Wellspring issue #11

WEALTH OF HEALTH CONFERENCE WITH CHAIM SCHREIBER OF GENUINE AIR

EMERGING FROM THE DARKNESS

How light therapy helped one woman deal with seasonal depression.

Plus! Q&A with nationally acclaimed Dr. Michael Terman, author of Reset Your Inner Clock

BETTER THAN DONUTS

You can stay in control this Chanukah.

The Wellspring nutritionists show you how

10 QUESTIONS

Rabbi Mendy Reiner of Renewal

STOP THE SNIFFLING

How to boost your child’s immune system—naturally NEW SECTION! GOOD FOOD INSIDE

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Editor In Chief Shiffy Friedman, MSW, CNWC Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger Shani Taub, CDC • Dr. Rachael Schindler Tanya Rosen, MS CAI CPT Fitness Advisory Board LR Wilen, PFC • Syma Kranz, PFC Esther Fried, PFC Feature Editors Rochel Gordon • Liba Solomon, CNWC Copy Editors Gila Zemmel • Faige Badian Food Editor Levia Joseph Food Styling Malky Levine Photography Creative Directors Miriam Bluming • Rivky Schwartz Art Director Chavy Lefkowitz Digital Marketing Goldi Feldman • Simcha Nunez Store Distribution Motty Srugo 718-496-1364 Write To Us: 694 Myrtle Ave. Suite 389 Brooklyn, NY 11205 info@wellspringmagazine.com www.wellspringmagazine.com The Wellspring Magazine is published monthly by Maxi-Health Research LLC. 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 purposed 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.

Find The Wellspring as a monthly insert in Ami Magazine or at your local pharmacy or health food store.

For the PDF version and for back issues, visit www.wellspringmagazine.com.

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From the Editor

Dear Readers, It’s funny how a simple school note can get you thinking about big things.

Last week, our three-year-old daughter brought home a note informing us that her nursery class would be starting an “All about Me” unit. In order to highlight the uniqueness of every student, the Morah requested we answer a list of questions about our daughter, such as her favorite color and favorite foods (to my great pleasure, she said “red and yellow peppers!”). We zoomed through the questions, jotting down the fun and surprising answers that our daughter provided, until we got to the bottom of the sheet. The last question, “I am special because…” had us stumped for a few. I admit that the scene looked a bit comic: a father and mother contemplating on the purple sheet framed in smileys, but the question gave us something to think about.

What really makes our daughter special? What makes every human being, every Yid, special? It can’t be something that he or she does, because what happens when that ability is taken from him or her? Can it be a unique quality they were gifted with? But we wanted our child to know that she is special to us no matter what—that we believe in her unconditionally. Even if we would write that she’s a very obedient child, which she is, that would make her uniqueness dependent on her behavior. Would she lose her special value if she decided to misbehave?

In the end, we settled on, “I am special because I’m a lovable little girl with a heilige neshamah.” It may not be the perfect answer, but it did give us the right mindset that I hope will guide us as we raise our precious child—and children. When we teach our children, often subconsciously, that their value is dependent on a specific quality, we deprive them of the crucial gift of healthy self-esteem. In this issue’s column on emotional health, therapist Esther Moskowitz expertly defines this oft-misunderstood term. You might be surprised to learn that real self-esteem is not what you think it is.

The repercussions of a lack of self-esteem are huge. When a child, and later adult, does not recognize her inherent value, life becomes a minute-by-minute struggle. Sadly, meta-analyses have found that low self-esteem is a predictor of depression. It’s a cycle: while low self-esteem makes an individual vulnerable to depression, depression also serves to further batter one’s self-esteem. In this issue’s cover feature, we bring you Libby’s story—her saga with SAD, Seasonal Affective Disorder, that left her feeling uncharacteristically depressed in the winter, until she found an interesting and highly effective cure. If you or someone you know has a hard time making it through the winter in good spirits, this may be the answer to the problem. There’s one caveat, though: if low self-esteem is part of the equation, the sun can only shine again if the person starts to believe in herself first.

Perhaps that’s the message of Chanukah, the yom tov of light that we celebrate at the darkest time of year.

Our Sages prohibit us from deriving any use from the glow of the candles, “Ein lehishtameish bahem ela lirosam bilvad.” The purpose of this holy light is not to illuminate the room or make reading more pleasant; it’s too pure for that. However, we may and should simply look at the candles, to bask in their holiness so their purity seeps into our bones. Ner Hashem nishmas adam. The neshamah, Hashem’s candle, is flawlessly pure. No high-powered career, physical feature, or even unique talent can contend with that. Its mere presence within us, our children, and every Jew is reason enough to celebrate. May the pristine glow of this clarity guide us all year long.

Wishing you a happy, healthy Chanukah!

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

"You’d think that seniors likeliest to slip and fall would also check every box on today’s list of senior stereotypes: old-looking, frail, weak, or worse. But you’d be wrong.” Check out the Senior Care column on page 72 in our new section, Age Well, to hear from Rena Milgraum, R.N., about how to properly take care of your aging loved ones.

Contents

KISLEV 5777

DECEMBER2016 WELL INFORMED

15

WELLNESS PLATFORM

By Rabbi Hirsch Meisels

17

TORAH WELLSPRING

By Rabbi Ezra Friedman

18

HEALTH UPDATES IN THE NEWS

By Liba Solomon, CNWC

20

FIGURES

By Miriam Katz

22

WEALTH OF HEALTH Conference with Genuine Air

By Sarah Weinberger

26

DEDICATED TO HEALTH 10 Questions for Rabbi Mendy Reiner

By Chana Dunner

28

NATURALLY WELL Calm Before the Storm

By Mindy Lewis

34 LIVING WELL

“THE TOUGHEST DAY OF THE WEEK IS MONDAY. THAT’S WHEN NEW PATIENTS REGISTER WITH US.” -RABBI MENDY REINER

30

ASK THE NUTRITIONIST Oh Chanukah, Oh Chanukah

By Shani Taub, CDC

32

IN GOOD SHAPE Fitness 101: Cardio HIIT

By Syma Kranz, PFC

34

COVER FEATURE Welcome Winter

By Shiffy Friedman

56

HEALTH PROFILE Client: Fraida

By Esther Steinmetz

58

HEALTHY HOME HABITS The Working Mom's Tug of War

By Batsheva Fine

60

MONTHLY DOSE Armed for Winter

By Dina Mendlowitz

PAGE 26

28

FAREWELL 79

FOOD FOR THOUGHT

41

“HOW CAN WE SKIP DESSERT ON CHANUKAH? WE SAY NO TO SKIPPING IT, BUT NO TO EMPTY CALORIES TOO. THIS IS A DELECTABLE COMPROMISE.” - LEVIA JOSEPH, SEASONED

PAGE 41

EAT WELL WELLBEING 63

CLEAN SLATE

By Shiffy Friedman, MSW, CNWC

64

HEALTH PERSONALITY Reflexologist Hendy Baum

By Miri Davis

66

FROM THE GROUND UP Watch My Growth

By Goldy Guttman, Ms. Ed.

68

EMOTIONAL WELLNESS What Makes You Special

By Esther Moskowitz, LCSW

69

41

SEASONED Of Donuts and Diets

By Levia Joseph

50

NUTRITION FACTS IN A SHELL This Month: Tangerines

By Devorah Isaacson

52

NUTRITION TIDBITS IN THE NEWS

By Liba Solomon, CNWC

20 NEW SECTION!

71

GOLDEN PAGE

By Liba Solomon, CNWC

72

SENIOR CARE Hurt-proof Your Home

By Rena Milgraum, RN

74

“THE LATE ACTIVITY PATTERN OF WINTER WAS REVERSED WITHIN DAYS BY GIVING BRIGHT LIGHT EXPOSURE BEFORE THE SUN CAME UP OUTDOORS—AND THE DEPRESSIONS REMITTED.” - DR. MICHAEL TERMAN

PAGE 34

AGE WELL

76

SAGE ADVICE

By Aliza Simon SERIAL DIARY Entry #1

By Malka Aronson

INKWELL 78

DIARY My Alternative to Root Canal Treatment

By Malka F. Kislev 5777 | The Wellspring 9

Springboard

Letters nation or prognosis for his symptoms; only that he has an autoimmune disorder that he will eventually outgrow called PFAPA. I’m hopeful that perhaps natural healing or healthful nutrition can possibly point us to the right direction of treatment.

Thank you in advance for posting this message and I wish you much continued hatzlachah.

Name withheld

The First Customer How it all started [Issue #9: Conference with Naturalife™] Dear Editor: I was so glad to see your interview with Naturalife™, because I was the young girl who came to pick up that very first bottle of wart remover!

Since then, we have advised lots of people to buy that very ointment. The cream made me feel so much better at a time in life when it meant so much to me.

Gitty H. Brooklyn

A Reader’s Call for Help In dealing with cyclic fever [Issue #9: -]

My daughter’s hair was falling out Until we tried this [Issue #10: Joint Effort] Dear Editor: The article you presented on how to keep the joints healthy was excellent, with clear and well-presented research. I want to share how I’ve personally benefited from Maxi Skin H&N Support™. A few months ago, I noticed a bald spot on my daughter’s head. When I frantically took her to the doctor, he recommended a cortisone injection, which I was not excited about.

At the health food store, the nutritionist recommended Maxi Skin H&N, which my daughter has been using ever since. Her bald spot has Baruch Hashem gone. What a wonder product!

Dear Editor: I chanced upon your magazine several issues ago, and was amazed at the high end quality content you provide.

Our family greatly appreciated all of the articles, which left us with daily inspirational discussions about our health, until the next one showed up.

I was wondering if any of your readers have information, or perhaps the advisory board can cover the topic, of cyclical fever in a child.

My son is 10 years old and has been having, for the past 18 months, monthly recurring fevers. He basically gets high fever for 3 days every 3-5 weeks.

After doing many tests, and running to various types of medical doctors, we were told there is no valid expla10 The Wellspring | December 2016

Chana T. Crown Heights, Brooklyn

Is It Okay or Not? Putting Baby to sleep on the tummy [Issue #10: Cup of Tea with Shifra Sadoff] Dear Editor: I found Miri Davis’s interview with sleep coach Shifra Sadoff fascinating. I never realized that sleep is actually a process I must teach my children, and I look forward to following her tips when my next child comes along in a few weeks, iyH’. I was wondering what the sleep coaching world’s take is on

putting babies to sleep on their stomachs. Shifra says that it’s safer to put them on their backs. Why is that so? I find that my babies sleep much better the first way.

Looking forward to receiving an answer, Malka Rosen Baltimore, Maryland Shifra Sadoff responds: While Baruch Hashem today we do not see maternal or infant death very often, SIDS, or “crib death” as it used to be called, was, unfortunately, a common cause of infant mortality for many years.

It puzzled many doctors, as babies who died of SIDS did not seem to show any signs of harm or illness. This sort of death was just, as its name indicates, sudden.

The American Academy of Pediatrics has dedicated quite a lot of time and effort to research possible causes of SIDS, as well as ways to decrease its occurrence.

Since the 1970s, they have done research, conducted studies, and instituted guidelines to make babies’ sleeping areas safe: mattresses should be firm, sheets pulled taut, and bumper pads, blankets, toys and the like should not be present in cribs to prevent suffocation. These sensible measures helped reduce the number of SIDS deaths. One of the studies conducted showed that babies who slept on their backs were less likely to succumb to SIDS.While there is a lot of speculation as to why this may be (perhaps due to the placement of the esophagus and windpipe, perhaps because babies who sleep on their back will not sleep as deeply), the final numbers show a reduction of SIDS occurrence by 50%.

There have been a number of counter-studies explaining the odds risk (risk based on correlation, upon which the AAP’s conclusions were made) vs. relative risk (risk based on causation, which speaks more to how likely it is that your baby will die due to being placed on his or her tummy to sleep), as well as the fact that SIDS still kills about 1/1000 babies, 1/3 of which are back-sleepers.

Some also point out that the loss of sleep caused by back sleeping (as most babies sleep better on their tummies or sides) may be a trigger for a host of problems, including developmental delays, sleep apnea, flat heads, acid reflux, and perhaps

even autism.

However, as a sleep coach who advises families on proper sleep habits, it is my responsibility to alert them to the AAP’s recommendations and reasoning to do my best to help prevent, chalilah, a tragedy from occurring.

Is this the answer?

A desperate search ends [Issue ##10: The Fire Within]

sue is often a result of the mother’s unsolved anxiety at the child’s birth. In my case, it could not have been more true. As much as we like to believe that every child is born with a clean slate, there are definitely factors in utero that help shape the child in a certain way. I am writing this so that other mothers out there will know of the responsibility they carry in tending to not only their physical needs, but also their emotional needs in order to raise a healthy, happy family.

Dear Editor, The second I picked up The Wellspring magazine this week, the cover story caught my eye. Finally, an article covering eczema! My daughter is suffering immensely, as are many other kids, and there is so little awareness and information out there. I was amazed how perfectly the writer spelled out each symptom my daughter is suffering from. Over the summer I joined a program where she was given “light cortisone,” which I later found out wasn’t so light at all. Over the past few months, her eczema has become so severe and out of hand, it is unbearable to watch her suffer. The author writes about flaking skin, and I said “Bingo!” Maybe this is our answer! My daughter never had flaking skin until recently.

Name Withheld Brooklyn

Bedwetting Solution From a fellow mom [Issue #9: Tried and True] Dear exasperated mother, You may find my advice inapplicable to you, but I feel the need to share it in case it may help you or other readers. I, too, had a son who bed-wetted until an “advanced” age. Like you say, it was no fun. We tried everything to make the issue go away but to no avail.

Once, when I went to treat an issue of my own at a natural practitioner, I mentioned this issue in passing.

What she said surprised me greatly.

She said that a child’s bedwetting is-

M. L., Brooklyn

My source of strength As my family grows [Issue #6: Golden Page] Dear Editor: Several issues ago, you covered the importance of folic acid and vitamin B-12 intake for the elderly and for women in their child-bearing years.

As the mother of a double-digit family, ka”h, I would like to throw in a word about the excellent numbers my blood tests keep showing during every pregnancy, Baruch Hashem. I generally don’t take supplements, but when my doctor suggested Maxi Health’s B-12 Lozenges with Folic Acid and Biotin when my B-12 levels were extremely low, I followed orders. I’ve been taking it ever since!

A stronger, calmer mother, G. Halberstam

Any Advice?

Reaching out to the experts Dear Editor, I was wondering if your magazine could cover the topic of root canals.

Having had many myself, I can’t make sense of the back and forth about whether they are dangerous or not.

While some dentists swear they are safe, others maintain that they seal the bad bacteria into the body, which then enters the bloodstream and causes diseases. This seems like a really seri-

ous issue since many of us routinely get root canals and assume it’s safe. I would love if you could cover this topic asap. Thanks.

Name withheld Dear Reader, Thanks for reaching out!

Until we get to cover this topic, check out this issue’s Inkwell for a very original but effective alternative that has helped many people.

Weight Confusion Am I Overweight?

[Issue #9: Health Profile] Dear Tanya Rosen & The Wellspring, When I read the last issue’s Health Profile, I was horrified that a married woman, whose height is 5’5’’, is supposed to weigh 123-132 pounds. My doctor told me that I’m not even overweight and I weigh 139 pounds. I’m almost fifteen years old and I’m 5’3’’!

Can you please explain how an older, married, woman is supposed to weigh less than a healthy, non-overweight teenager? Thank you so much for this amazing magazine! (To Tanya Rosen, I absolutely love the Shape video!)

Keep up the great work!

A very confused teenager Lakewood, New Jersey Nutritionist Tanya Rosen responds: I’m glad to hear that you’re enjoying the Shape videos!

My weight suggestion range is not my own opinion, but rather based on a formula. Anyone who is 5 feet tall and above starts out at the 100-pound mark. For every additional inch of height, another 5 pounds should be added to the weight. So to use the height of the woman we profiled, the ideal weight for someone who is 5’5” is 125 pounds. A healthy range is anywhere between 7 pounds under that number to 15 pounds over, making the range 118-140. While age, as you mention, is one of the factors in where on the chart one should be, there are many more factors involved.

To answer your question, the numbers Kislev 5777 | The Wellspring 11

Springboard

Letters

I provided are the estimated healthy zone for most adults. It would be hard for me to answer your specific question without first speaking with you and your doctor to find out more about your bone structure, muscle mass, frame, and even genetics, because there are exceptions to the rule and you may be one of them.

Advice on Eczema Juicing and Dr. Sarno [Issue #10: The Fire Within] Dear Wellspring, I thoroughly enjoy every page of your publication. I want to comment on the main topic of last issue, “The Fire Within,” regarding eczema and cortisone. There’s another amazing way to heal eczema according to a friend of mine Rosa. Perhaps this may help other people that are suffering.

She recently told me about her twoyear ordeal with eczema on her legs that later spread to other parts of her body.The eczema, as described in your article, was red and itchy, and she suffered from all the other the terrible symptoms.

After two years of unsuccessful treatments that included dermatologists, cortisone, acupuncture, Chinese medicine, and others, she encountered an Israeli doctor, Dr. Gil Shachar, who guided her toward better nutrition.

Many things were off limits like wheat, meat, etc., but what really helped her was that she started making green shakes every morning. These shakes included a variety of greens such as bok choy, collard greens, kale, spinach, and others. She mixed them with some fruit and drank one to two full cups every day. Within a month she had no more eczema, and her skin cleared up! Whenever she’d stop making the shakes the eczema would slowly re-

turn, but now she knew to go back on the shakes.

I myself am a big fan of shakes, I mix organic collard greens with a bit of pineapple or apple and some water, and it’s sooo good. Spinach leaves are great with mango. Maybe some people can find faster relief (besides being off the cortisone). (Please note that leaves must be thoroughly checked and washed or even scrubbed for bugs).

La’briut and good news.

M. Edery

Dear Editor: There is a yungerman in Lakewood who suffered from severe eczema for many years. He finally found his yeshuah by Dr. E. Sarno, whose mind-body protocol worked so well that this yungerman has been eczema-free for several years already. Both he and his wife are very knowledgeable, and have helped many people to overcome their medical issues. (Their contact information is available through The Wellspring.

B’hatzlachah!

C. H. (Dr. Sarno has retired already, but his position as director of outpatient rehabilitation in Rusk Institute [NYU] has been assumed by Dr. Ira Rashbaum, who received his training from Dr. Sarno.)

Dear Letter Writers, Thank you for taking the time to write in. I am sure that both Dr. Sarno’s method and juicing the wonderful creations that Hashem created may have some impact for some people on overcoming eczema. There is, however, one very big difference between eczema and Topical Steroid Withdrawal, as discussed in the article. While eczema is an internal condition that may be helped through natu-

ral methods, TSW is an unnatural state in which the body is damaged through a medication. TSW is not something that mind-over-matter or vitamins can heal.

Much like burn victims have to go through the process of regrowing skin, the same is true for TSWers. TSW is not eczema; it is mistreated eczema gone awry, and only the abstinence from cortisone, time, and Hashem's healing hand can help those affected by TSW to recover.

Many people with TSW have spend thousands of dollar pursuing quicker routes to healing, such as juicing, traditional Chinese medicine, raw food diets, and lymph node drainage massage. The list goes on, but their efforts are fruitless.

Of course, steps to improve overall health are encouraged, but they do not seem to affect TSW recovery. Unfortunately, since my article went to print, I've received a deluge of letters from people suffering through TSW without even knowing it, and though I wish to hand them a quick solution, it just doesn't exist. The widespread use of cortisone has been a medical experiment with terrible side effects, damaging many. We pray the next generation will not know of this terrible affliction.

All the best, Ruchy Reese

My Best Pick A Seasoned fan Dear Editor: Thanks for such a wonderful magazine, which I find very informative.

I just wanted to let you know that I enjoy the Seasoned section most. The recipes are amazing — healthy yet very tasty. Keep up your great work.

Y. Rosenbaum Brooklyn, NY

invites readers to submit letters and comments via regular mail or email to info@ wellspringmagazine.com. Please include your name, address and phone number. 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.

