Wellspring issue #12

WEALTH OF HEALTH CONFERENCE WITH JACOB LANDAU OF TRUFRUIT

BACTERIA THE GOOD, THE BAD, AND THE UGLY:

The tiny organism that’s crucial to your survival.

Exclusive! Q&A with microbiologist Dr. Martin Blaser

CUP OF TEA WITH REBBETZIN FEIGE TWERSKI Accessing your Innate Wisdom

OMEGA-3 FISH OIL STUDIED, TESTED, PROVEN.

TEN QUESTIONS

GOOD FOOD INSIDE

RABBI BINYOMIN BABAD of Relief Resources

Anniversary Issue!

Raffle Details Inside

Brought to you by: ISSUE 12 JANUARY 2017 TEVES 5777 LET’S CELEBRATE: A DELECTABLE HORS DEVOURS DISPLAY THAT YOU CAN FINALLY ENJOY!

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Editor In Chief Shiffy Friedman, MSW, CNWC Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger Yaakov Goodman, CN • Shani Taub, CDC Dr. Rachael Schindler • Tanya Rosen, MS CAI CPT Fitness Advisory Board 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.

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From the Editor

Dear Readers, When I’d pore over weekly magazines as a teen, one thought often went through my mind. A voracious reader, I held the writers in high regard, but always with a tad of pity and wonder. I paid attention to the names of the weekly columnists, and thought about what their homes must look like on deadline day. An accountant experiences a gut-wrenching April and a toy store owner’s Chanukah is no cozy family time, but how someone could intentionally undertake the yoke of weekly tension was beyond me.

Plus, to have to come up with steady content seemed an insurmountable task. How on earth do these writers do it? I wondered. Why would they choose the most stressful job on the planet?

Well, dear readers, it’s now a decade later and I still wonder how I got here (sometimes feeling fortunate, other times less so). With gratitude to the Ribbono shel Olam for the incredible popularity that the Wellspring has garnered, we celebrate our first anniversary as the frum community’s go-to health magazine that upholds the highest standards in Torah- and research-based content. Tracing the journey that led us to where we’ve baruch Hashem come today, I see how Hashem is with us every step of the way. And surely His orchestration of the readership’s positive feedback has made this experience all the more pleasurable and rewarding.

In this issue’s Cup of Tea, we bring you an illuminating interview with the renowned Rebbetzin Feige Twerski of Milwaukee, Wisconsin. In addition to being an inspirational lecturer and writer, the Rebbetzin is also a most intuitive and supportive counselor to thousands of Jews around the globe. In the Wellspring’s exclusive interview, which she made time for while visiting her family in Yerushalayim, she shares elegantly simple, yet powerful, principles that her family’s center for well-being, Twerski Wellness Institute, espouses.

One main premise the Rebbetzin discusses that takes a strong place in the understanding of her Innate Health program is that we shape our reality not by the circumstances of a situation we’re in, but through the thoughts we have about the situation. In other words, two people can be enduring an identical challenge. While one glides through it gracefully, the other may stumble into a deep abyss of sadness. What gives? It’s all in the way we think of the circumstances. And it’s not only about two people, explains the Rebbetzin. The very same person can suddenly experience a new reality when she decides to think about her situation from a new place.

No matter what life's circumstances are, it’s all in the way we think of them. While I may have seen the writers’ turbulent life when thinking about those impossible deadlines, they may have thought about the fulfillment the job provides. Although both perspectives are true, only one brings a person to a place of happiness—the place we all wish to be.

As we raise a cup to celebrate this milestone, I, in the name of the Wellspring’s dedicated team, would like to take this opportunity to thank you. It’s thanks to your ongoing feedback and critique that we’ve merited such growth and to be a source of positive influence in the community.

And although compiling a high-quality magazine month after month is no picnic, it’s all worth it when we’re mindful of the positive awareness we’re creating and, with siyata d’Shmaya, the gift of health we’re granting every one of you.

Keep the feedback coming,

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

“For the most part, the bacteria in our body is here to help us. Only a small minority is harmful,” says famed microbiologist Dr. Martin Blaser. While most people view the microscopic organisms negatively, they’re actually crucial for our survival. Check out the fascinating feature on page 33 to learn more about the little-known benefits of bacteria.

Teves 5777 | The Wellspring 7

Contents

TEVES 5777

JANUARY2017

58

WELL INFORMED

32

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 TruFruit

By Sarah Weinberger

26

DEDICATED TO HEALTH 10 Questions for Rabbi Binyomin Babad

By Chana Dunner

LIVING WELL

WHAT CAN I DO IF I REALLY CAN’T EAT ANY KIND OF RAW VEGETABLES? -A DOOMED DIETER

PAGE 28

22

28

ASK THE NUTRITIONIST Vegetable Aversion

By Shani Taub, CDC

30

IN GOOD SHAPE Fitness 101: Boot Camp

By Syma Kranz, PFC

32

COVER FEATURE Bacteria

By Rochel Gordon

54

HEALTH PROFILE Client: Tirtza

By Esther Steinmetz

56

HEALTHY HOME HABITS Starting the Solids

By Batsheva Fine

58

MONTHLY DOSE Your Body's Ally

By Yaakov Goodman, CN

FAREWELL 79 8 The Wellspring | January 2017

FOOD FOR THOUGHT

39

HERE’S A NUTRITIOUS VERSION OF THE CALORIE-LADEN MOZZARELLA STICKS. AND THEY WON’T KNOW WHAT’S HIDING INSIDE UNTIL THE BOWL IS EMPTY! - LEVIA JOSEPH, SEASONED

PAGE 39

EAT WELL WELLBEING 61

CLEAN SLATE Stop the Cycle

By Shiffy Friedman, MSW, CNWC

62

FROM THE GROUND UP 3-6 Months

By Goldy Guttman, Ms. Ed.

64

EMOTIONAL WELLNESS Negative Body Image

By Dr. David H. Rosmarin & Dr. Peryl Agishtein

66

HEALTH PERSONALITY Rebbetzin Feige Twerski

By Shiffy Friedman

SEASONED Let's Celebrate

By Levia Joseph

48

NUTRITION TIDBITS IN THE NEWS

By Liba Solomon, CNWC

50

NUTRITION FACTS IN A SHELL This Month: Grapes

By Devorah Isaacson

62 AGE WELL

71 SPEAKING QUICKLY AND FRANTICALLY, SHE INFORMED ME THAT HER SON’S WEDDING WAS TO BE TAKING PLACE THE VERY NEXT NIGHT—AND HE COULDN’T WALK. - MIRIAM S.

39

PAGE 78

71

GOLDEN PAGE

By Liba Solomon, CNWC

72

SENIOR CARE Blood Pressure

By Rena Milgraum, RN

74

SAGE ADVICE Prevent Muscle Loss

By Aliza Simon

76

SERIAL DIARY Entry #2

By Malka Aronson

INKWELL 78

DIARY A MRSA Solution

By Miriam S. Teves 5777 | The Wellspring 9

Springboard

Letters joying it very much. I’m wondering, though, about a point the writer made in the last installment, where she writes that self-talk is a great tool for getting through a rough moment. I would like to train myself to engage in this behavior, but I first want to understand if this is not lying. When I tell myself positive messages about myself, such as that I am something that I’m not, I may be deceiving myself. Please respond.

Tehilla M. Highland Park, NJ

A Solution to Our Problem Thanks to Mr. Schreiber [Issue #11: Conference with Genuine Air] Dear Editor: Thank you so much for your great magazine.

I would like to make a notable mention for Chaim Schreiber of Genuine Air. After reading your article, I encountered some problems in my home that needed emergency construction.

I called Genuine Air, and they were very informative regarding what I should do and how to go about fixing our problem.

Mr. Schreiber gave me detailed advice, free of charge, about how to do the construction in the safest manner possible. Thank you for bringing awareness to these important issues!

Z. S. Long Island, NY

Is Self-Talk Always Good?

I don’t want to lie to myself.

[Issue #10: Clean Slate] Dear Editor: Thank you for a most informative magazine that is full of well-presented important and interesting information.

I’m following the Clean Slate column regarding emotional eating and en-

Shiffy Friedman, MSW, responds: Thank you for your positive feedback, Tehilla.You ask a good question.

Self-talk is indeed an excellent tool to have in your arsenal for rough moments and always, but it is definitely not helpful when self-deception is involved. You may have a negative message that replays in your head every time you make a mistake.

As a child you have been told, “You’ll never amount to anything,” or “You can’t do anything right.” When you make a mistake— and you will, because we all do—you can choose to overwrite that message with a positive one, such as “I choose to accept and grow from my mistake” or “As I learn from my mistakes, I am becoming a better person.” During this exercise, mistakes become opportunities to replace negative views of who you are with positive options for personal enhancement. They are not in any way an opportunity for you to lie to yourself that you’re something that you’re not.You only tell yourself messages that are true but unfortunately not the first ones to pop up in your mind.

Positive self-talk is not self-deception. It is not mentally looking at circumstances with eyes that see only what you want to see.

Rather, positive self-talk is about recognizing the truth, in situations and in yourself.

One of the fundamental truths is that you will make mistakes.To expect perfection in yourself or anyone else is unrealistic.To expect no difficulties in life, whether through your own actions or sheer circumstances, is also unrealistic. You may enjoy this issue’s

Cup of Tea with Rebbetzin Feige Twerski, where she explains this concept in a beautiful and clear discussion.

At the Root of Everything The importance of healthy self-esteem [Issue #11: What Makes You Special?]

Dear Editor: As much as I would like to thank you for an incredible job at highlighting important physical health issues to the community in a most appealing and informative manner, I would especially like to express my gratitude for your expanded mental/emotional health coverage. I realize that you’re in the mental health field, which I assume is why you especially understand the importance of this topic, and I would like to let you know that I greatly appreciate that, probably in the name of thousands of readers.

In the December issue, Esther Moskowitz, LCSW, wrote an article whose simplicity was so unbelievably powerful. She broke down, in the most simple terms, the essence of healthy self-esteem, which so many of us are unfortunately lacking. People can be at the top of the rung, enjoying success in every sense of the word, while inside they’re shriveled up, frighteningly insecure. I write this from personal experience, as a very accomplished professional in the medical field who enjoys much satisfaction and publicity at work, and I’m even a successful family person, baruch Hashem. Still, having been raised without these important messages in my mind and heart, I suffer to this day. I would like to take this opportunity to beg all parents who are reading this to stop and think, What message of self-worth am I giving my children? Is it all about their grades, their looks, their achievements? Even (perhaps especially) adult children, if they don’t wear their peyos the way you do or their sheitel at the

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.

10 The Wellspring | January 2017

The next issue of The Wellspring will appear iy”H on February 8th.

length you’d prefer, do they get the feeling that they’re not “good enough” in your eyes? We’ve lost too many children for this reason. And many more outwardly successful people are suffering in silence.

Please. Stop the cycle now. And if you don’t know how to do it on your own, seek help. We’re talking about generations here.

With much appreciation for raising this topic and printing this letter, Name withheld

Moisture-Cured Urethane is Lethal My story [Issue #11: Conference with Genuine Air] To Mr. Schreiber, I read your interview featured in the Wellspring and it was eye-opening for me. You talk about the danger of using moisture cure urethane in general, and especially during pregnancy. I would like to share our story.

When I was 10 weeks pregnant, my neighbor used moisture cure to redo her hardwood floors. The strong toxic odors and chemicals were very bad for all eight families in the building. After one week, I realized that I had to leave because I felt very sick. To make a long story short, our baby was born with a birth defect known as microcephaly, l”a.

Briefly, microcephaly, is a birth defect that is marked by the baby’s abnormally small head and impaired brain development. Exposure to toxic chemicals during pregnancy, we later learned, can cause microcephaly in babies. It’s a condition that requires intensive care and can lead to a host of other problems including seizures, vision and hearing loss, and intellectual disability.

When we did more research regarding our newborn baby’s unfortunate condition, we learned that the causes of congenital microcephaly (microcephaly present at birth) include: prenatal infections as a result of exposure to Zika virus, especially in the first trimester of pregnancy, which can damage nerve cells (neurons) in the brain, especially immature neurons. Other viruses can also cause microcephaly, including rubella (German measles),

varicella (chicken pox), toxoplasmosis, and cytomegalovirus. It can also happen as a result of genetic mutations. Several hundred genes have been linked with microcephaly, and more are still being discovered. Defects in these genes can interfere with the brain’s maturation and growth. In some cases, microcephaly may be related to Down syndrome or certain neurometabolic disorders.

And, of course, there are other maternal factors. There is evidence that maternal substance abuse, inadequate nutrition, untreated phenylketonuria (PKU), or exposure to toxic chemicals can also cause microcephaly in a baby.

In my case, I had no contact with the Zika virus, no genetic issues, no viruses, and no infections during the pregnancy.

But, in the second and third month, I was exposed to the highly toxic chemical called moisture cure urethane used in my building to varnish a neighbors hardwood floors. That, the doctors concluded, may have caused my child’s microcephaly.

