Wellspring Issue #90

Torah Wellspring Summertime’s unique circumstances are rich with potential for growth

JULY 2023 // TAMMUZ 5783 // ISSUE 90

What to Expect Weight maintenance during pregnancy

DIY Natural Tick Repellent

FYI Hypertension

Math + Science in the Gym How does exercise burn calories?

Powerhouse Legendary fitness instructor Norma Pullman almost quit her first yoga session

Your Best Sleep Yet 22 Samples committed to a consistent bedtime.

The results were astounding.

Far Apart, Close at Heart 4 ways to maintain close ties even if your family isn’t under one roof this summer

New Yor e t a t s k, p U

Turn Up the Heat 6 foods to kick up the spice and nutrition profile

HERE WE COME How to prevent the devastating repercussions of tick−borne Lyme disease

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The Joys of Summer Miriam Frankel’s 7 tips to making unstructured time successful

Personal accounts from the trenches

My Table How I barbecue

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WELLSPRING / JULY 2023

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COPY & RESEARCH

Editor In Chief Shiffy Friedman Deputy Editor Libby Silberman Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Tamar Feldman, RDN, CDE Bashy Halberstam, INHC Shaindy Oberlander, INHC Shira Savit, MA, MHC, CHC Esti Asher, MS, RDN, LD Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC

.

Health Advisory Board Dr. Chayala Englard Chaya Tilla Brachfeld, RN Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttmann, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson

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

EDITOR'S NOTE

Day Off On

T

oday is my day off from my job at school. While there will always be work to take home with me, but what most distinguishes Wednesdays from the other weekdays is that I don’t need to be out of the house, dressed and ready, by 8:20 a.m. with all my kids in tow. By default, we’d think such a change in schedule would warrant a later wake-up time. But the reality is that it doesn’t. This morning, even though I’d intended to give myself a longer stretch, I found myself up and about at the same time as a regular workday.

Once a system, always a system.

In this issue’s informative Sample, Libby Silberman and the 22 Samples prove this point.

Once our circadian rhythm is set in stable motion, which happens when we go to bed and rise at about the same time for even just a few days, the body will naturally awaken at the hour it’s accustomed to calling morning. As Libby personally observed when executing the experiment, once we establish a rise and wake time—which elevates the quality of our sleep—sleeping in on Shabbos might just become a thing of the past.

On the outset, that might sound like a downer. Many of us, especially young mothers, look forward to catching up on our sleep (at least somewhat!) on this one morning of the week when duties don’t call with the same intensity. With the structure less rigid, we can take a well-deserved break from the rush-rush morning routine. But, it’s intriguing to think that if we invest in improving the structure of our weeknight sleep (see Sample for more insight on that), resulting in more quality shuteye, we might find that not only will we be less desperate for that Shabbos morning lie-in, we may be more open to maximizing the time for endeavors we don’t have

A

much time for all week long. s Rebbetzin Dena Weinberg a”h would say, “Instead of making Shabbos a day off, make it a day on.” Imagine we had the ko’ach to rise at the regular time on Shabbos, or even just an hour later than usual, which would still leave ample time until the seudah (even with many breaks for feedings and changing and breaking up fights and whatnot). Perhaps we could fill that pocket of time with something meaningful. Whether reading or learning an inspirational text, telling the kids a story, or davening with more peace of mind, it’s these moments that usher the beauty of Shabbos, the gift of her menuchah, into our heart and home.

For the first few moments, sleeping in always feels like the way to go. But especially if we’ve gotten into a healthy routine with sleep, we may come to appreciate what that special time in awake mode can give us. Too much sleep leaves us feeling sluggish, too little turns us into walking zombies—but just the right amount can fill us with the energy we need for optimal functioning.

Sleep is not the only physical activity that gives us so much when we engage in it with planning, intention, and balance. Eating and exercise are two other pursuits that have the capacity to energize us—when employed right. This summer, we can make it our project to focus on these three important physical needs, giving ourselves each in the right dose, so we can be’ezras Hashem experience a truly gezunte zimmer.

Wishing you all a summer of health and recharging,

n a m d e i r F Shiffy

WELL- PUT “While our instinct may be to fill the empty time, understanding the value of unstructured time can help us embrace it and make it intentional and constructive for our child.”

Miriam Frankel, OTR/L , OT @ Home WELLSPRING / TAMMUZ 5783

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CONTENTS

JULY 2023 TAMMUZ 5783 ISSUE 90 Our next issue will appear on Wednesday, July 26th iy"H.

36

WELL INFORMED 12

Springboard

18

Torah Wellspring

21

Spiritual Eating

22

Health Updates

LIVING WELL

28

28

Fitness

30

Ask the Nutritionist

32

FYI

36

Cover Feature

52

Sample

60 Cup of Tea 68

Serial Diary

70

DIY

WELLBEING

52 79

SEASONED 8

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72

OT@Home

74

Tap In

76

Wellbeing Feature

FAREWELL 98

Holistic

Did you? knoaw has lmonds

p of bs A 1/2 cu mount of car a l a le SD an equ s 1 who a n ie t and pro o cookie! jumb

WE'VE GOT SWEETER SNACK OPTIONS!

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SPRINGBOARD

On Dandruff, ADHD, Failure to Thrive, and More

Composite of Parts Issue #89: Sample

I absolutely loved last issue’s Sample on ADHD interventions for non-ADHD individuals, especially the section that explored how we’re all essentially a composite of parts and all of us contain a degree of ADHD. The word, as an official acronym, seems daunting, but when we take it apart and view it as the article explained, it enables us to embrace our humanness with more acceptance and compassion.

I had a really fun time doing the exercises and am really enjoying the meditation exercises. The RAIN exercise is already making such an impact on my life. I find myself being calmer and more present thanks to 12

WELLSPRING / JULY 2023

these few minutes of mindfulness.

Boost of Faith

piece meant to me. You see, my husband was recently anticipating a quite impressive deal in real estate, and we had pinned so many of our hopes for financial stability and rachvus on it. In the last minute, it all fell through. Reading about how we all have our charms, and how everything in our life is a vehicle through which we can come back to our emunah in Hashem—not in another individual or our assets, etc.—was the tranquilizer I needed just at the right moment.

Last issue’s Torah Wellspring came just at the time I needed it. I’ve been clipping the articles from this column for a while, but I’m writing to say how much this particular

I reread the article several times and each time I felt myself getting calmer and calmer. I know I’ll still need it, and I’m holding on tight, but the gift in Rabbi Friedman’s words is priceless. May we always remember that the fountain of emunah is

Thanks for addressing not only physical health but all components of wellbeing.

A fan, Goldy K. Staten Island, New York

Issue #89: Torah Wellspring

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Quick Question

SPRINGBOARD

Question: It seems to me that my kids are not only allergic to insect bites, but they also attract mosquitoes. Even when other kids around them aren’t getting bitten, they do, and the targeted area blows up quickly. The bite looks frightening and is very itchy. Any ideas for soothing and prevention?

Answer: According to medical evidence, some blood types and body temperatures do attract mosquitoes. It may also depend on the foods we’ve consumed and the color of our clothing. Some people have found that supplementing with vitamin B is helpful, but this intervention hasn’t been proven by science.

You can prevent bites by applying a repellent that contains citronella. Once the child has been stung, the homeopathic remedy Apis Mel can be very relieving and prevent inflammation. Keep Benadryl or another allergy relief medication or supplement handy, as well.

In the event that the allergic reaction is severe, contact your doctor or emergency medical personnel immediately.

Wishing you and yours a safe, bite-free summer, Miriam Schweid, Kinesiologist and Health Consultant

already within us!

With tremendous gratitude for giving me so much more than information on health, Name Withheld upon Request

They’re Human Too

Sniffles and Sneezes Issue #89: Community

I’m writing to say that I’ve had great experience with slathering lemon juice on my scalp in order to abate the dandruff condition. I hope it helps other readers too.

I look forward to the magazine every month.

R. Paskesz

Issue #89: My Table

Monsey, New York The My Table conversation last month was a breath of fresh air. It was such a relief because those in the health field often come across like they would never ever even think about an unhealthy food. Here we read about their very human side, and how they deal with it. It was really validating.

Thanks so much.

Penina L. 14

WELLSPRING / JULY 2023

Developing an Appreciation I’m a young mother of three. My 15-month-old baby was recently admitted to the hospital for failure to thrive. She wasn’t keeping food down, quite lethargic, and was barely holding up her head. She cried so

quietly we barely heard her. After two weeks of incessant testing the doctors could not find a cause for her failure to thrive and suggested genetic testing. At that point, my friend suggested that I have a kinesiologist test my baby. Perhaps that would put an end to our endless misery.

For some background, my parents and siblings do not believe in natural healing, dowsing, supplements, etc. I grew up in a home that was very pro the conventional route to the extent that it’s become almost a value.

And so, I could not bring myself to make the call. A neighbor of mine who does energy healing and heard about our situation called me on the phone to ask if she could offer some help. When I gave her my consent, she performed the process over the phone and told me she believes my baby is allergic to dairy formula. She encouraged me to switch to a peabased formula, which I did. Within hours, my baby perked up. It’s a week later and she’s baruch Hashem playing on the floor with my other

‫ונשמרתם מאוד לנפשותיכם‬ ,‫ וועסט–נייל וויירוס‬,‫היט זיך פון ליים דיזיעז‬ ‫רעאקציע צו ביסן‬ ַ ‫און ַאלערגישע‬

!‫ַא געזונטן זומער‬ kids and acting like the toddler she’s becoming.

I’m sharing my story here because I’m sure there are other women, even readers of Wellspring, who might be hesitant to try the alternative route, whether because of different misconceptions they’ve been harboring or because it’s simply not the thing to do in their family or social circle. I understand that because I come from the same place. But especially when a solution is called for and conventional medicine hasn’t been of help, it’s a good idea to simply give another avenue a try.

It may just be what your child or you need to bring about the salvation you’re desperate for, with Hashem’s help.

NE W!

With much appreciation for an incredible magazine,

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.

Y. D.

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For those with higher standards ℠

TORAH WELLSPRING

By Rabbi Ezra Friedman

Paradigm Shift

When we replace resignation with acceptance, life’s panorama is so refreshing

At this time of year, all of us are gearing up for the upcoming summer season. For some, this means traveling to a new location to spend the summer there, and for others, it means staying home. Even those who stay home feel a shift, often characterized by a change of pace or absence of those who are away for the season.

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WELLSPRING / JULY 2023

Whether it’s spending the time in the company of others, such as in a summer home setting, or experiencing a change where those around us have relocated for the season, many of us find ourselves noticing both our blessings and our lacks at this time. When we’re subjected to a closer view of what others have, our instinct is to take note of where our haves fall short. This one has a nicer summer home, that one’s kids are so refined. My neighbors are spending their summer in a picturesque

setting while I’m stuck in the sweltering city.

Regardless of our locale, most of us, in our own unique circumstances, will find that summertime subjects us to the kind of change that can facilitate much growth. Growth, we know, never happens on its own.

It happens when, like in an intense boot-camp training, we utilize a trying moment as a means to come closer to Hakadosh Baruch Hu. Let’s understand how this could play out with our summer-related nisyonos in particular and the challenges of life in general.

It’s Just Not Bashert—Not The most common sentiment we employ to self-pacify when we notice our own lack is to tell ourselves, “I guess this wasn’t bashert for me.”

Usually expressed in resignation, accompanied by a sigh, it’s our way of conveying that we’ve given up. It’s not bashert for me to send my kids to camp/have this type of child/that kind of marriage/a smooth-sailing life, etc. We’ve accustomed ourselves so strongly to this thought that it’s become almost instinctive. Even when a relatively minor mishap occurs, such as a missed ride or a ruined project, our knee-jerk response is “not bashert.”

The most pronounced downside of this approach is that it weighs heavily on our nefesh. It doesn’t feel good to carry around an attitude that implies “tough luck.” It leaves us feeling forgotten, abandoned, unseen, and forsaken. For those around me, this blessing was bashert, but for me it wasn’t.

So how can we view the very same circumstances in a way that facilitates growth? The wise, healthy approach is not about denial; it’s about a refreshing paradigm shift. Instead of focusing on what’s not bashert for us, we can see the circumstance we’re in as this is bashert for me. “It’s bashert for me that I shouldn’t have that.”

“This disappointment was bashert for me.” Instead of the not-bashert, it’s the yes-bashert. It is destined for me to experience what I’m experiencing.

This isn’t only a difference in semantics. It has the potential to elevate our whole attitude, moving us from feeling abandoned to feeling chosen, to seeing the purpose in what we’re enduring. When we take a good look at the life we do have with a growth mindset—especially the deficiencies—we often come away with deeper insights into how our circumstances can facilitate growth.

What message can I take from my situation? How can I hone my character as a result of what I’m going through? It is such an approach that can enable us to channel the circumstance toward its intended purpose.

There’s a Reason for This At first, the shift from “it’s not bashert” to “it is bashert” requires heavy concentration. But after a short while of rewiring those neurons, we start to take note of just how beneficial the revised approach is not only for our ruchniyus, but also our wellbeing, our peace of mind.

For example, a young man or woman who’s been in shidduchim for a while might think, “It’s simply not bashert for me to get married yet.”

How detrimental such an attitude feels for the nefesh!

Instead, this individual can think, “It’s bashert for me to have this time now.” From this perspective, they can start to explore just how beneficial this period can be for them. Instead of seeing it as a time of abandonment or limbo, they can utilize the opportunity for self-development, for pursuing interests that bring out the best in them, for coming closer to Hakadosh Baruch Hu through their challenge.

Of course, experiencing this paradigm shift doesn’t always come that easily. Later, with a vantage point of view, it’s empowering to look back

and notice, “Wow, now I understand why it was bashert for me to endure this particular journey at that time.”

But during the actual nisayon, noticing the silver lining is not our instinctive response. As human beings, we seek comfort. We seek pleasure.

Challenging circumstances don’t give us that from the outset. But, if we put our heart and mind to it, choosing to see how this situation is bashert for me, we can come away with so much.

Whether we’re struggling financially, with our chinuch, in our shalom bayis, or any other area, every one of us has our own set of deficiencies. Instead of trying to be mechazek ourselves by telling ourselves, “That’s simply not bashert for me,” we can choose to reframe and say, “This is the life Hashem chose for me, and I want to utilize it as a means for my growth. I was handpicked for this mission, and my life circumstances are tailor-made for my purpose.” Notice how this shift in perspective leaves us feeling noticed, chosen, beloved, and secure—even if the tangible details aren’t that pleasant. And with an approach like this, we are able to embrace the package that is our life.

Glorified Denial?

The Mishnah in Berachos (9:5) famously teaches, “One is obligated to bless for the negative just as one is obligated to bless for the positive.” In his commentary on Parashas Chukas, the Be’er Mayim Chayim asks the common question: How is it possible to thank for the mishaps in our life, the challenges and disappointments, in the same way we thank for the berachos and gifts? Are we glorifying denial here, pretending that good and bad are equal?

The Be’er Mayim Chayim answers that when we internalize that there’s no such thing as ra, that even in the apparent negative lies incredible potential for tov,

WELLSPRING / TAMMUZ 5783

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TORAH WELLSPRING

thanking for what appears negative becomes a sensible endeavor. To our human eyes, for example, challenges in parenting might seem like ra, but what the Mishnah reminds us so powerfully here is to take a deeper look. If we look beneath the surface, we’ll find the blessing in our circumstances. We’ll see how we can come to a better place as a result, to become more accepting individuals, to hone our character, to develop more patience and kindness. And when that happens, thanking for this outwardly challenging experience isn’t denial at all.

The Be’er Mayim Chayim proceeds with the familiar analogy of a visit to a doctor or dentist. Even if the treatment the patient receives isn’t pleasant, he understands that it is good for him. And so, even if it hurts at that moment in time, he will thank the doctor because he’s enabling him to heal.

If thanking for perceived ra is an obligation, with which berachah do we fulfill this command? Rav Shlomo Kluger notes that we do so every morning when we thank Hashem “she’asah li kol tzorki —that He fills all my needs for me.” It is in these soothing words that we acknowledge: Hashem gave me exactly what I need. He gave me this marriage, these children, these life circumstances.

When we internalize this message, we elevate ourselves not only in ruchniyus; our emotional landscape changes too. Recognizing that this is precisely the life that is bashert for me ushers in much menuchas hanefesh. Once we’ve experienced this paradigm shift, we understand the wisdom in David Hamelech’s words, “Those who seek Hashem lack for nothing” (Tehillim 34:11).

David Hamelech isn’t telling us that those who seek Hashem have all the riches and comforts in the world.

Rather, they lack for nothing—and that’s because this kind of Yid, the one who seeks Hashem and makes avodas Hashem the centerpiece of his life, acknowledges that every20

WELLSPRING / JULY 2023

thing I have is just what I need, and everything I don’t have is just what I don’t need.

In the small picture, success and happiness is when we acquire what we think we need in this world.

But in the big picture, true success is when we accumulate nitzchiyus.