12 The Wellspring | December 2016

The next issue of The Wellspring will appear iy”H on January 18th.

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Well Informed

Wellness Platform By Rabbi Hirsch Meisels

CAN YEAST BE GOOD FOR YOU? THE #1 IMMUNE SUPPORT AIDE

E

Especially at this time of year, and all yearlong, there’s talk about the immune system. This warrior system that Hashem naturally put into every person has a tafkid: it protects us from contracting diseases. But on the other hand, the immune system can do things that it isn’t meant to do. Allergies, for instance, are a manifestation of the immune system’s battle against something — an allergen —that it erroneously perceives as harmful to the body. When the immune system attacks an allergen that the person came into contact with, be it dust, pollen, or a food, it gets worked up into a frenzy over a substance that is essentially harmless. So do we want a strong or weak immune system? The answer is that we need both. We don’t want it to be so powerful that it fights neutral substances, but when a virus or bacteria enters the body, we sure want it to be strong and vicious. A healthy body has that balance — a system that knows when to be strong and when to let things go.

Because a properly balanced immune system is crucial all yearlong, I highly recommend the daily intake of a nutritional supplement, such as Immune Power, which provides immune support. You may be surprised to learn that the main ingredient in this highly effective immune support combo is yeast. People get scared off when they hear this word. They think of a yeast infection, of expansion. When a person makes challah or bread, yeast is needed to make the dough rise, but the yeast in supplements, natural yeast, is of an entirely different form.

There’s actually yeast in the air, as well. In fact, natural yeast is considered so healthy that it’s included in a highly recommended recipe for baby’s milk. When mothers can’t nurse their

children and want to create a formula that is not like the processed ones on the market, they can follow a healthy recipe in which one of the ingredients is actually yeast. It’s essentially a very nutritional food, even for newborn babies.

When I reviewed various studies on the efficacy of natural yeast on the immune system, I was astonished at my findings. The studies, which were mostly conducted using the same dose present in Immune Power capsules, proved how highly beneficial a role yeast can play in powering up the good part of the immune system — the markers that fight and protect against real pathogens like the flu, which is known as immunoglobulin A. At the same time, they help lower immunoglobulin E, which is the marker that is elevated when the system is triggered by allergens. This is the element that we want to keep at a low number.

So what does natural yeast do for the immune system? Based on research that I've reviewed, it seems that when the A levels get stronger, the immune system is so focused on that, that the E levels are automatically lower. Like a seesaw, only one kind of immunoglobulin can be at the top. Whether it’ll be A or E can be dependent on the presence of natural yeast in the body.

I once studied the blood test results of a patient with celiac disease, a person for whom gluten is like an allergen. It was interesting for me to note that people with celiac will have lower A levels, which therefore makes them more prone to catch viruses, the flu, etc. because their bodies are more focused on producing more of immunoglobulin E to fight against gluten.

One clinical study that was administered in the spring season provides an excellent picture of how natural yeast

plays a role in the immune system.

Half of the subjects consumed 500 milligrams of yeast every day for five weeks, and the other halfreceived a placebo. The researchers expected to see that the immune response to pollen would be elevated in the placebo group. When the subjects filled out a questionnaire about their symptoms, and blood test results were studied, this is exactly what they found. Those who took the yeast had almost no elevation in their E levels and a significant increase in the A levels whereas those in the placebo group reported more of the runny eyes and itchy nose symptoms.

But let’s talk about the winter, our current season. Two studies performed at the peak of the flu season revealed similar results. One experiment studied over 100 subjects who took the vaccine against influenza — half received a placebo, and the other half yeast. Blood test results and symptom questionnaires at the end of the study period both revealed that, incredibly, those who took the yeast had a smaller chance of contracting the flu. And, those who did contract the flu had lighter symptoms. In another study, the yeast consumption led to a 50% reduction in symptoms and the duration of an allergy reaction.

So yeast is not only crucial for beautiful challos, after all.

In this column, Rabbi Hirsch Meisels, a renowned expert on healthy living, delivers vital health information culled from his years of experience as the founder and director of FWD, Friends With Diabetes. The information was originally transcribed from his lectures on his hotline, Kol Beri’im.

Kislev 5777 | The Wellspring 15

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Well Informed

Torah Wellspring By Rabbi Ezra Friedman

“YAYIKCHU EILECHA SHEMEN ZAYIS ZACH…” THE TORAH’S TAKE ON OLIVE OIL

THE TORAH INSTRUCTS us to use oil to light the menorah on Chanukah. According to the Gemara, it is a mitzvah min hamivchar to use particularly pure olive oil for several reasons. In addition to olive oil’s special quality of kindling a most beautiful flame, the miracle in the Beis Hamikdash transpired with a flask of olive oil. Throughout the year, olive oil takes center stage in many Jewish homes as the oil of choice for lighting the Shabbos candles. Interestingly, this oil has also become increasingly popular over the last few years as the oil of choice for the health-minded among us, as our Sages have adjured for centuries.

Let us look into the Torah for a better understanding of the health benefits olive oil provides.

In Maseches Horiyus, the Gemara offers five ways that one can strengthen his memory, one of which is the consumption of olive oil. Rav Yochanan asserts that olive oil’s capacity to fortify memory is so great that it enables a person to recall material that he learned even seventy years earlier.

In Pesachim, our Sages cite the verse from Megillas Esther that for six months before the candidates appeared before Achashveirosh, they were lathered in “shemen hamor.” Rav Yirmeyahu bar Abba explains that this refers to oil made of unripe olives that have not completed even a third of the growth process. When this kind of oil is applied to the skin, he adds, it has a remarkable power to make it smooth and supple. In particular, it was applied to the scalp to successfully remove unwanted hair.

We find yet another notable benefit of olive oil quoted in the Torah in Shabbos. Rav Acha bar

Illa remarks that in his time, after the wealthy cattle owners would shear their sheep’s wool, they would apply a layer of cotton that had been soaked in olive oil “because olive oil has the power to keep one warm.” Once the sheep were shorn and bare of the wool that naturally did this, olive oil was used to help regulate their temperature. Citing this unique benefit, Rav Papa bar Shmuel says that olive oil was also used for women during childbirth.

Similarly, our Sages teach an interesting segulah cited toward the end of Maseches Shabbos. After a child was born, its sac was inserted into olive oil as a segulah to keep the newborn warm.

In Berachos (35), Rav Ada quotes Rav Shmuel that the berachah for shemen zayis is “borei pri ha’eitz.” Of course, the Gemara asks why a berachah is necessary for a food or beverage from which one does not have hana’ah. Can a person enjoy drinking olive oil? The Gemara answers that the Sages were referring to a case in which a person has a sore throat and since olive oil helps cure such ailments, when it is mixed with another pleasant herbal substance which the Gemara refers to as anigron (garum), the person benefits from it, and thus a berachah must be recited. As we know, it’s forbidden to con-

sume medication on Shabbos due to the possibility that one might end up blending more medicinal substances. For this reason, our Sages teach that it is also forbidden to consume olive oil mixed with herbs. In other words, olive oil was viewed by as a healing compound.

In addition to playing a prominent role during Chanukah and whenever we light candles throughout the year, olive oil, according to our Sages, is an excellent source of health benefits. From boosting memory and curing sore throats to warming the body and creating smoother skin, there’s good reason to incorporate this health-bearing liquid into our daily diet.

Kislev 5777 | The Wellspring 17

Well Informed

Health Updates in the News By Liba Solomon, CNWC

AN INTERESTING SHIFT The world population’s blood pressure is skyrocketing— especially in developing countries.

According to a study led by the World Health Organization recently published in The Lancet, the number of people with high blood pressure has almost doubled in 40 years to over 1.1 billion worldwide, with the burden of the condition shifting from the rich to the poor.

In the largest study of its kind analyzing blood pressure from nearly 20 million people from every nation between 1975 and 2015, the scientists said that the prevalence of this dangerous condition has dropped sharply in wealthy countries, possibly due to healthier diets and lifestyles, but risen in poorer ones. The increases are especially significant in Africa and South Asia, the researchers said, and could be partly due to poor nutrition in childhood.

High blood pressure, also known as hypertension, puts extra strain on the blood vessels and major organs, such as the heart, brain and kidneys. It is the world’s top cause of cardiovascular disease, which leads to strokes and heart attacks, and is estimated to cause 7.5 million deaths a year worldwide.

In Europe, Britain had the lowest proportion of people with high blood pressure in 2015. South Korea, the United States, and Canada had the lowest hypertension rates in the world. More than half the world’s adults with high blood pressure in 2015 lived in Asia, the study estimated. Some 226 million people in China have high blood pressure, it said, as do 200 million in India. “High blood pressure is no longer related to affluence, as it was in 1975, but is now a major health issue linked with poverty,” says Majid Ezzati, a professor at Imperial College London’s School of Public Health. He said that while he couldn’t be sure of why the data showed high blood pressure as more of a problem in poorer countries, it may be partly due to overall better health and more consumption of fruit and vegetables in wealthy societies. In rich countries, the condition is also caught more frequently and earlier, and managed more effectively with medications or natural supplements.

CAN’T MANAGE THAT UNRULY HAIR? Time to put that brush down Is combing your child’s hair every morning a frustrating battle with no results? Her hair type may actually be categorized as a condition! While most people experience a bad hair day every now and then, some people struggle daily to tame their tresses.

Researchers have recently uncovered three genes that may be responsible for the disorder. Study co-author Professor Regina Betz, of the Institute for Human Genetics at the University of Bonn in Germany, and her research team recently published the details of their discovery in The American Journal of Human Genetics.

Uncombable hair syndrome (UHS) is a condition whereby the hair shaft, the part of the hair just above the scalp, is abnormally shaped, resulting in frizzy, dry, and disordered hair that cannot be controlled with brushing.

Also referred to as “spun-glass hair,” UHS is a very rare disorder; to date, only 100 cases have been reported worldwide, though there are thought to be many more undiagnosed cases.

For this study, Professor Betz and her team managed to track down eleven children who had been diagnosed with UHS. The researchers sequenced the genes of these children and compared them with large national databases, in order to identify any gene mutations that might be associated with UHS. The team pinpointed mutations in three genes that are involved in hair shaft formation: PADI3, TGM3, and TCHH. So even uncombable hair has its prominent place in research!

18 The Wellspring | December 2016

THE JELLY DONUT YOU’RE ABOUT TO EAT HAS AN AVERAGE OF 310 CALORIES Will this knowledge stop you from eating it?

Starting next May, fast-food chains with more than 20 locations in the United States must display every food’s calorie count on the menu. But a recent study questions whether these well-intended regulations will actually steer customers to lessfattening foods. Research in Philadelphia, where such rules already exist, indicate that as few as 8% of fast-food eaters make healthy choices based on menu calorie counts, as reported in the Journal of Public Policy & Marketing.

“I believe menu labeling has been an important policy effort to combat a public health problem for which we have few solutions,” said study author Andrew Breck, a doctoral candidate at the NYU Wagner Graduate School of Public Service in New York City. “The success of such a calorie-labeling campaign, however, requires that target consumers simultaneously see the calorie labels, are motivated to eat healthfully, and understand how many calories they should be eating.”

Simply presenting calorie information is not enough, he and his colleagues stressed. To be effective, nutrition labeling must be clearer and larger. It must also reach regular fast-food eaters—people who express more concern with cost and convenience than nutrition.

Connie Diekman, director of university nutrition at Washington University in St. Louis, said calorie posts are just a start in improving the nation’s eating behaviors.

“Awareness is the first step in the change process, so if consumers begin to see the numbers, eventual change is possible,” Diekman said.

Motivation is also critical, she said, and achieving that requires time, education, a desire to change, and an environment that supports the changed behaviors.

As a society, Diekman added, “we have a way to go to provide an environment that encourages and supports healthy eating.”

We think reading The Wellspring is a good start.

ONE AT A TIME, PLEASE Why men find it hard to multitask Always wondered why only women can talk on the phone while cooking supper and holding the baby? New research supports the claim that it may be difficult for the male brain to switch between tasks, as it uses more resources to do so.

In the study performed in Moscow, Russia, researchers examined 140 men and women aged between 20-65, of whom 69 were men. Participants were asked to perform a task-switching test: to classify figures according to shape, namely round or square, and then to classify them according to number, inside a functional magnetic resonance imaging (fMRI) machine. The blood-oxygen-level-dependent (BOLD) contrast imaging was used to observe activity in the brain.

The study revealed that compared to women, men between the ages of 20-30 had greater bilateral activation in the prefrontal areas, and higher activity in the right parietal lobe and insula. In addition, men displayed bilateral activation of the supplementary motor area, which was not observed in women.

In other words, the men’s brains were harder at work completing the very same task.

As long as this fact of biology doesn’t change, you’re best off letting your man continue doing what he’s good at!

Kislev 5777 | The Wellspring 19

Well Informed

Figures By Miriam Katz

SAD DATA Stats on Winter Blues

of the U.S. population experiences some type of winter blues

4 5 out of

20-30

up to

25% 5%

of the U.S. population experiences seasonal depression

people who have seasonal depression are women

years of age is when the main onset of seasonal depression usually occurs

50-80

of light therapy users report complete remission of symptoms

0

side of effects of light therapy, also known as phototherapy

10 million

Americans suffer from SAD during the winter

6%   The Wellspring | December 2016 20

require hospitalization

from SeptemberOctober to AprilMay, is the general duration of SAD

1% of people in Florida get SAD

11

of winter blues, including significant downturn of mood, irritability, fatigue, and overeating.

minutes

30

months

8

symptoms

of bright light every morning may be all it takes to banish seasonal depression

10% of people in New Hampshire get SAD

Kislev 5777 | The Wellspring  21

Well Informed

Wealth of Health By Sarah Weinberger

CONFERENCE WITH: COMPANY NAME: Genuine Air BUSINESS OWNER: Chaim Schreiber SERVICE/PRODUCT: Air purification inspection and systems SINCE: 2000 LOCATION: Brooklyn MOTTO: We care about the breath you take.

Chaim’s approach to helping people lead healthier lives is two-pronged. In addition to purifying already contaminated air, which plays a role in curing diseases and conditions, he also steps in to help prevent illness. Through his expert inspection, research, and advocacy, he has successfully helped thousands of families live in a healthy, toxin-free environment. The credit behind the federal ban on moisture-cured urethane, Chaim has dedicated his life to work on every avenue of air purification on behalf of the community’s health and wellness.

HOW DID YOU GET INTO THE FIELD OF AIR PURIFICATION? I was in the field of painting and floor finishing for many years. Over time, based on what I heard from clients and witnessed myself, I began to suspect that the chemicals in the products everyone was using were causing terrible harm. I was particularly concerned about the effects of moisture-cured urethane. Everyone was using it in those years.

When I called the manufacturer, Benjamin Moore, and asked them if my suspicions were correct, they informed me that it’s not supposed to be used in residential areas. I asked for his statement in writing and they gladly sent me a fax.

Moisture cure, their confirmation stated, was correlated to eczema, asthma, and cancer.

ONCE YOU CAME TO THE CONCLUSION THAT CHEMICALS ARE THE CULPRIT FOR VARIOUS ILLNESSES AND CONDITIONS, HOW DID YOU PROCEED IN HELPING OTHERS? I did lots of research in the field, teaming up with scientists and researchers to learn more about the toxic effects The Wellspring | December 2016 22

that seemingly innocent chemicals can have on the body.

The conclusions we reached were mind-boggling! A simple chemical has the ability to wreak total havoc in the body, especially if an unborn child is involved.

I educated myself about the various air purification systems that are available. I got a license in using the testing tools and got to work. People knew to turn to me both before using certain chemicals, such as before doing a paint job, and, unfortunately, after the damage was done. I get calls from people all the time telling me that they or their children are suffering from chemical-related conditions. Using sophisticated machines that test air quality, as well as moisture, mold, and other environmental toxins, I am usually able to detect the reason for the condition and advise the inhabitants in the home on what to avoid or remove. Hashem gave us good air and if we taint its pristine quality with chemicals, this toxic air enters the bloodstream and damages the body just like any other poison.

HOW DO YOU TEST THE AIR FOR CHEMICALS AND OTHER TOXINS? The EPA says that a person spends 90% of his day indoors, where the air is ten times worse than outdoors. We test the air quality according to its density of VOC, volatile organic compound. The more VOCs we find in the air, the more toxic the air is to the inhabitants of the home. Our sophisticated testing equipment sounds an alarm when the VOC level is high, which alerts us to stop and examine that location. VOCs are found in various cleaning detergents, laundry detergents, and many other standard household products like hair spray

or silver polish — some with lower levels and some higher.

When I find that the VOC is high in a home in general, I go over every product being used there. I tell the customer which items are okay to be used and which ones are not. No mother wants to use a product that can trigger eczema or asthma in her children.

WHAT PRODUCTS SHOULD THE WELLSPRING READERS BE AWARE TO AVOID? One good example is the silver polish made by Haggerty, which contains the toxic cancer-related chemical perchloroethylene. If a woman inhales it consistently during pregnancy, it affects her unborn child as well. I also realized that some hair sprays are very toxic. If women work as hairdressers and therefore have to use hair spray on a daily basis, they should have a high-quality air purifier to keep the air clean.

WHAT CAN HOMEMAKERS USE INSTEAD OF THE PRODUCTS YOU LISTED ABOVE? The company Seventh Generation manufactures products that are very low in VOC. Shaklee products are also good.

I don't sell anything, so my customers know that I have no interest other than their health. The detergent All is okay, as well as the dishwashing soap Gila.

WHAT ABOUT PAINTING? HOW CAN A HOME BE REPAINTED WHILE NOT CAUSING HARM TO THE FAMILY’S HEALTH? First of all, if a woman is expecting, she should not be painting her house. Everyone in the general world knows this. There are oil-based paints which are high in VOC and today there are also water-based which are low in VOC. Go for that. It’s not worth harming yourself or your neighbors to have a nicer looking wall. The same goes for scraping. Bona-traffic is a great floor finish that is nontoxic and doesn't harm anyone.

If someone does decide to use toxic paints or floor finishes, our company puts strong machines into the apartment where the work is taking place, in order to draw out chemicals and fumes so they don’t spread to the rest of the building. We come back to the location after the job is done to test the air quality. Only if the air quality is perfect do we remove the machinery. An apartment should be 0 PPB, parts per billion. When someone uses regular oil paint, the numbers can go up as high as 100 PPM, which is 100,000 parts per billion, instead of 0!

YOU’VE BEEN VERY INVOLVED IN ADVOCATING AGAINST THE USE OF MOISTURE-CURED URETHANE. WHAT MAKES THE PRODUCT SO DANGEROUS? Several of its ingredients are toxic. First, Toluene diisocyanate (TDI) is the greatest cause for asthma. Its second ingredient, xylene, is one of the biggest proven causes for reproductive damage. And a third ingredient, ethyl benzene,

is one of the biggest causes of cancer. Many of the country’s most renowned doctors have joined me in my quest to alert the public about its dangers. Dr. Stein, a medical professor at Columbia, writes that “This chemical moisture cure contains… compounds that are well known to cause leukemia, breast, lung, liver, and kidney cancer. There is no safe level of exposure to carcinogens. In our opinion, contact with this product should be strenuously avoided.” I have countless other such letters from doctors in every field. Dr. Michael Bashevkin, a frum oncologist, writes, “If we stop the use of this chemical in the Jewish community, with G-d’s help we can cut the cancer rate in half… And if we stop lashon hara, we can cut the second half…” Dr. Ezra Dori, a popular OB/ GYN also voiced his stance against moisture cure in a letter.

He writes that the compounds in moisture cure “are wellknown to cause reproductive system damage and harm the [child], posing serious risk to both mother and baby."

