choose to pay more attention to how we’re impacted by our emotions and to how we respond to circumstances that trigger us. But once we are blessed to enter the cherished realm of parenthood, doing this work becomes mandatory. We’re no longer only responsible for our own lives, but also for those that Hashem entrusted into our care.

As in the examples you offer in your letter, matters like “moods” and “emotional states” take on added urgency once we’ve entered parenthood. Especially if we want to build

a home of menuchas hanefesh, a place where our children feel loved, safe, and secure—which is essentially every healthy parent’s desire—addressing these issues are of paramount importance. Kudos to you and all parents who notice how the chinuch of their children is so dependent on the inner work they engage in.

So, to answer the question, the most common reason for not being able to “snap out of” a difficult emotion might sound counterintuitive: it tends to be specifically when we haven’t given ourselves the space to actually feel the emotion.

Some of the most common reasons for not giving our emotions their space include a lack of awareness of our emotional realm, lack of recognition of what we’re experiencing, and a subconscious fear of experiencing difficult emotions. Because we’re afraid the emotion will be painful for us, we act like the patient who delays getting the prick by pushing the nurse’s hand away. In that instant, we appear to not be experiencing any pain, but in essence, we’re only prolonging the painful process. By numbing an emotion, we’re cementing it inward.

Unlike a factual occurrence, which remains static (if I walked one block forward, I am now situated one block forward), an emotional experience is like a wave. Just as an aroma wafts through the room and then disappears, emotions enter our being and then are meant to pass us by.

And so, simply knowing what we’re feeling is a critical first step, but it is not enough. If we want to experience emotional wellbeing, our work is multipronged: we need to recognize that we’re feeling something, identify what we’re feeling, actually feel it, and then let it go.

A person who is able to reach the state of equanimity, known in the sefarim as the middah of hishtavus, is not someone who feels no emotion at all; that would be a statue. Rather, an emotionally healthy person embraces the emotions that come up for him, feels them, and then lets them go.

But when such a “wave” hits those of us who are not yet in this place, instead of letting it pass through us, we resist it. We don’t give the emotion its space. Ironically, that’s when it stays put. It remains stuck inside of us.

Let’s illustrate with a simple example. As a mother, suppose you walk into the house one afternoon after running a quick errand to find that one of the kids has wrecked the place—only hours after you worked hard alongside the cleaning help to get the house in order. Some of the feelings you may experience at such a time are disappointment, loss of control, and even being unneeded or unseen (I worked so hard and my efforts went unnoticed). Whatever it is that you may be experiencing—and as parents we might feel various un-

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pleasant emotions in our interactions with the kids—as long as you don’t acknowledge the feeling and actually allow yourself to feel it, it’ll be there to stay.

In the moment, we may subconsciously numb the emotion. We may lash out at the child—or not—and ignore what really came up for us.

Over time, if we keep numbing and numbing those feelings of rejection, of feeling unheard and unnoticed, we’ll find ourselves with a chronic case of “bad moods.” Many of these terms, like “bad mood” and “depression,” are essentially this: a pileup of unprocessed emotions that remain stuck within. These emotional states can unfortunately last for days, weeks, months, and even years—simply because the individual didn’t, or couldn’t, give the emotions that were meant to pass through her the space they required.

Once we’ve actually acknowledged that we’re feeling something unpleasant, we need to try to determine what it is that we’re feeling. When a child is disobedient, for example, the emotions that come up may be a feeling of failure (I am inadequate as a parent), rejection (he’s pushing me away), or of feeling unheard and unseen (he doesn’t even hear what I’m saying; I matter so little to him).

The more we can surrender to this emotion, the more intense the immediate pain will be—but the sooner it will pass through. Interestingly, even those interactions that on the surface appear not to bring up such intense

emotions for us can actually be quite triggering. What—you may wonder—such a small child? Such a silly

When a child is disobedient, for example, the emotions that come up may be a feeling of failure (I am inadequate as a parent), rejection (he’s pushing me away), or of feeling unheard and unseen (he doesn’t even hear what I’m saying; I matter so little to him).

infraction? And the answer is yes, if something shifted in my emotional equilibrium, that’s a sign that I was

affected. If I experienced any kind of pinch internally, I know I’ve just been hit by a “wave” that is waiting to be addressed. Emotions, as we’ve noted countless times in this space, are in no way related to logic. It doesn’t have to make sense that this “silly” incident just triggered a storm within. And fighting it away with logic won’t help. The only thing that will help is to accept that, yes, I’m feeling something unpleasant right now and to surrender to that emotion.

When we’re aware of what we’re feeling and we’re alert to that emotion, we begin to feel alive. When we’re not carrying around the heavy casket of unprocessed emotions that leave us in what is often called a “bad mood,” we feel light and happy.

So, every time you realize you’re in an “emotional state,” instead of trying to “snap out of it”—which is essentially inviting the emotion to keep you hostage—trace back to a recent incident that may have provoked it.