Hashem has enough in his coffers to make us all rich, but in His kindness, He looks at the big picture for us.

He gives us just what He knows we need so we can acquire our utmost nitzchiyus.

In Social Settings With this perspective, we’re able to understand the mitzvah of lo sachmod, which becomes especially relevant when we’re spending our summer in close proximity to others.

Commentators famously ask, “How can I control my emotions? Isn’t jealousy a feeling that comes up in my heart when I notice that someone has an asset or attribute I’d love for myself?” The Chinuch offers a thought-provoking explanation that urges us to explore and effect change in our mindset. The mitzvah of lo sachmod, he expounds, is essentially a positive commandment for us Yidden: to work toward believing and understanding that whatever I don’t have is because it’s good for me this way.

In the same way someone with a large shoe size won’t lust for a smaller-sized shoe because he clearly understands the discomfort he’d experience if he tried squeezing into it, when we come from this point of view, we become filled with so much tranquility about the precise package Hashem handpicked for us. The more we feed ourselves such messages, strengthening our belief that Hakadosh Baruch Hu fills our every need, the more armed and able we are to fulfill lo sachmod in a moment that has the potential to trigger envy.

Especially if we’re spending time with others this summer, it’s a good idea to have the words “she’asah li kol tzorki” on our lips and in our

minds all season long. It’s bashert for me to have exactly the package Hashem has sent my way, no more and no less.

And this perspective is helpful even vis-à-vis our own experiences, not just in relation to others. For instance, when we’re sitting in traffic, instead of fussing over what could have been, how we could have taken a different route or left the house at a different time, we can simply reroute our thoughts. She’asah li kol tzorki.

I’m not sitting here because this traffic happened. This traffic happened because I was meant to sit here.

And just like that, everything changes. From this shift in viewpoint, we have the clarity to ask ourselves: How can I benefit from being here? Which spiritual muscles can I exercise right now? Perhaps I can work on my patience, on acceptance.

It’s a new opportunity right there.

The Chasam Sofer explains that this is precisely what we thank for when reciting the berachah acharonah of Borei nefashos: “Blessed are You, Hashem…Who creates many beings and their deficiencies.” On a simple level, we thank for our lack, i.e., hunger, upon the completion of a meal, because as a result of that lack we’re experiencing the pleasure of satiety. Understood in the context of our conversation, we extrapolate a deeper meaning. Thank You, Hashem, we’re conveying, for our deficiencies, because it is through our lacks that we’re able to experience such growth, such connection to You. Every time I acknowledge a deficiency from the right perspective, recognizing that this is bashert for me, I’m able to utilize it as a vehicle for my growth.

This summer, we can make it a she’asah li kol tzorki season. May we merit utilizing every opportunity Hashem sends our way, including more challenging moments when we notice our lacks, for growth and deepened connection. With our newly acquired kirvas Elokim, we will enjoy our best summer yet.

SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

Watch Out for the White-Tipped Waves The Gemara in Bava Basra (73a) relates fascinating stories told by Rabbah bar bar Chanah.

These esoteric episodes provide penetrating insight into the human condition and offer invaluable advice on confronting our greatest challenges.

“Those who go to the sea told me that the wave that sinks a ship looks to have an edge of white fire at its tip. But when you hit it with a club that has names of G-d written on it…[the wave] settles down.”

The solution? Attack it with the names of Hashem. Our choices and actions should be driven by Hashem’s will for us, not by the body’s desire for instant gratification—no matter how innocent, pure, and noble it may seem.

The Vilna Gaon presents an in-depth explanation of this pithy parable, comparing the traveller to the neshamah that passes through this world like a trip across the ocean. Sailors don’t live on the sea; they use the sea as a method of travel to access different ports, collecting valuable merchandise to bring back home.

“What’s wrong with just one piece of chocolate? I know I can stop after that.”

So, too, the neshamah’s trip through this world is certainly not permanent, but merely to collect as much merit as possible before moving on to the World to Come. The ship that carries the sailors over the ocean is like the body that transports the soul in this world, and the trials and tribulations we face in our lifetime are like the waves that rock the boat.

However, there is one wave that doesn’t merely shake the ship but can cause it to sink—that is the yetzer hara, which seeks to destroy man’s body and ruin his soul. The yetzer hara burns inside a person like a fire that has a unique fringe of white at its tip. Why? Because it starts out looking innocent and pure, with noble intentions, only to trip us up when we allow ourselves to be vulnerable and accede to its insidious invitation.

“It’s a mitzvah to eat a lot on Shabbos.

Just like I don’t lose any money on Shabbos preparations, I don’t gain any extra calories eating Shabbos food.”

Left to our own analysis, we may trip ourselves up while rationalizing a sincere motivation.

The parah adumah illustrates this idea.

Chukim are laws that don’t appear to have a reason, that don’t resonate with our intellect, or necessarily satisfy our emotions. Nonetheless, we perform them enthusiastically because we know that Hashem only commands us to engage in behaviors that are in our best interest, that elevate our neshamah to grow closer to him.

Hashem wants us to have a healthy body in order to best transport our soul on its mission in this world. Any choice or action that causes us harm—as tempting and enticing as it may appear—hinders our ability to fulfill our task. Watch out for the white-tipped waves.

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.

WELLSPRING / TAMMUZ 5783

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UPDATES

By Esther Retek

Nourish the Mind Can mother’s milk improve brain power?

Many parents use the summer months to help their child unwind, switch gears, and give them the opportunity to rejuvenate for the upcoming year. School and academics aren’t that much on our mind right now, and rightfully so.

But what if there’s something you can do as early as infanthood to boost academic skills?

Though women don’t normally nurse their baby to boost their child’s brain power, a new intriguing study, published in Archives of Disease in Childhood suggests that children who were breastfed scored better on standardized tests than those who weren’t.

“Breastfeeding promotes the development of the brain, which may account for better school performance,” says lead researcher Dr. Renee Pereyra-Elías, from University of Oxford, in the United Kingdom.

Pereyra-Elías and his colleagues collected data on nearly 5,000 children born in the United Kingdom between 2000 and 2002. The children were followed up at ages 3, 5, 7, 11, 14, 17, and 22. The researchers linked the data to the National Pupil Dataset, which keeps records of students enrolled in English public schools.

The research team specifically looked at the correlation between performance on standardized tests in English and mathematics at age 16 and the length of time the child was nursed.

About 33% of the participants were never nursed, and the remainder were nursed for different periods. Only about 10% were breastfed for at least 12 months, the find22

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ings showed.

Only 19% of children who were breastfed for at least 12 months failed their English test, compared with 42% of those who were never breastfed, the researchers found.

Also, 29% of those who were breastfed for at least 12 months passed with an A or an A+, compared with 10% who had not been breastfed.

In math, 24% of children who were breastfed for at least 12 months failed their test, compared with 42% of those who were never breastfed. And 31% of those who had been breastfed for at least 12 months passed with an A or A+, compared with 11% among non-breastfed children.

Overall, after taking factors such as the parents’ income and education into account, the researchers found that the children who had been nursed for at least a year were 39% more likely to pass both exams with high marks and 25% less likely to fail the English exam.

Although the results may be encouraging for those who are nursing, Pereyra-Elías adds that this study can’t prove that nursing causes students to do better in school, only that there appears to be an association.

While the link between mother’s milk and academic achievements is still being researched, breastfeeding provides a plethora of other benefits to both mother and child.

For those who are able to choose this option toward nourishing their child, this may just be another reason to go for it.

When doctors and specialty providers work together under one roof — you get wholesome care. Since 2001, we remain committed to your family’s wellness, with the competence you trust and the compassion you deserve.

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UPDATES

Beyond the Battle How loneliness affects cancer survivors Loneliness is a common feeling many face nowadays.

Doctors have termed it the “loneliness epidemic” that’s raging in the United States. But loneliness is not just an uncomfortable feeling. This emotion can seriously impact emotional and physical health, a new study has proven.

New findings presented at the American Society of Clinical Oncology’s annual meeting in Chicago suggest that cancer survivors who feel lonely are more likely to pass on than those with more social support.

Study author Jingxuan Zhao and her colleagues looked at data on nearly 3,450 cancer survivors aged 50 and older who were part of the 2008–2018 Health and Retirement Study. These subjects were followed through the end of 2020.

The researchers assessed loneliness every four years and grouped subjects into four categories: low/no loneliness, 24

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mild loneliness, moderate loneliness, and high loneliness.

Shockingly (or not so), survivors who reported any loneliness were more likely to die during the follow-up period than their counterparts who were not lonely. The more lonely a person was, the greater their risk of dying, the study showed.

These results serve as a reminder regarding the importance of helping cancer survivors—and all people!— feel more connected, the researchers suggest.

Family, friends, and acquaintances should also be encouraged to work on building and strengthening their relationships with cancer survivors. By forging deeper connections and being there for them, we can make the world a better place for those who’ve battled the monster.

(Source: USNEWS)

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Part

8

in a series

Demystified

Myth: Give it 30 minutes after your meal before jumping into the pool.

Fact: Summer’s here, and with it comes a reiteration of all those myths related to swimming. Were you told that your cramps were a result of the meal you had too close to your swimming hour? There is no scientific evidence to support the idea that swimming immediately after eating leads to cramping. It’s generally advisable to listen to your body and avoid strenuous activities if you feel discomfort, but waiting for a specific amount of time is unnecessary.

While we’re on the topic of swimming, here’s one more to debunk. If you thought you can’t get sunburnt in the water, here’s the truth. Water can reflect and intensify UV rays, increasing the risk of sunburn, so make sure you’re well protected.

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Product of USA WELLSPRING / TAMMUZ 5783

27

FITNESS

MATH + SCIENCE HOW DOES EXERCISE BURN CALORIES?

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.

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The school year is already behind us and those hectic evenings cramming in homework with the little ones are not part of our current schedule. What a relief! So why am I interrupting your blessed vacation for a lesson in math and science? Well, read on and find out.

Let’s face it. If people answered honestly to the question, “Why do you exercise?” a frequent answer would be to burn calories. But we don’t always do our body good when we’re just focusing on the numbers.

The body needs fuel in order to function and perform work (such as exercise). We get this fuel from the foods we eat. Foods are divided into three macronutrients: carbohydrates, fat, and protein. Carbohydrates are the body’s primary source of energy. They include fruits, vegetables, and whole grains, which are extremely important for providing the energy we need to exercise and perform activities of daily living. The body’s next source of energy is fat, which, like carbohydrates, can be easily converted into fuel. Protein can sometimes be used as fuel, but its primary function is to build and repair tissues.

When we exercise, the body primarily “burns” carbohydrates and fat, much like a car uses gasoline. Exercise helps burn fat because it requires more fuel than being sedentary (just as a speeding race car needs more gasoline). As we exercise, our body will convert fat to be used as fuel for working muscles. We’re also increasing our heart rate, which will require the body to work to keep itself cool, resulting in calories burned.

In addition to this intentional usage of energy, the body is hard at work when we don’t even realize it. At rest, the body expends energy to maintain the functions of cells that are essential for life. The continual pumping of blood by the heart demands energy, as does the continual ventilation of the lungs. Furthermore, maintaining a life-supporting environment within and around cells requires a constant breakdown of certain energy-releasing molecules. This energy is also used to form the molecules necessary for repairing cells, storing energy, fighting infection, and processing nutrients obtained from digestion.

These energy-demanding functions combine to form the body’s basal metabolic rate (BMR), which can vary from person to person, ranging from 800 to 1500 Kcals depending upon body size and total caloric intake. And although it is a misnomer, this is commonly referred to as “metabolism.”

From the above we might make the following assumption:

CALORIES CONSUMED – CALORIES BURNED = CALORIES REMAINING If the number at the end is positive, there is a weight gain. If it is negative, there is weight loss.

But it’s not as simple as it sounds. Gone are the days of the strict “calories in, calories out” methodology. For weight loss, and specifically for women with hormonal issues or weight challenges, that school of thought does not always yield the desired results. There is so much more to the picture. Studies have proven that workout type—whether high impact, low impact, or other considerations—yield varying results in different people due to multiple factors, including the spike of different hormones in each person. Heard of cortisol? It’s a loaded topic, one we’ll explore in another article.

A peer-reviewed 2016 study supports this newer approach to understanding calories burned and their effect on the individual. The researchers discovered that often, the body responds to intense caloric deficit by trying to maintain its basal metabolic rate and essentially “retrieve” the number of calories burned as it adapts to the pressure it was placed under. Almost like a survival tactic, the body senses a threat with the excessive deficit of calories and responds by slowing down, conserving, and storing its remaining energy and the incoming available energy (from the next meal). In simple terms, the body will find a way to hold onto calories burned after an intense workout. That’s why some people see much more fat loss with consistent lower-impact workouts multiple times a week rather than one intense workout each week—even if the math equals the same amount of calories “burned” when comparing the workout totals against each other.

Every body is different, and workouts and their intensities will affect each of us in a different way. So before choosing a workout based on math alone, be sure to take other factors into consideration too—the numbers don’t always add up.

WELLSPRING / TAMMUZ 5783

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ASK THE NUTRITIONIST

By Shani Taub, CDC

Q

What to Expect How can I make good choices during pregnancy?

I’m baruch Hashem in the early stages of pregnancy with my first child. Although I’m excited, I’m also nervous about piling on additional weight since I’m already overweight. My doctor strongly advised me to gain as minimal weight as possible, and definitely not more than 15 pounds. Is that possible? Can you please give me some advice on how I can avoid gaining excessive weight while still filling up on all the necessary nutrients?

Having struggled with precisely this issue, I relate to and empathize with your concerns. In this article, I will address your question as well as debunk some common myths readers may have around pregnancy and nutrition.

The majority of the women I work with reach out to me with either pregnancy or postpartum weight loss issues, and it’s commendable and easier to be part of the former.

First and foremost, I would suggest seeing a nutrition practitioner even for one session so you can get tailored guidance in how to plan your meals and food groups. Every body works differently and especially during pregnancy, when many of us are hormonal and particular about the foods we like, you’re best off creating a plan with a practitioner instead of relying on general advice.

And now, for basic tips and ideas to keep in mind. First, it all starts in the mind. Unfortunately, gaining an excessive amount of weight during pregnancy has become the norm—almost expected, in many circles. The reason? I’m eating for two. There’s no evidence to prove the need to eat for two. The unborn child is not an additional adult to feed. In my research on the topic, I was shocked to learn how little the child actually needs, especially during the first two trimesters.

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That’s not to say you want to limit yourself to an extreme. Of course, you want to eat healthily and make sure you’re well nourished. It’s all about balance.

More than quantity, we need to be conscious of the quality of our diet. We need to aim for balance in our meals by including a variety of food groups such as carbohydrates, proteins, healthy fats, vitamins, and minerals. This ensures we’re providing the necessary nutrients for ourselves and the baby.

For women who do feel hungrier than usual, especially in their last trimester, I recommend adding a protein to their diet. Because of the nausea many women experience after eating animal-based proteins, many women don’t consume enough protein during pregnancy. To make sure you’re getting enough of this vital food group, try some lighter options such as nuts, eggs, cheese, turkey, protein bars, and nut butter.

Pregnancy can often leave women feeling lethargic or nauseous. To curb that, many turn to carbs, filling up on pretzels, cake, or crackers. Food will not make you feel better for too long. It usually lasts only until the last crumb is consumed and then you’re back to feeling the same you did before. Instead, try to distract yourself with an activity or simply lie down to rest until the wave passes. During one of my pregnancies, I went to sleep every night as soon as my children were sleeping—before 8:00 p.m. It was my way of coping with the nausea.

It’s interesting to note that many women report that sugar and other processed foods are actually the culprit for their nausea. Once they’re off these foods for a few days, consuming chicken and even salad becomes doable for them once again and they find it easy to maintain a

The Beauty Within Cultivating a positive body image during pregnancy healthy diet until the end.

If you’re feeling good, try to include fiber-rich foods like whole grains, fruits, vegetables, and legumes in your diet that can help you feel fuller for longer and support healthy digestion.

Healthy fats from sources like avocados, nuts, seeds, and fatty fish provide essential nutrients for your baby’s development, but consume them in moderation due to their higher calorie content.

Proper hydration is another crucial element you want to keep in mind throughout pregnancy. Hydration is important for everyone, but critical for pregnant women, especially during the summer season. Always carry a water bottle with you, and make sure to constantly hydrate throughout the day. If plain water feels boring, infuse it with slices of citrus fruits or a sprig of fresh mint for a refreshing drink.

Also, try to engage in regular physical activity that your doctor allows, such as walking, swimming, or yoga.

Being active will help you stay in shape and on track, but more importantly, it will boost your overall wellbeing.

It’s also a good idea to take vitamins and supplements during pregnancy.

Most doctors recommend a multivitamin, and there are many easy-to-swallow ones to choose from.

Yes, it is possible to remain in control of your weight during pregnancy even if you have heard or read otherwise. I’ve done that many times, and so have countless clients. With a nutritious diet, the right mindset, and a positive attitude, you can get through this beautiful time looking and feeling your best.