Everyone must understand the danger that these chemicals pose. When you use them, you’re putting yourself and all your neighbors at risk.

Thanks for bringing this crucial awareness, Gitty Monroe, NY

Why No Mention of the Child?

A mother’s concern [Issue #10: Cup of Tea with Shifra Sadoff] Dear Editor: I’d like to chime in with all the voice that are praising the Wellspring. It is a long overdue necessity—a health and wellness magazine based on Torah hashkafah. I especially appreciate the broad range of topics you cover and the different products you bring to the public’s attention.

I enjoyed reading about Shifra Sadoff and her gentle sleep coaching in the November issue. I was (surprisingly) pleased to note that she does not advocate “crying it out.” However, glaringly absent from the entire discussion was the feelings of the baby. It was all about the mother and her needs! Even the discussing of the crying it out prob-

lem was all about the mother and her ability to “make it work,” and “get the most bang for her buck.” The child’s feelings were not mentioned or taken into account at all.

The fact is that three-month-olds have small and quick digestive tracts.

They digest and eliminate food quickly.

After four hours, they are legitimately hungry again. So, as appealing, and even urgent, a full-night’s sleep is for the mother, the child’s needs have always come first to Yiddishe mammes.

The unfortunate reality is that today, most mothers work outside of the home and therefore need their sleep desperately. But that doesn’t mean that the baby’s physiology has changed. The concept should be presented as second best, not the ideal. For those who are able to do it, let’s not negate the beauty, love, and bonding of a Yiddishe mamme who nurses or rocks her precious neshamah’la to sleep (perhaps with a sweet song of emunah!).

Thank you for an informative magazine, G. L. Spring Valley, NY Shifra Sadoff, CSSC, responds: Dear G.L., Thanks so much for your letter.

As a sleep consultant for babies and children, I am a strong advocate for children’s health and well-being, in all aspects of life.

As I guide women along the journey of restoring sleep and peace to their homes, I get to learn about them, too—and these strong women and loving mothers are also doing their best to ensure their children’s health and well-being.

Unfortunately, many find that in their quest to do what is best, they may stumble or take a wrong turn due to a simple lack of knowledge or “commonly known” misinformation. Many mothers are simply unaware of their children’s sleep needs—I know that no one told me when I had my first that, as a newborn, she could only handle 45 minutes of awake time! Many mothers also do not know how crucial a full 12 hours of sleep is for their child’s development and temperament. Additionally, not understanding how the digestive system works, many mothers underestimate their young babies’ abilities to go a long stretch of time without eating. Once a baby’s weight reaches 13 pounds or so, Teves 5777 | The Wellspring 11

Springboard

Letters

and baby is 3–4 months of age, so long as they are consuming sufficient calories during the day, their bodies will be able to regulate their blood sugars to enable them to sleep for 12 hours at night without becoming hungry. (A mother who is breastfeeding should retain 1–2 night feeds until her child reaches 6 months of age to ensure she has sufficient supply). The child’s true need for sleep during that time far outweighs an illusory need for eating.

Babies, and newborns especially, are very needy, both physically and emotionally. We’ve see time and time again how crucial parents’ display of love is to a child’s development. Cuddling, nursing, and holding your baby does wonders for their relationship with and trust in you, and for their well-being. However, cuddle time and unconditional attention, when misapplied, cause many mothers to unintentionally take a wrong turn. Often, it is because of the “feel good” factor for the mother herself; it is so yummy and cuddly to nurse, rock, or hold a baby to sleep; it feels like you’re doing a noble deed by picking a child up and nursing her every single time she cries. The truth, though, is that a child who is always helped back to sleep, or fed every time he cries, becomes overtired, frustrated at being misunderstood, and dependent on a caregiver for everything instead of developing those crucial self-help skills that are developmental milestones.

Enabling your child to fall asleep—and stay asleep!—when she needs it is truly the best thing for her.

Being a mother is not easy. Sometimes it means making sacrifices and doing things that are very difficult for you. And I assure you that the mothers that I work with are not looking for an easy way out. They are looking to do the best for their children, and work very hard to give their babies and toddlers the sleep that they need to be the happy, curious, energetic, and inquisitive children that they should be—and can be. And they recognize that sleep is not a luxury—neither for themselves nor for their children. It is an absolutely essential component of a healthy lifestyle to enable proper growth, development, self-control, and a calm, secure environment for everyone in the home. Sleep well!

12 The Wellspring | January 2017

Reflexology Inquiry Regarding Glottic Web [Issue #11: Cup of Tea with Reflexologist Hendy Baum] Dear Hendy: I’d like to know if you have any knowledge of the condition called glottic web. Please research it for more information. Can you please let me know if reflexology would be applicable to such a case?

Thanks, P. Kaufman Reflexologist Hendy Baum responds: [Glottic web is a condition that one is either born with or is caused by injury. Symptoms are usually an obstructed airway, a weak or husky cry, or sometimes a total absence of voice.] While surgery can be successful in treating glottic web, there’s a chance of impairing the vocal cords, thus leaving the patient with a lower and weaker voice. Although treatment is necessary, it is only done when a child is older. Thus, reflexology can be very beneficial while the parents wait for the baby to grow up and be ready for the surgery.There is a part of the foot that directly responds to the vocal cords, and by applying gentle pressure, reflexology can gradually aid the healing process. In addition, working on the chest, lungs, and diaphragm reflexes on the foot will open all the airways, and improve the entire respiratory system. With a baby’s tiny little feet, ten-minute sessions three times a week are optimal for slow and steady improvement. While this condition is not common and I haven’t worked with this before, direct massage on the vocal cord area of the feet as well as the main systems of the body that respond to it will always do good for the body, as reflexology only has healing benefits and never the contrary. Subsequently, while the baby is old enough for the main surgery, there are high chances of the condition greatly improving and healing on its own. In a case where Hashem wants otherwise, and the mother will resort to surgical treatment for her child, she will know that she tried her best to prevent it, and the rest is up to how Hashem leads His world.

A Reader Relates My Migraine Saga [Issue #9: Springboard] Dear Editor: I would like to report my own experience regarding migraine headaches.

After 8 years of struggling with chronic migraines and being on every medication from aspirin to Ergotamine, I was literally ready to give up. After reading about Migraine Max in the Wellspring, I decided to overcome my skepticism and try it. It was a real miracle for me. I start my day off with two capsules and feel remarkably fine after so many years of suffering.

Thanks, R. M. Montreal, Quebec

Bringing to Light The phototherapy experience [Issue #11: Living in the Light] Dear Editor: I was delighted (no pun intended!) to see your feature article for the Festival of Lights all about the incredible benefits of light therapy. For years, my husband struggled with SAD in the winter.

He was a productive, happy person all yearlong, but for the two/three deep winter months, he was withdrawn and depressed. A psychiatrist, at a loss after my husband didn’t respond to medication, suggested that he try light therapy.

And since that winter, when the light finally returned to our home, I make every family member spend time at their light every morning.

It surely can’t hurt to spend some time in a relaxed mode before the busy day starts, especially while basking in rays that are so similar to those of the sun’s.

I hope many more people will join the light therapy bandwagon and see the amazing results.

Thanks for bringing this, and many other important issues, to the community’s attention.

Devoiry T. Brooklyn, NY

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Well Informed

Wellness Platform By Rabbi Hirsch Meisels

AN ODE TO THE OLIVE HOW ITS EXTRACT BOOSTS YOUR IMMUNE SYSTEM

A

Although this is not the “Torah Wellspring” column, I feel compelled to share with you a piece of Torah to launch our discussion for this article.

Our Sages teach that when Hashem created the trees, He commanded that their barks and branches have the same taste as their fruit (Sukkah 35).

We know, of course, that the ground did not heed His command and that while fruits have a pleasant, appealing taste, the tree absolutely does not.

However, not only did the esrog tree follow Hashem’s command, our Sages reveal, but according to their words, we also learn that olive leaves have the same flavor as olives. Honestly, I’ve never tried consuming an olive leaf, but I did find something fascinating in the course of my research regarding olive leaf extract.

Hashem infused not only the olive itself, but also its tree with a wealth of health benefits. One researcher dissected an olive leaf and found that it contains thirty different important nutrients, which work especially well together as opposed to individually, as is also in the case concerning the olive itself. However, the researcher notes that this bounty of nutrition is only present in extra-virgin olives, which are virtually unprocessed and thus still contain this trove of benefits.

Most people

find it difficult to drink olive oil in its purest form. The taste is understandably heavy and unpleasant. And even if a person does force himself to down a few drops, how much olive oil can he consume? Thus, researchers in the field have always been on the lookout for ways to offer the incredible benefits of extra-virgin olive oil to the population. Thankfully, they’re able to use the leaf from which to extract these health benefits. By inserting the extract into capsules, we are able to enjoy the nutrition-packed fruit in a pleasant and easy manner.

Maxi Health’s Olive Supreme™ is a splendid combination of four powerful ingredients. At the time of year when we all seek to strengthen our immune system to combat infection and viruses, especially the common cold, flu, and respiratory tract infection, this combination can prove to be life-altering.

Let’s first talk about how the olive leaf works to power up the immune system. One of the legions in the immune system is composed of macrophages. Every macrophage is tasked with chasing after every possible foreign invader, its “mouth” always wide open and ready to attack.

When it comes into contact with a possible threat to the body, it is able to immediately neutralize it to prevent harm.

Another protective measure of the immune system is that

when a tiny speck of bacteria enters, the body recognizes it as a threat despite its size, because it can rapidly multiply and wreak havoc. Thus, a strong immune system is able to enter the cell of the microbe or bacteria immediately upon entry into the body and sterilize its ability to multiply. Thanks to these two capacities, the body is able to function properly without interference.

But even once an infection does spread, a healthy immune system can still save the body from the results of the damage and resulting oxidative stress. Powerful anti-oxidants are able to combat that, as well. Research has shown that the miracle substance in olive leaf extract known as oleuropein has the incredible ability to combat bacteria and microbes, especially the virus that causes the flu. One study has even revealed that the anti-oxidant power of olive leaf extract is five times stronger than vitamin C, the primary known source of anti-oxidants. All damage caused by infection, such as inflammation, whether a chronic, longterm infection or a one-time occurrence, can be reversed with the help of the miraculous olive leaf extract that Hashem has put into His wonderful world.

In the next article, we will further discuss research on olive oil extract and Olive Supreme’s™ other incredible ingredients.

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.

Teves 5777 | The Wellspring 15

Well Informed

Torah Wellspring By Rabbi Ezra Friedman

WHO SAYS THE DOCTOR IS RIGHT?

DR. YOSEF KLEINMAN’S MEMORIES OF HIS SAINTLY PATIENTS THE WINTER BRINGS with it a host of potential health hazards, such as the many contagious viruses and bacteria that we must do our best to protect ourselves from. Everyone knows how important it is to dress warmly and take care to maintain one’s health, but not everyone takes this mitzvah seriously.

Doctors and health advisors are merely shlichim; they’re here to help us fulfill Hashem’s command.

Noting the double usage of “V’rapo yerapei, and Hashem will heal,” the commentators teach that Hashem gave permission for doctors to heal. When we follow the advice of medical or health professionals, we’re simply fulfilling Hashem’s command. This is what the Torah wants from us.

I would like to share with you some snippets from an interesting interview with a renowned doctor in Eretz Yisrael, Dr. Yosef Kleinman, who tended to many gedolim. In this conversation, he emphasized how his pious patients would meticulously heed his every word with utmost care. On one occasion, he unfortunately had to break the news to a certain Rav that he was suffering from a serious illness. As part of the healing process, the Rav would have to abstain from several of the foods that comprised his staple diet. When Dr. Kleinman informed the Rav of this diagnosis, he was amazed to observe that the Rav accepted his instructions right away, making a serious commitment to avoid those foods at all costs, just as if they were ma’achalim assurim. “These foods are no different to me now than chametz on Pesach,” the gadol told the doctor. “The mitzvah of venishmartem is my main priority now.”

Dr. Kleinman noticed that all the

gedolim he merited to treat followed this same behavior. Whenever he spoke to a gadol about an illness he was suffering from, the gadol was less concerned about the details of the illness and how it would affect his life than about what he must do in order to maintain his health as required by the Torah.

In the course of the interview, Dr. Kleinman was asked if a gadol ever countered his directions. His answer was an emphatic no. “Never,” he said, “did any gadol offer an argument against my suggestion. Instead, they always made their

The Rebbe answered that since travel was easier than in previous times, the patient was obligated to see the better doctor. spiritual lives accommodate my medical instructions.” The doctor then shared various anecdotes to support his answer.

The famed mashgiach, Rav Meir Chodosh, was one of Dr. Kleinman’s patients. “He listened intently to my every word, like a talmid before his rebbe. He wrote down everything I said and asked questions to make sure he understood every detail. But the second I finished giving medical advice, I became his talmid again. He remained the same strong person despite his illness.”

This immediate desire to heed the instructions of a doctor left Dr. Kleinman with an utmost respect for our gedolim.