Was it a comment someone made?

A disappointing outcome? A conversation with a colleague? Something your husband did or didn’t do? A parenting mishap? Remember that the episode may have been very minor in the logical sense, but to you, in your emotional world, it was intense. Identify the emotion that hit you and give it its space. Accept that this is how you felt, no matter how painful it feels in the moment. With practice, time, and siyatta diShmaya, of course, you will notice a change in your emotional state, and, by default, in the atmosphere in your home.

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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OT@HOME

A Peaceful Party 8 tips to ease the tension

by Miriam Frankel, OT 88

WELLSPRING / DECEMBER 2022

Over the Chanukah season, you may feel nervous and uptight about how an event you planned will unfold, particularly if your child tends to be unpredictable with crowds.

Here are some useful ideas and tips I have gleaned from working with children who are sensitive to transitions and changes in routine, are picky eaters, or have a hard time in social settings.

Prepare your child beforehand. Predictability lessens anxiety and overwhelm. Discuss with your child what will take place and where you will be going or you’ll be hosting. Then, explain what his role at the party will be, perhaps informing him of a game or program he can lead to help him feel involved.

Ensure your child follows his regular routine to enable him to stay calmer. This might mean going to sleep at a regular time the night before the event and eating at his usual meal times, perhaps even eating before the party.

During the party, dole out positive feedback regarding the child’s behavior. You can do this verbally or through gestures like light touch (e.g., a squeeze on the shoulder), smiling at him, or holding his hand. This will also give him a sense of security among the crowds.

As a host or hostess, your mindset spills over to your children and guests, so try to keep the following in mind: • Consider getting practical help before the party to alleviate the stress of one or two people arranging all the details.

• Try to welcome each person with a personal greeting and thank them at some point during the event for their unique contribution.

• Repeat the following mantra: “If something goes awry, I will look past it so I can enjoy the event.”

• Be flexible if people come late or leave early. Even when it comes to family members, we don’t always know what other commitments and pressures they have in their life.

• If things break or get damaged, keep your mind on the big picture—maintaining a happy and festive atmosphere.

The extra thought you’ve spent investing in your and your family’s peace will help make your time together more enjoyable.

Miriam Frankel (formerly Manela) is a highly sought-after Mental Health Occupational Therapist who specializes in treating mental and behavioral challenges in both adults and children. She is the founder and director of an online learning platformBloom, where parents, caregivers and educators can access the tools they need to help their struggling children, be it struggles with anxiety, fears, ADHD, SPD, ODD or developmental issues.

Miriam is also the author of the Parent-Child Dance, founder of The Thrive Group and a Level 4 Tomatis Practitioner.

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TAP IN

TAP IN

by Gila Glassberg, RDN, CDN, Certified Intuitive Eating Coach

QUESTION The concept of Intuitive Eating really speaks to me, but I won’t deny that weight loss is a goal for me, as well. Is there a way to lose weight through Intuitive Eating?

ANSWER The authors of Intuitive Eating, and the developers of the approach, Evelyn Tribole and Elyse Resch, make it very clear that weight loss is not the goal. Some people do lose weight while following its principles, but it is not the primary purpose. The ultimate goal is to have a good, normal, healthy relationship with food.

Eat when you are hungry, stop when you are full, for the most part. It’s about learning to listen to your body and its cues. It’s about learning your patterns of using food to cope with something, and replacing these with a tool that actually helps. Yes, sometimes, emotional eating can be helpful—it is distracting and pleasurable, for sure—but it can backfire if that is all you use to cope with emotional wounds. Quieting our issues with food prevents us from getting to the root cause of our pain. It’s about letting your eating be a roadmap to something bigger, letting it guide you into figuring out what you are actually craving when those cravings are activated.

However, as much as the goal of Intuitive Eating is not weight loss, I still understand an individual’s desire to lose weight. And so, when women reach out to me with a question like yours, I will still work with

them if that is their goal. I am very clear, though, that it’s not my goal for them. That’s not because I think weight loss is bad. I do not think that. However, I do believe—and research has proven it—that dieting, for most people in most cases, actually leads to longterm weight gain. Every time we diet, we slow down our metabolism. We increase our cravings for foods on our “no” list. For most people, this creates the restrict-binge-restrict cycle, which leads to weight cycling, usually ending with an ultimate raise in one’s set point weight. So, if you are dieting to lose weight, you will probably end up at a higher weight than you started with.

To answer your question, yes, there is a way to lose weight through Intuitive Eating. It often happens that once we don’t feel restricted from various foods, they lose their appeal. In addition, by healing our relationship with food, we often stop using foods as a means of comfort and soothing. However, when weight loss is the goal, this in itself may inhibit you from truly implementing the Intuitive Eating principles in the way they were intended—with a focus on healing the relationship with food above all else.

Have questions about the Intuitive Eating approach? Send them to info@wellspringmagazine.com and Gila will be glad to answer them in this space.