Pregnancy is a transformative journey, physically and spiritually, and it is essential for expectant mothers to utilize this time by embracing themselves and their baby. While some of us particularly enjoy the “pregnancy look,” others find it difficult to adjust to the physical changes. But with a better understanding and a shift in mindset, we can learn to adjust to and actually embrace this transformation.

As is often noted in Wellspring, the body is the vessel for our soul, and in this sense, the vessel of two souls. The inherent physical changes during pregnancy miraculously enable us to hold another being, thus filling us with infinite light and kedushah. Recognizing that these changes are natural and necessary for a healthy pregnancy can help shift our perspective. Viewing the physical changes as a testament to the miraculous journey we’re blessed to be a part of can help us embrace the more uncomfortable parts that come along with this gift.

Here are some ideas worth trying if you struggle with embracing the physical changes inherent in pregnancy. First, opt for nice clothes. (Don’t say, “What’s the big deal? It’s only four months, so I can look like a drab!”) Maternity clothes don’t have to be expensive, but investing in one or two pieces you love will go far in improving how you feel about yourself. And, more than any tangible steps, we need to shift the focus from external appearances to nurturing our wellbeing.

Instead of fixating on externals, we can redirect our attention to the wellbeing of ourselves and our baby. Place extra concentration on nourishing your body, mind, and soul during these few months.

Make it a time for spiritual growth. Eat more wholesome foods, learn something new, carve out time for reading or meditating, and spend quality time with yourself and the people who bring you joy. Engaging in activities that promote affection, connection, and positivity can be empowering.

Numerous sources, including the Gemara, teach that what the mother feels directly impacts her child. When we keep that in mind, we will be more conscious of being positive toward and accepting of the changes we undergo during pregnancy.

Instead of focusing on the changes that don’t feel pleasant, express gratitude for your body’s ability to nurture life. The more we recognize the greatness of the experience, the less the external details matter.

Pregnancy is a remarkable and miraculous journey. Embrace it wholeheartedly, giving yourself time to marvel at the incredible shlichus your body is blessed to be a part of.

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

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

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

WELLSPRING / TAMMUZ 5783

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

HYPERTENSION ALL OF US HUMANS HAVE HAD A TIME WHEN WE FELT OUR “BLOOD BOIL,” BUT ABOUT 67 MILLION AMERICANS—THAT’S APPROXIMATELY ONE IN THREE ADULTS—ACTUALLY DEAL WITH THIS CONDITION ON A DAILY BASIS. WHILE IT DOESN’T ALWAYS FEEL AS INTENSE AS THE RIGHTEOUS ANGER ASSOCIATED WITH THE CATCHPHRASE, HYPERTENSION (HIGH BLOOD PRESSURE) IS RAMPANT AND THE FALLOUT CAN QUICKLY TURN DANGEROUS. BUT THANKFULLY, THERE ARE VARIOUS WAYS TO DEAL WITH THIS EPIDEMIC OF THE WESTERN WORLD.

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WHAT IT IS Blood pressure readings appear in two sets of numbers. The top number, systolic pressure, indicates pressure on the artery walls when the heart beats, while the lower number, diastolic pressure, shows the pressure between heartbeats.

A normal reading is 120/80, hypertension is above 140/90, and anything in between is considered pre-hypertension.

WHAT CAUSES IT High blood pressure is almost always caused by thick, toxic blood. The cleaner the blood, the easier it is for the heart to pump it through the body. Chronic high blood pressure is a result of the heart working harder to push the blood where it needs to go.

Though an obvious trigger for high blood pressure is stress—among many other external factors—a poor diet probably remains the single greatest cause and is often behind the body having too-thick blood. A toxic liver, unhealthy kidneys, candida, and an unbalanced PH level all contribute to “bad” blood as well. Obesity, diabetes, excessive smoking or alcohol consumption, as well as many medications (ibuprofen, steroids, decongestants) play a role too. Also, mainstream medicine considers sodium consumption a main culprit.

If sodium is indeed the bad guy, it’s good to remember that processed and fast foods account for over 80 percent of sodium intake, as they use toxic processed salt and other ingredients like high fructose corn syrup and trans-fatty acid oils.

WELLSPRING / TAMMUZ 5783

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ALTERNATIVE VIEW

EAT TO YOUR HEALTH The foundation of a heart-healthy diet is raw, fresh produce. When it comes to eliminating ailments and restoring health, eating raw produce is a valuable hishtadlus.

consumption.

As a general rule of thumb, start with antioxidant-rich foods as they work to heal damaged arteries by removing the gradual buildup of waste materials that clog them. Over time, antioxidants can restore the artery to health and elasticity, with the help of Hashem. So set your sights on foods high in vitamin E, vitamin C, selenium, and beta-carotene. Think dark green vegetables such as spinach, kale, broccoli, acai berries, blueberries, pomegranates, apples, and cherries. Nuts are great too—pecans, walnuts, and almonds in particular.

Have a glass of tea, won’t you? Hibiscus tea has been clinically proven to lower high blood pressure. (Have some after the cayenne concoction to relieve the burning in your mouth and enjoy double benefits!) Hibiscus tea bags can usually be found in health food stores.

You gotta love garlic—it’s good for just about everything. One clinical trial studied patients whose blood pressure was treated but uncontrolled and found that with use of garlic extract supplements, participants showed as much improvement in their blood pressure at the end of 12 weeks as would have been expected had they been taking blood pressure meds. (By the way, a 2009 study found that garlic’s cardioprotective properties were stronger in freshly crushed garlic than in processed garlic.)

Chili peppers are packed with capsaicin, which do more than just give chilies their trademark heat. Capsaicin helps blood vessels expand and improve blood flow and is proven to treat many heart issues—hypertension included. (A 2010 study found that long-term consumption of capsaicin could lower blood pressure in rats suffering from genetic hypertension.) Generally speaking, the hotter the chili, the better. Cayenne pepper is a great chili option; its capsaicin levels are nice and high, but not so high that it’s difficult to eat.

Some herbalists recommend taking a teaspoon of at least 40,000 heat units of cayenne powder mixed in water twice daily to support heart health (among other benefits).

Chocolate. Of course. We’re talking the dark or bittersweet, dairy-free, sugar-free (or almost sugar-free) kind, but still. Its main ingredient, cacao, is a fabulous antioxidant-loaded superfood that contains more than 300 phytochemicals. (Indigenous tribes considered cacao more a medicine than a food.) Cacao has high concentrations of flavanols and magnesium, and its cardiovascular benefits have been widely studied. One 2011 study indicated that dark chocolate could lower blood pressure in prehypertensive subjects after 15 days of

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Turmeric is rich in curcumin, which, like capsaicin found in chilies, is anti-inflammatory and also expands blood vessels.

Here’s another reason why probiotics are so popular. Research published in Hypertension analyzed the results of nine probiotic studies (over 540 adult participants). They found that compared to participants who did not consume probiotics, individuals who did consume probiotics (including the ones found in yogurt) on a regular basis lowered their systolic blood pressure on average by 3.56 mm Hg (mercury) and diastolic blood pressure by 2.38 mm Hg. (In the study, they had probiotics with at least 109 colony-forming units [commonly called CFU]. Any probiotics with fewer colonies were not found to be beneficial in lowering blood pressure.)

And now, for the fruits and veggies.

The American Heart Association discovered that eating three kiwis a day reduces blood pressure. The American Chemical Society claims purple root vegetables, such as purple potatoes, have chemical properties that reduce blood pressure. The Harvard Medical School reported a UK study that determined foods containing potassium nitrate were even better for lowering hypertension than taking potassium chloride supplements. Bananas, anybody?

According to a study conducted by an Indian researcher, a daily glass of beetroot juice can help lower blood pressure. Hypertensive subjects who took an average of 8 ounces of beetroot juice on a daily basis saw their blood pressure drop by about 10 mm Hg. Watermelon seems to be a biggie when it comes to natural hypertension treatment. In addition to its potassium and fiber content, as well as vitamins A, C, and B6, a Florida State University study found a specific amino acid in watermelon that contributes to lowering blood pressure. These amino acids aid in the production of nitric oxide, which helps control blood pressure. On top of that, watermelons are rich in lycopene, an antioxidant that has been shown to prevent heart attacks as well as many cancers. Other foods high in lycopene include grapefruits, apricots, and guavas. The dosage

used in the Florida study was four to six grams of watermelon extract, but a sweeter alternative is to eat raw watermelon—and lots of it!

Once you’ve overhauled your diet—easy as pie, I know—there are more things you can do.

Make power walks happen, every day. A significant reduction in blood pressure was seen in those who took brisk walks regularly; those who did brisk exercise for at least 30 minutes on most days of the week saw an eight-point reduction in the systolic pressure and a six-point reduction in the diastolic pressure.

Stress is nobody’s friend and almost everyone’s intimate acquaintance, and stress hormones can raise the levels of a kidney enzyme called renin that can increase blood pressure. Make a habit of performing deep breathing exercises, meditating, doing yoga, or anything else you find calming.

Here’s a quick and easy breathing exercise to lower blood pressure that you can do anywhere, anytime: Empty your lungs and inhale through your nose while silently counting to four.

Hold your breath to the count of seven.

Exhale through your mouth while counting to eight.

Repeat three or four times in a row.

That simple. If you’re unable to meet these counts comfortably, slowly work your way up to four, seven, and eight seconds, with the exhale being twice as long as the inhale. Tuck the tip of your tongue behind your upper front teeth throughout the entire exercise—proper tongue posture opens your upper airway. And repeat this exercise at least twice per day; more is better!

After saying all that, hands down, the best method for lowering stress—or blood pressure, or any other unwanted issue for that matter—is a daily learning session of Chovos Halevavos, Shaar Habitachon. No better blood pressure reducer than that.

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

Colitis is a big part of my life, but it’s not everything.

Brand new serial diary by Fradel Schaechter, as told to C.L. Beer

Coming next month in Wellspring WELLSPRING / TAMMUZ 5783

35

COVER FEATURE

LYM 36

WELLSPRING / JULY 2023

ME IN THE

LIMELIGHT ALL IT TAKES IS A MINUSCULE TICK TO TURN LIFE UPSIDE DOWN

BY LIBBY KASTEN

WELLSPRING / TAMMUZ 5783

37

COVER FEATURE

IF YOU THINK LYME DISEASE IS A RARE ILLNESS THAT DEVELOPS IN A TINY PERCENTAGE OF PEOPLE AFTER BEING BITTEN BY A TICK CARRYING THE DISEASE, YOU MAY BE SURPRISED TO LEARN THAT AN ESTIMATED 47,000 AMERICANS ARE TREATED FOR LYME DISEASE EVERY YEAR. OUT OF THIS ENORMOUS AMOUNT, A SMALL— YET SIGNIFICANT— PERCENTAGE DEVELOPS CHRONIC LYME DISEASE, AN AGGRESSIVE, DEBILITATING MANIFESTATION OF LYME. HERE, WE DISCUSS THE RAMIFICATIONS OF DELAYED TREATMENT AND THE PATHS TOWARD HEALING FROM THOSE WHO’VE BEEN THERE.

Everyone’s Lyme story begins with a tick bite—but it often takes months, even years, until they know it. “Contracting Lyme disease is never fun,” says Rikki, a young mother of three, “but what makes the disease all the more complicated is how difficult it is to get an accurate diagnosis.” In her case, she was blessed to receive an accurate diagnosis within just a few months. Still, hers was a long and debilitating journey toward treatment.

“I suddenly began to experience gradual joint pain and cognitive slowness,” Rikki relates. “As many a mother of a busy household would, I attributed my sudden tiredness, headaches, and inability to multitask to a busy winter. The joint pain was easy to excuse as I had recently joined a new intense workout class. Besides, the symptoms weren’t consistent, and I was sure they’d recede when I finally got my well-deserved summer break.”

But, with the disease swarming throughout Rikki’s body, the symptoms didn’t let up. The dizziness, when it came, was extremely overwhelming. Gone was her ability to lis38

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ten to a teenager speak while cooking or cleaning. Anxiety became a constant companion, and she felt compelled to keep quiet about how she was feeling, ashamed to be suffering from an illness “in her mind.”

Rikki finally shared what she was going through with a close friend, who suggested her symptoms might be signs of untreated Lyme disease. She had comprehensive blood work done, and the diagnosis, strep, was a huge relief. After completing the prescribed antibiotics, she was glad to feel a whole lot better. But being that Lyme bacteria are smart enough to hide out until the antibiotics pass through the body, her symptoms returned shortly thereafter. Her ordeal was far from over.

Dr. Alain Mass, a Lyme disease specialist in Rockland County, explains how, due its smart patterns and huge variety of symptoms, Lyme disease is especially difficult to both diagnose and treat.

“Everything can be a symptom of Lyme, but not everything is Lyme,” he says.

Most doctors treat the initial signs of early Lyme disease—the tick bite, round rash, fever, and knee pain—with three to four weeks of antibiotics, and this usually takes care of the issue.

However, a significant percentage of those with Lyme disease—whether treated or untreated—will develop chronic Lyme disease, which means that the disease will act up months or even years post-tick bite, leading to varying symptoms. In these cases, the initial bite is just the beginning of a long-winded and sometimes never-ending journey to return to one’s healthy self.

Chronic Lyme disease, when the disease spreads throughout the body and, as time passes, may act up in many shapes and forms, is where the biggest issues and obscurities present themselves.

In Rikki’s case, as is common, the bloodwork results for Lyme disease came back as negative. Thus, she continued pushing through the days and weeks, a weakened shadow of her former self. As is characteristic of Lyme disease,

some days were easier, some harder. Overall, she was dealing with physical pain, mental anxiety, and cognitive decline.

Finally, with the help of an alternative health practitioner, she was referred to a Lyme specialist in her area.

After sending her blood test to a special lab in Stony Brook, California, she at long last received the accurate diagnosis: chronic Lyme disease.

The Characteristics of Lyme: Unpredictable, Non-Explainable, Inconsistent “When a mother comes to me with her child and says, ‘My son was a happy child, until…’ I know that this is likely chronic Lyme,” says Dr. Mass.

“A change in personality is, sadly, the most common manifestation of Lyme disease. Less than ten percent of these patients remember a tick bite or rash, but they present with chronic symptoms like headaches, joint pain, anx-

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COVER FEATURE

iety, mood swings, and cognitive difficulty. The common denominator between all the symptoms is that they are migratory and don’t make any sense, and aren’t based on changes in location, medication, timing, or any other circumstances.”

In children specifically, he sees a lot of headaches and sometimes knee pain, but rarely anything else. The most common symptoms are psychological or cognitive changes in behavior.

The child who is suddenly having a hard time with his studies, who becomes antisocial and sometimes even violent at home. The boy who was a good kid in November but is suddenly a monster when winter sets in. The teenager who excitedly makes plans to go out with her friends the next day, but then is suddenly too tired to join them.

In Bentzy’s case, a young, active boy, the symptoms of Lyme disease were frightening and unpredictable. He would suddenly fall asleep, with no signs of tiredness beforehand. On one occasion, he simply slipped out of his seat in cheder. Later, one of his feet swelled up, with no injury preceding it. He would even fall asleep if a small object fell on him.

These behavior patterns were scary, out of character, and incoherent. Fortunately, his doctor picked up on the characteristics and accurately diagnosed him with chronic Lyme disease. The infection was drained from his swollen leg, and the symptoms receded. Still, since the disease may evade the immune response and continue to remain dormant, he remains with a predisposition to Lyme.

Since the disease also invades the human mind, chronic Lyme is too often misdiagnosed as mental illness, anxiety, or cognitive disorders. Dr. Mass shares some of the experiences his patients have been through before finally getting the right diagnosis.

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In one case, says Dr. Mass, an 18-year-old girl was diagnosed with bipolar disorder. Her mother was not convinced this was the accurate diagnosis, and she sought another opinion. The girl presented with Lyme-like symptoms and was treated with Zithromax medication. Within two months, she was back to normal. Her doctor calls it a “miracle.”

Sadly, another woman who was mistakenly diagnosed with bipolar disorder was on psychiatric medication for 24 years. Her behavior was robotic, and she did not engage in any social interactions during all this time. After two months of antibiotic treatment, she started interacting with others after more than two decades of solitude. She began acting like her old self again.

“One of the most dramatic cases I’ve treated,” Dr. Mass relates, “was a man who had been in the psychiatric ward for twenty years. He was sadly no longer frum either, to the extent that he was mechallel Shabbos, Rachmana litzlan. After diagnosing his symptoms as the manifestation of Lyme disease, he began treatment. Shortly after the first round, he davened in shul. One month later, he joined a kollel.”

“This,” concludes the doctor, who is witness to the effects of chronic Lyme disease on a daily basis, “is the devastating reality of chronic Lyme disease. And, to quote a renowned psychiatrist: ‘If we were to treat all the cases of Lyme disease, half the country would be released from therapy.’”