Here he saw leaders of the generation

take his every word seriously, with utmost humility and grace. Although leaders of thousands, they were willing to listen to someone who had expertise in the medical field, so that they could fulfill Hashem’s will.

In a letter sent to the Satmar Rebbe, the writer related that he had been diagnosed with an illness and he wanted to know whether it was sufficient to go to the local doctor or to travel farther afield to consult with a better doctor. The Rebbe answered that since travel was easier than in previous times, the patient was obligated to see the better doctor.

The Gesher Hachaim tells us that a patient who seeks a doctor’s opinion should know that the advice he hears is a direct message from Hashem, sent to him through the doctor as His messenger. Every word the doctor says is as significant as a word of the Shulchan Aruch, he asserts.

The Chafetz Chaim, among other gedolim, took the obligation to guard one’s health very seriously. One evening, he was standing outside desperately searching for the first three stars in the sky, tzeis hakochavim. Later, his disciples learned that he was so intent on knowing whether the day had ended because the doctors had forbidden him from learning Torah for three days, in order to give his body the rest it desperately needed. The Chafetz Chaim explained that he understood that the doctors’ words took precedence during those three days, but the second that their instructions were no longer in effect, the obligation to learn Torah regained primary importance. And he did not want to miss that very second.

Teves 5777 | The Wellspring 17

Well Informed

Health Updates in the News By Liba Solomon, CNWC

SLEEP IT OVER It will help you cope Sleep is not only important for physical health, a new Swiss study published in Sleep suggests. Interestingly, sleeping soon after a traumatic event can help people cope with the havoc in their lives. In the study, two groups of volunteer subjects were shown a traumatic scene. While one group slept for the night after seeing the show, the other stayed awake. Participants then recorded their memories of the images for several days.

“Our results reveal that people who slept after the film had fewer and less distressing recurring emotional memories than those who were awake,” said study author Birgit Kleim, a clinical psychological scientist in the department of psychiatry, psychotherapy and psychosomatics at the University of Zurich.

“This supports the assumption that sleep may have a protective effect in the aftermath of traumatic experiences.” According to Kleim, sleep may be the new up-and-coming noninvasive alternative to the current attempts to erase traumatic memories or treat them medication.Your pillow may very well be your very best therapist after all.

STILL POPPING PIMPLES Why some women still get acne as adults If you’re wondering why those pesky pimples still didn’t disappear long after you’ve graduated high school, you may want to know that a new study offers some hints as to why acne plagues some women into adulthood. In the study that focused on 500 women, researchers from Italy uncovered some factors related to the risk of acne after the age of 25— including a low intake of fruits and vegetables, high stress levels, and a family history of acne.

Over 80 percent of teenagers have bouts of acne. The good news is, most see their skin clear up after age 20, according to a team led by Dr. Luigi Naldi, of the Study Center of the Italian Group for Epidemiologic Research in Dermatology in Bergamo, Italy. Still, anywhere from 20 percent to 40 percent of adults continue to have breakouts, the researchers add. And women tend to get adult acne more often than men, often due to changes in hormone levels and or hormonal imbalances.

To get to the bottom of the sore issue, Naldi’s team surveyed women seen at dermatology clinics in 12 Italian cities. Overall, 248 were diagnosed with acne and 270 were diagnosed with other conditions to serve as the control group.

The researchers found that certain lifestyle factors were tied to the risk of an acne diagnosis. Women who ate fruits and vegetables, or fresh fish, on fewer than four days out of the week were more than twice as likely to have acne, compared to women who ate those foods more often.

The findings do not prove that those things cause acne in some women, but it’s plausible that they are involved, dermatologists said.

“We see that people who have a diet of junk food tend to break out more,” says Dr. Debra Jaliman, an assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai in New York City.

Specifically, Jaliman said, research has implicated foods with a high “glycemic index” — which cause blood sugar to surge. Some high-GI foods include white bread and rice, chips and crackers, and sugary baked goods.

Similarly, Jaliman said, chronic stress takes a toll on overall health, and that could show up on the skin, as well.

So in addition to eating plenty of fruits, vegetables, and healthy foods don’t forget to relax if you want those pimples to disappear.

18 The Wellspring | January 2017

MISCONCEPTION: Exercise causes weight gain.

TRUTH: Exercise accompanied by unhealthy eating habits causes weight gain.

While exercise itself does not actually lead to significant weight loss, it definitely does not have to lead to weight gain. The problem, though, as most scientists agree, is that exercise makes us want to eat more. Many studies have shown that if people start a new exercise program, their bodies begin to pump out much higher levels of various hormones that increase appetite. This reaction seems to be most pronounced if someone starts a new, moderate, aerobic exercise routine.

So if we take up jogging, swimming, walking or bike riding, for example, we feel unusually hungry afterward, and often wind up consuming as many or more calories than we just expended. A moderate 30-minute walk burns only about 100 calories. A smoothie afterward may contain two or three times that amount.

Simultaneously, many of us move less on days when we exercise, studies show. Scientists refer to this reaction as “compensatory inactivity.” Without consciously planning to, we spend more hours sitting during those days when we have worked out than when we have not, and ultimately burn fewer total calories.

So, when healthy eating habits are not emphasized, starting to exercise often means we eat more and move less than we did before, consume more calories and gain weight.

When you work out and watch what you eat, the pounds are sure to drop at the fastest rate.

YOUR BODY HAS A NEW ORGAN Say hello to your mesentery Over a century ago, when scientists were classifying the body’s organs, one was dropped from the list, according to researchers who say part of the digestive system deserves to be upgraded to organ status.

In a new medical journal report, scientists say the mesentery – connective tissue that winds around our digestive organs, holding them in place – isn’t a fragmented structure as once thought, but actually one contiguous structure.

“The anatomic description that had been laid down over 100 years of anatomy was incorrect. This organ is far from fragmented and complex,” says study author J. Calvin Coffey, from the University of Limerick, Ireland. “It is simply one continuous structure,” winding from the small intestine down to the rectum.

Medically speaking, an organ is self-contained and has a very specific vital job – think brain, kidneys, and heart.

Many, but not all, organs have a distinct functional unit, the study authors wrote in the Lancet Gastroenterology & Hepatology journal.

Dr. Kevin Campbell, assistant professor of medicine at the University of North Carolina, says of the recent development: “We’ve known this has been part of our bodies. We just don’t fully understand what role it plays. In the past, we’ve known that the mesentery was there basically just to hold all the organs in place inside our abdomen. And now we think that it may be one contiguous organ that actually may play a role in disease.”

Whether you choose to recognize your mesentary as an organ or not, may it function good and well for many years to come.

Teves 5777 | The Wellspring 19

Well Informed

Figures By Miriam Katz

BACTERIA’S BARE BONES The good and the bad

million

70

Americans suffer from digestive disease, costing the US government

$100

Billion Dollars in medical bills

and

500 2,000

times more microbes than human cells in the human body.

In other words, our bodies are more bacteria than human.

more than

species of micro-organisms (bacteria, yeast, parasites, viruses, etc.)

10

Your gut hosts between

40

diseases have been linked to bacterial imbalance including depression, arthritis, IBS, and cancer

more bacteria in your mouth than there are people in the world The Wellspring | January 2017 20

Gut bacteria create

95% of the body’s serotonin (feel-good chemical)

more bacteria on mobile phones than on bathroom door knobs

60-80%

of the immune system is located in the gut

1,000 10,000 and

on each tooth

3,000

18

times

A clean mouth has between

types of bacteria on a dollar bill

20 0

minutes

New bacteria grows on a kitchen sponge every

bacteria in a baby’s body before birth

15,152 types of life forms (from insects to bacteria) have been identified on the New York subway

Teves 5777 | The Wellspring  21

Well Informed

Wealth of Health By Sarah Weinberger

CONFERENCE WITH: COMPANY NAME: TruFruit BUSINESS OWNER: Jacob Landau SERVICE/PRODUCT: Real Fruit Snacks SINCE: 2015 LOCATION: Brooklyn MOTTO: It's the real thing!

Jacob is the manager at TruFruit, the first company that produces 100% fruit-based snacks with a heimish hechsher. The company is dedicated to manufacturing truly nutritious snacks without compromising on taste.

WHAT MOTIVATED YOU TO ENTER THE FRUIT SNACK TERRITORY? I’m in the health food line for many years. Over the past few years, our development team realized that all fruit snacks in the kosher market contain too much added sugar.

In other words, mothers were giving their children a snack that they thought was basically fruit, but in actuality they were filling them with added sugar instead. We wanted to create a product that’s wholly fruit—with no added sugar whatsoever.

HOW IS IT POSSIBLE TO CREATE FRUIT SNACKS WITH A JELLY CONSISTENCY THAT ARE 100% FRUIT? That was a challenge. For this reason, the product is actually 99% fruit. The remaining 1% is just the coating, which is necessary to achieve the perfect texture. There’s nothing hiding there besides this.

Most other companies add a significant amount of sugar to achieve the perfect texture. Readers may appreciate to learn about a new rule that has been instated by the FDA regarding nutrition facts The Wellspring | January 2017 22

labels. One of the requirements that will go into effect on July 26, 2018 is that instead of listing only the total sugar content, as was done until then, every label will have to disclose the added sugar content, as well. This is a major breakthrough that will educate consumers and make the truth more noticeable. Brands won’t be able to hide how much sugar they’ve added.

The strawberry flavor of TruFruit snacks, for instance, has 12

grams of sugar in each pouch. Twelve sounds like a lot, but if consumers learn that none of it is added sugar, everything changes. There’s a huge difference between 12 grams of natural sugar and 12 grams of added sugar. It’s a completely different entity.

WHAT OTHER CHANGES WILL CONSUMERS SEE ON THE UPDATED NUTRITION FACTS LABELS? The look of the label will remain the same, but people will be more informed about what foods they’re eating. For example, not everyone realizes that companies try to get away with serving size. They tell you that a food doesn’t have that many calories or grams of sugar, but if you take a closer look at the serving size, you’ll see that it’s only half of a regular portion. So one of the new FDA rules is that serving size will have to be bolded, as well as the number of calories, to make it more prominent.

However, by law, serving sizes must be based on what people are actually eating. And because people are generally eating more today than they used to, manufacturers will be forced to up the serving size number. One interesting example is that the reference amount used to set a serving of ice cream in 1993 was half a cup. Today, it has been changed to 1 cup.

And while a serving of soda used to be 8 ounces, nowadays it’s 12 ounces.

Another change that will go into effect is that listing the content of specific nutrients, as well as the Daily Value, will become mandatory. From 2018 and on, every consumer will know how much calcium, iron, potassium, and vitamin D every food contains. The rest of the vitamin and mineral content can be voluntarily declared.

There are some more changes, such as in the wording of the Daily Value footnote, but I think the most prominent change of all, especially for people who are cautious about added sugar content, is the added sugar feature. Scientific data shows that it’s difficult for a person to meet their nutrient needs while staying within calorie limits if more than 10% of their total calories consumed are from added sugar.

That’s what’s happening too much today because people are simply unaware.

THANKS FOR THIS ENLIGHTENING INFORMATION. NOW BACK TO TRUFRUIT. HOW LONG DID THE DEVELOPMENT PROCESS TAKE? The main impediment in the process was smoothing out the myriad kashrus issues. You wouldn’t believe what work goes into a tiny jelly! Because we’re dealing with natural fruits, we had an issue with insects. The company we used to manufacture the fruit snacks purchases their fruits from several vendors, so the rav hamachshir asked for samples.

After thorough inspection of all the different strawberries they acquired, he was only satisfied with the bug-free status of the best quality and most expensive fruit source. Blueberry inspection and selection was also a long process. It took a while until we found the right sources.

WHAT DOES THE FDA CONSIDER A SERVING SIZE? That’s a good question, because it’s about to change. Until today, manufacturers would base the serving size on how much people should be eating, which was to their advantage because it made the calorie and sugar content seem less.

WHAT OTHER CHALLENGES DID YOU FACE IN THE PRODUCTION OF THIS UNIQUE PRODUCT? Taste was also a challenge. In the past, healthy food was not renowned for its good taste, but today, the health food market is flourishing and the consumers are interested in a balance of good taste and great nutrition. Because fruit con-

The strawberry flavor of TruFruit snacks, for instance, has 12 grams of sugar in each pouch. Twelve sounds like a lot, but if consumers learn that none of it is added sugar, everything changes.

Teves 5777 | The Wellspring 23

Well Informed

Wealth of Health By Sarah Weinberger

tains natural sugar, it’s not that hard to make its taste appealing. The problem was, though, how to take a fruit-based product and make it shelf stable without compromising on nutrition or taste.

When people make their own fruit concoctions at home, the taste can be great and children like them too. The issue crops up when the product has to have the texture of jelly and have a long shelf life. This part took a lot of tweaking and trial and error until the perfect balance was achieved.

The concept of 100% fruit-based snacks is relatively new, even in the general world. Because the demand is so great, it’s becoming more and more popular all over.