Gila Glassberg is a Master's level registered dietitian and a certified Intuitive Eating Counselor. As a teenager, she was faced with constant diet talk, body shaming, and obsessive guilt around food, but now that she has found food freedom through the process of Intuitive Eating, she's eager to share its wisdom with others. Gila works privately with clients and she also presents workshops. The name of her podcast is Get INTUIT with Gila, and she writes blog entries on her website, www.gilaglassberg.com. She can be reached at 570-878-3642.

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WELLBEING FEATURE

Perfectly Balanced.

JEUNESSEWINES.COM Cabernet Sauvignon · Black Muscat Pink Moscato · Chardonnay · Duette MADE IN THE USA

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EYE CANDY CREATE MAGNIFICENT ART WHILE PREPPING A WHOLESOME DISH PUT THE FATS TO WORK 8 TOP SOURCES OF FAT-SOLUBLE VITAMINS

114 SWAP

By Yossi & Malky Levine

117 Rebranding: Donuts

By Malky Rosenberg

97 Garden Party

By Yossi & Malky Levine

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122 8 Sources of Fat-Soluble Vitamins

By Esti Asher, MS, RDN, LD

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Culinary Toolbox: Donut Maker

By Charnie Kohn

My Chanukah Menu Wellspring Contributors

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EDITOR'S NOTE

Dear Cooks,

When the submissions for this issue’s My Table came in, we sifted through them and appreciated the balance they conveyed. Some of our contributors shared recipes for wholesome Chanukah foods, while others focused less on healthy treats and more on creating the vibe that will nurture their family’s health in other ways. Health, after all, is not limited to consumption of nutrient-dense foods; it includes a wholesome relationship with food rather than an all-or-nothing approach, and here at Seasoned we value that.

In fact, one My Table contributor asked if she should share her recipe for regular deep-fried donuts— because that’s their yearly Chanukah treat. The consensus was that while most of us here will actually be making such kind of treats for our families, when a reader comes to the pages of Seasoned, she expects to be given recipes she won’t find elsewhere. There’s no dearth of recipes for the white-flour, white-sugar, deep-fried variety, but here we want to bring you

something else. Our goal is to provide the recipes for when you’re done with that, or for when you’re simply in the mood for more nourishing fare.

And so, in addition to the ideas in the My Table section, we bring you fabulous donut recipes from not one but two of our Seasoned contributors. With delectable options like these, you’re practically covered for all eight nights.

But, of course, Chanukah is a lot more than just the food. That’s what I love about the Levines’ column this month. Since it’s a time that mothers inevitably spend with the kids, we bring you one creative way to bond together over an enjoyable activity that results in a satisfying, appealing meal. At the end of the day, we want it to be a time when positive memories are created and when all of us come away with joyous, warm feelings toward Yom Tov. A lechtigen Chanukah to you all,

Esther

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The New Look of

Garden Party In honor of Chanukah, we’d like to share more than just recipes—an interactive and fun activity that can be done together as a family and culminates into a great dish.

Drum roll: Garden Focaccia.

Focaccia bread art involves decorating focaccia with fresh vegetables and herbs to make beautiful edible art. The flat dough acts as a blank canvas so you can create edible gardens that are not only eye-catching, but also highly palate-pleasing.

You can choose to create one large focaccia garden as a family or divide the dough and have each member create their own design. We’ve included some design inspiration and tips to make this even more fun.

Don’t forget to take photos of your gardens and send them our way! We can’t wait to see your creativity come to life.

A freilichen Chanukah, Yossi and Malky

Recipes, Styling, and Photography

by Yossi & Malky Levine

GARDEN PARTY

GARDEN PARTY

Garden Focaccia No matter what your bread looks like in the end, know that it will be delicious to eat. One of the many things I love about this project is that each section of the bread offers a different flavor experience.

4 tsp dry yeast 1 tsp sugar 2¼ cups warm water 3 cups whole wheat flour (I used 80% whole wheat) 2 tsp salt 2 Tbsp olive oil, plus more for drizzling flaky salt

Activate the yeast by placing yeast and sugar in a small bowl and mixing with ¾ cup of the warm water.

Wait 5 minutes for yeast to activate; it will become bubbly and foamy.

Meanwhile, place flour and salt in a mixer and mix to combine. Add yeast and remaining water and mix on low speed for 3–4 minutes, until combined.

Let dough rest for 20 minutes and mix again on low for 5 minutes.

Allow dough to rest for an additional 40 minutes.

Preheat oven to 375°F and line a baking sheet with parchment paper.

Use a spatula to transfer dough to prepared pan, and spread to fill pan.

Dimple the top of the focaccia and drizzle with olive oil and flaky salt.

Now you’re ready to decorate! Get creative and have fun.

Once you're done with the design, bake for 30 minutes or until slightly brown.

Tips: •Prep all ingredients and the focaccia ahead of time so all that’s left to do is decorate.