Mom Knows Best With a lot of the confusion stemming from the fact that Lyme replicates the symptoms of many diseases or preexisting conditions of the patient, misdiagnosis is very

common. Therefore, as a parent, sharing your observations and feelings about your child’s behavior and symptoms is very important. A child presenting symptoms of anxiety, for example, will be considered an anxious child if the parent does not explain to the physician that the child was perfectly relaxed until the age of ten, with no triggering factors having occurred.

Also, advocate for your child, parent, sibling, or spouse.

Do not accept what one doctor suggests if it doesn’t feel right to you. Ask questions to ensure that the blood work is processed in a competent lab. If your general doctor suspects Lyme disease, find a specialist in the field and research treatment options at length to confirm the regimen is the best choice for the patient.

Chronic Lyme Disease: Treatment Options Unlike Bentzy’s pediatrician, Rikki’s doctor prescribed an aggressive medication regimen, replete with a list of vitamins to take simultaneously. This unsettled her, as even in her weakened state, she did not appreciate that her body would need so much fortification from the medication’s side effects.

In a series of events that can only be called Hashgachah, she met a good friend on her way home from the doctor’s office. Prescription in hand, she stopped to say hi to this woman, who greeted her with a cheerful “Hello, you look great!” At this, her dam broke, and she spilled out the overwhelming struggle of the past few months. Her friend listened, and surprisingly, understood. This woman’s son had suffered from chronic Lyme disease as well, and after a lot of research, digging, and relentless tefillah, she had discovered another, less conventional treatment plan for the complete healing of Lyme disease.

This gave Rikki pause, but she wasn’t completely sure which course of action to take. In her weakened state, decision-making was even more difficult, and it was another couple of weeks before she was finally able to do the necessary research and decide on her own plan of action.

She decided to try the method that had worked for her friend’s son first, which included a three-month cycle of medication not typically used to treat Lyme. Baruch Hashem, even the herxing stage (when symptoms are exacerbated in advance of complete healing) passed with minimal aggravation. Working with a health kinesiology practitioner, she slowly but surely regained a lot of her physical strength and emotional stamina.

Although she has confirmed via another comprehensive blood test that the Lyme disease has baruch Hashem been completely flushed out of her body, she is continuing the medication until she is restored to complete strength.

The Long Haul Although their journeys are far from similar, both Bentzi and Rikki were instructed to take it easy for the next while to ensure their bodies regain their former strength and to prevent relapse. For a wife and mother, this isn’t easy to put into practice, but Rikki is acutely aware that taking care of her health—aside from being an important mitzvah—is the biggest gift she can give her family.

For chronic Lyme disease sufferers, the path to recovery is long-winded. Regardless of treatment options, symptoms, or stage of life, patients must take care not to strain the body during this vulnerable time. With siyatta diShmaya, a proper treatment protocol, lots of patience, and a positive outlook toward healing and improvement, order will eventually be restored in the body.

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COVER FEATURE

LYME DISEASE: THE GREAT IMITATOR Lyme disease is caused by a bacterium (Borrelia burgdorferi) that is carried by ticks. Ticks are commonly found in heavily wooded areas where deer, our friendly neighbors in Upstate New York, roam. If you live in this area or spend your summers there, you’ve probably noticed that the kids don’t even flinch when they walk past, and we almost expect our plants to be nibbled on by these mostly harmless animals. But what this also means is that nearly every child and even adult in the area has been bitten by a tick.

Lyme disease is called the “great imitator” because it mimics other diseases like multiple sclerosis, Parkinson’s disease, ALS, and an array of mental disorders including schizophrenia.

Lyme disease and other co-infections can be highly dangerous. If, however, the disease is caught on time, years of aggravation and deterioration can be prevented by asking to be tested specifically for this condition. General blood tests can present as negative, while the disease may very well be in the body.

If you observe any unusual symptoms or some of the symptoms below, especially after the summer, don’t waste time in getting the diagnosis and treatment you need: • Joint pain • Persistent headaches • Dizziness • Tingling Symptoms can appear from 48 hours after being bitten to weeks later. A common characteristic of early-stage Lyme disease is the bull’s eye rash, a circular, target-like pattern on the skin. This rash is typically seen between three to thirty days after a tick bite, and may be accompanied by fever, headaches, or joint pain.

When these symptoms are noticed and confirmed by a physician, an intense round of antibiotics, usually two to three weeks, is deemed strong enough to shoo the bad guys away.

Many will also feel flu-like symptoms in the early stage. However, not all cases of Lyme disease manifest in this way. It’s important to note that a large percentage of people who contract Lyme disease don’t initially experience any symptoms.

In its later stages, the symptoms are more severe. Because they may disappear and reappear at varying times, people may miss the pattern, attributing their symptoms to immediate issues.

Lyme disease—its diagnosis, treatment protocol, and everything about it—is under much debate in the traditional medical world. For this reason, it’s crucial for a Lyme disease patient to be her own advocate in order to ensure that she receives the treatment necessary for recovery.

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COVER FEATURE

WHAT THE DOCTOR WANTS YOU TO KNOW

BY DR. ALAIN MASS, MD, MONSEY, NEW YORK

The Undisclosed Frequency of Lyme Most people living or spending their summers in upstate New York have probably been bitten by a tick at least once in their lives. Ticks by nature expertly follow human beings.

Nobody is spared, and thankfully most ticks don’t carry Lyme disease. However, for those bitten by ticks that do carry the disease, when misdiagnosed, Lyme disease can lead to disorders, pain, decline, and even dementia. It can remain dormant for months, years, or even decades and then release itself and spread devastating illness throughout the body.

Lyme Bloodwork Most people who are diagnosed with chronic Lyme disease are first given around 10–15 other mistaken diagnoses. Since Lyme imitates many other diseases and will exacerbate any preexisting issues, nailing the true cause for these inconsistent symptoms is often a long-winded journey.

The main reason for this is because the typical Lyme blood test does not check for all strains of the disease, which means a large percentage of patients will present with a false negative result. Another reason the test may present as negative when Lyme disease is there is because the body has not yet begun producing antibodies to fight Lyme. Therefore, unlike strep and flu, there is no test or culture that can be relied on to diagnose Lyme disease.

At our practice, the bloodwork for patients who are assumed to have Lyme disease based on the symptoms they present is processed at a specialty lab in California, which tests for every single strain of the bacteria.

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Clinical Diagnosis When dealing with an illness with the maliciousness of Lyme, a doctor must be able to clinically diagnose the disease based on the patient’s symptoms.

When there is no simple swab and no blood test that can be relied on 100 percent, it’s important to trust clinical science.

PERI’S STORY When my son Tzvi, a rather scrawny preteen, was repeatedly sick last winter, I became a steady visitor at the pediatrician’s office. Eventually, after Lyme disease was tested and confirmed as negative (something I later learned is common with standard bloodwork), he was treated for strep and mono, and developed terrible anxiety and excruciating headaches. Tzvi was finally diagnosed with Bartonella, the worst kind of co-infection typically seen with Lyme disease.

Since Lyme disease usually comes along with some co-infections, and because it affects the nervous system, many sufferers end up at a psychiatrist, or are blamed for being sick “in their mind.”

In our case, everyone who knew Tzvi, including his rebbeim and principals, agreed that he was suffering from psychological issues. Yet I, as his mother, refused to believe it. He was in terrible, constantly fluctuating pain. One day he was fine, and the next day he was holding his head in his hands, describing pain as if a construction worker was drilling inside his brain. I was convinced that there was something physically wrong with him, something we were all missing.

At that point, it was right before Pesach, and we were watching our son’s body shutting down. He was weak both physically, mentally, and emotionally. He was barely in school, repeatedly sick, and had high fever for over a week straight. Baruch Hashem, the temperature went down the day before Yom Tov, but returned with a

vengeance soon after.

Finally, I was referred to a Lyme disease specialist who accurately diagnosed Tzvi with chronic Lyme disease. He was given antibiotics as treatment, but the medicine attacked his liver and his heart, and even his breathing became labored. He also developed a limp at that point.

His doctor assured us that it was okay; these were normal side effects of the medication, but it still didn’t feel right to me. With the help of Hashem, after trying—but failing to obtain—a doctor’s recommendation to start red blood cell infusion treatment at a neurologist (since Tzvi’s brain showed a lot of inflammation caused by the Bartonella), we learned about an anti-parasitic drug called Ivermectin.

This, at long last, proved to be the heaven-sent messenger for Tzvi’s recovery.

As opposed to antibiotics, which tranquilize the disease by pushing it back into the liver, where it remains dormant—hopefully forever—Ivermectin actually flushes the disease out of the body. Created for the purpose of cleaning horses from parasite infestation, this paste is comprised of avermectin plus oxygen, which parasites cannot thrive upon.

After taking this drug for a few months, Tzvi was a changed person.

We had our calm and healthy son back. To confirm that the drug was effective, we returned to the doctor for another test. Unbelievably, not a sin-

gle red marker was left on the page.

The Lyme disease had completely left Tzvi’s system.

A Learning Experience This journey has taught me that mother’s intuition should not be ignored. If you believe that your child has been misdiagnosed or a symptom that is being downplayed, don’t sit back with the knowledge that you’ve “checked it out.”

Baruch Hashem, I have been zocheh to help many others in a similar situation obtain an accurate diagnosis and get on the road to complete recovery.

Regardless of the treatment method one decides to follow, I am happy to provide companionship, support, and further information to other parents and patients going through this excruciating journey called Lyme.

Get Out In recent years, the awareness of Lyme disease has greatly increased, sadly due to the many terrifying cases of chronic Lyme disease within our community. As a result, in many camps and bungalow colonies, as well as in some residential areas, the lawns and fields are treated to repel ticks, greatly decreasing the chances of this dreaded disease from entering children and adults spending the summer days enjoying the great outdoors.

See this issue’s DIY for a natural tick repellant solution.

Dr. Mass and the interviewees can be reached via Wellspring.

Wellspring does not endorse any healing methods mentioned in the personal narratives.

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WHAT'S IN MY FLOUR? ADDING BRAIN TO YOUR GRAIN

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WELLSPRING / JULY 2023

Brown curls bob in the front seat of the shopping cart as it is carefully maneuvered around other shoppers and into the baking aisle. The homemaker reaches for the familiar package of high-gluten flour. The one her mother always used, the one that consistently results in fluffy, mouthwatering challah. Next, she adds a bag of whole wheat flour to the growing pile.

As her eyes sweep over the shelf lined with a variety of flour packages labeled with unfamiliar grain types such as spelt, Kamut, and oat bran, she wavers for a moment, and wonders. Is there any harm in sticking to the condemned white flour? Could there be truth to the newfangled grains being more nutritious than the whole wheat flour she proudly adds to the muffins and cookies she bakes as healthful, energy-inducing snacks?

To clear the smog around healthful versus health-damaging grain options, R' Shlomo Efraim Sandel established Grain Brain 20 years ago. With a vision of enabling the frum homemaker to produce both nutritious and delicious baked goods, he shares the wisdom he’s gleaned along the way with us.

The Wheat Flour Reality Around fifty percent of a typical diet is comprised of grains, and the health benefits originally inherent in the natural crop justify that number.

In its ideal state, whole grains are a great source of proteins, fibers, vitamins and minerals which aid with healthy digestion, nervous system, and play a key role in metabolism.

Yet, based on the typical consumer’s experience of feeling tired and

achy after eating traditional bread and challah, symptoms which usually disappear when switching to healthier grain flour, it is self-understood that typical refined wheat flour does not provide nutrition. In fact, quite the opposite is true. In the realm of dieting, as well, healthy grain flour will leave the eater satisfied and curb the cravings usually caused by the additives in wheat flour.

As wheat flour increased in popularity and became a staple in homes around the globe, the production of traditional wheat flour was refined and improved. To simplify and speed up the wheat growing, milling, and maturing processes, as well as improve the dough’s rising properties, chemicals are added to the grains during production. Of course, although this results in fluffy and mouthwatering baked goods, these additives also turn a healthy source of nourishment into nutrition – deprived foods which often are, unfortunately, at the root of a variety of health issues.

Additives and Enrichment It is known that one of the chemicals added to flour include Potassium bromate, which is added to the wheat to strengthen the gluten to enable dough to rise well and result in a great texture. This chemical is prohibited to be used in food products in most of the world, as it is known to increase the risk of cancers and cause birth defects. In fact, the FDA strongly advises bakeries to refrain from using flour containing this harmful ingredient.

Bleaching is another example of a chemical added to the flour with damages the natural healthful compo-

nents of the grain and carries a threat to human health. To understand the purpose of bleaching, let’s go back in time to when millers and bakers discovered that removing the germ and bran from flour resulted in a whiter and longer-lasting end product. Because this process was time consuming, white flour became an expensive product purchased only by upper class bakers. Later on, technology advanced and flour was produced on steel roller mills in a much easier and speedier process. This increased the demand for the now affordable white flour.

At that point, bromate and bleach were added to the flour to rapidly ‘age’ and whiten the yellowed flour, a process that naturally takes around 4-6 weeks top complete. Eventually, the health risks were discovered, but many heimish flour companies still utilize this process.

What Are Healthy Grains?

Defining what grains are good for you starts at the very beginning of the grain’s journey; upon planting.

There are major differences in the way the grains are planted, such as whether they are organic or not, and later on, how these grains are milled and packaged to create flour.

Understanding what the different flour options are and how their production affects the health benefits and baking qualities will empower you to choose foods that are right for your body and lifestyle.

Next Month: Understanding the properties of flour: The kernel, vitamins, gluten, and wheat germ.

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REDUCE CANCER RISK WITH WHOLE GRAINS Fill most of your plate with…

WHOLE GRAINS to reduce cancer risk.

VEGETABLES FRUITS

WHOLE GRAINS = REDUCED RISK Whole grains provide vitamins, phytochemicals, and other CANCER-PROTECTIVE COMPOUNDS. They also may lower cancer risk by REDUCING CHRONIC INFLAMMATION, preventing insulin resistance, and speeding up how long potential carcinogens stay in your gut.

90grams

(about 3 servings)

of whole grain foods per day REDUCES THE RISK OF COLORECTAL CANCER

17%

by

Eating a mostly plant-based diet rich in vegetables, fruits, whole grains and beans can help you reach – and keep – A HEALTHY WEIGHT, which, in turn, decreases your cancer risk.

WHOLE GRAINS: MORE THAN JUST FIBER There is strong evidence that foods containing fiber decrease cancer risk…but WHOLE GRAINS offer much more than just FIBER: VITAMIN E

PHYTOESTROGENS

LIGNANS ANTIOXIDANTS 48

WELLSPRING / JULY 2023

- Source: AICR/WCRF. Diet, Nutrition, Physical Activity and Colorectal Cancer. 2017

ZINC SELENIUM

RESISTANT STARCH

COPPER

For more information, visit www.aicr.org www.wholegrainscouncil.org

HOW TO USE WHOLE GRAINS TO IMPROVE YOUR RECIPES Elevate Your Baked Goods with Different Whole Grain Flours Add MORE FLAVOR to your baked goods by SWAPPING in different whole grain flours.

WHOLE GRAIN FLOUR

All-purpose flour is a bland blank slate.

For Hints of

ADD

cocoa

teff flour

sweetness

teff flour, sorghum flour, whole cornmeal, sprouted whole wheat flour, freshly milled whole wheat flour

butterscotch

oat flour

caramel

brown rice flour

“

When I switched to whole grains, the greatest revelation was a world of flavor I had been stubbornly resisting for years. ~ Alice Waters My Pantry

”

PRONE TO OVERMIXING? NOT A PROBLEM WITH WHOLE GRAINS! Mixing develops the elastic gluten to help baked goods rise. But in foods leavened with baking soda or baking powder, overmixing white flour makes this “elastic” so thick that air bubbles . can’t expand. With whole wheat flour, bran cuts the gluten . strands, allowing baked goods to expand even if overmixed.

“overmixed” pancakes made with all-purpose white flour get chewy

Whole Grains Allow for Delicious Kitchen Shortcuts

”

Alice Medrich, Flavor Flours

B

… the most finicky techniques of classic baking can be entirely ignored with these flours: • Ingredients usually do not have to be at room temperature.

• Flour need not ever be added to batters in three parts alternating with two parts of liquid.

Ricrown e

“

“overmixed” pancakes made with whole wheat flour remain fluffy

According to America’s Test Kitchen, by making fried rice with BROWN RICE, you can: • CUT THE OIL IN HALF (since brown rice doesn’t clump together as much) • use the pasta method of QUICKER COOKING • and there’s NO NEED TO WAIT for the rice to chill and harden (since brown rice is drier).

Whole Grain Pasta Stands Up to Richer Sauces Just as different wines pair best with certain dishes, certain sauces and toppings go best with the nuttier, fuller taste of whole grain pasta. These toppings work especially well: • Spicy peppers • Aromatics: garlic, onion, leeks • Strong or salty cheeses (Pecorino, ParmigianoReggiano, Feta, etc.)