IN ADDITION TO THE ABSENCE OF SUGAR, WHAT ARE SOME OTHER HEALTH FEATURES THAT MAKE TRUFRUIT SNACKS UNIQUE? The product is non-GMO, which means that it doesn’t contain genetically modified organisms. In order for crops to grow in large capacities and at a cheaper rate, most seeds are injected with certain chemicals nowadays. Already at that point, the makeup of the seed is already altered. The fruits used in TruFruit, on the other hand, are 100% natural, just like what has been used for centuries. Nothing is altered.

DID YOUR PRODUCT ATTRACT ANY INTERESTING BUYERS?

HOW IS THE FEEDBACK? Of course, the nutritious content appeals to health-conscious people very much. But the best part is that they’re very happy with the taste. It’s the balance of health and good taste that is our priority. We’ve received excellent feedback from mothers that their children keep asking for it.

DID YOU RECEIVE ANY COMPLAINTS? People complained that strawberry and blueberry flavors were out of stock for several months. Here’s the behind-thescenes reason.

Every time we do a new batch, the rav hamachshir asks for new samples from the actual fruits. Prior to one production roll, because he couldn’t confirm that the fruits we were going to use were 100% insect free, we were actually forced to stop the production for several months. We want to provide only the best to every customer.

In order for crops to grow in large capacities and at a cheaper rate, most seeds are injected with certain chemicals nowadays.

At the Kosherfest show last year, I met a buyer for non-Jewish schools who hailed from Nebraska. He sampled the product and loved the taste. Because he was having issues with his previous vendors, he decided to switch over to our company. Just then, we were out of stock from the strawberry flavor, which he requested, due to kashrus issues. It took us a while to get back to him about it and to explain the reason for the delay.

A buyer from Jetblue also expressed interest at the Kosherfest. He was looking for quality kosher snacks for the airline’s Orthodox travelers and our snacks fit that bill to perfection.

ARE YOU WORKING ON PRODUCING MORE PRODUCTS IN THIS LINE? We’re experimenting with various other flavors and shapes in our effort to provide a wide selection of good-tasting and healthy snacks to kosher consumers.

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 | January 2017 24

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Well Informed

Dedicated to Health By Chana Dunner

10 QUESTIONS FOR RABBI BINYOMIN BABAD DIRECTOR OF RELIEF RESOURCES RELIEF IN A NUTSHELL Relief Resources is a non-profit organization whose mission is to provide access to the best mental health resources available.

This is accomplished through Relief's highly acclaimed referral service, where a trained referral specialist helps callers navigate the process of finding the best resources for their particular need. Relief maintains an extensive database of qualified mental health providers with comprehensive information regarding, range of specialty, location, therapeutic technique, and insurance participation.

1

WHAT LED TO THE LAUNCH OF RELIEF?

The organization was founded in 2001 by Sendy Ornstein and Shiya Ostreicher. They realized that although there were a few organizations in the frum community that dealt with medical referrals, there was a tremendous gap when it came to mental health referrals. They decided to fill the void but never imagined that Relief would grow to run 8 offices in 4 countries.

2

WHAT IS YOUR CURRENT ROLE AT RELIEF?

As the director of Relief, I lead a team of incredibly talented and dedicated people in our local and regional offices, who help individuals find the best mental health care options. To date, we have amassed a database of over 4,000 clinicians and fielded requests from over 75,000 individuals.   The Wellspring | January 2017 26

3

WHAT IS ONE GREAT CHALLENGE YOU FACE IN RUNNING THE ORGANIZATION? Because Relief tapped into a silent unmet need, the volume of the people who need help and the work involved in getting them that help (over 275 inbound calls a day) has been a tremendous challenge for us keep up with. We are still the only ones doing this kind of work. Of course, we want to help every single caller but doing so is definitely hard work. Â

4

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

A young man called me about his marriage that was about to dissolve due to his wife’s severe OCD. She was refusing treatment and he was at the end of his rope.

He was finally able to get his wife on the phone to speak with us. After much cajoling and explaining to her that her OCD was treatable, we finally were able to send her to an expert psychiatrist and a therapist who specialized in treating OCD. A few months later, the husband called me back to tell me he finally was able to have the shana rishona he never had and thanked me for giving him his wife back.

6

WHAT DO YOU WISH PEOPLE KNEW ABOUT MENTAL HEALTH?

Mental health is not one size fits all. Just like there are specialties and subspecialties in medicine, so too there are specialties and subspecialties in mental health. Mental health issues are very treatable, as long as you are seeing someone who specializes in the issue you are dealing with.

8 9

5

CAN YOU SHARE A POSITIVE STORY THAT YOU’VE RECENTLY EXPERIENCED?

I recently received a chasunah invitation from a young woman whom we helped three years ago.

She had been severly depressed, spending most of her days in bed. When we spoke to her mother about seeking an experienced psychiatrist she mentioned in passing that in addition to the depression, her daughter had recently been diagnosed with a seizure disorder. I called one of New York’s top psychiatrists to discuss the case with him and see if he would take it on. When I mentioned the seizures in our conversation, he asked me to verify if the seizures were happening in her left frontal temporal lobe. If they were, he told me, this young woman didn’t need a better psychiatrist; she needed a better neurologist, since that’s the seat of emotion in the brain. Indeed, that was the case and we helped her find a top neurologist, who treated her effectively and her depression disappeared.

7

HOW DOES THE REFERRAL PROCESS WORK ONCE A CALLER REACHES OUT TO YOU?

Many factors contribute to the nature of the referral. First, our referral specialists will do an intake over the phone in order to collect enough information to make a proper referral. In deciding whom to refer, the referral specialist will take many factors into account. The most important one is that the clinician should be highly experienced and effective in treating the caller's particular issue.

Next, we take into account such details as the caller's personal preference regarding gender, age, religious background, and personality. Location and financial considerations are also discussed to find the best match possible.

WHAT’S THE BEST PART OF YOUR WORK? THE TOUGHEST? The best part of the job is that we can make a real impact on people’s lives and help them not only get better but thrive.

The toughest is working with someone who is refusing treatment because there is very little we can do to help him.

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

We make follow-up calls to see how people are progressing in therapy and hearing the many positive reports keeps us going.

10

WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED?

An officer of a foundation once came to visit Relief. He told me, “Most grant proposals are a figment of the imagination of the writer. You, however, didn’t write enough about the wonderful work that Relief does.”

Teves 5777 | The Wellspring 27

Living Well

Ask the Nutritionist By Shani Taub, CDC

Am I A DoomedDealing Dieter? with a vegetable aversion

Q

I’ve been to various nutritionists over the years in the hopes of sticking to a healthy diet that would increase my weight loss.

Although I have no problem eating whole grains and proteins, I can’t bring myself to eat any kind of vegetable. I don’t mind eating some vegetable soups (even minus the croutons) but vegetable soup is not really a breakfast or lunch food for me.

Salad simply does not tempt me. Even after I work hard to prepare something that looks good, I only manage to get a few forkfuls down my throat before I move the bowl aside. Does this mean that I can’t ever lose weight successfully? What can I do if I really can’t eat any kind of raw vegetables?

Doomed Dieter

Shani answers:

A

I understand your frustration, but there is essentially no doomed dieter. Every person who has the willpower to stick to a healthy eating plan can do it. The results obviously may vary, but if the commitment and motivation is there, it’ll be worthwhile. It’s true that for someone who likes vegetables healthy eating is so much more pleasurable and easy, but there’s a solution for everyone.

It’s important to keep in mind that it’s not the vegetables per se that help a person lose weight. Although they obviously are an excellent source of vitamins and minerals, many of which are vital to healthy living, they aren’t absolutely necessary especially if you take a daily nutritional supplement. Instead, when you fill up on nutritious foods that are low in calories, you simply end up being full on good fuel, making unhealthy snacking less tempting or even possible.

Feeling satisfied from the right foods is key to maintaining

The Wellspring | January 2017 28

a healthy eating lifestyle. When a client asks me, “Shani, should I cut more food out of my plan? I’m feeling so full!”

I tell her a very resounding “No!” As healthy individuals, we aim for slow and steady weight loss that is not characterized by hunger pangs or starvation, and consuming a considerable amount of vegetables throughout the day is very helpful in attaining that goal. I just put down the phone with a client who has a wedding tonight. She only ate breakfast today and she wanted to know if she should go to the wedding now.

Of course I advised her not to go before she eats something filling and nutritious. Being satisfied is the trick. Before I eat lunch, the dessert on the counter screams, “Eat me!” But after lunch, I can easily look the other way. Until I eat the seudah on Friday night, I dream of dessert. Afterward, it’s not a challenge to pass up on it.

So it’s not the actual lack of vegetables in your diet that may lead to weight gain or what you call “doomed dieting.”

But, because feeling satisfied from the right foods does play a role in healthy weight loss, here are some ideas that I can

offer you to help you with your vegetable aversion.

Can you find one vegetable that you do like? I rarely come across someone who can’t touch any vegetable in any form.

Sometimes, we just have to be a bit creative or think out of the box. If you only like lettuce and cucumbers, stick to that.

Add them to your sandwich so the taste is not so bland. Do you prefer your veggies raw, steamed, or baked? Try them out in all forms and see what works for you.

Sometimes, when we make a dish pretty to the eye, it appeals more to the palate. When I prepare a veggie platter for my kids in the form of a smiley face, they’ll be quicker to tackle it. Also, it’s much easier to enjoy a plate of steamed vegetables when you’re hungry than after you’ve had your chicken and potatoes. Start your meal with your vegetables so you’ll have a better appetite to eat them. You’ll be surprised at how much better they taste then!

If a bit of dressing helps you down your veggies, save your fat serving for that. Even a bit of spice can sometimes do the trick. A tomato sprinkled with salt, pepper, and parsley flakes does not taste like a plain tomato. I also believe in spending money on high-quality, super-fresh vegetables. The ones on sale don’t always taste that good. And fresh broccoli is so much better than its frozen counterpart. Allow yourself to splurge a bit on the vegetables that appeal most to you so you can give your body what it needs and fill up on what’s really good for you—happily.

Another suggestion I have for you is to try preparing vegetable kugel. How about eggplant with tomato sauce and oregano with a bit of melted cheese? Use a bit of bread crumbs if that makes you happy. You don’t have to limit yourself to Israeli salad in order to get your daily vegetable servings. I actually just asked one of the food places that serves dishes approved by me to create a vegetable lasagna. They prepare delicious vegetables like portobello mushrooms, layered with tomato sauce and a measured amount of cheese, to create a most gourmet and appealing dish that’s chock-full of nutrition. It’s definitely doable! Even in terms of salad, which you say you don’t like, you can be creative as well. (See sidebar for recipes). As long as you’re motivated to make this work, it will work. You might have to work harder than the person who can happily chomp her way through a cucumber, but the results are certainly attainable for you as well. A healthy lifestyle doesn’t discriminate!

IN THE SALAD BOWL Especially at our Shabbos table, I make it my business to prepare the most beautiful vegetable dishes. Here are the recipes for two favorites in our house. You won’t even want the challah or kugel when you fill up on these!

“Cole Slaw” Instead of the mayonnaise-loaded dish, try this.

Sauté’ cabbage with an onion. Add tomato sauce and cook for another few minutes.

Zucchini Salad: 4 small zucchini, sliced in half 1 cup of red onion, diced 1 cup of red pepper, diced 3 dill pickles, diced 1/4 cup vinegar 1 Tbsp oil 2/3 cup sweetener (organic Stevia) 1/2 teaspoon salt 1/4 teaspoon black pepper Mix all ingredients and let salad marinate. Enjoy!

MORNING SICKNESS AND VEGETABLE NAUSEA For many women, vegetables are a welcome addition to their healthy diets, until there’s news. When morning sickness hits, they automatically stay far away from anything that resembles a naturally grown species. Suddenly, peppers and cucumbers, and of course, soups and stir-fry, are the enemy.

To women in this situation I offer the same advice: As long as you stick to an otherwise healthy diet (high in protein, with some healthy carbs, and some fruits), everything will be okay. It’s not the lack of vegetables in the diet that causes weight gain. It’s satiating the sugar cravings and indulging in high-caloric, all-day snacks that add on the unnecessary pounds (that may contribute to postpartum depression).

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

Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, premeasured foods and delicacies sold at supermarkets and restaurants.

Teves 5777 | The Wellspring 29

Living Well

In Good Shape By Syma Kranz, PFC

Fitness 101: Boot Camp 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 this series, we take a look at the primary fitness workouts that are popular today and discuss the description, pros, and cons for each.

Workout Description The overall goal of boot camp classes is to burn calories, reduce excess body weight, improve cardiovascular endurance, and increase lean muscle mass. For this reason, most of the exercises performed in this military-style program work a variety of muscle groups at once. Usually a combination of action and strength exercises, boot camp also includes moves that require the individual to maintain a specific posture, conditioning the core muscles of the body while the other muscle groups are being exercised.