•After you top the focaccia, spray or drizzle all herbs with a bit of olive oil to prevent them from burning while they bake.

GARDEN PARTY

Focaccia Bouquets

Here’s another fun way to create edible art: Divide focaccia dough into 8–10 equal parts and spread each part into an oval shape.

Add herbs and veggies to create a flower bouquet, then fold bottom of two sides into center.

Bake for 10–15 minutes until browned.

Optional: Tie a ribbon around the bouquet before serving.

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GARDEN PARTY

Garden Guide These are some ingredients you can use to decorate your bread art. Get creative with whatever you have! Take a look at these designs to get some inspiration.

• Thinly sliced red onions and shallots • Purple onions, thinly sliced to look like flowers • Mini bell peppers, sliced, to create small flowers • Scallions, to make great flower stems • Parsley, basil, thyme, rosemary, perfect for leaves • Cherry tomatoes, sliced in half lengthwise to make great flowers • Olives, center of flowers • Tomatoes, peeled and rolled up like roses • Peppers, cut into tulip shapes • Sliced peppers, to create flowers

Optional: If you prefer to keep your final product carb-free, create your garden on a wooden board or plate rather than a focaccia board.

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DONUT MAKER

TOOL OF THE MONTH

CULINARY TOOLBOX Chanukah is the season when everything and anything can and will become a donut. The easiest way to turn your favorite foods into a donut and skip the frying and splattering is by using a donut maker.

And, this time, for a change, I’ll show you how to use the gadget to create savory—as opposed to sweet—treats.

We could start comparing brands and prices but unless you’re planning to keep Chanukah all year long, I recommend getting the least expensive one you can find.

Is the donut maker a necessary gadget in your kitchen? Probably not. Will it make your Chanukah season all the more fun? Absolutely!

Charnie

Recipes, Styling, and Photography by Charnie Kohn WELLSPRING / KISLEV 5783

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CULINARY TOOLBOX

This festive twist on chicken and waffles makes for the perfect Chanukah appetizer. It’ll go over very well with kids and adults alike!

Fluffy Donuts: 1 cup whole wheat flour 2 tsp baking powder ¼ tsp baking soda ½ cup oat milk

CHICKEN DONUTS

2 eggs Juice of a half lemon Combine all ingredients in a medium-sized bowl. Whisk well until fully combined. Lightly grease donut maker and pour a bit of batter into each donut mold. (For easy dispensing, pour batter into a squeeze bottle.) Cover lid of donut maker and flip donuts after a minute or two.

Keep an eye on the donuts because as the machine gets hotter, the donuts will cook faster.

Chicken Nuggets: 1 lb thin sliced chicken cutlets 2 Tbsp cornstarch 2 eggs 1 cup cornflake crumbs (or whole grain breadcrumbs) 1 tsp kosher salt 1 tsp garlic powder ½ tsp onion powder ¼ tsp black pepper Maple or agave syrup, for drizzling Preheat oven to 400°F. Cut chicken into medium-sized cubes. Add chicken and cornstarch into a large Ziploc bag. Seal well and shake until chicken is fully coated. Whisk eggs in a large plate. In a second plate, pour in cornflake crumbs and spices. Coat chicken with eggs, then dip into crumbs. Place breaded nuggets on a wire rack. Bake for about 13 minutes. Set oven to broil and broil for an additional 2 minutes.

To assemble: Place two pieces of chicken on top of each donut and secure with a toothpick. Drizzle with maple or agave syrup.

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CULINARY TOOLBOX

What’s round and fluffy with a hole in the center? If you guessed donuts, you’re not wrong but I was thinking of…bagels. But on Chanukah, why can’t we can call them donut bagels? This fun Schmear Bar makes the perfect spread for a Motzei Shabbos Chanukah party. Set your donut bagels on a tray or in a basket and prepare your favorite bagel spreads and toppings around it.

SCHMEAR BAR

Bagel Donuts: 2 cups spelt flour 1 tsp sugar 1 packet instant yeast (2½ tsp) 1 tsp kosher salt ¾ cup warm water 1 Tbsp olive oil

Combine 1 cup of flour, sugar, instant yeast, and kosher salt in a large bowl. Pour in warm water and olive oil. Mix well until fully combined.

Gradually add in rest of flour, mixing well while adding in. Add more flour or water if dough is too dry or sticky. Form dough into a ball and cover with cling wrap for 20 minutes. Keep in a warm space.

Grease your hands with oil and pinch off about one tablespoon of dough at a time. Roll out dough with the palm of your hands and form into donut shapes. Place dough into donut maker. Close donut maker and bake donut bagels for about 3–5 minutes per side.

Bar Options: Tuna Salad Egg Salad Lox Butter Cream Cheese Olives Israeli Salad

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cing nI t ro d ue r y f i r s t t i m e fo r t h e v EW N L L e L A h t A

WITH FILLED HEESE C CREAM

LO A D E

D WITH

J OY

Product of USA

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Now available in the freezer section at your local supermarket

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SWA P

By Yossi & Malky Levine

Ice Cream

Bananas

Bananas are one of the most produced and purchased fruits in the world—and not for no reason. They make a great, filling snack, can be paired with numerous nut butters, and can be used in baked dishes.