PASTA SALAD TIP: Avoid soggy pasta salad by using whole grain pasta

• Mushrooms, especially morels, porcini or chanterelle

• Roasted, sweet vegetables, like winter squash, carrots, beets • Garbanzo beans and other beans • Assertive vegetables, like kale, cauliflower, or broccoli – accented with a little bacon or pancetta

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YEAST DOUGHS DID YOU KNOW? • Yeast doughs should not be risen in a room with temperatures cooler than 70-72 degrees Fahrenheit.

• It is best to use tap water in yeast doughs, since it is mineral rich and has higher PH levels since it is unfiltered. This will ensure the dough rises better.

• If the yeast does not proof in under five minutes, this means that most of the bacteria has died out.

Using the inactive yeast will result in unfluffy, denser challah or cake.

• To proof yeast, add a spoon of sugar or honey and three ounces of yeast to a bowl with warm water.

MEET THE LITE WHEAT FLOUR: Lite Wheat Flour is designed for those who wish to retain the nutrients of whole flour without giving up the fluffy texture and lighter color of baked goods.

100% Organic and Stone ground, the wheat germ is fully retained to allow for slower, smoother digestion and increased satiety levels.

Choose Lite Wheat Flour for the health benefits of whole grain combined with the fluffy lightness of white flour.

One-third of the world eats millet as a core part of their diet.

Eating whole grains can decrease the risk of type 2 diabetes.

Refined grains are whole grains devoid of bran and germ.

The Whole Grain stamp can be found on over 13,000 different products.

Consuming whole grains may prevent cardiovascular diseases.

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WELLSPRING / JULY 2023

Consuming exclusively whole grains may deplete you of folate.

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SAMPLE

SAMPLE

By Libby Silberman

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WELLSPRING / JULY 2023

Sleeping Consistent Hours “I am always, as in always, just so tired! I feel like I’m constantly chasing my sleep tail and never quite getting there.”

“I want to go to bed on time, but as soon as my kids fall asleep at night, I get my second wind and feel like I can accomplish anything. Those quiet hours are too precious to me. Too bad I’m tired in the morning.”

“I work until late in the evening and constantly have super-late nights. I usually manage to have a nap sometime in the morning to make up for my lost nighttime sleep.

However, I’m constantly tired.”

Do any of these sentiments sound familiar? Most of our Samples nodded vigorously when we chatted about their sleep. People are chronically feeling sleep-deprived and exhausted.

If you recall, our lab has already hosted a sleep trial in the past, employing various methods on falling asleep fast.

Military method, anyone?

Now, here comes the kicker.

All these tired folks could very well be getting enough hours of sleep. Except…they aren’t feeling rested at the end of it because they aren’t sleeping properly. According to research, individuals who sleep irregular hours feel tired throughout the day despite having gotten adequate hours of sleep.

The constant changing of bedtimes, random naps, late nights, and fluctuating from late mornings to early mornings messes with our circadian rhythm and leaves us feeling perpetually tired.

Our circadian rhythm, or “body clock” as it’s known to many, controls sleep-wake patterns over the course of every 24-hour day. It is strongly influenced by light and dark.

For example, a person naturally feels sleepier when it’s dark outside and more alert when it’s light outside.

Other factors that influence our natural circadian rhythm are work hours. If an individual is most active at night or holds a job outside of the typical nine-to-five, their natural rhythm may operate differently. Similarly, physical activity plays a role in circadian rhythm. Stress, anxiety, various drugs, and certain habits such as screen time in the evening or caffeine can also impact the natural rhythm.

Oh, and jet lag! Don’t talk to me about that one, please.

On a physiological level, circadian rhythm activates various systems including the release of hormones (melatonin for sleep and cortisol for alertness, among others) and the regulation of the metabolism (which slows down when one is asleep). It modifies body temperature (which decreases when one is asleep), and it impacts blood pressure, appetite, sleep schedule, alertness, performance, and even reaction times.

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SAMPLE

While every individual has a natural circadian rhythm, overriding and not responding to these natural cues can cause disruptions that manifest in many ways.

Here are some more morbid effects of messing around with the circadian rhythm.

• Anxiety • Daytime sleepiness (Now, what is that?)

• Depression • Lower performance at work • Being more accident-prone • Lack of mental alertness • Increased risk for diabetes and obesity • Weight gain • Impaired executive function • Poor memory A healthy circadian rhythm is usually a reflection of overall healthy habits.

Which brings us to the following conclusion: From a physiological perspective, the body was designed by Hashem to sleep at night. He did not equip the human body with adaptations such as night vision and enhanced sense of smell that are characteristic of nocturnal animals.

But then man came along—and invented the light bulb. Man could work all night, sleep in when needed. And, ironically, man hasn’t been so tired since.

So what gives? It’s about starting to sleep as we should, restoring our schedule so it’s in sync with the body’s natural rhythm. According to research, adults have a pretty stable circadian rhythm, as opposed to newborns and seniors. An adult needs 7–9 hours of sleep each night, according to the CDC and other health organizations, and the bottom line is, during mostly consistent hours.

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WELLSPRING / JULY 2023

The Science According to Scientific Reports, a peer-reviewed medical journal, adults don’t only require enough sleep, but also consistent sleep routines. An erratic sleep schedule, even if we’re making up our sleep on weekends, is simply not good for us.

This month, we aim to prove my own theory, culled from the above research, that adults who sleep consistent hours are more energized throughout the day than adults who sleep more hours but on an irregular schedule.

The Theory Going to bed at roughly the same time every night and waking up at roughly the same time every morning will help establish a healthy circadian rhythm, which will result in feeling rested during the day.

The Experiment Twenty-two adults between the ages of 20 and 46 joined this experiment, 15 of them female and most admitting to being chronically tired. For the duration of the three-week trial, they will go to sleep and wake up at approximately the same time, including on weekends. Participants were given leeway of a maximum three schedule changes during this time.

All participants were allowed to choose their own bedtime and wakeup time.

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SAMPLE

How It Went Over Not easy! In the evening hours, we tend to realize what still needs to get done, and the things we procrastinated on all day come to boogey us into doing them. We’re tired, so, so tired, but bedtime seems like a far-off dream.

At the same time, I got positive, excited vibes from most participants. It wasn’t that challenging like some other experiments have been, and most Samples stayed in until the end.

Reports from Some Samples:

Dini M., 23 Milky H., 35 I loved this experiment! Sleep is so important, and making it a priority through assigning specific hours for it made it an attainable goal. It wasn’t just about “going to sleep early.” The concreteness of the experiment made it so doable. I woke up refreshed each morning, ready to tackle my to-do list.

I’ll be sticking to this as much as possible.

Mendy B., 28 This was a great experiment. A hard one, but great, nevertheless. I’ll highlight one specific benefit.

I work as an office manager and need to log in at night to do some work that’s impossible to do during the day. The work doesn’t take more than an hour, and although theoretically I could do the work at 8:00 or 9:00, I always procrastinated and did my work from 11:00–12:00 or even 1:00–2:00 a.m. Every time I logged out very late, I’d tell myself I was going to try doing my work earlier, but that didn’t happen.

I joined this experiment because I’m constantly tired. I was very determined to actually be in bed by 11:45 p.m. Baruch Hashem, I managed to pull through the entire experiment successfully, with zero glitches.

It taught me that I could be successful at anything if I only put my mind to it.

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This really works. I sort of trained my body to get tired at a certain time and sleep between certain hours. After a few days of teaching my body this pattern, I started waking up fully rested each morning. My body learned that “this is the new rhythm” and it adjusted itself accordingly.

On the flip side, I felt that because I trained my body to go to sleep at a specific time, having to pull a later night became so much harder. I was at a wedding last week, and at around 11:00, I suddenly felt extremely exhausted. My body was used to going to sleep at that time, and it was demanding sleep…I literally couldn’t talk straight from exhaustion. That was a more negative by-product of this experiment. However, the good sure does outweigh the challenges.

Baila, 36 I started going to weddings at kabbalas panim and to other events as early as possible so I could wind down and go to sleep on time. I found that knowing what time I wanted to go to bed helped me structure my entire evening.

I am more energized than ever with this sleep pattern. Although my actual nights aren’t that long— I’m up by 6:00 a.m.—I feel good because my internal clock is in good shape and I’m getting quality sleep.

Chaya L., 29 This is amazing. I wasn’t able to stick to this consistently, but I can see that if I’d commit myself 100 percent, it would work really well. Somehow, having a prescribed bedtime put me in control of my whole day and life. My new bedtime habits went over to my food choices, exercising, and work schedule. I can’t logically connect it all, but I would say that consistent sleep put me in the driver’s seat of my life. Instead of living in a state of reaction, I was being proactive about my health and wellness.

The hours I chose weren’t that amazing, with bedtime at 12:30 a.m. Although that sounds rather late, it works for me right now. At 12:20 each night, I got super tired. I actually felt my body going into sleep mode! It was hard to snap out of my work (I work in the creative design industry), but once I was actually in bed, I was so happy I’d managed to do it.

I also realized that working late at night doesn’t get me very far. When I’m tired, I’m likely to make mistakes and the work proceeds at a rather sluggish pace. Even if you’re a night owl, killing hours at night working will simply kill your mornings.

Duvid, 33 I own a relatively new business and need to put in a lot of hours to make sure it’s running smoothly. Considering my obligations to my family, plus my daily shiur—which is nonnegotiable—I’m always extremely busy and exhausted. I “catch up” with my sleep on Shabbos and Sunday, but I felt that something had to change. I joined this experiment knowing I wasn’t going to manage to sleep seven hours a night anyway—nowhere near that, in fact.

On an average night, I get between four and five hours of sleep, but I wanted those hours to at least give me quality sleep.

When I joined this experiment, I set up a bedtime routine I knew could work: 1:00 a.m. to 6:00 a.m., five hours. I stuck with it no matter what—work, simchos, Shabbos.

The results: It’s not a lot of sleep, but suddenly, I’m functioning like I haven’t for the past year.

This was a great experiment, and I urge anyone who is always tired to go for it. It will change your life.

Libby’s Tired, Too Sleep has always been important to me. I’ve never been able to be my best without a good night’s sleep.

However, with my work being creative in nature, my sleep is often the victim. Case in point, I frequently can feel “dry” for a few days, and when the mode hits, I can sit and write or research for hours…usually into the wee hours of the morning.

This experiment also taught me that my sleep “budget” was too small.

Until now, I blamed exhaustion on going to sleep late or waking too early, or my kids waking at night.

Now, as I’ve been going to sleep and rising pretty much the same times every day, I realized that I simply wasn’t allotting enough time for sleep. With a baby who believes that co-sleeping is very 2023 (where could he have read that?), the sleep allotment grew even skimpier. This experiment forced me to move my bedtime back by a good hour. It forced me to stop working earlier so I could wind down for bed earlier.

Creating a consistent bedtime routine taught my body over time to grow sleepy by my prescribed bedtime. It hardly happens that I feel amazing bursts of inspo at unearthly hours now that I’ve gone into a consistent sleep rhythm.

Interestingly, on Shabbos mornings, I mostly stopped sleeping in. My brain (and kids, but anyway) wakes up right on time in the morning.

Result? I have never felt so rested, so energized. This is one Sample I can bet will be a keeper.

Please, if you’re always feeling tired, make a bedtime and stick to it. Give it three solid weeks before thanking me. I just know you’ll love it.

The Consensus Even if ample sleep (such as 7–8 or even 6 hours) isn’t an option, making the chunk allotted for sleep during a consistent time frame can yield significant improvement in the quality of sleep and stability of the circadian rhythm, resulting in a more rested feeling throughout the day.

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SAMPLE

How Much Sleep Do We Need?

Most experts recommend that adults get at least seven hours of sleep per night.

Here’s a breakdown of the average amount of sleep you should get by age:

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Age

Recommended Amount of Sleep

0 - 3 months

14 - 17 hours total

4 - 12 months

12 - 16 hours

1 - 2 years

11 - 14 hours

3 - 5 years

10 - 13 hours

9 - 12 years

9 - 12 hours

13 - 18 years

8 - 10 hours

18 - 60 years

at least 7 hours per night

61 - 64 years

7 - 9 hours per night

65 years and older

7 - 8 hours per night

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I Haaardly Slept Last Night!

I know a nice amount of people who are always tired, proud to always be tired, and make it their business to share it with others.

If you’re one of them, here are some longterm health consequences of long-term fatigue to consider.

• More prone to illness • High blood pressure (hypertension) • Diabetes • Heart disease • Obesity • Depression

Slightly Off Topic, but Sleep on It Last year, a study called the Sleep-Deprived Masculinity Stereotype was published, in which the authors conducted 12 experiments with over 2,500 participants asking questions about their own sleep, their perceptions of sleep, and the way they judge themselves and others based on how much sleep they get.

The experiments found that society sees men who sleep less as more masculine and judges them more positively.

(Healthline)

Timeless Wisdom on Sleep Time and Timing Modern research has been late in the game in understanding the sleep-health connection. Chazal already taught about this centuries ago. Numerous sources cite the importance of getting enough sleep as part of avodas Hashem and caring for our health.

How many hours is one to sleep, according to Torah sources?

The Rambam writes in Hilchos Deios, “The day and night span twenty four hours, and it is sufficient for man to sleep a third of that, which is eight hours.”

The Kitzur Shulchan Aruch teaches, “And it is sufficient for the healthy man to sleep six hours.”

Regarding which hours one should recharge, the Ben Ish Chai writes that the first half of the night is best for sleep, stating that the benefits are both physical – for the body’s health, as well as spiritual – for a tikkun olam.

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CUP OF TEA

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Cup of Tea with

Norma Pullman Norma Pullman

AGE: 70. When an individual isn’t suffering, age is a blessing. I feel truly blessed.

FAMILY: one daughter, several grandchildren and great-grandchildren LOCATION: West Palm Beach, Florida OCCUPATION: Veteran fitness instructor PASSION: To make the most of every moment, and to stay fit SHE WISHES PEOPLE WOULD KNOW: Don’t stress over possibilities that won’t happen. Instead of making a mountain out of a molehill, save your energy for more important ventures, such as finding peace within.

By Bayla Brooks WELLSPRING / TAMMUZ 5783

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Brooklyn, 1969. Sixteen-yearold Norma flips her braid off her shoulder and raises her hands in perfect V-formation.

She gracefully executes the pirouette turn and spins on her toes like a pro. As she whirls, the built-up tension and stress glide off her body and float away. Two women stand near the mirrored walls of the ballet studio, clapping softly.

“My twin aunts were like sisters to me,” Norma, today a 70-year-old powerhouse, reminisces. “When life was stressful, they taught me how to cope.” The sisters used to walk from Ocean Parkway to Norma’s apartment in Bensonhurst and back. They’d joke afterward that now they’d earned their ice cream. They were an energetic and creative pair who made a strong impression on Norma in her formative days. These creative women were healthy eaters at a time where the concept barely existed, cooking up their own yogurts and experimenting with now-popular foods like quinoa.

Train Them Young Still best friends with her aunts, Norma reflects upon their guidance. “Turn off the news and turn on the music,” they’d tell her, pulling young Norma into the world of the arts. To this day, this is her go-to when life throws her curveballs. Nowadays, Norma will often take her grandson

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along to a music show, keeping the fire of creativity alive through the generations.

Norma exudes positivity and energy wherever she goes.

Her tinkling laugh is contagious, and she is an expert listener, too. Saturated with life experience, she gladly shares it with others and has a truly wholesome approach to nutrition, fitness, challenges, relationships, family ties, and an overall positive, happy lifestyle.

Family Changes The home Norma was raised in was not observant. Soon after she married, she gave birth to her daughter, Sandi.

She was stricken with a devastating loss when her husband, with whom she enjoyed a vibrant marriage, passed away at a young age. Little Sandi moved in to live with Norma’s parents, temporarily at first and then permanently. At the time, one of Sandi’s friends went to a Catholic

school. As peer pressure goes, Sandi wanted to go to a religious school, too. Norma’s parents took the initiative to send young Sandi to a frum school.

Over the course of Sandi’s first year in a religious school, Sandi’s grandparents noticed something strange. “Why don’t you bring your friends to our home?” they asked her.

Sandi responded, “Because you don’t keep kosher.”

Devoted grandparents that they were, they completely revamped their kitchen so that it was completely kosher.

Some weeks later, they asked her the same question again, and she responded, “Because you don’t keep Shabbos.”

Eventually, Norma’s parents became fully religious—and enjoyed having Sandi’s friends over, too. This was a time of real turmoil for Norma, as her heart was still aching from her loss and she was being pulled in so many directions.

Norma reached deep within and began honing her internal muscles of grit and resilience. Those hard days were the stepping stones in her life that gave Norma the strength

and wisdom she carries today and shares with so many— enabling herself and others to face life’s challenges.

When Sandi had her first child, a boy, Norma was worried. Her grandson would go to yeshiva and she’d know nothing about his life! This gave her the impetus to reach out to the local Chabad, who were already familiar with her family, to help her get started on her journey to becoming frum. The rabbis at Chabad welcomed Norma, and said, “Sure, come join a class.” From there, one thing led to the next until Norma became observant, as well.