Calories burned per workout: About 600 in 1 hour Areas targeted: Total-body workout Style: High-impact

Development Boot camp fitness and weight loss programs are modeled after the old practice of “fat camps” for children, where overweight children would be sent to a sleepaway camp for a period of time in order to shed pounds. Boot camp fitness programs have been modified and updated to address several of the failures and shortcomings of the original fat camps, namely that the weight loss tended to be temporary.

While children quickly lost weight at the boot camps while under the staff’s strict control, they typically regained the weight quickly upon leaving the program. In other words, regularly performing a boot camp aerobics workout proved effective for weight loss. However, in order to maintain optimum weight, regular exercise must become part of the daily lifestyle.

Of course, most boot camp weight loss programs today do not involve actual camping. (Who has time for that?) Individuals usually visit a fitness center to perform the boot camp exercise routine several times a week and return home after the completion of each class. However, it’s interesting to note that there are still some destination camps where individuals stay at a resort, perform exercise routines, and attend classes associated with proper dietary intake, and learn several fitness approaches designed to promote good overall health and fitness.

The Cons Boot camp can be a strenuous workout that includes some not-so-safe exercises for those who are not physically fit, so the risk for injury can be 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. Also, because boot camp is generally done in group settings, individuals in the group get limited personal instruction or feedback regarding their form or technique.

The Wellspring | January 2017 30

The Pros Efficiency Regardless of the exact format, all boot camp weight loss programs include a variety of exercise types.

This approach makes boot camp weight loss programs very efficient, providing a full-body strength and cardiovascular workout in a single hour.

Weight Loss In addition to working a large number of muscles at the same time, the variety of exercises forces the body to rapidly adjust to a fitness level capable of performing the exercises, and also helps prevent boredom and apathy. The best benefit may very well be that adding boot camp classes to your lifestyle and performing the exercise routines 3 to 4 times per week typically yields a weight loss of 15 to 25 pounds over the course of a four-week period and increases your lean muscle mass at the same time.

Burning 600 calories per exercise session allows an individual to lose 1 pound of body fat per 5.83 exercise sessions (a deficit of 3,500 calories equals 1 pound of weight loss). This rate of weight loss is solely due to performing the boot camp exercise program and does not include any additional caloric reductions. Combining a boot camp weight loss exercise routine with a healthy dietary plan will of course promote an even greater rate of weight loss.

Cost Boot camp weight loss programs tend to be performed in a group environment, lowering the cost considerably in comparison to one-on-one personal training but with a similar level of intensity.

Heart Rate Elevation Boot camp weight loss programs typically include a high level of aerobic conditioning. True to their model of an actual military boot camp, nearly every exercise type is designed to elevate your heart rate and achieve an aerobic effect. Examples of several types of activities you can expect to perform include running or jogging, jumping jacks, push-ups and squat-thrusts.

A recent study performed by the University of Wisconsin evaluated six men and six women between the ages of 19 and 29 that participated in a boot camp exercise program. The study concluded that all 6 men and 6 women averaged 77% of their target heart rates during their workouts, with highs of 91%. This coincides directly with the American College of Sport Medicine’s recommendation of 70–94% maximum heart rate for cardiovascular strength exercise.

No Equipment Needed Another boot camp pro is that most of the exercises performed in this kind of workout require very little equipment, if any. Instead, most moves use your own body weight as resistance. For example, exercises like push-ups and lunges utilize your own body weight and work several muscle groups in parallel. This approach makes the time you spend working out much more efficient.

The Program The usual boot camp workout takes about one hour and includes various military-style moves, such as push-ups, squats, jumping jacks, strength moves, and an extra dose of ab work at the end (finally!).

Try It at Home!

The key is to start slow and approach the workout at your own pace. That may mean trying a class at home rather than signing up for a class right away. Do a 10-minute circuit three times in a row with moves like these for an excellent all-around workout: • jump rope drill • squats • lunges • vertical leg crunches • box-and-reach drill • flutter kicks • modified lower-back bends • push-ups • dive-bomber push-ups • classic jumping jacks.

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.

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Living Well

  The Wellspring | January 2017 32

Cover Feature By Rochel Gordon

Bacteria THE GOOD, THE BAD, AND THE UGLY Invisible and impossibly microscopic, bacteria play a most significant role in the human body. The very organism that we perceive as a threat to our existence, however, actually serves to protect us every second of our lives.

I

f I were to tell you that your entire body is covered in bacteria, which it is (bacteria outnumbers human cells 10:1), would that warrant a “yuck!” or a “yay!” from you? If your answer is the former, you’re not the only one, but there’s at least one organ in your body that would certainly disagree. As Dr. Martin Blaser describes in his book, Missing Microbes, the bacteria that coat your skin, inhabit your mouth, and fill your intestines are essential to your health and well-being.

They protect you from harmful pathogens, help digest your food, produce vitamins, and fine-tune your immune system.

Bacteria may be tiny in size, but they make up for it in sheer number. And as much as you’d like to believe that you’re doing your utmost to keep them out of your system, the fact is that they’re multiplying by the thousands as you read these lines. Once you understand, however, what a crucial role they play in your body, and that only a minority of bacteria is harmful, the truth won’t generate that many creeps.

First, what are bacteria? As one-celled (unicellular) microorganisms that aren’t visible to the naked eye, bacteria are different from plant and animal cells because they don’t have a distinct, membrane-enclosed nucleus containing genetic material. Instead, their DNA floats in a tangle in the interior of the cell. Although the three basic bacterial shapes are coccus (spherical), bacillus (rod-shaped), and spiral (twisted), bacteria can assume several shapes. Their arrangements also vary, from chains to pairs to grape-like clusters and tetrads. While individual bacteria are so tiny that they can only be seen with a microscope (at least we think our hands are bacteria-free), they reproduce so rapidly that they often form colonies that we can see. Bacteria reproduce when one cell splits into two cells in a process called binary fission. Fission occurs rapidly in as little as 20 minutes. Under perfect conditions, a single bacterium could grow into over one billion bacteria in only 10 hours! (It’s a good thing natural conditions are rarely perfect, or the earth would be buried in bacteria.)

The way the uninformed human perceives it, bacteria are out to harm us. Together, they gang up to bring on disease and wreak havoc in a body that would otherwise function perfectly fine. However, the truth is that only one class of bacteria, which is made up of pathogenic bacteria, is responsible for this widespread negative view of this organism. These harmful bacteria come in many forms and can cause illnesses from an ear infection to strep throat to

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Living Well

Cover Feature

cholera. They can get into our bodies via our mouth and nose, or through cuts and scrapes. Some are airborne, others are found in food, resulting in food poisoning. Bacteria are also the cause of plaque buildup on our teeth, which can lead to cavities and gum disease.

Before the discovery of antibiotics, many severe bacterial diseases had no cure and usually resulted in death. Antibiotics work by destroying bacteria or inhibiting their reproduction while leaving the body’s own cells unharmed. After a time, some bacteria develop resistance to an antibiotic, and it will no longer be effective against them. Because of this, scientists are always researching new antibiotics. (Many diseases, such as chicken pox, hepatitis, or polio, are caused by viruses rather than bacteria. Antibiotics have no effect against these diseases.) Bacterial infections are common, but many of them can be avoided by good cooking, cleaning, and hand-washing practices.

And now comes the good news. In His infinite wisdom, Hashem created this incredible microorganism that is here to fight our battles for us, while we go about our lives unaware of the miracles transpiring within. Where would we be without bacteria? Well, we might not be getting bacterial

diseases, but we would still be a lot worse off. Especially when it comes to gut bacteria, the benefits of their existence are monumental.

While gut bacteria play an essential role in human nutrition—breaking down the foods we eat—a wealth of recent research now shows that they do far more. In fact, the key to whether we’re fat or thin, cheerful or depressed, healthy or chronically ill, may lie in the gut microbiome (bacteria population). Simply put, we’re the puppets of our bugs.

When it comes to gut bacteria, at least in the beginning, it’s all about the mother. Every person starts accumulating his fair share of resident bacteria at birth, following the passage through the birth canal; and even more of this creature is picked up through mother’s milk. Milk contains a population of complex carbohydrates that can only be digested by bacteria, specifically by Bifidobacterium infantis, a helpful bacterium that makes itself at home in the baby’s digestive tract and helps prevent infections. Milk, in other words, doesn’t just feed the baby, it also functions as a probiotic—providing infants with a growing population of beneficial microbes, and as a prebiotic—supplying those microbes with something to eat.

Generally, by the time kids turn three, following the introduction of solid foods and a lot of crawling around on the floor, their internal bacterial ecosystems are fully established. This means, inevitably, that they’ve come in contact with large numbers of bacteria-laden particles, which occupy a great deal more of the world than we would like to believe.

Creepy though this may sound, it’s a good thing. Acquired bacteria provide us with enzymes and vitamins, such as vitamins B and K, which help us battle infections, and manufacture neurochemicals essential for our mental health and well-being. An estimated 90% of the body’s serotonin— for example, a brain neurotransmitter that affects mood, appetite, sleep, memory, and learning—is made by gut bacteria.

Our personal bacteria are also meant to protect us from a wide range of ailments whose increasing prevalence, scientists now believe, may reflect that something, bacteria-wise is going seriously wrong.

The modern rise in obesity, allergies, asthma, rheumatoid arthritis, type I diabetes, multiple sclerosis, irritable bowel syndrome, cardiovascular disease, and anxiety attacks—perhaps even autism—may be related to the

BACTERIA BENEFITS Here’s a summarized list of why bacteria is so important to the human body and the world.

Digestion: Our large intestines are full of beneficial bacteria that break down food that our bodies can’t digest on their own. Once the bacteria break it down, our intestines are able to absorb it, giving us more nutrients from our food.

Vitamins: Bacteria in our intestines actually produce and secrete vitamins that are important for our health. For example, E. coli bacteria in our intestines are a major source of vitamin K. (Most E. coli is good for us, but there is a harmful type that causes food poisoning.)

Food: Bacteria are used to turn milk into yogurt, cheese, and other dairy products. Imagine a world with no yogurt or cheese, and the many health benefits they provide.

Oxygen: Cyanobacteria (which used to be called blue-green algae) live in water and perform photosynthesis, which results in the production of much of the oxygen we need to breathe.

Cleanup: Oil spills, sewage, industrial waste — bacteria can help clean all of these up. They “eat” the oil or toxins and convert them into less harmful substances.

Inside you: And, of course, millions of bacteria live on your skin, on your teeth, on your tongue, in your intestines, in your eyes, and more. But keep in mind that while some of them can harm you, many of them help you.

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bacterial populations in our guts. In other words, many modern plagues may be occurring because our microbiomes aren’t what they used to be. In industrialized nations, overuse of antibiotics, a sanitized lifestyle, and a diet heavy in processed foods have all contributed to mass internal microbial die-off. The result is an impoverished Western microbiome. We now have a far less diverse internal population of bacteria, and we’ve lost many helpful species altogether.

The prime example that Dr. Blaser (see interview) uses to demonstrate this reality is a corkscrew-shaped bacterium called Helicobacter pylori, known to be the causative agent of peptic ulcers that thrive in the acid environment of the human stomach.

At the beginning of the last century, nearly every stomach in the world harbored H. pylori; today just 5% of American children carry it. This sounds, initially, like a plus—who needs an ulcer?—but Blaser points out that H. pylori plays essential roles in mediating the metabolic and immune systems, and in regulating ghrelin, the hormone that tells the brain we’re hungry and stimulates appetite. In the absence of bacterial controls, too much ghrelin may lead

us to overeat.

While microbiome research is still in its early days, one thing is clear: a diet of junk food doesn’t do our bacteria any good. In one very popular experiment, genetic epidemiology professor Tim Spector of King’s College in London convinced his adult son Tom to spend ten days on a dedicated fast-food diet of fries, burgers, chicken nuggets, and Coca-Cola.

Tom started out with a gut population of 3,500 bacterial species, by the end of his fast-food binge, he’d lost a third of these.

So how can you maintain a healthy microbiome? Although some scientists and medical doctors generally advise that the thriving commercial pre- and probiotic supplement industry be taken with a grain of salt, other researchers have found daily intake of probiotics to be very helpful in maintaining a flourishing healthy bacteria environment in the body. Especially if you’re on an antibiotic regimen, the importance of replenishing the healthy balance can be crucial.

Also recommended for the good of the gut is a diet rich in probiotic fermented foods such as yogurt, sauerkraut, kimchi (found in health food stores), and miso soup, and in

fiber-rich prebiotic foods, such as whole grains, fruits, and vegetables.

It’s also a good idea to avoid processed foods, which may feed you, but don’t provide much sustenance for your gut bacteria.

Exercise seems to benefit not just us, but our guts. One study published in the succinctly named journal Guts (2014) compared blood and fecal samples from elite athletes to non-athletes. The researchers found that the longtime players had more diverse microbiomes, with higher proportions of at least 40 different bacterial species. And, while antibiotics are certainly sometimes necessary, we should be cautious about overusing them. Studies show that that the gut microbiome can take up to a year to bounce back after a course of bacteria-blitzing antibiotics.