Aside from their popular taste value, bananas are incredibly nutritious. They provide various health benefits, including fighting diabetes, reducing inflammation, and aiding in weight loss.

They’re also great for heart health and rich in potassium.

So, when the ice-cream craving kicks in, turn to bananas instead and create banana ice cream.

You’ll be surprised by how amazing this ice-cream alternative tastes.

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SWAP

Banana Chocolate Ice Cream If you haven’t already heard of the banana “nice cream,” it’s time to hop on the bandwagon. It is seriously delicious and a completely valid alternative to traditional ice cream.

It’s creamy, and it even melts like real ice cream!

6 bananas 3 Tbsp agave 3 Tbsp cocoa ⅓ cup milk

Peel bananas and cut into small pieces.

Freeze for 1–2 hours on a tray lined with parchment paper.

Place frozen bananas into a food processor and pulse until smooth. Scrape down the sides as necessary.

When mixture is smooth, add agave, cocoa powder, and milk, and blend until incorporated.

For a soft ice cream, serve immediately.

For a firmer ice cream, transfer back to the freezer and freeze for at least an hour.

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- A LC O H O L I N F U S E D S O R B E T TO -

REFRESH RESPONSIBLY MUST BE 21 TO PURCHASE - FIND IT IN THE FREEZER AT YOUR LOCAL SUPERMARKET - PRODUCT OF USA

Rebranding With Malky Rosenberg

This Month: Donuts Last year, Chanukah was amazing.

But something was missing: I did not eat a single donut. I simply wasn’t keen on consuming those deep-fried, commercial, bakery donuts. I knew they wouldn’t satisfy my taste buds, nor please my no-nonsense body.

This year, however, I’m looking forward to celebrating the miracle of Chanukah by relaxing and watching the menorah as I munch on delicious, baked-not-fried donuts that will leave me feeling warm, content, and light.

Malky

Styling and Photography: Pessy Piller

REBRANDING

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Authentic Lemon Donut with Blueberry Finish Lemon lovers, it’s your lucky day! This is a beautiful and original dish to bring along to a Chanukah party.

Yield: 10 donuts

Dry ingredients:

Blueberry topping:

2 cups almond flour

1 cup blueberries

1½ tsp baking powder

½ cup water 2 Tbsp almond flour

Wet ingredients:

1 Tbsp freshly squeezed lemon juice

2 eggs

1 Tbsp coconut sugar

¼ cup freshly squeezed lemon juice ¼ cup coconut oil, melted ¼ cup pure maple syrup

Pre-heat oven to 350°F and spray donut pans with coconut oil.

In a small bowl, mix dry ingredients.

In a larger bowl, mix wet ingredients. Transfer dry ingredients into larger bowl.

Spoon batter into donut pans, filling each until three-quarters full.

Bake for 18 minutes. Remove from oven, let rest for 2 minutes, then scoop out and let cool on cooling rack.

Meanwhile, in a pot, bring blueberries and water to a boil and let simmer until soft enough to mash with a fork. Mash and then add rest of topping ingredients.

Once donuts are completely cooled, top each one with the blueberry mixture.

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REBRANDING

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Baked Apple Cider Donuts The perfect Chanukah dinner dessert! You can even make this all year round without having to go through the hassle of coring the apples. Who doesn’t love a baked apple?

Yield: 12 donuts

6 small Gala apples

Topping:

2 eggs

2 Tbsp coconut oil, melted

2 Tbsp apple sauce

2½ Tbsp coconut sugar

2 Tbsp maple syrup

¾ tsp cinnamon

1 cup almond flour

½ tsp nutmeg

½ cup whole spelt flour 2 Tbsp coconut sugar 2 tsp cinnamon 1 tsp nutmeg 1 tsp baking powder ½ cup apple cider

Preheat oven to 350°F and line cookie sheet with parchment paper. Spray with coconut oil.

Peel and core apples. Turn each apple sideways and cut away top and bottom. Then slice middle in half (so you get two donut slices per apple).

Place apples on cookie sheet and sprinkle each side with some flour and cinnamon to prep before dipping.

In medium-sized bowl, combine eggs, apple sauce, and maple syrup. Add flours, coconut sugar, cinnamon, nutmeg, and baking powder, mixing well. Last, add apple cider.

Dip each apple in batter and replace onto sheet, making sure both top and bottom are fully immersed. Use a spoon to fully cover any dry spots.

Bake for 18 minutes. Let cool for a few minutes, then refrigerate for a few hours until cold, or overnight.

Prepare topping by melting coconut oil in one small bowl, and in a second bowl, mix rest of topping ingredients.

Dip only the top of each apple into the coconut oil and then into the powdered mix.