WHAT KIND OF LAWS HAVE YOU PUT INTO ACTION? I worked with the NY state and federal government to make moisture cure illegal. At that time it contained a VOC of 550. Once the ban was passed, companies came out with a product that contained 450 VOC. In 2005, we made 450 illegal, as well. Most companies stopped making them, but some continued. They came out with a version that contained 350 VOC, which is still out there today. The product is not workable — it doesn't last, so contractors have found a way to trick the system. They buy xylene, a toxic ingredient, in a separate container and they mix the two at the job site to create a workable product. That's illegal, but nobody sees what the painter does at the site. We passed the law to prevent illness, but the contractors are not concerned. They want their customers to be happy with their work. I've recorded this deed on video on several occasions. I'm working with the federal government to bring the legal VOC level even lower. People should remember that their gezunt should last for a long time, not their floors. I had a customer who was particularly sensitive to chemicals. She unfortunately suffered from cancer and woke up one morning in deep pain. When she alerted her husband that she was feeling terrible, he went outside to check if any chemicals were being used in the building. He opened the door to their ground floor apartment and saw floor scrapers standing there with still-sealed bottles of moisture cure.

ARE SOME BODIES MORE SENSITIVE THAN OTHERS TO CHEMICAL EXPOSURE? Of course! A cancer patient, for example, has no immune system. Every person's immune system functions differently. Of course, someone who's stronger can handle more. A prominent doctor once told me that a person can live with a benign tumor all his life and not even know he has it. If he's exposed to a chemical that triggers cancer, it can turn the tumor into a malignant growth, chas v’shalom.

Kislev 5777 | The Wellspring 23

Well Informed

Wealth of Health By Sarah Weinberger

HOW DO YOU STEP IN TO HELP A HOME IN WHICH THE INHABITANTS HAVE ALREADY BEEN AFFECTED BY A HIGH CHEMICAL LEVEL? About a year ago, someone called me that his child had just been diagnosed with leukemia. He hadn't painted or scraped in many years and he and his wife were wondering if there were any toxins in the air of their home. I went over to do some testing and as soon as I walked through the door, my machine that tests for chemicals started beeping. His wife was using St. Moritz Well Done. Most people use it before Pesach to clean their ovens but some people, including this woman, use it on a daily basis. Now that you have a sick child, I cautioned them, this is poison. And the man said to me, "But my wife can't live without it! Give me another solution." I immediately put an air-purifying system into their house that works around the clock to cleanse the air.

Until then, the sick child wasn't in the mood to play or even to eat. Once the machine was installed, he became a different child. He was, at that point, receiving treatments several times a week at LIJ hospital, and after the purification system was running, the doctor asked the parents what they had done to the child. The doctor didn't recognize him!

He was in a much better mood and healing beautifully.

For a family who has a patient in house, chas v’shalom, the air quality should be purer than pure. They must do everything it takes to stay away from bad chemicals and also to make the air as pure and toxin free as possible.

IN ADDITION TO CANCER PATIENTS OR SICK PEOPLE, WHO IS MOST AT RISK FROM TOXIN EXPOSURE? Unborn children can experience severe issues in their development as a result of chemical exposure. Two years ago, I got a phone call to come check an apartment. When I went to the site, the parents showed me their nine-monthold son, who still hadn't had his bris. Having been born with a lung condition, he was connected to an oxygen tank since his birth, and the doctors predicted that he'd have be on oxygen for the rest of his life. The parents were in the hospital with him at least once a week. In fact, while I was doing the testing, they had to call Hatzolah and take the child to the hospital once again. During the testing procedure, I found a potential source of poison in the apartment that may have affected the child prior to his birth. Water was leaking in from the porch to the dining room and bacteria was growing there. My usual protocol is that I send any potentially hazardous materials to a lab and we receive the results three days later.

Within those three days, the father called me back. He told me that his child was still in the hospital, on a respirator, and that they were already summoning a minyan because the baby had caught the RSV virus there. Moisture-cured ure-

thane, by the way, is one of things that causes this deadly virus. The father begged me to help him in any way I could, so I offered to bring the air purification machine to the NICU. When I arrived to the hospital, the security guards wanted to know what I was carrying with me. I showed them my license and told them, “I’m here to save a child.” The doctors said to me, “Rabbi, if that helps, you’re the savior.” I told them I’m only G-d’s messenger, trying to do my best. Four days later, the child was off the respirator.

In the meantime, the results came back from the lab.

There was indeed a high level of toxicity in the apartment.

I told the parents that they could not take their baby back home, but two weeks later they had no choice but to return.

In no time, the child was back in the hospital. I went to speak with the siblings of the father, begging them not to let their brother take the baby home. We decided to do a test: the parents would keep the child out of the home for two weeks.

If the situation would improve, they’d know that the home was the source of the problem. It was decided to send them to Florida — the family was driven down by car because the baby couldn’t fly. The child’s condition improved dramatically there.

When the couple returned, they asked me to check a few apartments for them. They ended up moving to a brandnew apartment, taking my machine with them. After 2–3 months, the child was disconnected during the day and after 5 months he was completely off oxygen. One month later, he had his bris. This was the child every doctor said would never be able to breathe on his own. It gives me tremendous sipuk to help people get better.

WHAT MAKES YOUR MACHINE UNIQUE IN THE INDUSTRY? I’ve invested years of research into the field of chemical exposure, learning about chemistry from the top researchers and chemists in the country. When we set up machines at the painting or scraping site we're called to, we do our utmost to ensure that the neighbors don't get affected by the chemicals being used. The product we use is not a fan that ventilates air. It actually draws the VOC fumes and toxins out of the environment and remains there until we confirm that the air is 100% pure. I took special courses to learn how to clear the air completely.

We often get calls from people who rented a fan but their neighbors were still complaining. In such cases, it’s unfortunate that we only step in once the damage is done. When we take on a job, we monitor the air quality so no one suffers. If it’s a multifamily residence, we put up notices in the lobby, informing the neighbors of the work we’re doing on their behalf. We truly take responsibility for our role in ensuring their health.

This column features a profile of a business owner who manufactures or distributes a service or product that promotes health and wellness. To be interviewed, please contact The Wellspring.

The Wellspring does not endorse any product featured in this column.

The Wellspring | December 2016 24

Well Informed

Dedicated to Health By Chana Dunner

10 QUESTIONS FOR RABBI MENDY REINER FOUNDER AND CHAIRMAN OF RENEWAL RENEWAL IN A NUTSHELL An organization that is dedicated to facilitating living kidney transplants within the Jewish community.

1

WHAT MOTIVATED YOU TO LAUNCH YOUR ORGANIZATION?

About 11 years ago, I met a 48-year-old gentleman “Eli,” in a waiting room. His eyes were red, his face was swollen, and he looked tired and a bit drunk. When he told me that he recently gave up his job, I thought he was looking for a handout. As I was trying to hand him a small donation, he said to me in Yiddish, “Yungerman, I don’t need your money. I need a new kidney.” He went on to tell me how his kidney function was gone and that he was on dialysis three times a week. We exchanged numbers and I promised that I would try to help him out. I didn’t know much about what the kidney does, let alone what dialysis entails, but I started doing some research and was shocked to find out that Eli didn’t stand a chance. The average wait time for a kidney was 5–7 years; the annual mortality is 25%. Eli needed a miracle!

3

2

WHAT IS YOUR CURRENT ROLE AT RENEWAL?

Together with Sendy Ornstein, Renewal’s president, I play more of an oversight role at this point, as we have a great team led by our director Reb Chaim Steinmetz.

I do get involved with recruiting new transplant centers all over the U.S., as well as other countries, to work with Renewal and follow the Renewal model. We’re constantly looking to expand our horizons and educate more people about the importance of living kidney donations. We’re doing this through a grassroots effort, one community at a time.

WHAT WAS ONE GREAT CHALLENGE YOU FACED WHILE RUNNING THE ORGANIZATION?

We once sent a patient and a potential donor to the Mayo Clinic in Arizona, where the hospital told them that they were not a match. According to our own matching system we understood that the two were perfectly compatible and asked the hospital to retest. They refused. We flew both of them to a New York hospital where it was confirmed that they were indeed a match. The transplant was scheduled for a few weeks later. Once the Mayo Clinic learned that a hospital in New York scheduled a transplant, they agreed to retest based on our directions and they ended up transplanting them. The hospital changed their testing protocols based on this story.

When we started out, it was challenging to convince hospitals that a concept like Renewal exists — they could not believe that an organization has a whole list of altruistic people willing to give a body part to a total stranger! With siyata d’Shmaya and hard work we were able to get the hospitals on board. Now they love working with us.

The Wellspring | December 2016 26

4

CAN YOU SHARE A POSITIVE STORY THAT YOU’VE RECENTLY EXPERIENCED? One husband was so inspired by his wife’s selfless act of giving her kidney to a total stranger that he himself decided to do the same.

5

CAN YOU SHARE A STORY THAT STANDS OUT IN YOUR MIND?

We once had a father of five, a rebbi in a yeshivah, who reached out to Renewal after suffering from acute kidney failure. Dialysis was imminent. The staff worked tirelessly and found a kidney donor that had previously tested and didn’t match another recipient. We also found a center that was able to prepare both donor and recipient within a small window of time so that this father of five was transplanted three weeks from the time he called Renewal. He beat dialysis and was back to teaching five weeks after transplant.

We once had an altruistic donor that very badly wanted to donate but he was overweight. He set his mind to it and proceeded to lose 50 pounds so that he could donate. He credits his donation with saving his own life.

7

WHAT WAS THE MOST INTERESTING REQUEST YOU’VE EVER MADE ON BEHALF OF A PATIENT?

We once had to ask a potential donor to undergo surgery the week before Pesach so that the recipient could avoid dialysis.

As hectic a time as right before Pesach is in general, in this case it was compounded because the donor had just married off her daughter. Nonetheless, the donor agreed and the recipient (a young mother of a little girl) avoided dialysis. Renewal also ensured that the Pesach planning was taken care of.

8

6

WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT KIDNEY TRANSPLANTS?

On the recipient’s end, I wish people would educate themselves sooner about preparing for kidney transplants. People tend to wait way too long before they actually decide to start the process and by then there’s not enough time to find a kidney and get transplanted before needing dialysis. Dialysis is a temporary lifesaver but it’s extremely debilitating to the body as it only does 10–15% of what a healthy kidney accomplishes. The kidney filters the blood, removing toxins from our body. Because of the buildup of toxins and fluids (which can lead to other illnesses, such as heart disease), many patients on dialysis ultimately reach the point where a transplant is no longer an option.

On the potential donor’s end, I wish more people realized that kidney donation is something regular people are doing. Though there is some pain involved, it offers the opportunity to literally save a life. We have been involved in close to 400 transplants since Renewal’s inception and it’s amazing to think how many families have benefitted from the selfless gift of our donors.

I also wish people realized that while kidney donation isn’t for everyone, it is an amazing uplifting experience.

The new life the recipient and his entire family gets out of kidney donation is indescribable. As grateful and appreciative as the recipient’s family is for everything, we often find that it is the donor’s family who walks away the most inspired by what their loved one has done.

It can and has saved lives.

WHAT’S THE BEST PART OF YOUR WORK? THE TOUGHEST?

The best part is the morning of a kidney transplant. Driving the donor to the hospital to donate a kidney is a wonderful experience. The air is filled with something special, something that words cannot describe.

The toughest day of the week is Monday. That’s when new patients register with us. We can sometimes meet four new patients a week. The reality is that while we are baruch Hashem doing more than one transplant a week, we sign up way more patients than we are transplanting. These patients are fathers, mothers, teachers, doctors, kids, from all walks of life from all across the U.S. and many international cities.

9

HOW DO YOU MANAGE THE STRESS THAT COMES ALONG WITH YOUR TAXING WORK?

Mondays are probably the most stressful day at Renewal. It’s difficult to see so many people suffering. It also gets stressful when we have a particularly difficult patient to match.

Finding a kidney for a young child on dialysis is probably the most heart-wrenching thing we are involved in. The size of the kidney can’t be too big so it eliminates a decent percentage of potential donors. While all these things contribute to our stress levels, at the end of the day knowing that another lifesaving transplant is in the works and closer to the finish line makes it all worthwhile.

We are blessed to have an amazing staff, our patient support staff led by Reb Menachem Friedman works diligently together to make these complicated transplants happen. We are all there for each other and that has enabled us to get to be the premier transplant organization in the United States.

10

WHAT WAS THE MOST HEARTWARMING COMMENT YOU’VE EVER RECEIVED? Obviously, introducing the donor to the recipient post-transplant is an amazing scene. Although we’ve seen it close to 400 times it still amazes me to no end. What warms my heart every time, and I hear it often, is when the donor says to me, “My only regret is that I can’t do it again.”

Kislev 5777 | The Wellspring 27

Well Informed

Naturally Well By Mindy Lewis

Calm Before the Storm The ultimate relaxation tool Our bodies don’t need a special reason to feel stressed out. With the busy lifestyles that we lead, there’s always one reason or another to bring the tension on. But is that reason enough to take away the pleasure of a calm, relaxed life? With Relax to the Max™ at your side, you can gracefully glide through the waves of life feeling cool, calm, and collected no matter what.

What Is Stress?

Stress is a measure of your mental and physical resistance to circumstances beyond your control. Stressors range from threats, demands, or changes to which you attach special, significant importance, and with which you may struggle or feel uncertainty. Common stressors include the loss of a vital connection through death or the emotional longing for someone who is unavailable, especially a spouse or family member; financial distress; being overworked at your job, at home, or in your studies; workplace and personal relationship struggles; divorce; and other fears of loss or inability to meet external demands.

The Mind-Body Connection Have you ever found yourself with sweaty hands or felt your heart pounding as you were writing a to-do list or thinking of an upcoming doctor’s visit? Then you can understand how stress affects both the mind and the body. When the body recognizes a trigger, it kicks into gear in order to protect you, producing hormones that elevate your heart rate, increase your blood pressure, boost your energy, and prepare you to deal with the problem. This has actually been a wonderful survival mechanism in humans and other species, especially when they had to protect themselves from predators and other threats. However, today, when we have to confront multiple challenges every day, such as paying the bills and juggling child-care and work, the body’s natural alarm system — this fight-or-flight response — may be stuck in the on position for much too long. It’s like that pesky alarm that never shuts off, draining its battery and wreaking havoc all around.

In most emotionally stressful situations, like those that result from ongoing worry, you don’t actually fight or flee. What happens instead is that you let the stress pile up inside, causing your stress hormones to surge.

Inositol: Calms the body, enhances the mood One main ingredient in Relax to the Max™ is Inositol, which is present in all tissues of the body, especially in the brain. Because inositol is essential for calcium and insulin signal transduction, as well as in modulating serotonin, deficiency of this vital vitamin may lead to anxiety or depression. Research also indicates that inositol is beneficial for stabilizing moods (American Journal of Psychiatry, 2006).

L-theanine: The essence of relaxation L-theanine is the predominant amino acid of tea that produces calming effects in the brain by increasing levels of serotonin and dopamine, and blocking the binding of L-glutamic acid to glutamate receptors. This “feel good” ingredient causes no adverse reactions. In fact, in Japan, theanine is added to soft drinks and chewing gum for the purpose of inducing relaxation.

The calming, mood-enhancing effect is achieved by helping to increase alpha-brain waves, electrical brain activity commonly present when you are very relaxed, literally putting you in a better mood.

Just as meditation, massage, or aromatherapy quiets the mind and body, theanine plays a role in inducing the same calm and feeling of well-being without drowsiness. It is a nontoxic, highly desirable mood modulator.

The Wellspring | December 2016 28

More Good-For-You Stuff The presence of the naturally tranquilizing ingredients in Relax to the Max™ ensures that even while the body enters a relaxed state, it isn’t a drowsy state.To support against stress hormones, the researchers at Maxi Health also added a balanced amount of vitamin C, L-Glutathione, and L-Taurine to the wonderful mix that will fill you simultaneously with energy and tranquilization. By choosing Relax to the Max™, you can finally enjoy even the most hectic times in your life in a calm yet energetic mode.

Fill up on good fuel.

Often, in hectic or emotionally overwhelming times, we neglect to nourish our bodies properly.

Dr. Drew Ramsey, author of The Happiness Diet, says, “The connection between the gut and brain is huge, and lots of interesting data supports the idea that the gut is a major mediator of the stress response.” By snacking mindfully, such as sitting down to a handful of nuts or a hard-boiled egg instead of a chocolate bar, you’re filling up on fuel that will energize you rather than increase your tension.

Stress-Buster 101 In addition to providing your body with the ideal natural relaxant, you can also take certain steps to keep your stress at bay. Find your own personal antidote to stress that works for you.

The next time you’re in a stressful situation, sit down and think what you could do to make the situation calmer. You know yourself best. For some, it’s walking on a daily basis. How about crossword puzzles? Knitting? Even sitting down to read for a few minutes could help. Usually, stressful times are also very busy times, and so it’s easy for us to neglect our needs. However, just getting away from the many obligations for a short me-time activity will give you the boost you need to carry on, refreshed.

For your mind too.

Exercise is not only beneficial to your physical health. It triggers the production of serotonin, which makes you feel good and relax more easily. Get those sneakers out of their hiding place!

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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

Not just L-theanine The L-theanine used in Relax to the Max™ is the only pure form of L-theanine protected by 40 U.S. and international patents and scientifically proven in clinical studies to be safe and efficacious. Independent laboratory analysis has verified that certain other products on the market claiming to contain “L-theanine” are only half L-theanine, the other half being a different form of theanine known as “D-theanine” which has not been scientifically evaluated in published studies.

Suntheanine® is not an extract of green tea, but rather is produced via a patented fermentation process that mimics the natural process in green tea leaves, resulting in a 100% pure L-isomer-theanine.

Living Well

Ask the Nutritionist By Shani Taub, CDC

Oh Chanukah, IsOh Chanukah… there a way to stay in control?

Q

I’ve been sticking to a healthy eating plan for almost a year now, and I can say that it has mostly gone well, Baruch Hashem.

I managed to stay in control over the summer and yamim tovim, which I know can be hard. But now that Chanukah’s coming up, I’m getting nervous. Chanukah was always my high eating time. The donuts and latkes are just too irresistible. Just thinking about them makes me salivate. Plus, they’re so part of the holiday tradition. How can I remain committed to my plan despite the temptations? Is it even possible, or should I let go and then take control again?

Too tempted

Shani answers:

A

Your question is one that many people ask, and I understand you for thinking that Chanukah is the hardest time of year to stick to a plan. But the truth is, every day can be hard if you have an attitude of feeling deprived. When you enter a pizza shop and choose salad over calzones, that’s also hard.

Passing up desserts on Succos is not an easy feat either.

What is it that gives us the ability and strength to do that all year long? It’s a switch in our mindset. It’s thinking, “I am making the decision to say ‘no.’” And this is the exact same mindset you need to get into before Chanukah comes up so you’ll feel empowered and capable of sticking to your plan.

A client recently sent me a quote that truly encapsulates this direction of thinking. “Sometimes, by saying no, you’re really saying the biggest yes.” When you turn down an offer for that “irresistible” donut or latke, you’re in essence

The Wellspring | December 2016 30

saying the biggest yes to a healthy life, to weight loss, to self-control. That victory in itself will empower you further and give you the courage to maintain your commitment for all eight days and beyond.

My take on the donut is that for those who need it, take one. If you know you’ll end up having one anyway, eat it guilt-free, but try to incorporate it into your plan. You can try a baked donut instead of a fried one, or form anything into the shape of a donut and eat that. I once tried to make a Shani Taub donut because many clients told me that Chanukah is not Chanukah without it, but the results were not impressive. So I tell those women who really can’t manage without it to take one, cut it in half, and eat it as slowly as they possibly can. Enjoy every bite.

For others, who will be guilt-ridden by indulging in this calorie-laden pastry, I advise to take one bite and then walk away. After fifteen minutes, I tell them to ask themselves,

“Do I need more?” If the answer is yes, go back and finish it. If you’d rather not give in to the temptation because you’re already feeling bad about that one bite, that’s your answer: stop right there. That’s the end.

If you’re craving the sweetness of the donut, I would advise you to take a slice of pineapple or suck on a lemon. The acidity on the taste buds banishes cravings for sweet foods, so keep this tip in mind all year long.

Regarding latkes, you can have a healthy latke and enjoy your Chanukah guilt-free. If you insist on the potato version, count it as your starch. Or, how about creating vegetable patties? One year, I made the most delicious vegetable latkes that even my kids enjoyed. The best part was the knowledge that I was filling their bodies with the real good stuff. (See my recipe in this issue’s Seasoned.)