Finally, in the service of gut microbiome diversity and contrary to what you may have believed until today, you might want to expand your and your children’s environment. The more diverse bacteria you pick up, the better. So let them dig in the garden and play in the dirt. And perhaps that hand sanitizer doesn’t need a weekly refill.

KEEP IT THRIVING To improve your brain-gut connection and reap the rewards of weight loss, increased energy and better mood, here are four things you can do: Eat more "live culture" or probiotic yogurt A recent UCLA study showed you could change the way a person's brain works by influencing the composition of the bacteria in the gut just slightly. The study looked at eating probiotic yogurt twice a day for 4 weeks. Women who ate yogurt exhibited changes in the way their brains lit up on a MRI scan compared to those who did not.There were subtle differences in the way the brains processed sensory information and emotion.

Shift from more animal to more vegetable In a 2014 study published in the journal Nature, the composition of the gut microbiome changed dramatically within 4 days of subjects switching from a diet of all animal products to a vegetable-based one, and vice versa.

Lower stress Stress hormones [e.g., cortisol] controlled by the brain can influence how gut bacteria affect the production of hormones and neurochemicals that speak to the brain, including ones that influence appetite.

Don't overuse antibiotics According to some estimates, half of the antibiotics we consume are unnecessary or useless and are one of the prime causes of the depletion of the helpful bacteria in the American gut. It’s like bombing your backyard with toxic chemicals.

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Living Well

Cover Feature

An Inside View:

Microbiologist Martin Blaser, M.D. MARTIN BLASER, M.D., OF NEW YORK UNIVERSITY SCHOOL OF MEDICINE AND AUTHOR OF MISSING MICROBES. DR. BLASER HAS STUDIED THE ROLE OF BACTERIA IN HUMAN DISEASE FOR OVER 30 YEARS. HE IS THE DIRECTOR OF THE HUMAN MICROBIOME PROGRAM AT NYU AND LIVES IN NEW YORK CITY.

WHAT IS YOUR BASIC PREMISE REGARDING THE BODY’S BACTERIA POPULATION? For the most part, the bacteria in our body is here to help us. Only a small minority is harmful. But, for the past 75 years we’ve been bombarding them with antibiotics without realizing that when we were shooting at the bad guys, we were also hurting the good guys. And the rising incidence of chronic conditions from obesity to asthma to allergies may be the price we are paying.

The trillions of microbes that make their home on the human body — known as the human microbiome — are not a random collection of bacterial passersby. Instead, the particular kinds of bacteria, the sites of the body they occupy, and the functions they carry out are necessary for survival.

CAN YOU GIVE AN EXAMPLE OF A BACTERIA THAT THE WORLD SEES AS NEGATIVE THAT YOU’VE FOUND TO BE OTHERWISE IN YOUR RESEARCH? H. pylori is responsible for 80 percent or more of stomach cancer cases. But as we were studying it, we kept finding it in healthy people all over the world. I began to think, “Well, if everybody has it, maybe it’s not so bad.”

WHAT’S SO GOOD ABOUT IT? Our research shows that people who have H. pylori are less likely to have childhood-onset asthma and hay fever.

If one species can have that effect, it’s fascinating to think about what all the other species we harbor are doing.

HOW MANY SPECIES OF BACTERIA ARE WE TALKING ABOUT? The average person probably has at least several thousand. But we don’t really know. We’re in the early days of discovery.

AND WHERE ARE ALL THESE GERMS? Maybe everywhere. Each of the major skin zones—oily skin, moist skin, and dry skin—has its own predominant microbiota. The mouth is a very rich ecosystem: Each tooth has its own series of niches. The top of the tongue and the bottom of the tongue are different. Where the

The Wellspring | January 2017 36

tooth goes into the gum, what’s called the gingival crevice, that has a very rich microbiota—it’s probably as bacterially dense as the colon. But obviously in smaller volume.

SO WHAT DO ALL THESE BACTERIA ACTUALLY DO FOR US? They help us extract energy from food. We’ve outsourced the ability to make certain vitamins to our microbes. And then there’s defense: The good guys help us fight off the bad guys. They can also affect the brain, because a lot of serotonin is made in the gut by neuroendocrine cells that are in conversation with the microbiota.

SO YOU TAKE A NEGATIVE STANCE REGARDING ANTIBIOTICS AND ANTI-BACTERIAL PRODUCTS? I won’t deny the stupendous, lifesaving power of antibiotics. I don’t argue that we should stop using them.

However, our indiscriminate use of antibiotics has both societal and personal costs. At the societal level, antibiotic use selects for antibiotic resistance, leading to the emergence and spread of drug-resistant bacteria like MRSA (Methicillin-resistant Staphylococcus aureus). Where Missing Microbes blazes a new trail is in showing that this often-“just-in-case” antibiotic use may have considerable consequences for the health of the individual. Indeed, many of the chronic diseases that have exploded in the last 30 years, including obesity, asthma, juvenile diabetes, food allergies, and gluten intolerance, may be triggered, made more severe, or both by repeated antibiotic assaults on our microbiomes.

HOW CAN ALL THESE DIFFERENT DISEASES BE CONNECTED TO ANTIBIOTICS? What ties them together is the intricate communication network that has evolved between humans and our partner bacteria. The bacteria in your gut help digest your food and secrete chemicals that tell your body when you’re full. Could a change in the composition of your gut microbes thus contribute to weight gain? Elaborate conversations between your resident bacteria and your immune system calibrate whether the immune system springs into action or ignores a passing threat. Could

breakdowns in that conversation lead to inappropriate inflammatory reactions like food and ragweed allergies, or conditions where the immune system mistakenly attacks our own cells, like juvenile diabetes?

CAN YOU ELABORATE ON THE EFFECTS THAT ANTIBIOTICS HAVE ON THE BODY? Many connections between antibiotic use and disease remain correlative, with the causative mechanism still unclear. However, the correlations are strong, and the consequences serious.

Here’s an analogy that explains this: In 1980, Mount St. Helens erupted. Pictures immediately after the volcanic eruption show a barren mountainside, but over the next years and decades, the forests that had covered the mountainside before the eruption returned. However, what would have happened if the mountainside had been sprayed with a strong herbicide one month after the eruption, then again six months later, and again in a year?

Would it be likely that the ecosystem that emerged would be the same? Some of the rarer and more delicate plants might not have survived, while tougher and weedier plants might have taken their place. Insects or birds depending on the rarer plants would not have returned, and overall biodiversity probably would have suffered.

About 258 million courses of antibiotics were prescribed in the United States in 2010. On average, American children receive three courses of antibiotics before their second birthday. What is this doing to the diversity and resilience of their microbiomes? Which critical conversations between their microbes, their metabolic pathways, and their immune systems are being interrupted or even lost permanently? The exciting research now taking place to understand our microbial partners will eventually begin to answer those questions. In the meantime, we urgently need to reconsider the idea that taking anti-

biotics has no cost, and take them only when absolutely necessary.

SO HOW CAN WE TAKE FEWER ANTIBIOTICS BUT STILL USE THEM WHEN THEY’LL SAVE OUR LIVES? We need better diagnostics so we can tell bacterial infections from viral ones. And if it’s a bacterium, which one is it? We’d have to develop drugs for each. That’s a sea change from the impetus over the past 70 years to create broad-spectrum antibiotics. We can either pay for the development of the diagnostics and the drugs, or we can pay for it at the clinic with the illnesses that are coming from this.

WHAT ABOUT HAND SANITIZERS? I have a small photo gallery: When I see a hand sanitizer in a new place I take a picture of it.They’re very important in hospitals, but what’s the rationale for hand sanitizers everywhere? They don’t have antibiotics in them, but they have antibacterials like triclosan. Triclosan is in our soaps and our deodorants, in our clothes, in our pizza cutters, in our staplers. It’s everywhere.This is a germophobia that is unsupported.

WHAT KIND OF RESEARCH IS CURRENTLY BEING DONE TO PREVENT ANTIBIOTIC DAMAGE BUT ALSO TO HELP RID THE BODY OF HARMFUL BACTERIA? Pathogens will always with us, and the need for antibiotics will not disappear, even if we get much better at recruiting our own microbes to help deter the bad guys.

In the future, the goal will be to develop highly specific antibiotics that kill only the bacteria causing infection, coupled with rapid diagnostics so that doctors can prescribe these “precise” drugs. With a more sophisticated arsenal for fighting the minority of bacteria that make us sick, we will be able to take better care of the trillions of bacteria that keep us well.

CAVITY-FREE CANDY Lollipops, even sugar-free ones, can be a fun treat, but not when you know that you’re generating tooth decay while sucking on them. UCLA microbiologist Wenyuan Shi has invented the solution. Because of Shi, thousands of orangeflavored lollipops are rolling out of a factory in Grand Rapids, Michigan, into the hands of people eager to lick them for one reason only. Shi and his lab team at the School of Dentistry have managed to make candy that's actually good for your teeth. The orange-flavored, sugar-free lollipop they devised is infused with a natural ingredient found in licorice that kills the primary bacterium causing tooth decay, Streptococcus mutans.

It all emerges from a vision the microbiologist had eight years ago to apply a medical approach to dentistry - to identify the decay-causing pathogens among the 700 kinds of bacteria living in the human mouth, track their presence and then target them with antimicrobial "smart bombs" that he and his lab would engineer to kill the bad bacteria without harming the good.

Note:The lollipops have not been confirmed as kosher.

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ISSUE 12 JANUARY 2017 TEVES 5777

Let’s Celebrate!

Have your party and feel good too.

IN SEASON: WHAT’S THE MAGIC NUTRIENT IN GRAPES?

Dear cooks, What a milestone! In addition to providing you one year’s worth of health and wellness information, we at The Wellspring, and particularly Seasoned, have given you an annual healthy eating experience in our pages. Covering all yamim tovim, seasons, and occasions, we’ve tried to provide healthful, appealing recipes that are easy to prepare and fun to eat. Now it’s time to celebrate! Not with a color-coded candy affair that leaves you feeling only temporarily spirited, but with quality, nourishing foods that you and yours can savor and enjoy, guilt-free.

It was nice to hear from readers throughout this year how they’ve enjoyed this recipe or that one and that some of Seasoned’s recipes made it into their weekly menus. It was especially nice to hear from home cooks who never believed that healthy cooking can be pleasurable and tasteful until Seasoned came around. Keep the feedback coming and let me know what you’d like to see in these good-for-you pages. Now let’s get the party rolling!

Happy cooking, -Levia

How we Party Make sure that if you'rethe one hosting the party there are healthy choices for you to enjoy. Remember that there's a lot more to enjoy at an event besides for food! I always tell people to enjoy their friends, enjoy the decor, and never go to a party hungry.

SHANI TAUB, CDC

I came up with an acronym of what to avoid: AABCD'S which stands for: Alchohol Appetizers Bread Coleslaw Dessert Soup What's left? The main dish!

NUTRITIONIST TANYA ROSEN

At my son’s most recent birthday party, food was not the focus. It sounds unbelievable that this is possible with kids, but in a way, because they’re still young and impressionable, so much depends on what we train them to associate with a party. To him, it was all about the special paints and glitter that he and his siblings were finally able to use—in our dining room. When I brought out the dessert, they were too engrossed in the activity to even lift their heads up to see what I’d created.

LIBA SOLOMON, CNWC

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Eat Well

Recipes By Levia Joseph Styling & Photography By Malky Levine

Zucchini Pizza

No party is complete without pizza, but who says we need all those extra calories and carbs? Here’s my anniversary gift to you!

2 large zucchinis 2 tomatoes, diced 1 onion, diced 1 cup mozzarella/cheddar cheese salt, pepper and oregano for sprinkling

NUTRITION NUGGET A light delight! Make a ton of these because the kids will grab them right when they come out.

It’s good for them, and you!

--Dr. Rachael Schindler

Preheat oven to 375˚.

Cut zucchinis into ¼ inch thick round slices.

Line a baking sheet and spray with oil.

Spread zucchini slices on the sheet. Sprinkle with salt and pepper. Combine diced onion and tomatoes. Top each slice with onion/ tomato mix and sprinkle with oregano. Bake 30 minutes.

Remove from oven, top pizzas with shredded cheese and bake additional 5-10 minutes, until cheese is melted.

Broccoli/Cauliflower Cheese Bites NUTRITION NUGGET Cruciferous veggies like broccoli and cauliflower are perfect for fiber and artery clean up. Replace the breadcrumbs with 1/2 cup ground flax seed for an added omega 3 and fiber punch. Not to mention a yummy nutty flavor!

--Dr. Rachael Schindler

In our house, a party is not a party without what my kids call “pizza cheese.” Here’s a nutritious version of the calorie-laden mozzarella sticks. And they won’t know what’s hiding inside until the bowl is empty!

16 oz frozen broccoli or cauliflower, thawed 1 egg 1 small onion, grated 1 red pepper, diced 2 garlic cloves, crushed 3/4 cup whole wheat bread crumbs 1 cup mozzarella cheese 1/4 tsp salt

Preheat oven to 400˚.

Line a baking sheet and spray the parchment paper with olive oil.

Place broccoli/cauliflower in a bowl and use a blender to chop (a few pulses will be enough).