The donuts are ready to be served. If not serving immediately, refrigerate until serving.

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TIDBITS

FATS NEEDED 8 TOP SOURCES OF FAT-SOLUBLE VITAMINS

By Esti Asher, MS, RDN, LD

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Fats play an important role in a healthy and well-balanced diet. A few examples of the functions that fats help with are maintaining body temperature, serving as a secondary source of energy, and aiding in the absorption of fat-soluble vitamins. Fat-soluble vitamins include vitamins A, D, E, and K. Since Chanukah is a time where we generally find ourselves eating more fats and oils than usual (be sure to enjoy, and skip the guilt!), what an appropriate time to highlight foods that contain fat-soluble vitamins. By consuming these foods when our fat intake is higher than usual, we can be sure to maximize on their benefits.

Below are 8 top sources of foods containing fat-soluble vitamins.

Red Bell Pepper

Sweet Potatoes

Along with other fruits and vegetables in the red and orange family, red bell peppers contain beta carotene, which is then converted into vitamin A in the body. Vitamin A has many benefits, including being helpful for vision, the immune system, and growth and development. In addition to being rich in beta carotene, red bell peppers provide an abundant amount of vitamin C and other antioxidants.

Another example of a vegetable high in beta carotene, sweet potatoes get their beautiful vibrant color from carotenoids, which are also powerful antioxidants. In addition to providing a large amount of vitamin A, they are also rich in potassium and vitamin C, to name a few.

Salmon

Egg Yolks

An excellent example of a food rich in fat-soluble vitamin D, which plays many roles in a healthy body, including building and maintaining healthy bones and supporting immune health and muscle function. Salmon is also particularly beneficial for heart health and cognitive function.

While egg whites contain a lot of protein, egg yolks have many nutritional components, including vitamin D. Egg yolks also provide vitamins A, E, and K; many B vitamins; and minerals such as calcium, magnesium, potassium, zinc, and phosphorus.

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Almonds

Sunflower Seeds

Another great source of vitamin E, almonds contain a lot of healthy fats, protein, and fiber, and minerals such as magnesium and calcium. Almond consumption has been linked to numerous health benefits, including boosting heart health.

Sunflower seeds are particularly high in vitamin E, a fat-soluble vitamin that helps maintain healthy eyes and skin, strengthens the immune system, and helps with reproduction. Consumption of sunflower seeds has also been linked to decreased inflammation, decreased risk of high blood pressure, and increased heart health.

Green Leafy Vegetables

Avocado

Kale, spinach, broccoli, and Swiss chard are examples of green leafy vegetables that are bursting with nutrition from vitamins K, A, and E; folate, beta carotene, and vitamin C; and many B vitamins as well. In particular, vitamin K helps with various proteins needed for blood clotting and is also helpful for the building of bones.

Notably rich in vitamin K, avocados are also a great source of fiber, healthy fats, vitamin C, B6, potassium, magnesium, and folate. Studies have shown that avocados are helpful for gut health and heart health. Lately, avocado oil has also been highlighted as a healthy oil for cooking; due to its high smoke point, it is an ideal oil for frying or other high-heat cooking methods.

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Limiting simple carbohydrates may reduce GERD symptoms

Whole grain consumption linked to decreased risk of premature coronary artery disease

Gastrointestinal esophageal reflux disease, also known as chronic acid reflux, is a common phenomenon experienced by nearly 20 percent of adults in the United States. People with this condition experience heartburn and previously swallowed foods repeatedly flowing back into the esophagus. Classic recommendations to help with GERD include avoiding foods such as citrus, chocolate, and tomato sauce, as well as lifestyle recommendations such as consuming small, frequent meals and not lying down too soon after eating. However, a new study suggests that limiting simple carbohydrates may help reduce GERD symptoms as well.

When it comes to heart health, nutrition recommendations are generally consistent: in order to eat in a way that is most helpful to the cardiovascular system, consumption of whole grains, fruits, vegetables, lean proteins, and healthy fats is ideal. However, while these are general guidelines for overall heart health, a recent study focused on the impact of grain consumption on premature coronary artery disease (CAD) in particular.

The study took place in Vanderbilt University in the form of a randomized control trial and was subsequently published in the American Journal of Gastroenterology. The findings suggested that limiting simple carbohydrates such as white bread, cakes, and cookies could reduce the severity and frequency of heartburn and other symptoms experienced with GERD. It is noteworthy that the researchers recommend reducing simple carbohydrates, as opposed to totally eliminating them; this recommendation is more practical and achievable, and may also lead to a higher quality of life.

Researchers analyzed data of 2,099 adults with premature CAD, using food frequency questionnaires to assess nutritional intake of the group. Women were 70 years or younger and men were 60 years or younger. The study concluded that whole grain consumption was inversely related to premature CAD, while refined grain consumption was directly related to the risk of premature CAD. Studies like these further strengthen and validate the existing evidence-based heart-healthy diet recommendations.