Whatever you decide to do this Chanukah—from eating one bite of a donut, to a whole baked one, or none at all, remember that it’s more about the family time and the great atmosphere that will make this holiday memorable. If going off your plan makes you feel uncomfortable or disappointed in yourself, now you have some ideas that will help you truly enjoy the holiday!

FRY IT RIGHT If frying is your weakness on Chanukah or all year round, try using spray oil. Just add a bit water and use a high-quality non-stick pan and the results will be excellent. This works perfectly for patties, soups, scrambled eggs, and every other dish that you usually soak in oil.

WINTER WOES AVOIDING THE SNACK CLOSET Many people, especially mothers, find it hard to stick to a diet during the winter. While some people say that it’s easier for them due to the long stretch of routine, I also find that winter is harder for me, for several reasons.

First, we don’t have to get out that much, which may lead to needless lounging. But another major reason is that we mothers spend a nice stretch of time locked in every day—from about four to seven—trying to entertain our brood.

Entertaining, for most people, equals serving. What ends up happening is that you keep feeding the kids with this and that, nibbling along the way. But what can you do if you don’t want to eat all day and you don’t want your kids to eat all day either?

This is what I’ve instituted in our house, and it works wonders. I designate every day for a specific kind of non-food activity. Monday, for example, is play-dough day. As a self-confessed cleanliness freak, I never owned play dough before, but I decided that it’s more worth it for me to have happy children and a happy mother than a clean house.

Before we start the activity, I spread a large plastic tablecloth across the table and I let the action begin, while I sit at the kids’ side and help them along. On Thursday, we do library day. I pick the kids up from school and off we go.

One day we do popsicle sticks, and on another I arrange a playdate. As long as we focus on doing fun, entertaining projects, food takes a back-burner stance in both mine and the children’s minds.

Please send your questions to the nutritionist to nutrition@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, premeasured foods and delicacies sold at supermarkets and restaurants.

Kislev 5777 | The Wellspring 31

Living Well

In Good Shape By Syma Kranz, PFC

Fitness 101: Cardio HIIT That exercise is highly advantageous to the body is an indisputable fact. Among other excellent benefits, it helps with weight loss, builds muscle, improves metabolism, reduces the risk of many diseases, and enhances your mood and mental health. But you may be wondering how particular exercises score on this list—which is better for what. In the next few articles, we will take a look at the primary fitness workouts that are popular today and discuss the description, pros, and cons for each.

Workout Description Cardio HIIT is indeed the latest hit. With better results in less time, this workout helps you melt fat really fast. High-intensity interval training, aka HIIT, is a form of cardio that intersperses intervals of high-intensity exercise (such as sprinting) with interval of low-intensity exercise (such as walking at a slow pace) or complete rest. This departure from continuous steady-state cardio that most people do at a moderate intensity for 30–60 minutes puts your body on fire. With HIIT, you’ll be running breathlessly or working really hard for brief stretches, but the final results will be better in less time.

Calories burned per workout: About 300 in 20 minutes Areas targeted: Full-body workout, especially thighs, gluteus, and hamstrings

Development HIIT was developed decades ago by track coaches to better prepare runners. At the time, it was known as “Fartlek” training, which combined the Swedish words of speed and play. Today, its use in the fitness industry has become widespread due to the research-based evidence of its efficacy and incredible health and fat-loss benefits. In fact, studies comparing HIIT to continuous steady-state exercise have shown that HIIT is far superior for fat loss, despite requiring less time to complete.

The Pros Increase Fat Loss One of the first studies to discover that HIIT was more effective for fat loss was done in a 1994 study by researchers at Laval University in Canada. They reported that young men and women who followed a 15-week HIIT program lost significantly more body fat than those following a 20-week continuous steady-state endurance program. This, despite the fact that the steady-state program burned about 15,000 calories more than the HIIT program.

A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week HIIT program and dropped 2 percent in body fat, as compared to those who followed a continuous steady-state program and experienced no percentage drop in body fat on a treadmill.

A study from Australia reported that females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.

Rev up Your Metabolism A 1996 study from Baylor College of Medicine in Texas reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.

Build Fat-Burning Muscle The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.

A new study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat. Researchers reported that 6 weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 50 percent. Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting.

The Wellspring | December 2016 32

The Cons HIIT is a strenuous workout that includes some not-so-safe exercises for those who are not physically fit, so the risk for injury is high. Positional changes can lead to dizziness or blood pooling in the lower extremities. Plus, doing too much too soon can cause excessive muscle soreness.

The Program The usual HIIT workout starts with a work-rest ration of 1:4 in Phase 1 for a total workout time of just under 15 minutes. Phase 2 bumps up the amount of time in the “work” phase, bringing the ratio up to 1:2 and the total workout time to 17 minutes. In Phase 3, the rest ratio is cut in half, bringing the ratio up to 1:1. The total workout time increases to 18½ minutes. Finally, in Phase 4, the rest ratio is cut in half again, raising the ratio to 2:1 and the total time at 20 minutes. This will put you in the advanced ranks for HIIT.

Try It at Home!

The key is to start slow and approach the workout at your own pace. That may mean trying interval training at home rather than signing up for a class right away. Here is an example of a cardio-strength interval workout you can try on your own: Cardio-Strength Interval Workout Duration: 20 minutes Equipment required: picnic table or sturdy table and chair, hand weights Warm up: 3 to 5 minutes Begin by doing a fast walk, shoulder rolls, side lunges or inchworm (bend forward, place hands on floor and then walk hands out to push-up position. Walk hands back toward feet and return to standing).

Cardio segments Examples include: running, fast walking, jumping jacks, high knee lifts, jumping rope. Choose the activity that helps you work at an intensity level you would classify as “hard to very hard.”

Strength segments The goal is to do the strength exercises quickly to raise heart rate, while maintaining good form throughout. If using weights, choose a weight that puts you close to max fatigue at the end of 45 seconds.

Transitions You have 15 seconds to transition between moves.

Ready to begin?

Cardio (1 minute): For each cardio interval, choose one of the exercises listed above, such as running, jumping jacks, etc.

Strength (45 seconds): squats. Stand in front of bench. Touch bottom to bench and stand back up. Repeat. (Hold weights down by your sides for more intensity.)

Cardio (1 minute), Strength (45 seconds): Push-ups with hands on top of the picnic table (easier) or on the bench (harder). Keep head above the heart and body in one long line (no sagging hips or bottom protruding).

Cardio (1 minute), Strength (45 seconds): Step-ups. With your right leg, stand in front of the picnic bench and place entire your right foot on bench and step up to tap left toe on bench, then step down. Repeat on same leg. (Hold hand weights for more intensity.)

Cardio (1 minute), Strength (45 seconds): Step-ups with left leg (same as above with left foot on bench).

Cardio (1 minute), Strength (45 seconds): Right bent-over row (place hand weight in right hand with the left knee and left hand on the bench.) Lift right hand towards side ribs and elbow toward sky until bent about 90 degrees.

Cardio (1 minute), Strength (45 seconds): Left bent-over row (place hand weight in left hand and right knee and right hand on bench). Lift left hand toward side ribs and elbow toward sky until bent about 90 degrees.

Cardio (1 minute), Strength (45 seconds): Tricep dips. Facing away from table, sit down and rest hands on the bench.

Walk your feet away from you until your bottom slides off the bench and you’re supporting yourself with your arms. Bend and straighten arms, lowering your body each time. (Place a weight in your lap for more resistance.)

Cardio (1 minute), Abs (2 minutes): Do an abdominal exercise of your choice, such as crunches or sit-ups.

Stretch and you’re done!

Syma Kranz, PFC, is a certified aerobics, Pilates, and Barre instructor, as well as the fitness director at Fusion Fitness in Lakewood, New Jersey. What started out as a small exercise class in her home catapulted into a popular gym that prides itself with tzanua, professional instructors and an appropriate atmosphere with lyric-free music and proper attire. Syma specializes in training women to integrate fitness into their busy lives, paying special attention to proper form and alignment and specializing in core and pelvic floor strengthening.

Kislev 5777 | The Wellspring 33

Living Well

  The Wellspring | December 2016 34

Cover Feature By Shiffy Friedman

Is light therapy an antidote to SAD? “I wouldn’t call myself a sad person,” says 26-year-old Libby, a part-time secretary and mother of two. “All summer long, I’m happy, even peppy, doing my duties with a spring in my step.” But when December would roll around, even Libby did not recognize herself.

E

very winter, I always felt like I wanted to cry, like things were just chronically dark and gloomy.

I wanted to sleep all day and found it hard to leave the house. I would lie under my covers every morning and fantasize that my husband was taking the kids to school and that my boss called to give me a day off. It was hard for me to get my basic chores done, let alone with the joy my family and I were used to.”

For two arduous winters, dark and gloomy days stretched into dark and gloomy nights for Libby.

She had no interest in keeping up her vibrant social life, practically turning into a hermit by the time Chanukah came around. Finally, last year, upon the urging of her baffled husband, she went to see a therapist. “I received a diagnosis of SAD,” reports Libby. “Seasonal Affective Disorder is real. It really puts you away during the winter months, as if this time in your life does not exist. It’s awful. The more I learned how prevalent this condition is, the more I realized how many people around me, especially women, must be suffering in silence.”

Winter blues is a common phenomenon that affects millions of people during the months when the sun’s rays are scarce. On short days, people are much more prone to be irritable, snappy, and generally unhappy.

Kislev 5777 | The Wellspring 35

Living Well

Cover Feature

In addition to bathing the world in warmth, the sun’s brilliant light generates within us humans the production of serotonin, the feel-good chemical that promotes happiness, vitality, and inner peace. For many people, being deprived of this chemical leads to a severe case of winter blues, known as SAD. “Once I received my diagnosis,” recalls Libby, “I asked, ‘Now what?’ I’m not one to put my hands up that quickly. Would my condition of SAD hold me hostage every single winter for the rest of my life? That would be preposterous!”

From the outset, Libby opted to stay away from mood-altering drugs. As much as her seasonal depression was incapacitating, filling her brain and body with a foreign substance on a daily basis did not appeal to her. Could there be a safer, healthier alternative with no side effects? The solution Libby found to her all-too-common condition was, to put it aptly, illuminating.

She learned that in order to combat the lack of sunlight in winter, simply purchasing a special light that emits high-intensity ultraviolet-filtered bright-light and basking in its glow for several minutes every day could mimic the benefits of sitting in the sun. Indeed, bright-light therapy, or phototherapy, has become the treatment of choice throughout the US and around the world for those struggling with SAD. Recommended by top psychologists and psychiatrists, like Dr. Robert Levitan in Canada and Dr. Michael Terman in the US, this healing method has consistently produced optimal results.

“At first, I was skeptical about trying this method, but I figured I had nothing to lose. Every morning last winter, I went straight from bed to the light and basked in it for thirty minutes before starting my day.

Phototherapy literally rescued me.

I was so surprised that a light box could make such a difference, but it

The Wellspring | December 2016 36

did. I look forward to using it again this winter.”

Incredibly, Libby reports that she felt the change immediately.

Already in the first week of using her light box, she was filled with the urge to get her house in order, and then to return to the gym. Her life

The solution Libby found to her all-toocommon condition was, to put it aptly, illuminating. was filling with light again.

The lights emitted from a quality light box affect brain chemicals linked to mood and sleep, easing SAD symptoms. Different from the average fluorescent light bulb, the light box provides a minimum of 10,000 lux (a measure of light intensity), which is about 100 times brighter than usual indoor lighting.

The light of a bright sunny day, on the other hand, ranges from about 30,000 lux in winter to 100,000 lux on a summer’s day. The light emitted by the light box is also qualitatively different from a regular light bulb; it appears as white but essentially contains a whole rainbow of color.

“When I sat before the light,” says Libby, “I had to keep my eyes open but not look directly at it. It was the perfect time for me to daven Shacharis, to thank Hashem for the gift of light therapy and ask for His help in the day ahead.”

Sun in a Box Other benefits of light therapy In addition to combatting SAD, phototherapy can ameliorate vari-

ous other conditions. Because the light box expertly mimics sunlight, it can be used to restore the circadian rhythm (sleep-wake pattern) in the body. For this reason, light boxes have been enjoying a prominent presence in elderly care facilities, as the older population often struggles with maintaining proper sleep and wake cycles. For someone who works the night shift, the light box makes for an excellent awakening tool. It helps the body fall into sync with the irregular schedule, tricking the body to “think” that morning has come even while the world outside is nestled in darkness. If you’ve recently suffered from jet lag, you know how annoying it is to lie awake in bed, begging your body to fall asleep while it’s still in day mode. By using a light box to set things straight, you can readjust your schedule in no time.

Without suffering from SAD, or even winter blues, many people have a hard time waking up in the morning. Especially those who need to rise before the sun, emerging from under the covers to face a slumbering world is a mammoth task. Here, too, the light box can come to the rescue. When you expose yourself to the light box at the time you want to wake up, your body will believe that the sun has already risen, thereby making the wakeup process much easier and more pleasant.

“Once I joined the light box craze,” says Libby, “I heard of more and more people who were enjoying its benefits. Women suffering from depression or mood swings during pregnancy told me that they’ve seen great success with the product. One company even produces a special light that replicates sunrise. The colors of the light change as it becomes brighter and brighter, helping the person awaken gradually. For me, it’s been a miracle—truly the sun in a box. I can finally welcome winter this year and look forward to the coziness and family time it offers.”

An Inside View:

Q&A With Dr. Michael Terman MICHAEL TERMAN, PH.D., IS A PROFESSOR OF CLINICAL PSYCHOLOGY AT COLUMBIA UNIVERSITY’S PSYCHIATRY DEPARTMENT, PRESIDENT OF THE CENTER FOR ENVIRONMENTAL THERAPEUTICS, AND DIRECTOR OF THE COMPREHENSIVE CHRONOTHERAPY GROUP, WHICH SERVES PATIENTS WITH CIRCADIAN RHYTHM DISORDERS. HIS TREATMENTS FOCUS ON MENTAL HEALTH INTERVENTIONS THAT SUPPLANT OR SUPPORT STANDARD DRUG THERAPY, AS DESCRIBED IN HIS BOOK RESET YOUR INNER CLOCK. HOW PREVALENT DO YOU THINK SAD IS IN THE UNITED STATES? This sounds like a simple question, but it isn’t! For one thing, attempts at generating epidemiological estimates of SAD have not fulfilled the research benchmarks of random sampling and one-to-one interviewing of a nationwide sample. We’re relying mainly on small studies using questionnaires, with spotty geographic distribution.

Secondly, we need to be specific about what we mean by “SAD.” Must there be a major depressive episode almost every year, with at least three years in a row? We know that individual patients might spontaneously experience milder symptoms some years, even if they are not taking medications. There are probably twice as many sub-SAD sufferers each winter as those with debilitating symptoms.

And they, too, can benefit from light therapy.

Thirdly, the distribution of SAD varies widely across the US, so if we cite the usual average estimates—say 3% of the population, or about 10 million people, and 20 million more with sub-SAD—that doesn’t tell you your chances of having it based on where you live, your age, gender, and family history.

The latitude of residence within the US continent— ranging from about 25 to 45 degrees—shows wide contrasts in the occurrence of SAD. Conventional wisdom is that SAD rises the farther north you live, because winter nights are longer the higher you go. However, our data from the largest survey look different. More than 5000 volunteers from all over the country responded anonymously to a Web request to complete diagnostic questionnaires for seasonality and depression, which allowed us to tally cases of SAD. The prevalence of SAD gradually increases moving from the far south to the middle states (about 38 degrees north), and then levels off, or “ceilings out,” farther north.

Compare our results with negative findings from Europe, where studies have been unable to detect a latitude effect on the prevalence of SAD. How can that be? All of Europe lies at latitudes parallel to the upper half of the US, the region where prevalence of SAD ceilings out. Still, the lack of a latitude effect on this disorder has caused naysay-

ers to reject the fact that SAD reflects reduced daylight availability in winter.

HOW DID YOU GET INTO THE FIELD OF LIGHT THERAPY? Through a back door. My graduate school career at Brown focused exclusively on brain, sensory, and behavioral science, with the intentional exclusion of clinical psychology and psychiatry. “Sloppy data” is how my advisor explained the exclusion. I focused on lab rats, not people.

I studied how their activity-rest cycles corresponded to the daily light-dark cycle, and how the cycle persisted even when we left the lights on or off for days or weeks at a time. With longer nights—artificial “winter” in the lab— activity was delayed to a later clock hour.

Around the same time, colleagues at the National Institute of Mental Health were observing a similar pattern in patients with depression. Winter depression particularly drew their attention. The late activity pattern of winter could be reversed within days by giving bright light exposure before the sun came up outdoors—and the depressions remitted! This correspondence between lab and clinic results inspired me to shift to psychiatric research at Columbia, where I designed clinical trials of timed light exposure and its effect on depressed mood and sleep. I devised variations on the light on/light off switching that was the standard method of the animal lab. I reasoned that since light at the start of the day seemed most important, the gradual dawn preceding sunrise might also have antidepressant potency. Even at far lower light levels than standard bright light therapy, patients got better as the bedroom grew gradually brighter while they slept, even though it was still pitch dark outside in winter. And so, dawn simulation joined the collection of therapeutic options.

HOW SUCCESSFUL WOULD YOU SAY LIGHT THERAPY IS IN TREATING SAD? The answer to this is the same as for your first question on how prevalent SAD is: it all depends.

A critical factor of successful treatment is the timing of light therapy sessions relative to the patient’s individual Kislev 5777 | The Wellspring 37

Living Well

Cover Feature

circadian rhythm. The famous “clock in the brain” generates different time schedules in different people. The range spans from extreme morning types to extreme evening types. If everyone took light therapy at the same time of day—say, 6 AM—there would be a spread of results from strong positive effect, to no effect, to a negative effect with worsening symptoms. One person’s circadian time can be six hours displaced from another’s. Physiologically speaking, 6 AM to you might be equivalent to 12 noon for me. We can measure these individual differences by lab tests of saliva or blood samples taken across the evening up till bedtime. At some point, the melatonin hormone begins to rise—marking the beginning of one’s physiological night. My studies showed that light therapy works best when you wake up for treatment sessions about 9 hours after your evening melatonin onset.

If you delay light therapy till later in the morning, the benefit wanes.

You need to know your circadian anchor point to fulfill this timing prescription. I found a way to do it, using a set of questions that probe one’s best and worst hours for mental focus, physical energy, sleep onset, and so on. All these factors vary with your circadian clock and relate to your melatonin cycle. You can take the chronotype quiz at http://www. cet.org/self-assessment. It will give you a best estimate for scheduling light therapy to maximize mood improvement.

IS THERE ANOTHER ALTERNATIVE TREATMENT FOR SAD? Always the skeptic, I have sought non-light, non-circadian interventions that provide clinical improvement for the same disorders that respond to light. One success story has been exposure to high concentrations of negative air ions from an electronic device that can be used in brief daily sessions or left running 24/7 in the bedroom.These air ions are imperceptible. Basically, they are oxygen molecules with an electric charge added by an ionizer device, maintained in the air circulation by an envelope of microdroplets of H2O. You can’t tell whether the ionizer is active or quiet, but in controlled trials, it was patients using the active ionizer who felt better. We have seen some who respond to negative ions the same way they respond to light, but others who respond selectively to one or the other. This is good news for the occasional non-responder to light therapy. This is an alternate treatment to try, with a good success rate and minimal side effect profile. One doesn’t have to revert to medication.

Unlike light, however, we don’t have a grasp of the mechanism of action of negative air ions. It remains something of a mystery, waiting for an insightful scientist to solve. I do have a hypothesis, but it is yet to be tested. Inhaling ionized air may boost oxygenation of the blood, much like the effect of intense aerobics, but without the physical exertion. If that were true, the question becomes how or why is oxygenation antidepressant?