“I’ve been on a growth journey my entire life,” Norma stresses. It wasn’t only the early days that taught her life lessons. “The important thing is to look inward and better yourself instead of trying to change others. When people see you are behaving better and doing your own inner work, it’s amazing—they’ll follow suit.”

Norma shares that this approach is what has brought her family closer to each other. She notices that when

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she works to become a better person herself, she sees it mirrored back to her when others deepen their own sense of self—and become greater people. This healthy perspective has ultimately kept her family close and connected. In fact, Norma’s youngest granddaughter is getting married in Israel next month, and she’s heading out soon to shep nachas from her beautiful family.

The Studio Community “I’ve been an entrepreneur my whole life,” Norma shares. In her twenties and thirties, Norma owned a limo company, a cleaning service, and even worked in market research for a councilwoman. She frequented gyms and was always drawn to fitness. “I didn’t believe that fitness trainers could earn a living, so when I was asked by friends to become certified, I turned them down.”

A sweet little girl battling illness changed it all. About twenty years ago, the community of Far Rockaway was thrown into shock when they learned the news that their young friend Sarit was sick with a devastating illness. The community rebbetzin arranged a gathering where the local women would get together to say Tehillim and take on extra kabbalos as a zechus for Sarit’s refuah sheleimah. When Norma and the other women met up at the gathering and each took a section of Tehillim to say, Norma confessed that she couldn’t take part because she wasn’t able to read Hebrew.

“I can teach you,” a woman behind her piped up. It was Morah Chaya Shepansky, veteran kindergarten teacher at Yeshiva Darchei Torah. Norma, then 45 years old, tried refusing Morah Chaya, who wouldn’t take no for an answer. They exchanged phone numbers and promised to be in touch. Eventually, the two women paired up and Norma learned how to read Hebrew. She wanted to pay Chaya for this great service, but Chaya refused. So Norma, forever creative, came up with a compromise: “I’ll give you exercise classes instead.”

Chaya was thrilled. A sister, neighbor, and friend joined the group, and a small seed was planted.

Norma began giving more and more exercise classes as her fan club expanded. Eventually, she became certified and rented a room for the classes. Soon, that morphed into a full studio and fitness center. All this began with Norma’s intense desire to grow in her Torah 64

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Eventually, as word spread, Norma was getting calls regarding nutrition and a healthy lifestyle on a daily basis.

In no time, she realized the extent to which people were suffering.

observance and to help a struggling little girl.

Throughout the years, Norma has felt a special siyata diShmaya protecting her studio. During Hurricane Sandy, when most of Far Rockaway was hit hard with flooding, not one drop of water infiltrated the studio, and it remained completely dry.

At the time, Norma prided herself in being the only observant fitness place locally. The music she used was always lyric-free, and the classes were by invitation only.

“If you were a friend of a studio participant, you were invited,” Norma laughs. The studio never advertised their services and grew by referrals only, so there were no random walkins.

Norma would create an exercise regimen for each participant, tailor-made for them.

Whether in a group or one-on-one setting, Norma naturally adapted to her client’s abilities, deciding between aerobics, stretching, lifting, yoga, and other exercise techniques.

“Everyone has their own way of exercising and being pushed to move. The same tactic won’t work for two people, even if they’re in the same family,” Norma points out. If a woman came into a class scheduled for heavy lifting but seemed tired from her day, Norma would pivot to a deeply relaxing yoga session for her.

“It was a community. We were eighty women who teamed up, sharing our goal of maintaining a healthy lifestyle.” The participating women found a wise and listening ear with their devoted instructor and would often open up when speaking to Norma. “They trusted me and unburdened their thoughts with me. Thank G-d, over the years, I gained a lot of knowledge. I was able to advise certain stretches and moves to assist with pain so women wouldn’t have to run to a doctor.”

At times, Norma saw women in her group who were beset by negative emotions that hindered them from participating with their full energy. She invested time and thought into researching ways to help these women lead healthier, happier lifestyles.

People call Norma with small issues like a hurting finger to larger issues such as back pain (a common one!) and pregnancy-related pains. For each issue, she creates a regimen for the person in need and sends them pictures of moves she suggests that they try.

Over the years, Norma has been trained in

numerous modalities and is the bearer of many fitness degrees. She is trained in workouts for young children and all the way up to senior citizens. She has certifications in nutrition, physical fitness, yoga, all sorts of aerobics, and more.

What is Norma’s go-to exercise? “Stretches are powerful. They really work to ease the body. Attach a breath along with it.” Norma explains that a full-bodied stretch lengthens the muscles to their full capacity, thereby releasing pent-up kinks of stress. The stretch provides the missing energy we’re searching for. For example, Norma advises that when feeling weak on a fast day, a really good stretch can build up the muscle tone and provide a much-needed boost of energy. Many have found that a proper stretch can help ease their aches and pains and enable them to face their day with more strength.

And Now, Yoga Norma is super-active and loves to get moving. At first, she didn’t care all that much for yoga, with its focus on deeply relaxing exercises. Today, yoga is her go-to fitness program. She shares how her enthusiasm for this modality came about.

A friend who owned a different studio invited Norma to teach an aerobics class. Norma happily agreed and began to prepare for the class. Her friend, with an ulterior motive, told Norma that no one would know her if she showed up to give the class without having attended other ones first. Norma agreed to attend a yoga class in order to be able to give her planned aerobics course. She went into the class with half an ear.

That one yoga class opened a whole new world for Norma. There was no running or lifting, only the lengthening and calming of the body. She was instructed to lie down for fifteen minutes, breathe calmly, and clear her thoughts. “I thought I’d go out of my mind,” Norma remembers. She had the urge to get up and simply walk out of the room.

Eventually, from this class, Norma came around to understanding and appreciating the value of yoga in the fitness realm. “It was this missing piece in the puzzle,” she admits. “When you attach your breath to the fitness move, the experience is all the more powerful.” Now Norma teaches PiYo, a Pilates-yoga combination where a power move is combined with stretching—the ultimate, in her opinion, in fitness.

Family Project Norma is proud of what she has built up over many years, and she eventually enlisted her daughter to join the studio. At first, Sandi wouldn’t hear of it. She was living in West Hempstead at the time and teaching in the local girls’ school. “Why don’t you come work in the

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studio?” Norma asked her. Sandi wasn’t ready to jump into the studio work just yet.

Norma doesn’t view the studio as a business. She never lets money get in the way of more people being able to take part in a fitness routine. If someone can’t afford the classes, Norma tells them, “Come anyway!” All studio forms feature a note conveying that if anyone runs into financial difficulty, they should reach out to the staff for assistance. This generosity makes it difficult to hire people to help out in the studio because there aren’t always funds to pay additional staff. When people ask Norma how she can do that, her response is instinctive: “The community took care of me; how can I not give back? I really believe that G-d will give me what I need.”

Norma tried encouraging Sandi to join her team, stressing that “the studio runs by itself” and that Sandi had what it takes to come on board. “I’m just a phone call away,” Norma told her as she started to think about retiring and moving onward from New York. But Sandi wasn’t ready.

At the time, Norma had a friend who was terminally ill. The family was unable to care for the sick patient and asked Norma to help this friend travel over to Florida. With her heart full of compassion for others, Norma couldn’t refuse her friend and agreed. She then told Sandi, “I need to bring my friend to Florida. I’m locking the doors to the studio. It’s now or never.”

So Sandi jumped right in. Norma, the forever-proud mom, gets calls every single day telling her how wonderful her daughter is as an instructor. It is pure joy to Norma, who was able to finally retire and make the move to Florida.

But retire full-time? Not for people like Norma Pullman.

When COVID hit, Sandi expertly guided the studio community to continue over Zoom and kept the studio alive when many other businesses were closing their doors.

Sandi went around in the community, showing people— including the rebbetzin—how to get their Zoom set up and to stay connected. They even distributed equipment from the gym for clients to use in their homes.

The Zoom classes eventually brought in people from all over the world who were seeking a quality workout during this unsettling time and beyond. The online setup was a huge opening for Norma to stay part of the studio community. She had thrown out her computer during her move; after all, she was retiring! Now, Norma went out to purchase a new computer, which enabled her to give classes via Zoom and remain a crucial part of the studio.

“Wherever and whenever Sandi needs me, I’m there to help,” Norma shares and is proud of her daughter’s accomplishments.

A Passion for Fitness Fifteen years ago, Norma wrote a book that was distributed among friends, titled The Five Elements of Fitness.

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Her whole life has been a journey in nutrition and fitness.

This was a chance for Norma to share her passion with the world. According to her extensive experience in the fitness world—including counseling hundreds of women— Norma outlines the major factors of a healthy lifestyle.

• Aerobics, or any activity that raises the heart rate • Resistance, such as weight lifting • Yoga and stretching • Nutrition • Sleep Norma is a firm believer that so much of the sicknesses in children and adults nowadays, including cancers and allergies, are due to the foods we consume. The additives and ingredients in the foods we eat are so far removed from the natural, pure, and healthy sustenance our body seeks.

She comments on the sleep factor, as well. Sleep is such an important requirement for functioning normally and making proper, level-headed decisions. “Especially in the frum world,” Norma notes, “with our large families, and busy lifestyle, it’s hard to get that full night’s sleep.” We shouldn’t underestimate the healing and restorative power of a deep and proper sleep.

Eventually, as word spread, Norma was getting calls regarding nutrition and a healthy lifestyle on a daily basis.

In no time, she realized the extent to which people were suffering. “It then occurred to me that there is a sixth part to this equation,” Norma shares. “All five elements of fitness together are equally important and are interrelated with mental health.”

From her vantage point, Norma understood that many people had suffered from mild mental health concerns prior to the COVID outbreak, which were only exacerbated by the stressful situation. Many people were now suffering from heightened mental health issues that were desperate to be addressed. She and Sandi created a webinar through which to disseminate their wealth of information on these topics to others. Norma and Sandi prepared the content, which was beautifully presented in a one hour and 15-minute session. At the close of the course, their phones started ringing off the hook. People were calling in with more and more questions, begging for more of Norma’s time.

“The six elements of a healthy lifestyle are like a puzzle,” Norma explains. If you’re missing one component of a puzzle, you can usually figure out the picture. However, if you’re missing a whole section of the puzzle, it’s harder to get that full view. Norma tells people they don’t have to be 100 percent in all areas. “Do the best you can in the areas you’re lacking, and focus your energy there.”

To Norma, it’s all about the process. “We all go through our own journey,” she relates. “There is something to learn every day. Learning never stops.”

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

Stretching You can stretch anytime, anywhere. Just follow these tips to do it safely and effectively.

You know exercise is important, but what about stretching? Does stretching take a back seat to your exercise routine? Not so fast. Stretching may help you improve your range of motion and decrease your risk of injury, among other benefits.

Benefits of Stretching Research has shown that stretching can help improve flexibility, and as a result, the range of motion of your joints.

Better flexibility may • improve performance in physical activities • decrease risk of injuries • help joints move through their full range of motion • increase muscle blood flow • enable muscles to work most effectively • improve ability to do daily activities Stretching Essentials Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key.

Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging, or biking at low intensity for 5–10 minutes.

Even better, stretch after your workout when your muscles are warm.

• Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens glutes strength.

• Focus on major muscle groups.

Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck, and shoulders. Make sure to stretch both sides. Also stretch muscles and joints that you routinely use or that you use in your activity.

• Don’t bounce. Stretch in a smooth movement without bouncing. Bouncing as you stretch can injure your muscle and contribute to muscle tightness.

• Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

• Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far.

Back off to the point where you don’t feel any pain, then hold the stretch.

• Make stretches sport specific. Some evidence suggests that it’s helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings, as you’re more vulnerable to hamstring strains.

• Keep up with your stretching.

Stretching can be time-consuming.

But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5–10 minutes of stretching at a time can be helpful.

• Bring movement into your stretching. Gentle movements, such as those in tai chi, Pilates, or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.

Know When to Exercise Caution If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Source: Mayoclinic.org

• Don’t consider stretching a warmup.

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67

SERIAL DIARY

are we

there yet?

As told to Libby Silberman

by Malky Sapir

Recap: Malky struggles with Batsheva being shunned socially, and her own feelings of inadequacy in parenting.

Little things can make all the difference.

I once boarded a bus with Batsheva in tow on a painfully hot day. With her wordless communication, she insisted on being the one to swipe our bus cards and demanded that her wheelchair be placed in a certain spot. I was exhausted, but I chatted with her, explaining how bus cards worked and pointing out interesting things we spotted from the window.

As I was getting off the bus, an older woman looked up suddenly and said, “You’re a good mommy.”

The interaction was fleeting; I got off the bus and it pulled away immediately. However, the warm feeling that

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welled up inside was immeasurable. Whoever you are, kind woman, thank you! Thank you! For in only four words, you validated my struggle.

I’ve never exchanged more than five words with an elderly neighbor who lives two floors above us, but I have endless gratitude to him. Since we share the front steps and entrance, coming in with Batsheva can sometimes delay others from coming and going. Going upstairs with Batsheva can be a long-winded affair as she enjoys coming out of her wheelchair and “walking” up. Our entourage blocks the staircase for a good few minutes, so if anyone wants to go up or down, I move over to the side with my daughter

CHAPTER 8

to allow others to pass.

When this particular neighbor comes home as I’m going up the steps, he lifts his hands in a “that’s totally okay” motion. He moves to the side and calmly waits for me to get inside the building. This gesture means so much to me.

It tells me, “Don’t worry about this. I can wait. I respect you and appreciate what you do.”

It’s incredible how the validation of those around me makes me feel so good. I noticed a woman in the playground staring at me one afternoon as I put Batsheva on the slide and the swings, holding her so she shouldn’t fall.

When I came near the benches to my stroller, all she said to me was “Your daughter is so cute!” but I felt and knew she wanted to say more. What she really wanted to say but was only silently communicating—she didn’t want to sound socially weird, and I get it—was “I see what you’re doing for your child, and I admire you for it.” * Over the years, people have given me billions of gems of advice. There is no end to the possibilities of vitamins, therapies, techniques, practitioners, procedures, and home gadgets.

We could try cannabis, which might apparently work miracles on Batsheva’s epilepsy, enabling her to get off the medication I so despise.

The master and creator of the physical therapy Medek, Ramon Cuevas, treats patients in his city just a hop, skip, and a jump away…in Chile, South America. Incredibly, people travel all the way to him to experience his magical touch, and fellow CP mothers have urged me to “just go.”

Other interventions we’ve been recommended include surgery to correct CP at the root—which would involve using the blood of a woman who’s just given birth.

Have you heard enough yet? So have I. What is considered proper hishtadlus? What lengths must I pursue? Which options should I spend money on?

Whenever I invested greatly in an intervention, I was devastated when it didn’t have the desired effect. Whenever I didn’t heed someone’s advice, I was consumed with guilt for not doing all I possibly could to help my daughter.

Soon after I remarried and had another baby, I realized I simply couldn’t pursue every intervention that came my way. It was just too much. Gradually, through learning about emunah and bitachon, I came up with a “hishtadlus game plan.”

In every situation, I think about my comfort zone. If something is slightly out of my comfort zone—and this zone includes time, energy, space, and money—I explore it further. I’m able to push myself.

However, if something is way, way, way out of my comfort zone—a trip to Chile or an invasive surgery, for example—I see it as “too much.” This game plan has been immensely relieving for me. Out with the guilt, in with the clarity of what Hashem wants me to do.

In a similar vein, I was taking a psychology class at some point, and we learned about keeping children safe from abuse. Children with special needs, said the lecturer, are at a higher risk. Batsheva, I realized, due to her inability to speak or run away, is highly vulnerable. I felt anxious whenever I thought about it.

But what was I supposed to do? How could I protect her? I don’t see Batsheva for many hours a day, and over this time, she’s exposed to many strangers of various nationalities, including the bus driver, bus monitor, therapists, school staff, and more. The thought left me feeling like I have such limited control.

Again, I worked on my emunah and bitachon and devised a new hishtadlus game plan for this problem. I realized that all I could do was daven, and that is what I’ve been doing.

Because Batsheva’s biological father is out of our lives, I’ve always asked Hashem that in the merit of my taking care of Batsheva’s physical needs, He should please take on her father’s third of the pie in addition to His own. In this way, I’m able to rest calmly—because the third Shutaf in Batsheva’s life is the most powerful of all. * Like all of you, I am on a journey. Sometimes, I feel like my path is different than all the “normal” people, but I know that everyone has their moments, days, and even years of struggle.

Aside from the challenges that are apparent to the public eye, we have our inner journeys to traverse, of acceptance and equanimity. Sometimes, I allow myself to be inspired by the special challenges Hashem has sent my way, other times I live with frustration, and yet other times in denial, pretending that all is normal.

Have my challenges shaped me, changed me?