Add the rest of the ingredients and mix thoroughly. Scoop about 1 1/2 tablespoons of mixture, shape into firm balls, and place on your prepared baking sheet.

Bake 18-24 minutes, until golden brown. Enjoy with your favorite dipping sauce!

Yield: Approximately 30 balls.

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the blue one

Eat Well

Recipes

Cauliflower Puree

NUTRITION NUGGET

Silan-Glazed Tuna Steak Cups

NUTRITION NUGGET

Add coconut oil instead of the butter. Not only will you get a This is the perfect alternative to mashed potatoes—carb-free. fluffy buttery taste from the coconut oil, but it will help you 16 oz frozen cauliflower, thawed 1 tsp salt lose weight or maintain your 2 Tbsp butter 1/4 tsp black pepper already healthy weight. It also helps reduce the risk of heart Place cauliflower in a pot and add 1 inch of water. Bring to a boil, and cook for 15 minutes until fork tender. Most of the liquid will have evaporated (if not, you may want to remove some of it). disease, lowers cholesterol, Remove from heat and add butter, salt, and pepper. Blend until a smooth consistency is achieved. and improves conditions in Serve: In individual serving dishes, put some puree, sautéed broccoli and onions, and then stick in those with diabetes, Crohn’s, IBS, chronic fatigue, and other the tuna steak. Enjoy! digestive disorders. Coconut oil also prevents other diseases and routine illness with its powerful antibacterial, antifungal, and antiviral agents!

--Dr. Rachael Schindler

Ahhhh! I love pure silan, date syrup without added sugar. It A protein-packed serving of flavor and zest! has just the right amount of 4 thin slices tuna steak 2 garlic cloves, minced 1 1/2 Tbsp apple cider vinegar sweetness, potassium, and fiber to glaze your food in a healthy way.

1 Tbsp olive oil 1 cup frozen broccoli Salt Besides giving this dish a sweet 1 onion, thinly sliced 3 Tbsp silan and pungent taste, the apple cider vinegar acts as a basic neutralizer Cut tuna slices into smaller individual pieces. (as in non-acidic) and aids in Heat olive oil in a skillet on medium heat. Add sliced onion and sauté until translucent. Add digestion by supporting your gut broccoli, garlic, and tuna steaks and sprinkle with salt. Add olive oil if necessary. bacteria (along with the garlic and Cook the steaks 4-5 minutes on each side, until browned. onion).

Add silan and vinegar and cook an additional 5 minutes. Remove from heat.

--Dr. Rachael Schindler Yield: Approx. 8-10 hors d’oeuvre servings (depending on the size of your steak slices).

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Chocoholics, rejoice!

Chocolate Liqueurs

Eat Well

Recipes

Avocado Tasters Avocado is a super-filling healthy fat that makes for a great hors d’oeuvre at any party. In this dish, it is combined with flavorful ingredients that complement its taste and texture to perfection.

NUTRITION NUGGET This is a perfect combination of heart-healthy good fats, complex carbohydrates, and antimicrobial “cleansers” such as onion and lemon.

I would try sea salt or Himalayan salt for better nutrient absorption.

--Dr. Rachael Schindler

2 sweet potatoes 3 avocados (soft) 1 onion, diced 1 tomato, diced juice of 1 lemon salt and pepper to taste Preheat oven to 350˚.

Cut sweet potato into thin round slices and place in a bowl. Sprinkle with olive oil, salt and pepper, and mix so it’s evenly distributed.

Spread the slices on a lined baking sheet and bake 30 minutes. Bring the temperature up to 400˚ and bake until edges are crispy (approximately 10-15 min.).

Peel and cut avocados and place them in a bowl.

Using a fork or knife, mash avocado slightly.

Add diced onion and tomato, lemon, salt and pepper, and stir to combine.

Serve: Place a scoop of avocado spread on a sweet potato chip. Garnish with parsley and top with a cherry tomato.

NUTRITION NUGGET Dark chocolate is full of antioxidants and happy-inducing hormones. Make your own by melting pure baking chocolate and adding a small amount of coconut oil and honey for added nutrition without the sugar.

--Dr. Rachael Schindler

Fruity Bites

After a delightful celebration, it’s nice to wash everything down with some hearty fruit. Enjoy this concoction while it lasts!

3 bananas 1 small can pineapple tidbits handful of strawberries 4 oz dark chocolate 1/2 cup chopped peanuts popsicle sticks/skewers Stick a pineapple tidbit, a slice of banana (approx. 1 inch thick) and then a strawberry into the popsicle sticks.

Freeze for 10 minutes.

Line a tray with parchment paper. Place chopped nuts in a small plate for dipping.

Melt chocolate. Dip fruit sticks into chocolate, then nuts, and set on the prepared tray. Let them dry to harden.

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Eat Well

Nutrition Tidbits in the News By Liba Solomon, CNWC

BUYERS BEWARE! Is the price tag a nutrition label?

Studying nutrition labels is one way to determine the nutritional content of a product.You may be surprised to learn that, for most shoppers, the price tag is another. Research conducted by Dr. Rebecca Reczek and her colleagues from the Fisher College of Business at Ohio State University found that the price of a food item skews the perception of its health content.

Reczek’s findings (Journal of Consumer Research) reveal that people often perceive healthful foods to be more expensive, despite there being no evidence to support this, and consumers make food choices based on this belief. In addition, the price of foods may also influence how important we perceive certain health conditions to be.

The research team came to their findings by conducting a series of five experiments on different groups of participants. In one experiment, the team provided participants with information on a “new” food product called granola bites. Some subjects were told the product was a health grade A- (a healthful food), while the remaining participants were told the product was a health grade C (less healthful). When asked how much they thought the granola bites cost, the first group stated a higher figure than the second group.

In order to ensure that you make wise choices while shopping, the researchers suggest that by being aware of the common misconception that healthful foods are always more expensive and by using “objective evidence” to assess food products, you can overcome this skewed perception. To determine the true nutritional value of an item, check the nutrition label—not the price tag.

HOLISTIC MEDICINE A cooking class in medical school There’s a class in anatomy, a class in neuroscience, and now a class in cooking at Tulane Medical School in New Orleans. It may sound like a joke, but this culinary course offers a lot more than a welcome distraction to an otherwise intense program. In a world of medicine that has gradually been embracing nutrition as part of the healing process, instituting cooking as a required course in medical school helps educate future doctors about the importance of healthy food choices and nutrition.

The secret, says Leah Sarris, the first chef in the nation on a medical school faculty, is to convince the students that food that’s good for them can also taste good.

“They think it’s going to taste like cardboard and then they’re pleasantly surprised,” she says. While munching on tofu, quinoa, and whole grains, the students have an opportunity to experiment with healthful cooking, which influences their choices outside of the kitchen as well. Does this mean that doctors will soon prescribe an apple a day? I’ll eat one anyway until then.

The Wellspring | January 2017 48

NOT THE POTATO—ONLY ITS WATER Interesting findings regarding sweet potato wastewater While many people stay away from sweet potato for fear that it’ll expand their waistline, a new study has found that the water in which the sweet potato is cooked can actually have slimming effects. In the study, which was conducted on mice and published in Haliyon, the subjects were fed a high-fat diet in addition to sweet potato peptide, which was produced from the proteins in the water wasted during the sweet potato cooking process.

Interestingly, mice that were fed the peptide had a significantly lower body weight after one month than mice that did not ingest it, which suggests that peptide plays a role in digesting fats.

Will sweet potato juice wastewater become the 2017 fad? Let’s stick to a healthy, balanced eating plan for now.

THE MAGIC OF MAGNESIUM Tied to lower risk of heart disease and diabetes Magnesium, the mineral found in leafy greens, fish, nuts, and whole grains, helps keep your heart healthy, a new study reveals.

Although the benefits of magnesium have already been established through various studies, a recent study by Dr. Xeuxian Fang has found that magnesium is particularly beneficial in reducing the risk of heart disease and diabetes.

For this study, Fang and his colleagues analyzed data from 40 studies published from 1999 to 2016 on more than one million people across nine countries. Compared to people consuming the lowest levels of magnesium in their diets, people who consumed the most magnesium were 10% less likely to develop heart disease, 12% less likely to have a stroke and 26% less likely to develop diabetes.

Combined, the studies in the analysis included 7,678 cases of cardiovascular disease, 6,845 cases of coronary heart disease, 701 cases of heart failure, 4,755 cases of stroke, 26,299 cases of type 2 diabetes, and 10,983 deaths.

When researchers looked at the effect of increasing dietary magnesium by 100 milligrams a day, they did not find a statically meaningful impact on the total risk of cardiovascular disease or coronary heart disease. But they did find that increasing dietary magnesium by this amount was tied to a 22% reduction in the risk of heart failure and a 7% decrease in the risk of stroke, researchers report in BMC Medicine.

Increasing magnesium intake was also associated with a 19% reduction in the risk of diabetes and a 10% drop in death from all causes during the study period.

Time to up your magnesium intake!

Teves 5777 | The Wellspring 49

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:

Grapes

Although grapes are technically in season late summer and autumn, we’re fortunate to live in a world that allows us to enjoy this special treat all year-round—in its most beautiful and delicious state.

The very first grapevines to be mentioned in history were those brought by the Phoenicians to Greece (in 1000 BC), where they flourished and were immediate “best sellers.” Today, there are more than 8,000 varieties of grapes worldwide, including those specifically grown for wine, juice, jam and jellies, and table uses, as well as raisins and currants. Because of its temperate climate, California is the largest grape producer in the United States.

Grapes are generally smooth skinned and juicy, and may or may not contain seeds. Most American varieties have “slip skins,” or skins that slip easily off the berries, while those from Europe often have skins that are securely fastened to the fruit. Color-wise, grapes fall into either the white or black category. “White” grapes actually range in color from pale yellow-green to light green, while “black” grapes range from light red to an extremely deep purple. We’ll call them by their more common names, green and red. Beyond beauty and flavor, grapes pack a healthy punch.

Principle

Nutrition Value

Percentage of RDA

Energy

69 Kcal

3.5%

Carbohydrates

18 g

14%

Protein

0.72 g

1%

Total Fat

0.16 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

0.9 g

2%

Folates

2 µg

0.5%

Niacin

0.188 mg

1%

Pantothenic Acid

0.050 mg

1%

Pyridoxine

0.086 mg

7.5%

Riboflavin

0.070 mg

5%

Thiamin

0.069 mg

6%

Vitamin C

10.8 mg

18%

Vitamin A

66 IU

3%

Vitamin E

0.19 mg

1%

Vitamin K

14.6 µg

12%

Sodium

1 mg

0%

Potassium

191 mg

4%

Calcium

10 mg

1%

Copper

0.127 mg

14%

Iron

0.36 mg

4.5%

Magnesium

7 mg

2%

Manganese

0.071 mg

3%

Zinc

0.07 mg

0.5%

Carotene-B

39 µg

--

Carotene-A

1 µg

--

Crypto-xanthin-B

0 µg

--

Lutein-zeaxanthin

72 µg

--

Vitamins

Electrolytes

Minerals

Phyto-nutrients

The Wellspring | January 2017 50

Grapes’ most potent benefits lie in their phytonutrients, particularly in the compound resveratrol—found within the skin of grapes of all colors—that may help prevent several kinds of cancer and heart disease. They also provide a small amount of vitamin A, along with a variety of minerals. One cup of grapes will cost you a mere 58 calories— in return, you’ll get 0.9 grams of fiber, 0.6 grams of protein, 0.3 grams of fat (including 0.1 saturated), 2 milligrams of sodium, and no cholesterol. All grapes have a substantial amount of iron, but this crucial mineral is especially concentrated in raisins.

Selection and Storage Select grapes that are plump, fullcolored, and firmly attached to their stems. Look for a slight pale-yellow hue on green grapes, while red grapes should be deeply colored with no sign of green. Unwashed grapes can be stored in a plastic bag in the refrigerator for up to a week, although their quality diminishes the longer you keep them.

The Magic in Resveratrol

Although grapes only contain this incredible compound in small quantities, every bit of it is worth its weight in gold. Resveratrol has been found to have antioxidant power that helps ward off infection, as well as more severe diseases. According to a news report from the University of Giessen published in Genomics & Genetics Weekly, the natural compound resveratrol has the capability of directly interfering with the hallmark of Alzheimer’s disease. By reducing A[beta] induced toxicity in the brain, it targets specific proteins involved in the development of the disease.

In Your Plate!

• Enjoy this natural candy straight off its stem, at room temperature or even frozen (great summer treat!). It’s the perfect snack!

• Slice grapes into your salad for a burst of color and flavor.

• Grapes go very well in a salad of couscous and crunchy celery. The sweet flavor complements the celery’s crunch and the grain’s salty taste.

•Use grapes in your next tart instead of the usual apples or plums. The combination of red and green is oh so appealing to the eye!

•Start your day with a sweet-tart green juice that contains kiwi, green grapes, Granny Smith apples, and some ice water.

This vitamin-packed beverage will get you on the go!