That’s a question for someone else to answer. It may be well worth the effort and expense of a new clinical trial with online blood testing. There may be other hypotheses that take precedence.Yes, it would be nice to know the answer, but meanwhile we think we have a safe and effective alternative to medication. By contrast, in 50 years of research on antidepressant drugs, Big Pharma has come up with nothing substantially new and better, and the nonresponse rate to drugs remains disturbingly high.

Women in their childbearing years have been singled out as most vulnerable, although I must say that this finding should consider that in our society men are less likely to report depression.

CAN YOU SHARE A PARTICULAR CASE WHERE LIGHT THERAPY PROVED EFFECTIVE FOR A PATIENT? I would go back to Herb Kern, who was the first patient to use bright light therapy, under the guidance of doctors at the NIMH. He was a chemical engineer who had kept a multiyear diary of his mood state.

There were periods when he felt so low that his work nearly halted, and others when his thoughts were so speedy that he could not accomplish. In between, he was a very clear thinker and accomplisher. On reviewing these logs, he saw a seasonal pattern jump out, with fall to early winter reliably showing the worst symptoms. He perceived the connection of seasonal light availability to his bipolar cycle. This confirmed the discovery at NIMH that turning on a bright light at night, when melatonin is high in the bloodstream, causes the flow of this hormone to immediately cease. Herb Kern was instrumental to the identification of SAD and light therapy. His doctors honored him with co-authorship of the first journal manuscript on SAD, which sparked the field into action.

The Wellspring | December 2016 38

ARE CERTAIN PEOPLE MORE PRONE TO SAD? There’s a combination of factors at play here. Women in their child-bearing years have been singled out as most vulnerable, although I must say that this finding should consider that in our society men are less likely to report depression—or, indeed, even to recognize it in themselves. There is also the luck of the genetic draw: some people, often with a network of close relatives who suffer from the disorder,

are more likely to show SAD symptoms than the rest of us.

And then there is location—the same person who experiences winter depression in Indiana may feel perfectly fine all winter in Georgia. Not that the decision to move should be made instantly! SAD is found to a certain extent everywhere in the US, and although a move south might improve your chances of not being affected by it, it’s no guarantee.

YOU WROTE A HIGHLY POPULAR BOOK, RESET YOUR INNER CLOCK. WHAT ARE THE MAIN PRINCIPLES THAT YOU SHARE IN IT? Not to brag, but one reviewer, Dr. Raymond Behr, wrote, “As a practicing psychiatrist for over 35 years I found this book to be probably the most interesting that I have read.

It has given me a new way of looking at an important new treatment modality to use in treating probably most patients who walk through my door.”

Since a lot of what I teach is completely new to most clinicians, I emphasize in this book that patients study up and take initiative in bringing this treatment method to their doctors, and asking them to look at the book and consider supervising light therapy as a treatment option. Indeed, a definitive double-blind study published in 2016 showed light therapy is superior to Prozac for treatment of non-seasonal depression, which opens vast new opportunities for clinical application. Patients can show their doctor our summary report.

A major theme in the book is how the circadian timing system guides our physiological and mental state across life stages, a theme with distinct variations. For example, why do our teens fall into the trap of very late sleep onset followed by enforced early awakening for school, and associated constant fatigue, often with serious bouts of depression? The answer is that puberty triggers a delay in the inner clock, which maintains alertness into the first part of the night; this is not a mere sign of adolescent rebelliousness! With such patients, I wait until winter or spring break, or summer vacation, and get their parents to allow them to sleep unencumbered by the usual obligations. That means they might go to sleep at 3 AM and wake up at noon (or later), keeping the bedroom darkened. Such is their circadian night, even though the sun has risen hours earlier. Next, I have them begin light therapy

near the end of the circadian night, pushing the inner clock earlier. Step-by-step, we bring the inner clock into synchrony with day and night, and the teen returns to school as a new person.

AT WHAT TIME OF DAY IS LIGHT THERAPY MOST HELPFUL? As I pointed out before, the optimum timing for treating depression depends on the individual’s chronotype, the degree to which he or she is a morning type or evening type. I would add that using light at the wrong time of day, especially in the late evening, can create insomnia and worsen depressive symptoms. So, light therapy is a double-edged sword, and it must be used knowledgeably.

FOR WHAT OTHER CONDITIONS DO YOU RECOMMEND LIGHT THERAPY? Research in this area is blossoming. For example, we’ve learned that light-responsive depression is not exclusively tied to long winter nights. Light therapy can work even for people who have had continuous depression for years, without seasonal variation. There have been other successes for people with non-seasonal depressive cycles, even including bipolar disorder. This range of applications greatly extends the purview of the technology and the prospect of relieving a serious medication burden.

Additional clinical trials are extending the scope of light therapy far beyond the treatment of mood disorders. Light therapy is beginning to be used to slow or allay the cognitive decline in dementia, with exciting results shown in studies of patients with early Alzheimer’s disease. Many of the motor disturbances of Parkinson’s disease improve with long-term use of light therapy. Cognitive symptoms of Attention Deficit Hyperactivity Disorder improve with light therapy, regardless of whether the patient is depressed. Trials with promising pilot results are also underway for its use in treating Obsessive Compulsive Disorder.

WHAT UNDERLIES THESE NEW INVESTIGATIONAL SUCCESSES? My simple answer is adjustment of the circadian timing system, which modulates the activity of every cell in our body. Timed light exposure is nature’s way of keeping the activity of these cells in check.

TEMPTED TO BUY A LIGHT BOX? HERE’S WHAT YOU SHOULD LOOK OUT FOR: 1. LUX IS KEY Make sure to purchase a light box that emits a full 10,000 lux. There are many cheaper versions out there that don’t offer physician-recommended lux output.

2. DISTANCE Make sure you are able to sit at a minimum distance of 8 inches away from the light box and still feel the rays.

3. NO TO LED Stay away from LED light boxes. Doctors warn against eye damage which may occur from direct LED light exposure.

4. ULTRAVIOLET-FREE Ensure that the lamp you purchase is UV-free. Ultraviolet rays can be harmful to your health.

Kislev 5777 | The Wellspring 39

Alluring, invigorating and refreshing. This cheerful collection of teas blends the coolness of Moroccan Nana™ leaves with the warmth of exotic herbs and spices.

Treat yourself to a bouquet of enticing flavors and aromas inspired by Moroccan tradition. Pacify your body and refresh your soul.

ISSUE 11 DECEMBER 2016 KISLEV 5777

Of Donuts and Diets

EAT WELL: TANGERINE PIE FOR SHABBOS CHANUKAH

Chanukah Gelt

Dear cooks, I want to share my Chanukah tale with you. For many years—too many years to count—Chanukah meant a daily loading of greasy, sugary “foods” for eight days straight. It was all about jelly, custard, caramel (when my taste buds matured), and then back to jelly. Until, I grew up. One year, as I was carrying home that very first box of donuts of the season, I asked myself whether I was really doing anyone a favor. My body definitely did not appreciate the overload of sugar and calories, and I was sure this was not what our Chachamim meant by celebrating Chanukah. That year, I did not as much as lick even one donut.

But by the time the eighth night rolled around, my children’s faces chronically covered in confectioner’s sugar and chocolate, I felt deprived. It was Chanukah after all. So the next year, I decided on a compromise. In this issue’s Seasoned, I share some of my delectable dairy dishes with you—dishes that resonate with the beauty and minhagim of this special time, but also with our desire to remain in control and healthy. Enjoy them at your Chanukah party and all year round!

Happy cooking,

-Levia

This is the healthy latke recipe that’s a winner in our house. Combine a grated celery knob and onions with an egg white and basic spices. Spray a non-stick baking sheet with spray oil, shape the mixture into latkes and place them on it. Spray the latkes also, and then bake until golden.

SHANI TAUB, CDC I use my donut-shaped muffin pan to create very tasty vegetable latkes for myself and my family. I also incorporate the Chanukah theme into every healthy course—spraying paprika around a dreidel cutout and then removing it from the plate, arranging carrot sticks or peppers in the shape of a menorah, etc., to keep the Chanukah spirit in the plate minus the calories and junk.

LIBA SOLOMON, CNWC Kislev 5777 | The Wellspring 43

Eat Well

Recipes By Levia Joseph Styling & Photography By Malky Levine

Classic Waldorf Salad with Creamy Avocado Dressing To me, Waldorf Salad screams winter. The rich medley of fruits and vegetables, topped with a welcome change from mayonnaise, makes this our family’s go-to Chanukah salad.

Salad: 2 green apples, thinly sliced 2 red apples, thinly sliced

8 stalks celery, finely chopped 1 cup fresh parsley 1 cup cranberries

1 cup roasted walnuts 3/4 cup dried apricots 1 cup pomegranate seeds

Dressing: 1/2 cup plain Greek yogurt 1/2 avocado

juice of 1 lemon 1 Tbsp honey

1 tsp apple cider vinegar pinch of salt

Place all salad ingredients in a bowl.

In a separate bowl combine all dressing ingredients and blend 2-3 minutes until creamy.

Toss the salad with the dressing and serve.

Baron Herzog Pinot Grigio

NUTRITION NUGGET This is a perfect fall recipe that incorporates all the tastes and textures that promote satiety according to Ayurvedic medicine.

They include: sweet, salty, savory, crispy, crunchy, and chewy! So load up on this vitamin-and-fiber- packed salad. Note, for a sugar-free variety use raisins—I love the golden ones with this recipe!

--Dr. Rachael Schindler Kislev 5777 | The Wellspring 45

(But worth it.)

Eat Well

Recipes

Divine Eggplant Latke and Brown Rice Combo

This dish makes for the perfect Chanukah party appetizer. Hearty, tasty, and full of good-for-you ingredients, it takes the oliveoil tradition to the next level. Who needs potato latkes when we can have these?

Eggplant Latkes: 1 eggplant, peeled and cut 1 small onion

2 eggs 1/4 cup olive oil 1/2 cup whole wheat flour

1/2 tsp salt 1/4 tsp black pepper

Preheat oven to 350˚.

Using the shredding disc of a food processor, add the eggplant and onion to achieve a noodle-like mixture.

Place the mixture in a bowl. Add the rest of the ingredients and stir until well combined.

Heat olive oil in a skillet. Add small amounts of the mixture to create latkes.

Let them cook on a low-medium flame for 7 minutes on each side.

Spread the latkes on a lined cookie sheet and place them in the oven. Bake on 350˚ for 1/2 hour.

Brown Rice: 1 cup brown rice 1 small onion, diced

1 small tomato, diced 2 1/2 cups water

1 tsp oil 1 tsp salt

Elvi Cava Brut

Add all ingredients to a pan. Seal with silver foil and bake 1 hour.

Topping: Tomato Sauce Basil Mozzarella cheese In a lined pan assemble the towers by putting a latke, rice, and another latke on top of that.

Pour tomato sauce over the top layer. Sprinkle with basil and then mozzarella cheese.

Heat in oven for 10-15 minutes until heated through.

Can be served as an appetizer or side dish.

Yield: 4 Servings

NUTRITION NUGGET This recipe is jam packed with nutritional value and eats like a meal!

For a gluten-free variation, I would shred zucchini and sweet potato and add ¼ cup of ground flax seed meal to add some heart-healthy omega 3's as well as added fiber, in place of the whole wheat flour. You will get more nutrients with your multicolor vegetables as well as a lovely nutty flavor from the flax, which pairs well with the eggplant. To your health!

-- Dr. Rachael Schindler Kislev 5777 | The Wellspring 47

Eat Well

Recipes

Dairy Donut Delights

How can we skip dessert on Chanukah? We say no to skipping it, but no to empty calories too. This is a delectable compromise: a dairy baked donut that is rich in flavor and nutrition. Savor every bite!

1 cup whole wheat flour 1/3 cup white flour 1/3 cup xylitol 1 tsp baking powder

1/4 tsp baking soda 1/4 tsp salt 1/4 cup maple syrup 1 cup plain yogurt

1 egg 1Tbsp olive oil 1/2 tsp vanilla extract 1pkg blueberries (can be fresh or frozen)

Maple Cheese Glaze: 2 oz whipped cream cheese

2 Tbsp butter, softened 1 Tbsp maple syrup

1/4 tsp vanilla extract 1/8 cup milk, or amount needed to reach the desired consistency

Preheat oven to 350˚.

Grease a doughnut pan with cooking spray.

In a bowl, mix together all the dry ingredients—flour, xylitol, baking powder, baking soda, and salt.

In a separate bowl, mix the yogurt, egg, olive oil, and vanilla extract until combined.

Add the wet ingredients to the dry ingredients and mix until well combined.

Spoon the batter into the prepared doughnut pan, not all the way up to the rim. Drop in some blueberries into each doughnut.

Bake 12-14 minutes. You can insert a toothpick to check if they’re done.

For the glaze, add all ingredients to a bowl and mix well until a smooth consistency is achieved.

NUTRITION NUGGET This is a great option for a low-fat version of a donut or as a snack. By minimizing the white flour or even using white whole-wheat flour and substituting the maple syrup for honey, you will have a lower glycemic index donut, as well. The great news is that the kids will love it just as much as you!

--Dr. Rachael Schindler

Eat Well

Nutrition Facts in a Shell By Devorah Isaacson

Here’s the place to check out nutrition labels for the nutrition-laden produce that come in their natural peels-- just so you know what wholesome goodness you’re feeding your family and yourself!

This Month:

Tangerines

I doubt I’m the only grown-up around who still eyes the first appearance of those wooden tangerine boxes with childish glee. Its mere sight conjures up an image of a long winter’s school day, the familiar refreshing citrus smell bursting through the peels and out of my school bag, tickling my nostrils as I wait impatiently for the teacher to dismiss us for recess. That’s when we would all gather at the garbage can to engage in the same messy activity: peeling. (The really particular kid would give up her snack to the friend who’d peel hers!)

Distinguished from oranges by their smaller size, loose and more easily peelable skin, and sweeter, juicier flesh, tangerines are the perfect go-to snack when you’re in the mood of something that’s good to your tongue—and your body too. In addition to being incredibly flavorful, fun, and juicy, tangerines are bursting with nutrition.

Principle

Nutrition Value

Percentage of RDA

Energy

53 Kcal

2.5%

Carbohydrates

13.34 g

10%

Protein

0.81 g

1.5%

Total Fat

0.31 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

1.8 g

5%

Folates

16 µg

4%

Niacin

0.376 mg

2.5%

Pantothenic Acid

0.216 mg

4%

Pyridoxine

0.078 mg

6%

Riboflavin

0.036 mg

3%

Thiamin

0.058 mg

5%

Vitamin C

26.7 mg

44%

Vitamin A

681 IU

23%

Vitamin E

0.20 mg

1%

Vitamin K

0 µg

0%

Sodium

2 mg

<0.5%

Potassium

166 mg

3.5%

Calcium

37 mg

4%

Copper

42 mg

4.5%

Iron

0.15 mg

2%

Magnesium

12 mg

3%

Manganese

0.039 mg

1.5%

Zinc

0.07 mg

<1%

Carotene-B

155 µg

--

Carotene-A

101 µg

--

Crypto-xanthin-B

407 µg

--

Lutein-zeaxanthin

138 µg

--

Lycopene

0 µg

--

Vitamins

Electrolytes

Minerals

Phyto-nutrients

The Wellspring | December 2016 50

First and foremost, tangerines are an excellent source of vitamin C and fiber. In fact, the nutrient content in tangerines — for example, its antioxidant level — is considerably higher than in oranges. Vitamin C, in particular, plays a vital role in boosting the immune system (the perfect winter fruit!), as well as in wound healing and iron absorption. At 47 calories a piece, you surely can’t go wrong with this treat.

A good tangerine is firm or slightly soft, and feels heavy for its size (lots of juice in there!). Choose tangerines with smooth, bright-orange, unblemished skin. Tangerines keep well in the refrigerator for up to two weeks.

What’s the Difference Between Tangerines and Clementines?

Mandarins are a class of oranges that are flatter on both ends, have a mild flavor, and are very easy to peel. This class includes both tangerines and clementines.

Clementines are the smallest member of the mandarin family and are seedless. Their peel is smooth, glossy and deep orange and they're in season from November until April.

Tangerines, on the other hand, are not as small. Light orange in color and slightly tart, they contain higher levels of synephrine, a decongestant. Tangerines are in season from November until January.

In Your Plate!

• Ever tried tangerine juice? Take my word for it, or juice the fruit yourself for that deep, rich flavor. Add it to your tea to enhance its zing.

• Add tangerine slices to your next lettuce salad. It’ll give you a great squirt of citrus punch.

• Tangerine Pie Stocked up on too many tangerines? Try this in a pie crust for your next Friday night dessert: Mix 3 eggs, the juice plus zest of 4 tangerines, 2 tablespoons lemon juice, 1/2 cup honey, a pinch of salt, and 1 tablespoon of any flour in the food processor. Garnish with thin slices of tangerine. Bake for 20–25 minutes in a preheated 350°C oven until the edges are golden and the center is set. Cool before slicing.

Wholesome Fun in the Kitchen!

Candied Tangerine Peels Here’s a great Chanukah night activity, the outcome of which both kids and adults will enjoy. Collect the peels of about 10 tangerines, wash and pat them dry, and cut them into thin strips about the size of matches. Place in a large pot filled with 5–6 cups of water and add a pinch of salt. Boil on medium heat until the peel is tender (about half an hour). Drain, cover with fresh, clear water, and bring to a boil again. Drain thoroughly, add 1 cup of honey. Simmer on low heat for 30–40 minutes or until all of the honey is absorbed. Turn the mixture over frequently.

Remove from heat, and cool until the peel can be handled.

Enjoy this chewy snack with some tangerine-flavored tea for the ideal winter treat.

Kislev 5777 | The Wellspring 51

Eat Well

Nutrition Tidbits in the News By Liba Solomon, CNWC

ROOTING FOR RED It’s the color your brain likes Here’s something interesting to think about regarding how your brain operates.

Red means “Green light, go for it!” Green means: “Hmm, better not!” Acting like an upside down traffic light in our brain, color helps us decide whether or not to eat something. According to Scientific Reports, the International School for Advanced Studies (SISSA) in Trieste found that vision is the main sense we use to guide us in food choices. To evaluate calorie intake, we rely on a “color code.”

According to some theories, we humans have this visual system to easily distinguish nutritious berries, fruits and vegetables from jungle foliage, says the neuroscientist who headed the study. We’re particularly efficient at distinguishing red from green, the study claims.

What do we look for in food? Nutrition, of course, or calorie-dense content, and high protein. “In natural foods, color is a good predictor of calories,” explains Francesco Foroni, SISSA researcher and first author of the study. “The redder an unprocessed food is, the more likely it is to be nutritious, while green foods tend to be low in calories.” Our visual system is clearly adapted to this regularity. “The participants in our experiments judged foods whose color tended towards red as higher in calories, while the opposite was true for greens,” continues Giulio Pergola, a researcher at the University of Bari, and one of the authors of the study. So are red apples more nutritious than green? According to the researchers, the answer may be yes.

SAY NO TO FATTY FOODS To boost your child’s mental health Here’s another reason to swap your kids’ potato chips for potato poppers: the fat content in food can affect brain function.

Chances are that children who eat excessive amounts of fatty foods will not only become obese, but will develop cognitive and psychiatric problems when they are older, a new study published in Molecular Psychiatry suggests. This is because diets rich in fat deplete the levels of a key protein known to help synapses in the brain work properly. In turn, this leads to a dip in several forms of cognitive functions, such as behavioral flexibility and memory.

These effects might be particularly relevant for adolescents, according to the study authors, as adolescence is a key period of increased caloric needs and heightened appetite. It is the time when young people start making more choices themselves about what to eat. Adolescents who eat high-fat diets may also be prone to cognitive deficits due to the immature character of the prefrontal cortex during this time frame.

These findings may help explain how unhealthy foods and obesity are increasingly linked to the development of neuropsychiatric and neurological conditions—and definitely give us reason enough to avoid these foods at all costs.

The Wellspring | December 2016 52

FILL UP ON FIBER! A natural infection-fighter You’ve always known that fiber is good for you, but perhaps you weren’t aware just how much. According to recent research published by the University of Michigan Health System, a highfiber diet keeps the microbes in the gut from eating the colon’s lining and protects against infection.