I like to think that I’m just the same Malky and nothing’s changed. I am not different or special or holy.

However, if I’ve learned anything through my ongoing journey, it must be that I’m not the same Malky. I realized that one grows not only by embracing challenges, but also simply by experiencing them.

I’ve grown.

And for that, I’m grateful.

THE END WELLSPRING / TAMMUZ 5783

69

DIY

t n e l l e p e R Tick

By Miriam Schweid Since this issue’s cover feature shines the spotlight on Lyme disease, we’re reprinting this DIY from issue 79, bringing you a natural solution to help repel ticks from your environment.

If you’re concerned about tick bites for yourself and your family, here’s a recipe for you. This all-natural tick repellent contains properties that keep those naughty parasites away. Instead of buying a commercially prepared spray that’s likely to contain DEET, a harmful chemical, put together this easy and inexpensive blend.

In a 4-oz spray bottle, combine the following: ½ oz thieves oil 5 drops geranium oil 10 drops lemongrass oil Fill the bottle with water and shake well.

Apply to clothing and exposed skin before hiking or playing in wooded areas.

What’s a tick? A parasitic arachnid that attaches itself to the skin, from which it then sucks blood, leaving the host when sated. Some species transmit diseases, most commonly Lyme disease.

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TIGHT BOND 4 ways to maintain a close connection even if the family isn’t under one roof

OUT

JOYS OF SUMMER

CAN I EVER MOVE PAST DEEPLY ENTRENCHED NEGATIVE BELIEFS?

MIRIAM FRANKEL’S GUIDE TO MAXIMIZING UNSTRUCTURED TIME

OT@HOME

by Miriam Frankel, OTR/L

Successful Summer Days

As the unstructured time of summer vacation beckons, many parents view it with some ambivalence. While it might be the highlight of childhood, it can also be the bane of their existence.

In fact, unstructured time can bring countless benefits for parents to embrace and take advantage of. While structure during the school day is essential, for many kids, vacation is often the only time in which their entire day is not scheduled down to the minute, from morning to night. The ability to organize and occupy one’s own time is best learned outside of the structured environments where children spend most of their time.

One of the best gifts you can give your child is free time to play. Self-directed play is essential for building a strong and independent foundation in a child. But not all kids have the skills to flourish during opportunities for unstructured time.

Sometimes, they need guidance to embrace these opportunities. Here are 7 ways to help your child maximize the benefits of unstructured phases.

7 Tips to Make Unstructured Time Successful 1. Encourage your child to create their own plan for unstructured time using a picture chart or a written schedule. Use Velcro or erasable markers so that activities can be moved and changed around.

2. Encourage the suck-swallow-breathe routine, which is great for calming/regulation. Prepare individual bags of crunchy, sour, or tart snacks such as thick pretzel rods, popcorn, nuts, and gum. Add in a drink, such as water, with a sports bottle cap to promote sucking.

3. If you’re supervising a group of kids, have a responsible older teenager structure an activity to give the adults some downtime, such as during long meals or davening.

4. Incorporate blowing into the day, such as blowing balloons or bubbles. Breathing is always helpful for regulation.

5. Explain in advance what to expect during vacation, and discuss their entertainment options for when they will need to occupy themselves.

6. Stick to consistent bedtimes as much as possible.

7. Make sure your child eats protein during the day. Protein helps kids maintain their blood sugar, which regulates mood and energy. It’s also essential for brain development.

Many of us parents are so busy, we don’t always slow down enough to take a breath until our kids graduate high school.

While our instinct may be to fill the empty time, understanding the value of unstructured time can help us embrace it and make it intentional and constructive for our child.

Miriam (Manela) Frankel OTR/L is a mental health occupational therapist, founder of the online platform ChildrenBloom.com, and The Thrive Group, with offices in Brooklyn and Passaic. ChildrenBloom.com provides toolkits for parents and educators to deal with struggling children. Miriam is the author of The Parent-Child Dance and an international speaker.

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WELLSPRING / TAMMUZ 5783

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TAP IN

TAP IN

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

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QUESTION In this space, you often highlight how influenced we are by entrenched diet beliefs. Now that I’m paying more attention, I keep noticing how size is conflated in my own eyes: the many ways in which I keep cautioning myself against the dreaded weight gain, and how weight loss is held on such a pedestal. I’ve also noticed how detrimental this is not only to my wellbeing, but even, as ironic as it seems, to my healthy food choices. The more I ascribe to these beliefs, the more I feel forced to follow a healthy meal plan, and this leaves me feeling very deprived and unable to actually make those healthy choices that are good for me. Is there a way to move past these warped beliefs?

ANSWER

Yours is an important question that thankfully has a positive answer: Yes. Yes, yes, yes. Even if we’ve been ascribing to diet beliefs for decades, if we are genuinely interested in moving past them, there is certainly a way to do so. Much of the work I do is specifically in this area—of not only repairing our damaged relationship with food, but also to notice what lies beneath our ascription to diet beliefs. Why do I believe that only a certain size is beautiful? What are the messages I’ve absorbed, possibly since childhood, that I still hold on to even if my adult self knows them not only to be untrue, but also to be toxic?

mentors, Mrs. Perl Abramowitz, can elicit excellent results.

First, the face it phase. Face the thought that’s coming up in your mind, the thought that emanates from diet culture.

This thought might be, “If only I were thin, I’d be happy.”

Or “When I’m thin, I’m more lovable.” “I can only look beautiful at a certain size.”

Next, trace it. Where does this thought emanate from?

Is it a truth or a belief I’ve been buying into for too long?

After recognizing, as you already did, that toxic beliefs about weight and self-worth are only here to spite us, we can move on to the next phase of moving past them.

And last, replace it. What’s a healthier statement I can tell myself instead? As an adult with wisdom and compassion, I want to feed my mind messages that empower and fill me.

As Yidden, we know that the body is just a vessel for the neshamah. Our value system doesn’t ascribe to obsessing about external appearance, especially not with sentiments that have infiltrated from the body-centered mainstream world. By telling ourselves messages like, “My value is not dependent on my appearance,” and “I am worthy of love and respect regardless of how I look,” we will find that we start to appreciate ourselves more and our food choices will naturally reflect that. As you say, as ironic as it seems, it’s when we’ve become enslaved to unhealthy beliefs that we feel forced to make nutritious choices. But when we start to value ourselves at our essence, the food choices we make from this place will be exponentially more beneficial to our health and wellbeing.

The three steps we use to help us get rid of self-sabotaging beliefs are face, trace, and replace. When employed properly, this method, which I learned from one of my

The more you can practice these three steps, the more you will find yourself able to move past those entrenched beliefs and toward the healing you seek.

Many women I work with have been told, whether directly or indirectly, that they’re worthless if they aren’t thin.

They’ve absorbed sentiments about how size is a primary determinant in mood and sense of self-worth. These messages are so deeply ingrained in their psyche that when we work together, we first have to do a massive overhaul of what automatic negative beliefs have been trapped in their minds for years.

We discuss how it all began, and then, most importantly, whether these toxic beliefs have helped them any way.

And always, always, the answer is that they have not.

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.

WELLSPRING / TAMMUZ 5783

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WELLBEING FEATURE

Close At Heart

4 ways to maintain family ties

By Shiffy Friedman “Absence makes the heart grow fonder,” goes the common adage. While certainly true, when families aren’t living together under one roof—a particularly common phenomenon come summertime, the closeness that is characteristic of living life together might feel somewhat compromised. In healthy families, by virtue of inhabiting the same space, a sense of togetherness develops during the time of year when everyone’s home. Most members of the family wake up together, hurry off to school together, come home to the same kitchen table to have supper together, and wrap up their day in the shared space all family members call “home.” Although the deep bond most develops during the time that the family lives together—sharing laughter and positive moments, families can still be far apart yet close at heart during the months when their members are dispersed across zip codes and state lines or even continents and time zones.

Whether our kids have left the nest to build their own home or they’re off to camp or some other vacation spot for another fun summer, here are 4 steps we can take to help strengthen the heart connection.

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1. Power of the Pen

2. Listening Ear

Snail mail didn’t get its name for naught, but the quicker the world gallops toward technological advancement, the more cherished a piece of tangible mail becomes. At the start of the summer (cuz snail mail), sit down to write a short letter to any immediate family member who will be spending the season away from home (at a set location). In the letter, let them know how much you’ll miss them, providing specific attributes that you’ll miss (their sweet smile, happy eyes, fun spirit, insightful questions, etc.) Your kids will treasure these few lines, rereading them over and over to fill themselves with your love.

The kids might be spending their summer in some faraway locale, but they’ll probably (hopefully!) call home at one point or another. (Phone booth memories, anyone?) When they do, these short opportunities for communication can go a long way in fostering a deeper bond. Even a brief phone call, when maximized, can leave the child feeling elated, secure in their mother’s long-distance love.

But the power of the pen doesn’t only extend to the pieces your family members receive from you. Over the summer or when they’re not within your presence, get into the habit of jotting down positive thoughts you have about them.

Better yet, keep a separate journal for each child, where you write letters to them every so often, jotting down victories they’ve experienced and other special moments.

I’ve been keeping such a journal for each of my kids, which I start soon after their birth. The older ones are already enjoying to read their journals (they especially like when I read it aloud to them), getting a glimpse into their younger selves, their milestones, and the cute things they said and did. Once they’ll grow up, with the help of Hashem, they’ll have the immense pleasure of perusing these pages to get a Mom’s-eye view of their childhood and absorb the love and connection that saturate each word.

The best part about these journals is that no writing experience is necessary for this project. You don’t have to be a published or eloquent writer to express the feelings that are inherent to your exalted role. Just as anyone can manage to send text messages or email, all of us have the capacity to put pen to paper to convey a message from the heart.

While active listening comes naturally for many parents, some benefit from paying more attention to this one: Make the conversation about them. Let your child do most of the talking by asking specific questions and giving them the time and space to unpack what’s on their heart and mind. When they share, focus on only interjecting with comments that convey love, empathy, and connection. Inquire about the parts of their life that you have a genuine interest in because authenticity is key in building and maintaining a relationship. Even if the child shares something you don’t approve of, keep the negative interaction to a minimum as there’s anyway little chinuch that can be done over a telephone line.

Rather, make it about how much you miss them (not in a needy way, though), and how happy you are that they’re having a good time and recharging their batteries.

3. Ultimate Connection One of the greatest gifts we can give our children is to daven for them, because Hashem is ultimately the One who will give them all the good they seek and need. And so, especially at a time when our kids are geographically distant from us, by constantly davening for them, we’re keeping them close at heart and facilitating the abundance that Hashem will send their way. Since tefillah is an avodah of the heart, when a parent davens for their child they’re bringing the child more deeply into their heart, as well, thereby cementing the parent-child bond.

The Zohar teaches that when we say a person’s full name (theirs and their mother’s), we’re inviting the shefa that is destined for them from Above. In this vein, one beautiful practice parents can get into the habit of doing is listing the full names of each of their children every day.

4. Investment Time While there’s minimal active chinuch that can be done for those kids who are away, the summer season can be an excellent time to invest in our parenting and our own self so we can elevate and deepen this cherished relationship. If the summer affords you more downtime, this is an opportunity to take a course, read a book or two, or listen to shiurim pertaining to this exalted shlichus. Since parenting is so much about self-parenting, this might be the right time to engage in more intense inner work, clearing out the internal landscape so we can be more loving, more present, more of the parent we want to be.

In addition to her work as a writer, teacher, and counselor, Shiffy Friedman is the founding director of LAHAV, an initiative that spreads awareness about the pathways to connection, contentment, and inner peace through Torah. To sign up to receive her messages on the topic, please write to info@lahavinitiative.org. To hear more about LAHAV, as well as demos from LAHAV classes, please call (646) 693-1700.

WELLSPRING / TAMMUZ 5783

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WELLBEING FEATURE

Make it a

Greek Day! 180 Calories Product of USA

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JULY 2023 / TAMMUZ 5783 / ISSUE 90

The Great Outdoors

POPSICLES FOR THE TAKING WITH INGREDIENTS LIKE THESE, YOU’LL BE ENJOYING FREEZE POPS ALL SUMMER LONG

MY TABLE HOW WE GRILL

TURN UP THE HEAT 6 SPICY FOODS AND THEIR NUTRITION PROFILE

90 Turn Up the Heat

By Esti Asher, MS, RDN, LD

82 Pack-A-Picnic

By Yossi & Malky Levine

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SWAP

By Yossi & Malky Levine

Get Grilling Wellspring Contributors

WELLSPRING / JULY 2023

EDITOR'S NOTE

Dear Cooks,

By the time you read this, the transition period between school and camp will hopefully be over for you. A friend put it well the other day. She called it “Mommy bootcamp” season, when we mothers are jolted into a period where we’re forced to summon strengths we didn’t known we had in order to hold down the fort. And one of our best ammunition at times like these is… yeah, not too hard to guess, food.

During these leisure (and hectic!) spaces in the calendar, I take a very laissez-faire approach in the home, especially in the kitchen. And the more I let go, the more the older kids take the initiative, which is quite nice. When they’re not out shopping for “one more skirt,” they experiment with various recipes they’ve been filing away since before the deluge of finals overtook their lives. There’s a triple batch of Shaindy Oberlander’s delicious pesto sauce in our fridge (goes really well with salmon!) and the family was even treated to decorated pancakes for breakfast.

The spirit in our kitchen is usually a balance between trying out the new stuff, and also going back to our tested-and-approved keepers—which is why I loved the Levines’ idea of a portable salad bar as the picnic

menu. This combo of changing up the old but also sticking to the basics in a fun way is really appealing.

I’m so looking forward to our first picnic this summer now that the menu’s been planned for me. While the actual prep is the real work, for me it’s setting up the menu that’s always the biggest headache of all. The last time I gave birth and received suppers for a few nights, I noticed how almost as much as I appreciated the help of receiving the actual meals, I loved the break from having to think of the menu.

The “So what am I making tonight?” inner dialogue was on a blessed maternity break, and I absolutely relished every moment of that vacation.

I’m planning to use the portable salad bar as part of my weekly dinner rotation this summer, probably for Tuesdays. (Feel free to do the same!) For that day of the week, I’ll set up shop on our outdoor deck (rain, take note), and that will give us all not only a nourishing, fun supper but also leave me with a clean kitchen. How’s that for a summer treat?

Esther

WELLSPRING / TAMMUZ 5783

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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

Pack a Picnic Whether you’re looking for a flavorful side dish or a hearty main course, these summer grilling salad recipes are sure to be a hit at your next BBQ. Packed with fresh ingredients and bold flavors, these dishes are perfect for any outdoor gathering, from casual picnics to elegant BBQs. Enjoy, Yossi and Malky

Recipes, Styling, and Photography

by Yossi & Malky Levine

PACK A PICNIC

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Portable Salad Bar for a Perfect Picnic Sandwiches don’t have to be the only option on a picnic menu. How about a wholesome, colorful salad bar? It also doubles as a family activity as everyone gets to create their custom salad to suit their taste buds and individual creativity.

So, let’s explore the art of constructing a take-along salad bar with some top tips that will make your next picnic a fresh and vibrant success!

• Plan your menu: Get your family involved in deciding which veggies, toppings and protein will be part of the salad bar. Options include cherry tomatoes, cucumbers, peppers, carrots, beets, kohlrabi, roasted sweet potatoes, roasted eggplant, roasted zucchini, diced avocado, feta cheese, nuts, seeds, dried fruits, tuna, and hard-boiled eggs.

• Prepare in advance: Cut up veggies and place them in sectional dishes with lids or in separate containers to maintain freshness.

• Pack the greens: Take along a large bag of greens or have them portioned in small salad containers.

• Prepare dressings: Mix ahead of time in squeeze bottles.

• Pack serving utensils: Don’t forget to pack tongs, serving spoons, bowls, and cutlery for easy assembly.

• Enjoy: Sit back, relax, and savor the salads together as a family. Share the joy of discovering new flavor combinations and appreciate the fresh and healthy feast you’ve created.

Creamy Balsamic Dressing:

Classic Garlic Dressing

¼ cup balsamic vinegar

¼ cup plain Greek yogurt

¼ cup extra virgin olive oil

2 Tbsp extra-virgin olive oil

¼ cup plain Greek yogurt

2 Tbsp lemon juice

1 tsp Dijon mustard

2 cloves garlic, minced

2 Tbsp honey or maple syrup

1 tsp mustard

½ tsp garlic powder ½ tsp salt

2 Tbsp honey or maple syrup (adjust to taste)

½ tsp black pepper

¼ tsp salt ¼ tsp black pepper

Using a spoon or immersion blender, whisk together all ingredients until fully combined and creamy.

Store in an airtight container in the refrigerator for up to five days.

Whisk again before serving.

In a small bowl, whisk together all ingredients until well combined. Taste and adjust sweetness according to preference.

If you prefer a thinner consistency, add a tablespoon or two of water to the dressing and whisk until incorporated.

Keep refrigerated in an airtight container and shake well before using.