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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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.

CHANUKAH, O CHANUKAH How do you make Chanukah special in your home? Is there a particular food you prepare every year? What are some nutritious options that are tasty and festive?

Bina Gottdiener, CN, CHC

I

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I love baking donuts with my family, especially since it’s safer than standing over a hot frying pan. We love using natural coloring for our icing, such as pomegranate juice, beet juice, blueberry juice, orange juice, tomato juice, or even turmeric. The decorating part is the funnest!

Shani Taub, CDC

Compiled by Shiffy Friedman

I

Traditional potato latkes made in the air fryer are our favorite.

1 lb. sweet potatoes, peeled and grated ¾ medium onion, grated, squeezing out as much liquid as possible 1 large egg, beaten 1 Tbsp whole wheat flour 2 Tbsp whole grain Japanese-style breadcrumbs (like Ian’s Panko)

Esti Asher, MS, RDN, LD

Sweet Potato Latkes

1 clove garlic, finely chopped ½ tsp sea salt (or Himalayan salt) 1 tsp olive oil 6 tsp reduced fat (2%) plain yogurt 1. Preheat oven to 350°F. 2. Line large baking sheet with parchment paper. Set aside.

3. Combine sweet potatoes, onion, egg, flour, breadcrumbs, garlic, and salt in a medium bowl; mix well.

4. Using ¼-cup measuring cup, scoop mixture into rounds and form into patties.

Place on prepared baking sheet.

5. Brush the tops evenly with oil; bake for 15 minutes. Flip latkes and bake an additional 10 to 15 minutes, or until crisp.

6. Serve latkes topped evenly with yogurt.

Tip: These latkes can be made one day ahead. Follow steps 1–4. Cover baking sheet and store in the refrigerator for one day. Bake right before serving.

Shira Savit, MA, MHC, INHC

Laura Shammah, MS, RDN

U

This is not my recipe, but it’s a big hit in our family.

T

Besides for our relatively new minhag of frying our own homemade donuts, Greek salad seems to make an appearance at our Chanukah table every year. Of course, I point out the connection to the Greeks to have everything come full circle.

A classic Greek salad includes lettuce, cucumbers, tomatoes, green bell pepper, red onion, black olives, and (plenty of) feta cheese. I typically stick with a basic dressing of olive oil, lemon juice, salt, and black pepper based on my kids’ preferences, but for those with more expansive tastebuds, a vinaigrette pairs nicely as well.

Greek salad can be served on its own or in a variety of fun ways depending on the occasion and crowd. For example, you can add it to a corn or flour tortilla, individually portion into mini salad partyware, or just serve unassembled as a “make it yourself” salad bar.

T

I make Chanukah special by letting my kids be involved in the food prep as much as possible. We don’t have a particular food that we make every year (except for latkes, of course!). Some years, we’ve made donuts and I let the kids decorate them in whatever way they choose. We’ve also made dreidel sugar cookies with spelt flour and coconut butter, which was a big hit. One year, we made edible menorahs in chocolate molds.

This year, I plan on having the kids make menorahs out of fruits (using blueberries for the branches, cut-up bananas for the stem, and pineapple chunks for the wicks). There will also be (store-bought) donuts this year.

It’s all about balance.

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Magic Latkes 2 cups shredded potatoes, approximately 10 oz ½ cup shredded sweet onion ¾ tsp salt

T

Chanukah is our favorite family time!

My older son plays guitar while we light and sing. Of course, we have latkes and donuts, but I also make zucchini and carrot latkes (baked) and sugar-free donuts with real fruit jam filling (yum).

A delicious festive recipe I always make is butternut squash pockets. They’re simple to make, and they smell and taste amazing.

Bashy Halberstam, INHC

U

Every Chanukah, I make sure to prepare my “Magic Latkes”! They’re delicious and give that warm “carby” feeling of having latkes on Chanukah, minus all the unnecessary oils—and mess. They do require the use of a waffle iron, though.

Dr. Rachael Teichberg

Tanya Rosen, MS, CPT

MY TABLE

Toss potatoes, onion, and salt in a large bowl.

Transfer to a sieve set over a medium bowl; let drain for about 15 minutes.

Preheat a classic waffle iron to high.

Squeeze potato mixture, a handful at a time, over bowl to release excess moisture—allow some moisture to remain.

Pour out liquid and return squeezed potato mixture to bowl. Stir in egg and pepper.

Spray the waffle maker. Place a heaping tablespoon of potato mixture in each quadrant and spread each to a 2-inch-wide circle. Close lid and cook latkes until golden brown, 6–8 minutes. Repeat with remaining mixture.

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Garlic powder Dip slices first in egg wash, then coat both sides with crumbs. Fry and enjoy.

When it’s not Chanukah, I prepare this dish on parchment paper in the Betty Crocker pizza maker. Less messy and healthier.