When microbes inside the digestive system don’t get the natural fiber that they rely on for food, they begin to munch on the natural layer of mucus that lines the gut, eroding it to the point where dangerous bacteria can infect the colon wall, the new research reveals.

While this research was conducted on mice, the results reinforce everything that doctors and nutritionists have been telling us for decades: Eat a lot of fiber. Fill up on foods like broccoli, split peas, beans, and whole grains to protect your gut lining today.

BEANS MAY BE THE CULPRIT Of your Shabbos afternoon sleepiness Which food do you think affects the length of your Shabbos afternoon most? It may not be the challah.

Sleepiness after a large meal is something we all experience, and new research conducted with fruit flies suggests that a high level of protein and salt content in our food can lead to longer naps.

Writing in eLife, scientists from The Scripps Research Institute, US, have for the first time found a way to study ‘food comas’ in the fruit fly Drosophila melanogaster and explained some of the causes behind this phenomenon.

They created a system that measures both the sleep and feeding behaviors of fruit flies and discovered that, in much the same way as humans, the insects sleep for longer periods following larger meals, especially if the meals were high in protein and salt content.

But this is still not a reason to give up on your proteins for a healthy lifestyle!

MISCONCEPTION: Foods lose their nutritional value when frozen.

THE TRUTH: Continue enjoying your frozen berries! Freezing does not significantly affect the nutrition content in food.

Freezing can slightly alter the nutritional composition of fruits and vegetables, sometimes in favor of the frozen product and sometimes in favor of the fresh, but overall “there’s no clear winner,” says Ali Bouzari, who has performed studies comparing fresh and frozen produce and now runs Pilot R+D, a culinary research and development company in Sonoma County, California. “It really depends which plant you’re talking about.”

Dr. Bouzari adds that although vitamins can degrade in fresh fruits and vegetables over time, many nutrients in foods are much more resilient than most people assume. “Minerals like iron are almost bulletproof, and the fiber doesn’t care at all whether it’s heated or frozen,” he asserts. And in general, the differences in nutrient levels between fresh and frozen produce are so minor that they would be unlikely to have an impact on overall health. The end goal is to eat a generous amount of fruits and vegetables, so enjoy them in whatever form appeals to you.

Kislev 5777 | The Wellspring 53

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PROMOTION

IN THE KNOW With Your Health in Mind Ezra Medical Center is already renowned for its impressive selection of expert doctors in every field, but nothing stops them in their quest to bring the best to their patients. The latest additions to their master team are three top doctors in their respective fields: Dr. Carlos Rodriguez (internal medicine), Dr. Daniel Shtraykher (pediatric medicine), and Yehoshua Lewis, PA (family practice).

But they haven’t stopped at this.

Ezra has also welcomed Adina Rosenman, a nutritionist and certified diabetes educator on board.

Now you’re all covered!

Go for the Goat!

You’ve heard of the benefits of goat cheese — that it digests better and easier than cow’s milk, contains more calcium than it’s cow counterpart, and contains less lactose as well. Another great plus is its heavy bioactive content — similar to the high levels found in mother’s milk.

And now, you can make goat cheese a part of your daily diet! Gevina Farms has recently unveiled a full line of delicious goat cheese in various flavors, including garlic jack and tomato basil jack. Add it to your Chanukah dishes for double the flavor and fun!

Beet yourself To It Did you know that beets are packed with folates an array of B-vitamins, and cardiovascular boosters? Even if you did, the hassle of preparing them for your favorite dishes can be a bother. You don’t want to be left with red hands when you’re finally done chopping up that salad. And what’s better than biting into a cold, juicy beet without the hard work?

With the advent of Gefen’s Organic Red Beets that are ready-toeat and conveniently packaged, you can get the benefits without the hassle.

Have Your Bread and Feel Good Too For many people with diabetes, digestive issues, or weight concerns, bread has become a no-no.

That’s a sad reality if you enjoy a daily serving or two of toast. Are you doomed to never have a substantial sandwich again?

Thanks to Healthy Joy Bakes, bread is now a food that is not off limits to anyone. Their Omega Power bread, which is packed with protein, fiber, and nutrients, brings bread into your life — without the negative consequences.

Recommended by leading nutritionists around the world, this is the bread of choice for anyone who wants to have his bread and feel good too.

Got Milk?

Not all milk is created equal. While milk naturally contains excellent nutrition benefits like calcium (one cup has a calcium equivalence of three cups of broccoli!), its production and storage process can turn it into a chemical-laden or tainted beverage.

The expert team at Golden Flow knows that, too, which is why they invest their all to produce a perfect, highly nutritious project. In order to keep their commitment to freshness, they’re meticulous about their labeling. Because they understand that milk is the most perishable item in the grocery, they’ve stuck to a 15-16 day interval for their packaging. So when you pour that cup of milk, you can enjoy it down to the last drop. It’s oh-so good for you!

An End to your Eczema Troubles Wondering if your eczema is here to stay? That depends on how you treat it. As previously reported in The Wellspring, using cortisone to treat this irritating condition only exacerbates the symptoms. It may seem to be doing the trick for a short while, but the patches are sure to return with a vengeance.

Naturalife creams, on the other hand, are produced from 100% natural ingredients, which is why they’re enjoying great popularity on the market. The company’s eczema cream, which was created to naturally remove all traces of the skin condition, promises results in a short time. Apply to the affected area and watch the skin clear up like magic.

To submit a new health product or service for this page, please contact The Wellspring.

Kislev 5777 | The Wellspring 55

Living Well

Health Profile By Esther Steinmetz

In this fun column, The Wellspring readers will become acquainted with a fellow reader’s health profile, getting a glimpse into the role that health and wellness play in her everyday life and the tidbits of advice that Chana Roness, nutritional counselor at the popular Nutrition by Tanya offers for improved quality of life.

FRAIDA

Age: 28 Location: Midwood Weight: 136 lbs.

You’re at a very healthy weight.

Height: 5’6” Married Kids: 3 Occupation: Physician’s assistant Favorite health food: Chickpeas Great! They’re packed with protein and super filling. Just make sure not to exceed a cup, and make sure they are sugar free.

Favorite snack: Corn chips Favorite junk food: Mint chocolate thins Favorite exercise: Zumba Zumba is a lot of fun and a great cardio workout. However, keep in mind that it is cardiovascular only and unless you’re doing Zumba toning, you're not toning.

Favorite nutritious dish: Stir-fry vegetables with brown-rice pasta This dish is only nutritious if you don’t use high-caloric sauces or sugar when preparing it.

Keep it lean by using spray oil and spices.

My usual bedtime: 12:30 AM. My usual wake-up time: 6:45 AM. You’re getting an okay amount, but try to get closer to 8 hours, especially before all the sleepless nights ahead.

The Wellspring | December 2016 56

My biggest meal on a usual day: Dinner While this is what makes sense on a practical level, it’s not a great idea on a nutrition level. You are obviously less active at night so that’s when you should actually be eating less, not more.

The soups I usually make: Whatever’s in the vegetable bin!

My usual dinner menu: I can fill up on a big bowl of soup, but then I end up nibbling later on.

The extent I’ve gone to implement a healthy lifestyle in my home: I cut up veggies every morning and keep them in the fridge so my kids will have them ready when they return from school and daycare.

My weight loss saga: I usually don’t struggle with healthy eating because my schedule is very structured and allows no time or space for “free eating” — I work about seven hours daily. But now that I’m expecting a baby, I would love to gain as little weight as possible. In my past pregnancies, I gained over 25 pounds.

Twenty-five pounds is actually excellent for your weight. Don’t fuss about it.

Greatest weight loss challenge: Getting back to my regular weight after giving birth. I find it especially challenging when I’m up at night with the baby not to cheat on high-caloric foods.

This is tough and a big issue with dieting. I suggest saving some of those veggies you say you cut up for the kids and keeping them at eye level in the fridge for an easy grab.

The time of year when I find it hardest to watch my weight: In the summer, when my schedule is not so rigid.

Lack of routine sure means lack of diet for some people so I suggest creating a new summer routine that gives you the structure you need.

What I do in my downtime: Lie in bed and stare at the ceiling (not very often!), or read The Wellspring. I’m a big fan!

One place I would love to visit: The Grand Canyon My weight/lifestyle goals: To keep my weight down during the pregnancy.

How I would treat myself if I get there: Just getting there will be enough of a treat!

Chana Roness is a nutrition counselor at Nutrition by Tanya which has locations in Boro Park, Flatbush Williamsburg, Monsey, and Lakewood.

To be interviewed for this column (anonymously) please send your contact information to info@wellspringmagazine.com.

Kislev 5777 | The Wellspring 57

Living Well

Healthy Home Habits By Batsheva Fine

Tried and True The Working Mom’s Tug of War What to do when my child is sick

As a working mother, I send my kids off to school and/or the babysitter before I start my own day. The daily routine works out great, but on days that a child is sick, I’m in a quandary. I obviously can’t take off from work whenever I’d like, but I also don’t want to leave my kid or send him to school or the babysitter if he’s not feeling okay. What are some suggestions that fellow mothers can offer?

Tzipora Monsey, NY mother of five: I just started a new job and have no idea what I would do if my kid was sick, so I can relate to your quandary.

At my old job, I was alone in the office much of the time (most employees were virtual and the boss had different hours) so I had the liberty to bring my kids with me when necessary. I'm sure I wasn't the only one with that solution. I have to say it wasn't fun to be working and a mom at the same time!

Miriam Lakewood mother of four: I’d like to respond simply because this is something that took me a while to learn and today I am quite passionate about it.

When a child is sick a mother should unequivocally stay home! It doesn’t matter if you lose a day’s pay.

Hashem gives us the children and He funds the days they are sick too.

I know that some workplaces are less tolerant of working mothers staying home but I think it is something that is important enough to discuss before you take on any job. Before you sign a contract, ask “What is the policy regarding staying home with sick children at this office?”

I work as a teacher so sometimes, if the kid is unwell but not so sick I take them along. Many teachers do that and the kid ends up enjoying it. And that’s okay. If the kid just needs to be close to their mother then so be it. But if a kid is fevering or vomiting and needs their home and their bed then their mother or father (or a grandparent they are close to and comfortable with) needs to be with them. How would you feel if your spouse sent some paid help to be with you and take care of you when you have the flu or after you give birth because he just can’t be bothered to take a day off from work? Children deserve the basic right of having parents available for them, especially when they are sick.

It helps to think, “Why am I working?” Most of us will answer, “To provide for my family.” Children who are not tended to by parents when they are sick are denied their basic need and comfort and are not provided for in the way they should be.

Chaya Rochel Far Rockaway mother of four: This is one of the reasons I freelance. I used to work as a substitute teacher, but every time I accepted a long-term job, one of my kids managed to get sick. When I freelance, my schedule is way more flexible.

Freelance writing does have deadlines, but my working hours are flexible. Very often, I interview people at home, (in bed!) with my laptop on my lap. Then I write up the article when my kids are out or sleeping. Whereas when you go out, you need to be dressed and ready for a certain time, no matter who was up all night last night.

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There is no solution. Stop working! A mommy belongs at home. I feel bad to tell you this but there is no way a woman can balance work and home. It’s either work or home. You just can’t do both. Even working part time will not necessarily solve the issue because you can never know when such situations will come up.

Shira Toronto mother of seven: I would like to chime in to the discussion as a mother of older children. Most of my kids are in their late teens and early 20’s, so they can take care of themselves if they come home mildly sick. But if any of them has high fever, or are vomiting, I definitely stay home to take care of them, as well as make sure they get proper medical attention. Younger children need more physical care, so for them I would take off work for any illness.

Also, I think it’s important for the child to know that their mother is there for them. I do feel a pressure not to take off too many days from work, so once the child is feeling better but needs an extra day to get back to themselves, it would depend how long I’ve already stayed home. I might be able to work from home rather than go in to the office, but if I couldn’t do that and I’ve been home for a few days, I would either ask my neighbor if the child (obviously not while infectious) could stay by them till I get home, or the child could stay by themselves and the neighbor could check them from time to time, and the child would phone me frequently. It’s not ideal. I push myself to go in to work when I’m sick to avoid missing too many days in case one of my children is sick. Neighbors can help, but I’m their mother.

Smart Solution Maxi Health Joins the Conversation Although it’s impossible to prevent illness altogether, and the quandary you are in is a real one, there are steps you can take that can help you avoid such sticky situations. Very often, children simply get sick because of a weak immune system. The winter season, especially, brings with it various viruses and bacteria that can easily make a child sick if his body is not armed to fight them. Here are some excellent supplements that you can incorporate into your child’s daily routine to help ward off wintertime bugs. For younger kids, we highly recommend Kiddie Boost™ and Immune Support™ For older kids Multi Yums™ and Yummie C™ Chewable, which are available in cherry, grape and bubble gum flavors, are highly effective in keeping your children strong and healthy despite the winter viruses and bacteria. Check out this issue’s Monthly Dose for full coverage on these excellent supplements.

Next up: My baby daughter recently hit the six-month mark and I would like to start introducing her to solids. I have some anxiety regarding this stage because of how things turned out with my older child, a boy. Somehow, he despised all the foods I tried and the entire feeding process turned into a miserable chore for him and me. Any suggestions of nutritious first foods that babies appreciate? I’m ready to get my blender dirty for this project!

Please submit your tips to info@wellspringmagazine.com.

Is there a healthy habit you’d love to enforce in your home?

Let us know what it is and we’ll do our work to get the conversation rolling in your favor!

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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

Rechy Boro Park mother of three:

Living Well

Monthly Dose By Dina Mendlowitz

ARMED FOR WINTER

HOW TO BOOST YOUR CHILD'S IMMUNE SYSTEM NATURALLY With the sniffling season in full swing, the strength of their children’s immune system is on every parent’s mind. Will it be powerful enough to ward off the viruses and bacteria that are rampant at this time of year, especially in day care centers and schools? Although everyone’s immune system can fall prey to “invaders” that wreak havoc in the body, a child’s immune system is particularly susceptible to damage. In these crucial years of development—cognitive, physical, and otherwise, it is vital for a child’s body to receive an optimal level of immune boosters in order to build a healthy, strong core.

A healthy immune system is the best defense you and your family have against microbes, bacteria, and viruses. The immune system functions much like the hull of a submarine: when it’s strong, the water stays out and the air pressure inside remains conducive to life.

But when it’s weak, and ruptures, the water comes rushing in, causing extensive damage to the ship. Similarly, a strong immune system protects the body from damaging intruders. Thankfully, the immune system is strongly influenced by the intake of nutrients1. This winter, you can keep that ship strong and cut your child’s sick days dramatically—the natural way. Here’s how.

KIDDIE BOOST™

The name of this supplement says it all. This unique product formulated with children in mind combines the health benefits of non-acidic vitamin C, L-Glutathione, N-Acetyl Cysteine, and Lactobacillus acidophilus into one great product.

In 1937, the Nobel Prize in Physiology was awarded to Albert Szent-Gyorgyi for his research on vitamin C. At the time, vitamin C was a rare commodity and could only be extracted from adrenal glands or massive amounts of orange juice. Szent-Gyorgyi’s discoveries helped launch an onslaught of vitamin C research, especially into its ability to enhance immune function.

The human body does not produce vitamin C; it must be obtained from outside-the-body sources. Water-soluble vitamin C is quickly excreted, which is why it is sensible to supplement daily with vitamin C to ensure the body has the protection it needs2.

On a daily basis, the body uses antioxidant vitamins to boost the immune system, warding off unwelcome visitors. One of the most important vitamins for this job is vitamin C, or ascorbic acid. This miracle vitamin does its heroic job by attacking the nucleic acid The Wellspring | December 2016 60

of the virus and fighting with bacteria until they’re dead. Kiddie Boost™ contains a buffered non-acidic form of vitamin C with mineral ascorbates, making it a great choice for children with sensitive stomachs.

Glutathione is one of the body’s most powerful and important antioxidants, defending cells against free radicals that can cause untold damage in the body3. A major function of vitamin C is to keep glutathione in its reduced form so it can continue to provide free-radical defense4.

N-Acetyl Cysteine (NAC), another key ingredient in Kiddie Boost™, is an amino acid that helps the body form glutathione. This immune boosting product also contains Lactobacillus acidophilus, a vital probiotic that helps support a balanced intestinal environment and growth of the friendly bacteria in the digestive tract. It needs no special handling, survives stomach acid and produces lactic acid in the intestines5.

IMMUNE SUPPORT™

Immune Support™ is yet another highly effective immune-boosting product formulated with your family in

mind. Filled with an array of powerful herbs, vitamins, and minerals, this supplement can help build a strong army in your child’s body. The first ingredient, Echinacea, is a herb that contains polysaccharides, fatty acids, and clycosides, and is known for supporting immune health. Herbs have been researched for years in leading European universities and hospitals, and have been in clinical use for decades, with millions of documented cases. Research reported in the Archive of Family Medicine found that Echinacea is especially powerful in combatting the common cold6.

Another vital ingredient in Immune Support™ that is bound to clear up winter-related illnesses is garlic extract.

In addition to the rich taste garlic lends to those creamy soups and dishes you whip up for your family, garlic possesses healing powers. Among the few herbs that are universally used and recognized for their beneficial effects, its daily use aids and supports body functions in ways that no other herb does.

Olive Leaf Extract, another good-for-you ingredient included in Immune Support™, plays its powerful traditional role as an immune booster, as well. Oregano is a plant originally

PANTO-C™ POWDER

This potent powder has been formulated to support sufferers of seasonal allergies, as well as the regular wintertime ailments. Pantothenic acid (vitamin B5) plays an important role in supporting the adrenal glands in its production of natural cortisone. It also plays a role in the synthesis of hemoglobin, maintaining a fresh flow of healthy blood to all organs8. The vitamin C in Panto-C™ Powder is a vital ingredient that is particularly helpful in boosting the immune system. In a study led by Dr. H. Clay Gorton, and published in the Journal of Manipulative and Physiological Therapeutics, more than 800

Adequate sleep and exercise enhance delivery of oxygen and nutrition to cells for increased immunity and stamina.

Drink plenty of liquids, include about 8 cups of purified water spaced throughout the day.

How to enhance the proper functioning of your immune system:

Diets high in fiber, fruits, and vegetables work with vitamins and supplements to ensure proper health.

Planned relaxation during your day helps promote wellness by combating immunerobbing stress.

Soothing hot teas such as elder flower or peppermint are helpful. So is garlic water, made by slicing one clove of garlic and covering with boiling water.

students were divided into control and test groups.

Investigators then tracked the number of reports of cold and flu symptoms within each group9.

Those reporting symptoms in the control population were administered pain relievers and decongestants, while those suffering symptoms in the test group were treated with doses of 1,000 mg of vitamin C hourly for the first six hours, and then three times daily thereafter. Those in the test group, not reporting symptoms, still received 1,000mg doses of vitamin C three times a day.

Reported flu and cold symptoms in the test group following treatment with

vitamin C were a whopping 85% lower when compared to the control group. Researchers concluded that vitamin C administered either before or after the start of cold or flu symptoms successfully relieved and prevented the symptoms in the test population compared with the control group. Maxi Health Research uses vitamin C exclusively from Pureway®, which contains vitamin C-lipid metabolites. This non-acidic form of vitamin C supports delivery, availability, and absorption of vitamin C in the body.

Because it’s non-acidic, it is gentle on the digestive tract, as well. With Panto C™ Powder at your disposal, immune support is just a spoonful away.

References 1. Wintergerst, E.S., Maggini, S., & Hornig D. H. (2006). Annals of Nutrition and Metabolism. 50(2):85-94.

2. Padayatty, S.J., Katz A., & Wang, Y. (2003). Vitamin C as an antioxidant: evaluation of its role in disease prevention. Journal of the American College of Nutrition. 22(1):18-35.