PACK A PICNIC

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Refreshing Mango Lemonade What’s a picnic without some fresh cold lemonade? Make that mango lemonade!

Beat the heat and quench your family’s thirst with a glass of ice-cold mango lemonade, and enjoy the refreshing flavors of summer.

4 ripe mangoes, peeled and diced 1 cup lemon juice 6 cups cold water 2–4 Tbsp honey or maple syrup (adjust to taste) Ice cubes Fresh mint leaves for garnish (optional)

In a blender, blend mango and lemon juice until smooth and well combined.

Pour mango-lemon mixture into a pitcher.

Add cold water and 2 tablespoons honey or maple syrup to pitcher and stir well.

Taste mixture and sweeten according to preference. Stir until sweetener is well incorporated.

Add a handful of ice cubes to pitcher.

SWAP

SWA P

By Yossi & Malky Levine

Homemade Popsicles When the summer heat is at its peak, there’s nothing quite like a refreshing popsicle to cool you down and satisfy your cravings. While store-bought popsicles are convenient, making your own homemade fruit popsicles gives you so much more bang for your buck: • You get to have control over the ingredients, ensuring that the popsicles are not only delicious but also nutritious.

You can choose fresh, high-quality fruits and natural sweeteners or even opt for a completely sugar-free treat. This allows you to avoid artificial flavors and excessive sugar, colors, and preservatives often found in store-bought options.

• You can maximize the nutritional content of the popsicles. Fruits are packed with vitamins, minerals, and antioxidants, providing a healthier alternative to processed snacks.

• You can experiment with a variety of fruit to create unique flavor combinations and even add in yogurt or coconut milk for a creamy texture and to increase protein content.

Making popsicles at home can be a fun and creative activity for the entire family. You can involve the kids in the process, letting them choose fruits, mix ingredients, and create their own combinations. It’s a great way to spend quality time together and encourage healthier snacking habits. You can find the popsicle bags on Amazon.

We’re sharing three delicious combinations we enjoyed, but have fun trying your own too! While fresh fruits are recommended, you can use frozen as well.

Pineapple Passion

Blueberry Mango

Strawberry Apple

1½ cups pineapple cubes

1½ cups blueberries

2 cup strawberries

¼ cup passion fruit

¾ cup mango

½ cup apple juice

½ cup pineapple juice

½ cup orange juice

1 squeeze of lemon

¼ cup water

1 Tbsp honey or maple syrup (optional, for added sweetness)

For each of the flavors, blend all ingredients in a high-speed blender until smooth. Pour mixture into popsicle bags—use a funnel to make it simple and mess free. Seal the bags and freeze.

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TIDBITS

p U n r Tu the Heat

ESTI ASHER, MS, RDN, LD 90

WELLSPRING / MAY 2023

With summer approaching and temperatures rising, we’re starting to feel the heat. On the subject of heat, let’s talk about what causes some foods to be hot (i.e., spicy foods)—and their potential health benefits.

Below are 6 foods that are often used to spice up dishes, with some of their corresponding nutritional benefits.

Jalapeño Peppers

Garlic

These peppers are particularly spicy and come in both a red and green variety. In addition to being a good source of fiber, vitamin B6, and vitamin C, the unique component responsible for their spicy profile is called capsaicin. Capsaicin is anti-inflammatory, which is beneficial for heart health, and has also been shown to increase metabolism and decrease appetite.

Allicin is the name of the sulfur compound found within garlic (and onions) that is responsible for its spicy and potent flavor. This compound has antibacterial properties and has been used for its medicinal properties throughout history. Garlic is also particularly healthy because of its copper, selenium, manganese, and vitamins C and B6, and thiamine content.

Onion

Black Pepper

Similar to garlic, onions are members of the allium genus (i.e., they also contain allicin). In addition, they are a good source of potassium, a mineral needed for fluid balance, nerve transmission, kidney function, and muscle contraction. Onions are also very high in antioxidants, as well as rich in gut-healthy fiber and prebiotics.

This common and basic kitchen spice is rich in a compound called piperine. According to some studies, the piperine found in black pepper has antioxidant and anti-inflammatory properties. Animal studies have also shown piperine to improve brain function and potentially benefit conditions such as Alzheimer’s and Parkinson’s.

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TIDBITS

An Increase in Family Mealtime May Lead to Increase in Fruit and Vegetable Intake Ginger The pungent compound within ginger is called gingerol (and is related to capsaicin and piperine). Gingerol has notable nutritional and health benefits that boast medicinal properties, such as alleviating nausea and relieving pain from arthritis and other conditions.

Additional benefits include antioxidant, anti-inflammatory, and antimicrobial properties.

Turmeric While not necessarily considered hot, turmeric definitely has a strong and pungent flavor. Curcumin is the active ingredient within turmeric and is responsible for both the flavor and the beneficial properties. This has led to people buying turmeric supplements and/or adding turmeric to a variety of foods and drinks, including lattes. Nutritional benefits of curcumin include helping to manage oxidative and inflammatory conditions, arthritis, anxiety, metabolic syndrome, and hyperlipidemia. There are also studies that suggest it may help with recovery post-exercise, including reducing inflammation and muscle soreness.

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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While it may not be practical for all families all the time, there are many benefits to sitting down and eating a meal as a family—and the change of pace in summertime often allows for more of that to happen. Benefits include increased family bonding, decreased stress and tension in the home environment, and modeling healthy eating habits, among others.

New research published in JAMA Network adds another potential benefit of family meals, and specifically when they are extended by a mere ten minutes.

A randomized clinical trial took place in Berlin, Germany with 50 parent-child pairs, in which the parent was most often the mother, and the child was aged 6–11 years old. The two conditions tested were a standard family mealtime and then a family mealtime extended by 50 percent (10 minutes longer on average). The significant finding was the increased number of pieces of fruit and vegetables eaten by the child during a meal. In addition, children reported higher satiety levels, and a lower eating rate (defined as bites per minute) was observed during the mealtimes with longer duration.

Healthier Diet Correlated with Increased Physical Fitness The European Journal of Preventative Cardiology published a study suggesting that a healthier diet is connected to an increased level of physical fitness, more specifically, cardiorespiratory fitness. This measurement displays the body’s ability to provide and utilize oxygen for exercise and involves different organ systems, including the lungs, heart, blood vessels, and muscles.

Researchers evaluated the diet of 2,380 participants in the Framingham Heart Study using the Harvard semi-quantitative food frequency questionnaire, as well as undergoing a maximum effort cardiopulmonary exercise test, which is a gold standard assessment of fitness and specifies the amount of oxygen used during high-intensity exercise.

Ultimately, participants with higher diet scores (indicating diets with an emphasis on fruits, vegetables, whole grains, legumes, nuts, and healthy fats, while limiting alcohol and red meat) reported increased fitness levels. Since a healthy dose of consideration for health generally presents in better food choices, as well as more attention to physical activity, these findings are not that surprising.

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

THIS MONTH

GET GRILLING With barbecue season upon us, tell us what your favorite grilled meal looks like. What kinds of proteins, veggies, etc., do you enjoy when you’re grilling for your family? Do you use a good marinade/sauce recipe that doesn’t call for processed ingredients?

Shaindy Oberlander, BS, INHC

I

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I love grilling thick chicken cutlets with basic herbs and spices. The heat of the grill helps extract the deep flavors of the spices, resulting in a succulent and tasty cutlet. I especially love using Montreal Steak Spice on my chicken. Of course, I also enjoy grilling many different veggies such as zucchini and mushrooms. I season them with pink Himalayan salt for added flavor and texture.

Laura Shammah, MS, RDN

Compiled by Shiffy Friedman

M

My family loves barbecues! I keep the sauces for the meat simple, and I marinate the chicken in olive oil and spices.

Our sides usually include veggies like cauliflower rice, homemade baked beans, baked fries, salads, roasted corn, and breaded zucchini.

3 lbs. ground meat (I use a mix of turkey and beef) 1 yellow onion, finely chopped ¼ cup parsley, chopped 1 Tbsp fresh mint, chopped (This is key! Don’t omit.)

1 large egg 2 tsp cumin

Gila Glassberg, RDN, Intuitive Eating Counselor

Armenian Lula Kebab

1 Tbsp paprika ½ tsp garlic powder (or several cloves chopped garlic)

B

Barbecue season is our favorite! The grill adds a whole new dimension to food. It’s fast—and my husband does the grilling:) We do baby chicken with a quick marinade of olive oil, salt, pepper, garlic powder, and cumin. It comes out perfect every time. Grilled zucchini also tastes amazing. Add some olive oil and the Green Goddess dressing from Trader Joe’s and you’re good to go.

Chicken breast is also great on the grill.

Take note to cut it evenly—not too thick and not too thin.

The easiest and best marinade recipe is salt, pepper, garlic powder, and 2–3 tablespoons of your favorite barbecue sauce. If you like spicy, add a pinch of sriracha.

2 tsp kosher salt 1 tsp black pepper 2 Tbsp tomato paste 1 Tbsp lemon juice Mix all ingredients well, then form hot-dog-shaped patties and grill on each side until reaching an internal temperature of 165°F. Serving suggestion: Serve with pomegranate molasses, which is concentrated pomegranate juice that can be found at many Middle Eastern markets. It’s used as a condiment much like we Americans use ketchup. It’s amazing with most meat, but particularly with ground meat. You can also mix it with tahini or include it in lemonade or homemade chocolates. It’s very tasty and versatile.

Bina Gottdiener, CN, CHC

Yaffi Lvova, RDN

M

My favorite grilled meal is Armenian Lula Kebab.

It’s not quite traditional since the authentic version uses lard, but this version is a winner around here.

G

Grilled meats and veggies are my absolute favorite. We do a lot of marinated London broils (lean and inexpensive!) and pargiot (so delish!). Recently we’ve been enjoying Schneider’s marinades, which have mostly unprocessed ingredients. My classic grilled veggie marinade is extra-virgin olive oil, a splash of red wine vinegar and balsamic vinegar, smoked garlic powder, onion flakes, a squirt of honey, and a sprinkling of coconut aminos. Perfect every time!

WELLSPRING / TAMMUZ 5783

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3 cubes frozen crushed garlic 1 tsp black pepper 1 Tbsp paprika 1½ Tbsp kosher salt 1 tsp cumin, optional (if you go for Middle Eastern flavor)

Shira Savit, INHC

Mix well and pour over steaks.

96

I

I enjoy grilling chicken breast or baby chicken with herbs and spices (I often use Trader Joe’s spices and some avocado oil) in a grill pan on my stove top (strongest flame), and I then use the same grill pan for grilling the veggies. The veggies absorb the taste of the chicken and come out juicy and flavorful.

WELLSPRING / JULY 2023

Tanya Rosen, MS,CPJ

1 Tbsp onion powder

Leah Wolofsky, RDN

4 Tbsp olive oil

Sheindy Unger, CDC

Here’s our favorite marinade, which is enough for about six steaks.

I

I love having a variety of grilled vegetables, which I season with just salt. (There’s so much flavor in “just” vegetables!) I season my chicken with Bone Suckin’ Steak Rub. Delicious every time!

I I

Here’s my goto marinade that doesn’t call for processed ingredients. It’s delicious on anything from meat to fish to veggies, and I’ve even enjoyed as a dressing for chicken salad.

1/3 cup olive oil 2 Tbsp lemon juice 4 cloves garlic, crushes

Mix equal parts honey and soy sauce, and as much fresh garlic as you like. Marinate chicken in mixture overnight and grill. Grilled pineapple also tastes terrific!

I’m so looking forward to the warm weather, sunny days, and delicious barbecues. A personal favorite of mine is a portion of grilled salmon with a hefty amount of grilled vegetables, along with a small sweet potato.

I love the variety of colors on the plate and the foods are filling without weighing me down.

H

Olive-Lemon-Garlic Marinade

I love grilling. It’s easy to use unprocessed ingredients and still pack in a punch of flavor. One of my favorites is this simple grilled chicken.

1/2 tsp black pepper 1/2 tsp salt Mix well and pour over dish of your choice.

Sury Sprei, HHP

M

My family’s favorite grilled meal is steak with roasted corn and charred broccoli.

The recipe is simple and divine.

Shani Taub, CDC

Dr. Rachael Teichberg

MY TABLE

I

I absolutely love putting coconut aminos onto pineapples, threading them on a skewer, and grilling them. They caramelize and are super delicious!

W E N WHITE N’ CRUNCH

Crunchy cookie crumb topping, white chocolate, premium ice cream center, a crispy chocolate waffle cone, and a chunk of white chocolate at the bottom.

Crunch into white delight.

Product of USA WELLSPRING / TAMMUZ 5783

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HOLISTIC

C I T S I L O H

Shaindy Oberlander, INHC

Physical Health

Slow and Steady With summer upon us, the warmer weather brings new opportunities for workouts, including working out in the pool. Aquatic-based workouts have many benefits and don’t necessarily mean you have to swim laps. Additionally, aquatic workouts are great for many age groups and have incredible health benefits. Swimming is a form of low-impact exercise that helps build cardiovascular endurance and muscular strength. Swimming requires a high level of endurance as the entire body needs to move through the water— while the legs kick, the arms pull. As the back reaches and rotates, the stomach tightens to power the legs and stabilize the core, making swimming one of the best aerobic exercises for giving you a total body workout. Just 30 minutes in a pool is worth 45 minutes of the same activity on the ground.

With regard to exercise, I often remind the women I work with that it is not about quantity, but the quality. Forcing yourself to swim 100 laps because in your mind, that number equates with success, doesn’t come close to the 20 slow and calm laps in which you concentrate on using all your muscles correctly. In order to reap the benefits of a really good swim, use the time to think and bring your mind to it. You will leave the pool feeling strengthened, both physically and mentally. Slow and steady wins the race!

Shaindy Oberlander, BS, INHC, a graduate from Mercy College and IIN, runs her functional medicine– based nutrition practice in Toms River, New Jersey, and virtually. Shaindy has tracks for teens, nursing and pregnant mothers, and 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.

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WELLSPRING / JULY 2023

Tamar Feldman, RDN, CDE

Women’s Health

Improving the Metabolic Profile PCOS, or polycystic ovarian syndrome, is a group of symptoms resulting from a hormonal imbalance and is the number one cause of infertility in the US. An estimated 5 to 10 percent of women of childbearing age have PCOS, and as with most chronic diseases and conditions, the prevalence of PCOS is increasing around the world.

The good news is that an aggressive approach that combines diet, exercise, and supplements can improve the metabolic profile of many women with PCOS without any further intervention.

An anti-inflammatory, plant-based, low glycemic diet, combined with HIIT (high intensity interval training) three times weekly and two 45-minute sessions of weight training weekly can improve insulin sensitivity and assist with weight loss in the majority of cases. Additional supplements that are helpful include inositol and chaste tree.

Combining the above with stress reduction, better sleep hygiene, and ensuring optimal thyroid status is a strong and surefire strategy to reverse inflammation and optimize hormone balance in PCOS cases.

Tamar Feldman, RDN, CDE, is a dietitian whose mission is to improve lives by empowering individuals to use nutrition to improve their gut health and hormone balance. She is a recognized expert on IBS/SIBO and has developed the Gut Dietitian training protocols on IBS and IBD for Registered Dietitian education. She writes, lectures, and counsels extensively on IBD, IBS, PCOS/fertility, and thyroid health, and is the founder of the gutdietitian.com virtual practice and co-founder of the Belly app.

During the summer season, the sun is the luminary that takes center stage. We relish in the bounty of her rays, spending hours outdoors appreciating the light and warmth she contributes to the world. This summer, we can utilize the time we spend in the company of others to emulate the sun, for she’s the luminary that embodies inner strength.

Shiffy Friedman

Spiritual Health

Let the Sun Shine In

It often happens that when we spend ample time in a social setting, such as with friends at our summer place, subtle and not-so-subtle comments are bandied about. And sometimes, they hurt.

Whether a friend or acquaintance ridicules our opinion, parenting, or lifestyle or even just hints at condescension, that’s painful. In his very validating exploration of the topic, the Ramchal writes that in moments like these, revenge feels “sweeter than honey; this alone gives comfort from the pain…” But it’s davka in moments like these that we can choose to be like the sun: “Those who hear their shame and don’t respond, they do from love and embrace their yissurim, of them the pasuk writes, ‘And Hashem’s beloved are like the rising sun in her strength.’”

True, it’s not a comfortable place to be in. But when we acknowledge our pain and choose not to respond from it, that’s true greatness. That’s what we call “sun power.”

When we choose the high road, we don’t only receive eternal reward. In our state of surrender, we usher in the true sunshine, the kind that warms the heart and fills our life with light.

In addition to her work as a writer, teacher, and counselor, Mrs. Shiffy Friedman is the founding director of LAHAV, an initiative that spreads awareness about the pathways to connection, contentment, and inner peace through Torah. To receive her free thought-provoking messages on the topic or to learn more about LAHAV, please write to info@lahavinitiative.org.

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

WELLSPRING / TAMMUZ 5783

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