1 tsp salt, or to taste ¼ tsp pepper, or to taste 1 Tbsp ground all spice

Place all ingredients in a skillet and sauté until soft. Place filling into any dough and wrap into a pocket.

Brush with egg wash on top and sprinkle sesame and nigella seeds (they look like black sesame seeds and smell amazing).

Bake for approximately 40 minutes, until golden brown.

Coconut milk, as a thinner

Pepper

3 shallots, grated

Preheat oven to 375°F.

2 eggs

Salt

1 medium butternut squash, grated

Dough of choice

Egg Wash:

1/4 cup flax meal

Butternut Squash Pockets

2 Tbsp olive oil

1 zucchini, peeled and cut into rounds

1/2 cup almond flour

Shaindy Oberlander, BS, INHC

Olive oil cooking spray

Breaded Zucchini

Crumbs:

1 large egg, lightly beaten ⅛ tsp ground pepper

T

On Chanukah, we enjoy everything in its fried version and it’s something I really look forward to. These breaded zucchini slices are delicious. The coating turns crusty and the inside is creamy and yum. A real Chanukah treat!

B

Chanukah in our house is just like in any other! I never want my children to feel deprived, so we definitely go all out, with homemade fried donuts and latkes. I believe in living a balanced life—and giving the children amazing memories is part of giving them a healthy childhood. We don’t party for eight days straight, but we do put an emphasis on incorporating the traditional Chanukah vibes in a fun way. I make my latkes with Yukon Gold potatoes, which have a lower glycemic index. I’m also a little more vigilant with the amount of oil I use for frying and aim to incorporate better oils whenever I can.

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HOLISTIC

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Stop and Check

Rena Reiser

Intuitive Health

Holistic

WELLSPRING / DECEMBER 2022

There are times when we don’t regulate our nervous system because we are unaware that this is what we need to do. Stop and check throughout the day to notice if you are in sympathetic activation (fight-or-flight) mode: 1.Thoughts: Are they racing?

2.Emotions: Am I anxious or panicky?

3.Body: Am I holding tension anywhere? Am I restless?

If your answer to any of these questions is yes, discharge some of this energy with movement. Walk, dance, or even shake it out.

Rena Reiser helps women tune into their inner wisdom to create space for Hashem’s shefa to flow into their lives. She can be contacted through www.renareiser.com.

Dr. Chayala Englard

The foundation of any structure must be strong, level, and supportive. Otherwise, the structure will be off-balance, weak, and easily collapsible.

The same is true for our bodies. Our feet are the foundation for our skeletal, muscular, nervous, and circulatory systems. A weak arch with an unstable navicular bone (the cornerstone of the arch) can cause pain and misalignment in the kinetic chain: ankles, knees, hips, pelvis, spine, ribs, etc. Arch stabilization is imperative for the prevention of bunions, hammer toes, sprains, and strains.

I always encourage my patients to wear comfortable and supportive shoes, slippers, or sneakers, especially if they have a standing job and while caring for the household. (Support socks/stockings are also recommended to minimize swelling.) Exfoliating and moisturizing the soles of the feet is also very beneficial to the overall health of the foot.

Chayala Englard is a proud wife, mother, and Doctor of Physical Therapy. Her private practice, Life PT, is located in Lakewood, New Jersey, and is primarily focused on women’s health and pelvic floor rehab.

Yes Pain, Yes Gain There’s a common misconception that often gets in the way of true emotional/spiritual healing: if I had more emunah, I wouldn’t be in so much pain. The Chazon Ish famously noted that emunah does not mean, “Because Hashem is sending me this nisayon, it’s not allowed to hurt.” That’s an idealized version of denial. Rather, emunah means, “This is so painful for me, but I know it’s good for me.” Only when we are aware of how we’re feeling, when we don’t seek to deny or numb or distract from our emotions, can the challenges Hashem sends us be channeled toward their true purpose: bringing us closer to Him.

Shiffy Friedman

Women’s Health

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.

Nutritional Health

Shaindy Oberlander, BS, INHC

Spiritual Health

Feet First

Scale Down Being obsessed with thoughts about weighing a certain number is the antithesis of health. Associating our weight on the scale with our self-image is unfair. Yes, it is important to weigh within a normal range, but forcing ourselves to weigh a number that we decided is right for us is the opposite of self-care—and also ineffective. The path to healthy weight loss is eating three meals and two snacks daily, sleeping adequately, exercising gently, and not being rigid with our food intake. If we keep at it, we will gradually lose weight, but the numbers on the scale shouldn’t be the main focus.

Shaindy Oberlander, BS, INHC, a graduate from Mercy College and IIN, runs her functional medicine-based nutrition practice in Toms River NJ and virtually. Shaindy has tracks for teens, nursing and pregnant mothers, women peri/ post menopause, and tracks for women suffering from hormonal issues. She can be reached at 347.228.1198 or via her website at www.benefithealthprogram.com.

If you’re a health practitioner and would like to contribute to this column, please write to info@wellspringmagazine.com.

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