3. Mutation Research. (2005). 11;591(1-2):74-92.

4. American Journal of Clinical Nutrition. (2000). 71(5):1194-200.

5. Szajewska, H. & Mrukowicz, J. Z. Journal of Pediatric Gastroenterology and Nutrition. (2001). 33 2:S17-25.

6. O'Hara MA, Kiefer D, Farrell K, Kemper K. (1998). A review of the 12 commonly used medicinal herbs. Archives of Family Medicine. 7:523-36.

7. Journal of Agricultural and Food Chemistry. (2008). 13;56(3):630-5.

8. Chemico-Biological Interactions. (2006). 163(1-2):94-112.

9. Gorton, H. C. (1999). Journal of Manipulative and Physiological Therapeutics.

Kislev 5777 | The Wellspring 61

These statements have not been evaluated by the FDA. These products are not ibntended to diagnose, treat, prevent or cure any disease.

cultivated in the Mediterranean regions. This herb is rich in polyphenolic flavonoid anti-oxidants, such as vitamin A and carotenes, and has been rated as one of the plant sources with highest anti-oxidant activities.

Notice how many free-radical fighters this unique supplement provides?

And lastly, Immune Support™ contains elderberry fruit, which is rich in flavonoids and vitamins C, B1, B2 and B67. With a practical medicine chest in every drop, you can rest assured that giving your children this supplement during wintertime is your ultimate hishtadlus in keeping them healthy and armed against infection.

For younger kids, we highly recommend Kiddie Boost™ and Immune Support™. For older kids, Multi Yums™ and Yummie C™ Chewable, which are available in cherry, grape and bubble gum flavors, are highly effective in keeping your children strong and healthy despite the winter viruses and bacteria.

Deliciously Crispy sliced thinner for a crispier chip Nutritious and Healthy flavors from quinoa to chia, flowing with nutrients Always Tasty perfect complement to salsa, hummus, and more

Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

Self-Talk as a Wholesome Filler Better than Donuts If you’ve been keeping up with this column for some time, you probably have a clear understanding of what leads emotional eaters to ignore the logical thoughts that tell them to stay away from certain foods or stop eating once they’re feeling full and choose to be led by their emotions instead.

It is a feeling of powerlessness, of not appreciating the ability we truly have to say “no.” This feeling may stem from a person’s critical environment, her self-critic, or her inability to take control. At a weak moment, instead of dealing with the feeling, the emotional eater simply does what she does best— drain out the voices with delicious, soothing, comforting food.

So what can a person do when she feels a low? For most people, life is not one string of happy moments, of satisfying deeds, of sheer pleasure. Lows do happen, and there’s no way to avoid them. We are human, after all. But as the line goes, “It’s not the what, it’s the how.” The situations Hashem sends your way are not in your control, but you can control how you will handle them. The ability to separate yourself from negative eating patterns (or any other addiction) depends on the extent to which you internalize this wise truth.

Chavi is having a stressful day at home. The older kids keep rubbing each other the wrong way, and the

treatment they’re giving each other— the name calling, the ignoring—eats at her heart. Why can’t they just get along? Why does this house resemble a zoo? As she’s distracting herself at the stove, rushing to get supper ready in time for her husband’s arrival (no soup in the freezer!), her toddler cracks a dozen eggs across the kitchen floor.

And she thinks, “If that’s not a reason to run for those jelly rings I dropped into the shopping cart today, I don’t know what is.” Situations like these, although at the lower end of the scale from one to ten, are enough to trigger a binge for an emotional eater.

What happened here? Chavi erroneously associates food as the filler, the source of comfort and calm in her life.

But seconds later she is overwhelmed again by another onslaught of powerlessness—this time, coupled by her self-critic that says, “And now that you’ve lost it again, you surely won’t fit into that dress!” The food, it turns out, merely leads to further distress.

An emotional eater who is trying to disconnect from using food as an emotional filler has homework to do.

The first is to ask herself the question “Why do I feel powerless right now?”

In the next few installments, we will explore the various possibilities and how to handle each one. In Chavi’s case, the answer would be the here-and-now stress she’s experiencing. Although it may sound minor, relative to more intense challenges that people endure for an extended period of time, this kind of stress is reason enough for an emotional eater to lose it.

This kind of stress makes Chavi feel powerless, particularly as a mother, perhaps also as a wife. It makes her wonder about her ability to parent properly, to run a home, to maintain the peace between her children.

One excellent tool for

success in a weak moment as such is self-talk. It’s telling yourself that you’re human, that children fight, that even the “best” homes have stressful moments. It’s telling yourself that as long as you remain cool, calm and collected, you are the best parent and role model for your family. It’s congratulating yourself for doing so, patting yourself on the back as you wipe up the yolks. According to psychologist Dr. Gregory L. Jantz, the internal dialogue we have in our minds “frames our reactions to life and its circumstances.”

The words you tell yourself have the power to influence your actions. When Chavi reaches for this filler instead of quieting her thoughts of insecurity with food, she gives herself the gift of acceptance, the confidence to forge on without as much as taking one bite of chocolate.

Becoming a pro at self-talk does not happen overnight. It’s a nurturing process that may be especially hard for people who have endured a difficult past surrounded by critical people.

But the more you engage in positive self-talk, the more you tell yourself that “this is normal, and a home is not meant to be a silent, perfect place,” the more naturally these thought patterns will become.

Although Chanukah conjures images of donuts and latkes for most, its essence bespeaks the triumph of the weak over the mighty. It’s the time of year when we celebrate our ability to prevail, to take the right steps in maintaining our inner strength, no matter the temptations. What better time to take its message to heart?

In this column on emotional eating, Shiffy Friedman, MSW, CNWC, discusses the journey toward a healthy relationship with food from a Torah-based, psychological, and personal perspective.

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Wellbeing

Health Personality By Miri Davis

A CUP OF TEA WITH...

HENDY BAUM

OCCUPATION: Reflexologist LOCATION OF PRACTICE: Monsey, New York PASSION: To help people enjoy a better quality of life.

SHE WISHES MOTHERS WOULD KNOW THAT: reflexology is more than a simple massage.

HOW DID YOU GET INTO THE FIELD OF REFLEXOLOGY? I had always wanted to pursue a career in the arena of natural healing. For a while, one of my daughters had a hard time falling asleep. At an event I once hosted for friend who sells natural creams and lotions, I picked up a massage oil that was said to be especially effective for kids who can’t fall asleep. I started giving my daughter a back massage every night, and I was amazed at how much faster it took her to fall asleep—even if I hadn’t done any training. That’s when I realized the power of therapeutic touch, which brought me to research the field of massage. When I delved into it a bit more, I realized that reflexology was really what I had been interested in all along. While I took the intensive course, I practiced a lot on my kids. Upon its completion, I volunteered for a while, and then I launched my official career as a certified reflexologist.

HOW IS REFLEXOLOGY DIFFERENT THAN MASSAGE THERAPY? In general, gentle touch is so healthy for everyone—but reflexology is much more than that. The basic premise of reflexology, also known as zone therapy, is that when certain zones and reflex areas in the feet or hands are triggered, it generates a physical change in the body.

HOW DOES THE BODY WORK, IN A NUTSHELL? When we bring our two feet together, we get a miniature map of the body, with the different areas in the feet corresponding to the various organs and limbs. As the reflexologist massages the area on the foot that corresponds to a specific body part, the brain sends a message to that part of the body to heal. The body does the work, which is why a session may sometimes leave a client tired.

DO YOU BELIEVE THAT THE FIELD OF REFLEXOLOGY IS GAINING MORE POPULARITY NOWADAYS? In general, the medical world has failed in many respects.

Take giving antibiotics for ear infections, for instance. Many mothers are exasperated from their lack of effectiveness.

Or suppose a person has a problem with his neck or back.

He does an x-ray and finds out that his spine isn’t straight.

What now? When people have tried a lot of things and got nowhere, they then come to me. I always tell people to try reflexology and see for themselves if it’s something that helps.

WHAT KIND OF PROBLEMS HAVE YOU TREATED AS A REFLEXOLOGIST? I help clients with various issues, including infections, digestive disorders, immune and respiratory dysfunctions, and even depression and anxiety. Reflexology does not address the issue from only a physical perspective. We realize that ailments can stem from an emotional place, so we work on that as well by massaging the areas that correspond to the limbic system. And some people come just for the massage.

Reflexology has an incredible capacity to relax the person, from the inside out. If a client comes for an hour’s session, I massage the ears and face as well. They also work in sync with the reflexology points.

WHAT ROLE DOES REFLEXOLOGY PLAY IN LABOR AND DELIVERY? It relaxes the gynecological system and eases the birth process.

DOES THE RIGHT FOOT CORRESPOND TO THE RIGHT SIDE OF THE BODY AND THE LEFT TO THE LEFT? Yes. The reflexes for the liver are on the right foot, and for

The Wellspring | December 2016 64

the spleen on the left. The spine is on the inside of both feet.

The area actually feels like a spine when I massage it.

IS REFLEXOLOGY HELPFUL FOR CHILDREN? Absolutely, but it’s usually hard to get a very young child to cooperate and allow me to successfully complete the session. Once they reach the age of three, they start appreciating the pleasant feeling of having their feet massaged, and they’re more cooperative. I have done sessions for babies while their mother was holding them and the results were optimal, but my general clientele is comprised of children over the age of three, adolescents, and adults.

I had one baby client who was suffering from acid reflux. He could have been up all night crying if not for this intervention, because his mother doesn’t want to medicate him. I mostly worked on his digestive pipe, which is on the right foot, and when he was eight weeks old his reflux disappeared.

CAN YOU GIVE US A RUN-THROUGH OF A TYPICAL REFLEXOLOGY SESSION? At the start of the session, I shut the lights and turn on relaxing music. I begin with relaxation moves before I get into the spots. This puts the client at ease and gives me better access to the targeted areas. Then I get to work on the various reflexes in the feet, massaging both thoroughly with a focus on the issues that the client brings up beforehand.

People come out of the session feeling relaxed, even a little tired. I tell them to drink a lot of water, because the body is in the process of cleansing out the toxins. I prepare a water bottle for every client to make sure that she heeds my advice then and there.

DO YOU USE OILS TO MASSAGE THE AREAS? I find oils to be too slippery. I use a good lotion that contains aloe vera gel with lanolin. The texture is perfect: not too watery or oily. The room I work in is filled with the scent of essential oils, which emit a pleasant aroma.

HOW DO YOU DEAL WITH A TICKLISH CLIENT? When reflexology is done directly without the use of lotion it could be ticklish, but the lotion helps. I’m able to massage harder, and it’s more comfortable for them.

IS IT POSSIBLE FOR A PERSON TO DO SELF-REFLEXOLOGY MOVES TO SEE FASTER RESULTS? When a client comes for a specific reason, I always show her the spot I focused on so she can massage it again later.

However, there is a caveat here: because all parts of the body operate as one unit, it’s important to do at least one weekly full-body session to see results. A client recently called me

that she had a root canal. She wanted to know which reflex in the foot the tooth corresponds to. I told her where, but I also gave her this warning. No body part operates on its own.

Here’s an anecdote that illustrates this point. I have a client who comes to me for digestive ulcers and back and neck pain. At one session, I told her that I don’t feel anything on her back, only on her hips. That’s when told me that she had undergone hip replacement surgery a while earlier. That may have been the reason, I explained to her, for her back pain. It was actually the weight on her hips that was bothering her all along.

WHAT DO YOU FEEL IN THE AFFECTED BODY PART? In reflexology jargon it’s called crystals. I feel something moving there.

DO YOU GIVE YOURSELF A REFLEXOLOGY SESSION? DOES IT WORK THE SAME WAY? Sure. In fact, I was laid up with sinusitis and flu-like symptoms several days ago.

I spent an hour at a time targeting my sinuses, spleen, liver, and kidneys, and I felt myself getting better. I focused on the upper part of my body, which is on the upper part of the foot.

IN ADDITION TO THE FIELD OF REFLEXOLOGY, WHAT KNOWLEDGE DID YOU GAIN ALONG THE COURSE OF YOUR INTENSIVE TRAINING? I find that mothers get too frightened when their child has a fever. As soon as the temperature is a bit higher than usual, they run for the fever reducer. In general, fever is a good sign. Sweating is very healthy, too. It detoxifies the body.

The downside of reducing a child’s fever is that when the child starts feeling better, he gets active again.

What he really needs then is to rest in order to get better.

Also, when a baby starts walking, don’t rush to buy the first pair of shoes. Walking around barefoot puts pressure on the reflexes, which is very healthy.

SO DO YOU RECOMMEND WALKING AROUND BAREFOOT? (Laughs.) A regular session would be a better option.

CAN YOU SHARE AN INTERESTING STORY ABOUT THE POWER OF REFLEXOLOGY? The mother of a family who had a gene causing short stature decided to send two of her daughters to my instructor for routine reflexology sessions. She treated them once or twice a week and she taught them to massage their growth spot every night. After all the children in that family grew up, it was fascinating to observe that those two girls grew taller than the rest of their siblings.

Hendy can be contacted through The Wellspring.

Kislev 5777 | The Wellspring 65

Wellbeing

From the Ground Up By Goldy Guttman, Ms. Ed.

Watch My Growth Raising healthy, happy, well-adjusted children is every parent’s objective. This research-based series on child development will provide nuggets of information to bring clarity along the way.

0-3 months

During the first three months of life, your baby is learning many new skills. She’s getting to know a whole new world (and so are you)! Although all babies develop at different speeds, there are some key milestones your baby should accomplish during these early months.

Milestones The first three months of life are all about eating, sleeping, and crying. But you can also look forward to baby lifting her head, making silly sounds and giving you a real first smile. These are the basic developmental milestones your baby should be reaching by the time she’s 3 months old.

Motor: • While lying on tummy, pushes up on arms • While lying on tummy, lifts and holds head up • Able to move fists from closed to open • Able to bring hands to mouth • Moves legs and arms off of surface when excited Sensory: • While lying on back, attempts to reach for a toy held above their chest • While lying on back, visually tracks a moving toy from side to side • While lying on back, keeps head centered to watch faces or toys • Able to calm with rocking, touching, and gentle sounds • Enjoys a variety of movements e.g. bouncing on knee Communication: • Turns head toward sound or voice • Quiets or smiles in response to sound or voice • Shows interest in faces • Makes eye contact • Cries differently for different needs (e.g. hungry versus tired) • Coos and smiles Feeding: • Latches on to nipple or bottle • Tongue moves forward and back to suck • Drinks 2 oz. to 6 oz. of liquid per feeding, 6 times per day • Sucks and swallows well during feeding

Make it fun!

Even during the very first months of your baby’s life, the activities you do together can enhance her growth.

Here are some ways you can boost your child’s development in an age-appropriate and exciting fashion. And Mom, feel free to enlist Daddy's help! He can do many of these activities with baby as well.

Motor Activities: • Lie down and place baby tummy down on your chest so you’re face-to-face • Hold baby’s hands and clap them together while you play music and sing • Nestle baby close to you while you gently rock and sway Sensory Activities: • Hang a colorful mobile above baby’s crib to provide visual stimulation • Gently touch and tickle baby to make her giggle • Play with baby in a variety of positions • Provide plenty of skin-to-skin contact • Smile at baby, touch her hands, feet, and forehead. See how she wiggles, reacts to touch and voices.

• Play or sing songs with baby to help enhance baby’s listening skills Communication: • Describe your actions as you dress, feed, and bathe your child. Talk about where you’re going and what you’re doing.

• Give baby frequent face-to-face time • Shake a rattle up and down while singing to baby The Wellspring | December 2016 66

THE 7 TYPES OF CRIES Babies tend to have different cries to express different needs, desires, or emotions. While you might be a natural at cracking the code on some types of crying, most new parents benefit from a little guidance. Here are some tips to help clue you in to what your baby may be saying (or screaming): 1. I'm hungry. Listen for: A rhythmic, repetitive cry, combined with other signals such as rooting for the breast or sucking her fingers.

The solution: Respond to hunger cries quickly so that baby doesn’t get too worked up. If she’s upset and begins gulping air with her milk, she may trap gas or spit up, which will result in more crying.

2. I'm in pain. Listen for: An ear-piercing, panicked, out-of-the-ordinary cry that comes on suddenly (usually in response to something painful, like a shot). Each cry lasts as long as a few seconds, leaving baby breathless, and is followed by a long pause as baby breathes and then repeats a long, high-pitched shriek.

The solution: If your baby is in pain, tend to her immediately. Pick her up and try cuddling or rocking her. If the pain is from gas, she may also bring her knees up to her chest and grunt. You may be able to comfort her by burping her or offering her a pacifier or your clean finger to suck on. The sucking reflex can be soothing.

3. I'm tired or uncomfortable. Listen for: A whiny, nasal, continuous cry that builds in intensity is usually baby’s signal that she’s had enough (as in, “Nap, please!” — usually accompanied by yawns or eye-rubs) or is otherwise uncomfortable (“Clean diaper, now!”).

The solution: Check for a dirty diaper, and help your baby get as much sleep as she needs (remember that newborns often need up to 16 hours a day).

4. I'm stressed out. Listen for: Get ready for a fussy, whiny cry. She may try to turn her head or body away from overstimulating sights or sounds.

The solution: When you recognize this cry, try moving your baby away from the noise, movement, visual stimulation or whatever it is that’s stressing her out. A calmer environment, white noise from a fan or vacuum cleaner or a recording of nature sounds, like ocean waves, may help relax her.

5. I'm bored. Listen for: This cry starts out as cooing (as baby tries to get a good interaction going), then turns into fussing (when the attention she is craving isn’t coming), then builds to bursts of indignant crying (“Why are you ignoring me?”), alternating with whimpers (“C’mon, what’s a baby got to do to get a cuddle around here?”).

The solution: Pick your baby up or play with her and you should find the crying stops immediately.

6. I've got colic. Listen for: Intense screams, accompanied by fidgeting movements. Colic often occurs in the late afternoon or evening, and the episodes can last for hours. It typically starts at around 3 weeks after birth and goes away by the time baby is 3 to 4 months old.

The solution: While it’s difficult to calm a colicky baby, you can try comforting positions (laying her on her tummy on your forearm or across your knees, supporting her head and rubbing her back).

7. I'm sick. Listen for: Soft whimpers that are weak and nasal-sounding, with a lower pitch than the “pain” or “overtired” cry — as if baby doesn’t have the energy to pump up the volume. If you suspect your baby is sick, be on the lookout for additional symptoms that warrant a call do the doctor, such as fever, diarrhea, constipation, vomiting, rashes, and anything else that seems out of the ordinary for your baby. There’s no sadder cry that tugs harder at parental heartstrings than this one.

The solution: Babies occasionally get sick, and often it’s nothing to worry about. Still, it’s important to trust your instincts.

If you’re concerned, don’t hesitate to contact your baby’s doctor.

Keep in mind that your baby may also cry out of discomfort, such as when her diaper is wet or soiled, if she’s too hot, if she’s lonely or if she’s simply bored and wants to move around. And after all is said and done, keep in mind that 80–90% of all babies have crying session of 15 minutes to an hour that cannot be explained.

How can mom survive these crying spells?

• Take a deep breath. Remind yourself that the wailing won’t last forever. If it’s colic, it should typically resolve on its own by about 3 months.

• Give yourself a break. Enlist the help of a family member, or get some hired help to pitch in so you can take a timeout to collect yourself. During that time, try de-stressing with some relaxation techniques, like yoga, or simply take a warm bath or shower.

• Keep yourself healthy. Make sure you’re eating healthily, exercising, and getting enough quality sleep. Taking good care of yourself will help you take better care of your baby.

These first few months are crucial to a baby's development. However, don't forget that you need to take care of yourself too, Mom! Carve out some time for yourself, whether it is 15 minutes or an hour. Baby blues are normal, but if you feel much more irritable, down, or in despair than usual, tell a doctor. Getting help is never embarrassing, and there are plenty of resources out there for us supermoms! Use them.

Kislev 5777 | The Wellspring 67

Wellbeing

Emotional Wellness By Esther Moskovitz, LCSW

what makes you special?

It’s not what you might think it is.

Every now and then, one publication or the other features a story of a quadriplegic who inspires the world. Incapacitated and in a constant state of neediness, these people manage to forge on with an inner strength that boggles the mind. How is it, I wonder, that these people are so okay with themselves, so content and I’m still not as comfortable in my own skin. The answer to that question lies in their healthy level of self-esteem.

The dictionary’s definition of self-esteem is an internal feeling of your own inherent value.

The word “internal” is key here, because we should never confuse self-esteem with its look-alike cousin, otherwise known as “other-esteem.”

Other-esteem is the good feeling you get when other people feel good about you, when other people like you and think you’re special. It feels very good, and it’s a nice thing. But it isn’t self-esteem. Self-esteem means “I matter.”

It’s an internal feeling of your own inherent value. And when you know that you matter, just because you’re you, and just because Hashem said so, no circumstance in your life can shake that.

Another basic principle of self-esteem being an internal feeling is that it has nothing to do with what you produce, look like, own, accomplish, act

like, or anything else. It’s about your core — your essential human value.

Whether a person is successfully running a huge organization that helps hundreds of people, or is confined to bed as a quadriplegic, lo aleinu, unable to accomplish anything for themselves, self-esteem belongs to everyone. Be-

Self-esteem doesn’t mean you’re happy all the time, successful all the time, or that you’re right all the time.

It just means you matter all the time. cause in truth everyone shares the exact same intrinsic human value.

Here’s a proof that you already feel this way: Just look at a baby. A baby hasn’t yet produced or accomplished anything. Still, who doesn’t feel a warm feeling when they look at this tiny piece of humanity? Babies remind us of the place inside where we all know the sacred, inherent value of a human being.

This leads us to a third important point about the internal nature of self-esteem: It’s not a thought.

Thoughts come and go. Self-esteem is constant—it’s a consciousness. That’s why trying to convince yourself that because of your accomplishments, or because of what you have, you should feel worthy doesn’t work long-term.

Like the beats of your hearts or the breaths of your lungs, your value — your inherent worth — is internal and constant. It just is. Self-esteem doesn’t mean you’re happy all the time, successful all the time, or that you’re right all the time. It just means you matter all the time.

And therein lies the key to building self-esteem in our children: We must begin with ourselves, and let that flow over to our children. You matter. No matter what. Just because you’re alive, and Hashem decided to create you.

That whether you’re struggling right now or if things are flowing nicely, whether you are in a position to give or if you need to receive, whether you are happy or unhappy, succeeding or failing, you matter. And if you’ve ever done anything you’re ashamed of, then you may have to fix some damage you caused, you may need to make some authentic apologies, but none of that impacts your inherent value — even one iota.

Esther Moskovitz, LCSW, specializes in challenges faced by adults raised by narcissistic or emotionally undeveloped parents using EMDR and the work of Pia Mellody. Her practice is in Monsey, NY and she has an active telephone practice, as well.

The Wellspring | December 2016 68

AGE WELL

Is your home hurt-free?

ISSUE 11 DECEMBER 2016 KISLEV 5777

GOLDEN PAGE: HOPE FOR ALZHEIMERâ&#x20AC;&#x2122;S PREVENTION

Health Tidbits in the News By Liba Solomon, CNWC

FINALLY, A POSSIBLE TREATMENT FOR ALZHEIMER’S According to new research In a study published in Science, Australian researchers have shed new light on the nerve cell processes that lead to Alzheimer’s disease (AD), overturning previously held ideas of how the disease develops and opening the door to new treatment options that could halt or slow its progression.

The research team has revealed that a crucial step in the process that leads to tangles has been misunderstood. Previously, scientists believed the plaque-forming protein, amyloid-beta, caused a modification — called phosphorylation — to the tau protein resulting in cell death and, ultimately, Alzheimer’s disease. Increased phosphorylation of tau eventually leads to its accumulation as tangles.

Results from the new study suggest that the phosphorylation of tau initially has a protective effect on neurons, and that amyloid-beta assaults the protective functionality until it is progressively lost. This is the stage at which toxicity levels cause the destruction of neurons and results in the cognitive deficits associated with Alzheimer’s disease.

The study used different mice models and human brain tissue from the Sydney Brain Bank to identify a protein called kinase p38ү, which assisted the protective phosphorylation of tau and interfered with the toxicity created by amyloidbeta.

Studying human brain tissue, Professor Lars Ittner, the lead author of the story, and his team identified that p38ү is lost as AD progresses, and that only a small amount remains in the brain.

“We found that p38ү, which initially offers protection, fades away early in the brains of people with AD, suggesting a loss of protection,” he said.

“Part of our study involved reintroducing p38ү and increasing its activity. We saw that, in mice, it could prevent memory deficits from happening, so it has true therapeutic potential. If we can stimulate that activity, we may be able to delay or even halt the progression of Alzheimer’s disease.”

So there may be a cure after all…

MIGRAINE MATTERS If it doesn’t get easier with time Although migraine headaches can improve with age, this is unfortunately not the case for everyone. If you’re one of those people in the aging population who still suffers from migraines, know that you’re not alone.

Because migraines can be intensely painful and uncomfortable, the dedicated team at Maxi Health Research has invested its all to create the perfect supplement to battle them: Migraine Max™. With 9 different active ingredients that are safe and gentle, you can’t go wrong when you pop that pill. And before you know it, you’ll be feeling perfectly fine.

One of the main ingredients, an herb called butterbur, is highly recommended by doctors in both Europe and the United States. In a clinical trial conducted in both places and published in Neurology (2004), butterbur reduced the incidence of head cavity discomforts by approximately 61 percent. Butterbur’s principal active constituent, petasin, reduces smooth muscle spasms and helps relax the constriction of cerebral blood vessels. The addition of riboflavin and ginger, nutrients that are proven to exert functional changes in the brain, also helps guard against cranial discomfort.

Bromelain, the renowned natural anti-inflammatory, plays a role in keeping the headache in control. And with the addition of vitamin B6 and pantothenic acid in Migraine Max™, you’re ensured a quick and smooth recovery from the headache that can truly limit your function.

Kislev 5777 | The Wellspring 71

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

Age Well

Age Well

Senior Care By Rena Milgraum, R.N.

Giving the Slip to Age-Related Slips and Falls How to ”Hurt-Proof“ Your Home and Your Life from this Lurking Danger You’d think that seniors likeliest to slip and fall would also check every box on today’s list of senior stereotypes: old-looking, frail, weak, or worse.

But you’d be wrong.

Slips and falls can, and do, happen to healthy and active seniors.

72 The Wellspring | December 2016

According to numbers from the federal U.S. Centers for Disease Control and Prevention (CDC) for 2014, the last year for which statistics are available, surveyed seniors aged 65 and up who described their health as “good” (as opposed to “excellent,” “very good,” “fair,” or “poor”) were the largest health group reporting at least one fall over the previous 12 months.

The same CDC survey also found that one of every four seniors reported at least one fall, for a total of some seven million fall injuries and an estimated 29 million total falls, over that year.

Among those injured by falls, about 2.8 million were serious enough to warrant ER visits, with approximately 800,000 needing hospitalization.

(Falls are the leading cause of fatal and nonfatal injuries in that age group.)

Those numbers are enough to scare anyone — and certainly those of us adults with aging parents of our own.

But I’ve scared you enough.

So, whether you’re a senior yourself, a

caregiver, or an adult child of a senior, here’s what you can do to make the home surroundings a safe place for all seniors.

The home front Most senior slips and falls happen at home — so our top priority in the battle against these incidents is the home front, both physical and psychological.

The majority of seniors who slip and fall at home do not even report the incidents — largely because admitting to such means a possible loss of independence. By correcting home hazards, we not only help prevent falls, we also help maintain seniors’ dignity.

Start with keeping floors clutter-free.

Do a walk-through of regularly trafficked areas and clear away boxes, magazine piles, and assorted bric-abrac that can trip someone up.

Don’t use throw rugs or interior doormats that move and slide easily.

Tape or glue them down, or remove them altogether.

Very important: install grab bars (handrails) in restrooms — and, even more critical, put nonslip mats or pads on bathtub and shower floors. These surfaces are very slippery when wet, and unfortunately, bathtubs and showers are where many senior slips happen.

Handrails — make sure they’re sturdy and well affixed — should be installed on all staircases, especially the outdoor ones. Install on both sides, not just one.

Speaking of staircases, be sure that all staircases are well-lit. Missing that one step at the top or bottom of the staircase because it was too dark to see is a recipe for disaster.

And speaking of light, make sure the

home has plenty of it, with sufficient lighting in all regularly used areas. You can’t avoid what you can’t see.

The health front It’s hard, and frequently painful, to admit, but as our bodies age, it can become increasingly harder to maintain our customary level of activity. That’s all the more reason, as one ages, it becomes increasingly important to regularly exercise or otherwise watch one’s health.

Because many senior falls are related, directly or indirectly, to leg strength and overall balance, any exercise that improves either (or both) is highly recommended. The Tai Chi martial arts discipline is particularly helpful for many seniors, as are simple squats or regular daily walks.

Staying mentally and physically active in general — particularly in the form of remaining employed — is likewise critical. Retirement may be customary or even sometimes mandatory, and I know this isn’t a popular thing to say, but… not keeping busy is not good

for your health. (But I digress.)

Seniors should have their vision checked once a year and update their eyewear as needed.

Seniors should also speak to their

It‘s hard, and frequently painful, to admit, but as our bodies age, it can become increasingly harder to maintain our customary level of activity. doctors about fall risks and prevention.

This should include a joint review of any medications and any side effects like dizziness or sleepiness. Make sure to bring up vitamin D. An ever-increasing

number of studies associate these popular supplements with an ever-growing host of benefits, including improved bone, muscle, and nerve health.

And, of course, don’t hesitate to tell your doctor that you’re afraid of falling, feel unsteady… or that you did have a slip and fall (not reporting it is worse).

Don’t go it alone Finally, according to the CDC, the largest group by marital status reporting falls is, sadly, “widowed” — indicating the common sense correlation of living alone and greater fall risk.

And if the social and psychological fallout of losing one’s constant companion makes one understandably more likely to slip and fall, it only follows that companionship, or at least a CDPAS aide from any quality home care agency, around the house makes one less likely to slip and fall.

Remember that falls are not an inevitable part of aging. With specific countermeasures, we can reduce chances of slips and falls.

A Vital Resource: The CDC‘s STEADI Initiative The Centers for Disease Control and Prevention runs a highly informative older-adult fall prevention program that they call STEADI (Stopping Elderly Accidents, Death, & Injuries). On their website, they provide awareness material for health-care providers, as well as patients, stressing that falls do not have to be an inevitable part of aging. The program also offers an interactive fall prevention course for providers, free of charge.

The core of STEADI’s intervention plan is this: SCREEN- Screen for fall risk using these 3 questions: 1. Have you fallen in the past year?

2. Do you feel unsteady when standing or walking?

3. Do you worry about falling?

REVIEW- Review and manage medications linked to falls.

RECOMMEND- Recommend vitamin D for improved bone, muscle, and nerve health.

Rena Milgraum, R.N. is Director of Patient Services at HamaspikCare, a home-care agency serving seniors and others across New York.

She may be reached through Wellspring.

Kislev 5777 | The Wellspring 73

Age Well

Sage Advice By Aliza Simon

Order in the Medicine Chest With three simple tips If your elderly parent or grandparent ever took the wrong medications on the wrong day, you know how hazardous disorder in the pillbox can be. At that stage, though, it can be hard to remember what each medicine is for, how much to take, and when to take it.

Here are some tips to help keep track of all the medicines: • Make a list. Write down all medicines you or your parent takes, including over-the-counter drugs and dietary supplements. The list should include the name of each medicine, the amount you take, and the time(s) you take it. If it’s a prescription, also note the doctor who prescribed it and reason it was prescribed. Show the list to all of your healthcare providers, including physical therapists and dentists. Keep one copy in your medicine cabinet and one in your wallet or pocketbook.

• Create a file. Save all the written information that comes with your medicines and keep it somewhere you can easily refer to, as needed.

• Check expiration dates on bottles. If a medicine is past its expiration date, you may be able to dispose of it at your pharmacy. Or, check with your doctor about how to safely discard it. Your doctor can also tell you if you will need a refill.

Win the Wrinkle Battle Wrinkle Reduction 101 While the aging process does have its perks and is a well-earned sign of experience and wisdom, women, especially may not appreciate the external signs. Whether you’re 35 and just beginning to show the first signs of wear and tear, or 55 with skin that isn’t exactly keeping your birthday a secret, you may want to know how to reduce those age signs on your cheeks.

While many people believe that aging skin is inevitable, today’s information and technology can really help people look as young as they feel. Here are six ways you can make a difference in the wrinkle battle.

1. Avoid the sun.

Listen to your mother when she tells you that! The sun is the number one cause for wrinkles, with dozens of studies documenting the impact. In one study that looked at identical twins, New York plastic surgeon Dr. Darrick Antell found that sun exposure was even more important than heredity. Siblings who limited sun time had fewer wrinkles and looked younger overall than their sun-loving twins.

2. Wear sunscreen.

If you must go out in the sun (even in the winter!), wear sunscreen. According to the American Academy of Dermatology (AAD), this may protect from skin cancer and help prevent wrinkles at the same time.

3. Get adequate sleep.

Yale dermatologist Dr. Nicholas Perricone says that when you don’t get enough sleep, the body produces excess cortisol, a hormone that breaks down skin cells. Get enough rest and you’ll produce more hormone growth hormone, which helps the skin remain thick, more “elastic,” and less likely to wrinkle.

4. Stop squinting!

Did you ever consider your squint a reason for that stubborn wrinkle? It may very well be. The AAD says that any repetitive facial movement, such as squinting, overworks the facial muscles, forming a groove beneath the skin’s surface. (Think of your grandfather’s creased forehead!) This groove eventually becomes a wrinkle. If squinting is your thing, wearing sunglasses sure helps.

5. Stock up on salmon.

Not only is cold-water fish, like salmon, a great source of protein—one of the building blocks of great skin—but it’s also an awesome source of the essential fatty acid, omega-3. Fatty acids like these help nourish the skin and keep it plump and youthful, helping to reduce wrinkles.

6. Enjoy your hot cocoa!

In a study published in the Journal of Nutrition in 2006, researchers found that cocoa contains high levels of two dietary flavanols that protect the skin from sun damage and improve circulation to skin cells, which affects hydration and makes the skin look and feel smoother.

74 The Wellspring | December 2016

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Age Well

Serial Diary By Malka Aronson

Spreading Myself Thin Life in the Sandwich Generation

Entry #1: Welcome, Mommy!

The shivah passed in a blur. Before I knew it, the plastic chairs were piled up against the front door, the laundry was spinning in the machine, and my siblings had flown back to their own families. The daily flow of visitors had come to a halt as our home started to resemble a home once again.

Who remained? My husband Chaim, my growing family, Mommy, and me somewhere in the middle.

It was a no-brainer that Mommy would move in with one of her kids now that Tatty was gone. Having stood loyally at his side during the last few months of his illness, there was now a huge void in her life. No more appointments, no more whipping up his favorite dinner—paprikash (without salt!), and no more easy chatter with the person who had been not only her husband and the father of their five children, but also her best friend. Now that it was all over, Mommy was all alone—at 86. And as the only daughter who lives in her city, it was also a given that her new home would be our guest room.

On the evening after the shivah, my two sisters and two brothers sat down for an impromptu meeting at our dining room table. Exhausted and drained from a week of mourn76 The Wellspring | December 2016

ing, none of us spoke much. Our teacups remained half full as we spoke about Mommy—what her life would be like now that our father was gone. Although we saw her as a self-sufficient woman who still baked cakes for every family party, we knew she would be lonely in her now vacant apartment. The verdict was that it would be best for her to start off at my house. “We can always make different arrangements later,” said my older brother, Shaul.

But I didn’t see this setup as a chore. I saw it as an honor. Now I would finally have the opportunity to reciprocate to the woman who had emerged from the camps not only a survivor of body but also a survivor of spirit, a woman who invested her all to raise a frum family when doing so was not the “in” thing, who gave us everything she had even when “everything” meant her measly salary from the butcher (where she salted chickens) so I could join the class trip to the zoo.

On the first morning of Mommy’s stay at our place, I awoke earlier than usual. I wanted to set up her coffee just the way she liked it so she’d have a pleasant start to her day—to her new life. When I came downstairs, still in my morning robe, I heard movement in the kitchen.

I came inside to find my mother already seated at the table, a cup of coffee in her hand. “I couldn’t sleep, Malka,” she said when she noticed my surprise. “All night?”

I asked.

She nodded her head.

“Is this something new, Mommy?” I pulled out a chair across the table.

“You know how it is when we get older,” she shrugged off my question. “We have stuff to think about.”

She stirred her coffee silently while I sat there, thinking.

Was this normal?

“So how do you function?”

“We make it work,” my mother smiled. Always a fighter, she made me feel so proud. Proud to call her my mother.

But I wondered how she’d carry on? Was it normal that she was barely sleeping at night? At her age, I would assume that sleep was absolutely necessary for proper health. That was the first question to her doctor that went on my mental notepad.

The next question came up only two hours later, after my high-schoolers left the house. This one was urgent.

“Malka, can you come here for a moment?” I heard my mother’s voice calling from her room.

Of course, I was there in a jiffy. “What is it, Mommy?”

“I would really appreciate it if you could bring me a coffee, dear. I haven’t had one yet today.”

To be continued…

Diary By Malka F.

How Maxi Biotic™ put an end to my tooth pain Several years ago, a woman

I knew well was undergoing radiation treatment for cancer, lo aleinu, when she started experiencing terrible tooth pain. A visit to the dentist confirmed that she needed an emergency root canal, but she wasn’t strong enough to undergo the procedure at that time. Her pain, however, did not let up. This sick, weak woman was at a loss as she tried to bear her pain with grace—until a friend mentioned a possible solution to her. “Take one Maxi Biotic™ capsule every three hours,” her friend shared. “Six capsules per day, and the infection in your tooth will subside.”

Later, this woman repeated her story with its triumphant conclusion to me. She knew that I advise many people in the community, specifically with natural solutions to everyday problems. She wanted me to share her secret with others so they too can benefit from this incredible pain reliever and infection reducer. I continue to share this solution as an aliyah for her neshamah, and have heard excellent feedback on its efficacy. One woman, for example, had to wait a while to receive approval from her insurance company in order to proceed with a root canal, and she tried this alternative solution in the meantime. By the time she got the approval, she no longer needed the procedure. I feel that it’s especially important for people to know about this incredible use for Maxi Biotic™ because the product is not marketed for this.

Women who are before or after birth can benefit greatly from this solution, as well as people who can’t visit their dentist, whatever the reason may be. My son, for example, who is currently in yeshivah in Eretz Yisrael, stocked up on several bottles before he left New York. Miles away from home and the medical care he trusts, he makes great use of Maxi Biotic™ every time he feels pain. When he ran out of his miracle supply, he used all his pocket money to obtain an exorbitantly expensive bottle there. I believe that every mother should pack this natural antibiotic along with her son before he departs.

Although I know of so many people who were saved by the nugget of advice for a root canal alternative, only recently have I been able to personally attest to its effectiveness.

I’m currently in the process of having dental implants done.

One day last week, I felt excruciating pain shooting from the tooth supporting the temporary. When I rushed over to the dentist, he said he couldn’t help me at the time because if he’d pull the tooth, it would affect the temporary and the entire implant process would be ruined. That’s when I knew it was time for me to follow my late friend’s advice—the one I’m doling out to many others. I took six capsules of Maxi Biotic™ every day for several days and I’m here to tell you that I did not need a root canal and am experiencing no pain whatsoever. Thanks to this miracle supplement that truly rids the body of infectious invaders, my infection is completely gone.

The author can be reached through The Wellspring.

How has your health and wellbeing improved thanks to Maxi Health? To receive a free bottle of the supplement that changed your life, send a 50-100 word description of your story to info@wellspringmagazine.com.

We reserve the right to end this promotion at any time, without notice.

The Wellspring | December 2016 78

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

Inkwell

Fare Well

Food for Thought

You can be whateve� you’re willing to struggle for.

Kislev 5777 | The Wellspring 79

Feel the best you can this Winter!

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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

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