•Roast your grapes alongside chicken and vegetables to create one flavor-packed dish.

Fun in the Kitchen!

Grape Sorbet This dessert is not as guilt-free as a bunch of fresh grapes, but it’s a fun and flavorful treat when you need it.

3 cups frozen seedless green grapes 1 Tbsp fresh mint 3 Tbsp honey 2 tsp fresh lemon juice pinch of coarse salt Place all ingredients in a food processor. Puree, and freeze until firm, at least 4 hours.

Teves 5777 | The Wellspring 51

Join the Party!

Dear readers,

In honor of The Wellspring’s first anniversary, we would like to invite you to join the health party. Let us know which particular column or article has had the greatest impact on your health or lifestyle to enter a free raffle!

To enter the raffle, send your response of 50-100 words to info@wellspringmagazine.com with “Join the Party” in the subject line by January 31, 2017. In your email, please specify which raffle number you’d like to enter.

Winners will be announced in Issue #14.

PRIZE #1: WELL NOURISHED Keep It Down

Guilt Free Bread One month’s supply (5 loaves) of Healthy Joy Bakes’ Omega Power Bread—excellent for weight loss and diabetics Featured in Wealth of Health 718-924-2266 718-810-6634 Info@healthyjoybakes.com

$25 gift card toward TAP products from Nutritionist Tanya Rosen’s food line

To Your Health $250 worth of Maxi Health supplements at suggested retail price.

Featured in Profile 844-Tanya-Diet

Proud Wellpsring Sponsor 800-544-MAXI www.maxihealth.com

PRIZE #2: WELLBEING A Good Night's Sleep Sleep Consultant Shifra Sadoff’s newborn starter package (includes 1 copy of Shifra's “Building Good Sleep Habits in Newborns” ebook and a 45-minute phone consultation) Featured in Cup of Tea 847-868-9465 shifra@kinderwink.com

Treat Yourself

The Gift of Sight

Enjoy a one-hour full reflexology session by reflexologist Hendy Baum

$100 gift card toward eyewear at The Lens Center

Featured in Cup of Tea 347-379-0793 reflexologybodyandmind@gmail.com

Featured in Well Acquainted 718-437-8772

PROMOTION

IN THE KNOW All Things Kosher… and Healthy In the mood of preparing a healthy dish, but you want it to be tasty and appealing to everyone’s palate? No need to rummage through piles of cookbooks anymore. With the brilliant advent of Kosher.com, you now have an entire selection of healthy recipes at your fingertips—recipes that are fun and easy to prepare, and a guilt-free joy to eat.

And if you want to know the secrets to skinny cooking, you can enjoy Victoria Dwek’s exciting weekly videos on the topic. You’ll be treated to clean plates and happy kids. The secret’s on us!

The Lens Center Welcomes A New Optometrist The optical shop that has been renowned for its expertise in eyewear and fit now has another claim to fame. The Lens Center has recently added a new member to their incredible team –Dr. Martin Moskowitz, who will be accepting patients from February 5th.

With a strong focus on patient care, and over 40 years of experience in the field, Dr. Moskowitz specializes in personalized patient care, contact lens fittings and excellent overall eye-treatment. Dr. Moskowitz’s current team, including Rosie and Mrs. Lieberman, will be accompanying him to his new location.

To book an appointment with Dr. Moskowitz, patients are encouraged to call 718.436.1400. Most insurance accepted.

Finally… A Relief for That Pesky Strep Throat Are you or your child suffering from recurrent strep? Have you tried one round of antibiotics after another to no avail? Here’s your solution, simple and natural. When sprayed directly on the tonsils, Releaf’s Thieves Spray has been proven to kill streptococcus germs at its source. Made from 100% natural essential oils, this product is bound to do the job. And Thieves Oil is an excellent immune support that can further enhance healing by strengthening the body and eliminating viruses and bacteria.

Ask for these Releaf products at your local health food store.

An End to those Chapped Hands If winter for you means an endless supply of hand cream and still being agitated with cracked skin, look no further. Naturalife, the company that has gained incredible popularity for its 100% natural creams for various conditions, has created the product you’re looking for.

With Naturalife’s hand cream, you’re giving your skin the moisture it’s craving for in a safe and effective way. Filled with healthy nutrients that will leave your skin feeling soft and supple, this cream will become the one thing you’ll keep on your night table—for daily use with dream results.

The Cappuccino You’ve Always Loved—Only Better If you’re like most of us, you’re a J&J Cappuccino fan. It doesn’t take much to love the refreshing, flavorful drink that gives you the caffeine boost you desperately need without the prep.

But now, there’s more to love in this sleek bottle. In addition to introducing French Vanilla and Decaf options to the menu (not diet), J&J went all out to upgrade the bottle with the consumer in mind. Thanks to the new spill-proof twistable cap, you no longer have to worry about the iced cappuccino spilling in the car or dripping on your clean kitchen chairs. And the bottle’s new can easily be twisted on and off, enabling you to savor a few sips and save the rest for later, with no mess involved. Time to indulge!

Life in the Light If you read last month’s feature on light therapy, you already know the incredible benefits of a high-quality light box. Especially during the winter, when we’re deprived of the sun’s therapeutic rays, it’s all the more important to give your body the light it needs to prevent depression and mood swings. And if you or your kids have a hard time waking up in the morning, the light box can solve that problem for you in a jiffy.

Aura’s renowned light box, which is available online and at Supreme Health Food, offers the benefits of the sun’s rays—in a box.

No need to take far trips to enjoy the happy sunshine and a better mood!

Teves 5777 | The Wellspring 53

Living Well

Health Profile By Esther Steinmetz

TIRTZA ZELTCER

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.

Age: 32 Location: Brooklyn, NY Weight: 195 lbs.

Height: 5’5” For your height, your weight range should be 125–150 pounds.

Married Kids: 4 Occupation: Housewife Favorite health food: I don’t have any. Do fruits count?

Yes! They do count! Just make sure not to exceed 4 servings a day and eat them in their natural form, without adding sugar. Limit the higher sugar fruits such as cherries and pineapple.

Favorite junk food: Chocolate, cake, and ice cream.

Favorite exercise: When I do, it’s walking.

Just like with anything else, this needs to be scheduled. It would be great if you could find someone to go with you so that you’re on a schedule.

Favorite nutritious dish: Diet cheesecake or stuffed mushrooms from Cafe K. My usual bedtime: 10:00 PM. My usual wake-up time: 7:30 AM. Your bedtime and the amount of sleep you get are great!

My biggest meal on a usual day: Dinner The soups I usually make: Bean or split pea soup.

Try making vegetable soups and then adding the barley or split peas as a small addition versus the base of the soup, to make them lower calorie and give them a lower starch content.

The Wellspring | January 2017 54

My usual dinner menu: Soup, meat or chicken, and a starch (unlimited).

How come no vegetables? It sounds like you’re teaching your kids some great habits, so try to incorporate vegetables as well in your dinner meals.

My weight loss saga: It’s a pathetic situation. I’m basically dealing with it all my life. When I actually diet, I go as far as a 25-pound loss and then the gain is usually with additional pounds, and very rapid.

Greatest weight loss challenge: Sticking to the plan, portion control. I never beat the challenge!

It sounds like you just never found a sustainable plan. After they join our program, most of our clients tell us that this is the first time in years they have been able to stick to a plan, because it’s “normal.”

The time of year when I find it hardest to watch my weight: Summertime and holiday time. A Jewish lifestyle doesn’t make it easy to diet. There’s always something that calls for celebration.

You’re right, we have so many events. However, I always say, these come every single week or month or season so they are predictable. If you make a good solid plan, you'll get through it!

The extent I’ve gone to implement a healthy lifestyle in my home: Nothing crazy. We eat whole wheat bread and drink water. I tell the kids after dinner the pantry is closed, only fruits allowed.

What I do in my downtime: Lots of things. Depends on my mood. Sometimes it’s baking goodies, or when I’m in the mood of relaxing, I just sit on my phone. When my kids are home and the weather is nice, we go to the park!

One place I would love to visit: I don’t really have any. I love routine, just being home with my family.

My weight/lifestyle goals: To be in the lowest normal range on the BMI chart.

How I would treat myself if I get there: Really it would just be a treat to wake up every morning and see a thin me in the mirror.

(And then all the bonuses that come along with it like shopping, socializing etc.… I wish!)

Why wait until you lose the weight? All studies show that socializing is healthy for the mind, body, and soul, so do it! Your friends don’t care about your weight. Maybe even go walking to socialize, so you'll be multi-tasking your social time with exercise time.

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.

Teves 5777 | The Wellspring 55 55

Living Well

Healthy Home Habits By Batsheva Fine

Tried and True Starting the Solids What to feed my baby

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 happened 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!

Vicky Marine Park, NY mother of three: It’s a good idea to introduce one food at a time (such as per week) so you give your baby’s taste buds a chance to get acquainted with the new taste. I always start with mild-tasting fruits and vegetables, such as peas and apples because I find that anything with a very distinct taste turns babies off. I like to cook apples for a long time and mash them when they’re super soft as baby’s first food. The babies love it and keep asking for more.

Goldy Monroe mother of six: I find that babies don’t go for very thick first foods because they’re used to thin milk.

What I like to do with purees and apple sauce, therefore, is to add mom’s milk into the mix.

Perhaps it’s the familiar taste, or maybe the texture, but it’s been a winner around here.

The Wellspring | January 2017 56

Avocado is the winner around here. I like that it’s a healthy fat, which is something my babies usually need at that age. I mash it very very well so it’s super soft and easy to eat. It’s amazing to see how babies naturally like healthy foods, even without the salt.

Shuly Teaneck mother of three: Congratulations on reaching this stage! It can be fun and messy but very rewarding to watch your baby eat the work of your hands. Here’s the winning recipe in our house. It’s a great combination of fruits and grain that even mom enjoys (with cinnamon)!

1 small apple 1/4 cup ground oats 3/4 cup water Peel, core, and dice the apple. Bring all ingredients to a boil, simmer covered, and check frequently until the apples are soft and the oatmeal is cooked. Stir and mash while cooking. Mix in milk if needed and puree if necessary.

Zissy Boro Park mother of eight: I like to start with a vegetable, usually carrots as they’re packed with vitamin A, which is very important in a developing infant’s diet. Instead of buying the ready jars, which are very expensive, I simply peel the carrots, cut them into small junks, steam them until tender, and mash them. It’s always such fun to watch as the baby makes up her mind whether she goes for it or not. Enjoy the stage!

Smart Solution Maxi Health Joins the Conversation Because babies who are starting to consume solids are introducing an entirely new entity to their sensitive intestines, it’s crucial that their bodies be properly armed and ready. Thus, in order to ensure that the process goes down well, we highly recommend giving the infant a daily dose of 5M Probiotic Powder™. In addition to the hefty dose of probiotics it provides, which are highly important to ensure gut health, it also contains apple pectin, a fiber that helps with healthy bowel movement. With the child’s intestinal health in place, the food will be well absorbed and the nutrients will do their best job in the body, making the transition process smooth and comfortable.

Have a health question for the Wellspring community?

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

Teves 5777 | The Wellspring 57

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

Yehudis Toronto mother of four:

Living Well

Monthly Dose By Yaakov Goodman, CN

OMEGA-3, YOUR BODY’S STRONGEST ALLY Research on omega-3 fish oil began in the early 1950s, when scientists examining the diets and lifestyle of the Inuit (Eskimos) in Greenland were left scratching their heads at the startling absence of cardiovascular disease, while heart disease ranks among the top killer in the industrialized world.

Upon deeper research, scientists understood that this disparity was a direct result of the diet that the Eskimos subsist on, which consists of large quantities of fish and marine mammals, the greatest sources the omega-3 fatty acids.

Decades on the science is stacking up and the evidence is mounting. Research from around the globe reveals that the much-heralded heart benefits represent more than the tip of the proverbial iceberg when it comes to this versatile and essential nutrient.

INFLAMMATION

From the 40 million Americans suffering from arthritis to the 31 million suffering from dermatitis, from Alzheimer’s to asthma, and from Crohn’s to colitis, the one culprit with an unwanted presence is chronic inflammation.

Omega-3 fish oils have long been recognized for their powerful ability to reduce the body’s burden of inflammation, a fact gaining relevance as scientists discover the growing role of chronic inflammation as a major factor behind virtually all diseases.

It is important to understand that acute inflam-

The Wellspring | January 2017 58

mation is essential to the body. Without it, wounds and infections would never heal. The pro-inflammatory mediators such as omega-6 that produce inflammation are essentially cellular “battle troops” that attack and destroy invaders such as cancer cells.

In an optimal scenario, after the temporary inflammation takes care of the problem, the body releases a set of molecules that shuts off the inflammation before it can get out of control. It’s yet another one of your body’s systems of checks and balances. These post-inflammatory molecules eradicate dead and dying tissue, mop up excessive inflammatory waste products, and promote healing.

However, with optimal health compromised, often inflammation slips through t h e cracks and begins to spread through the body like wildfire.

After decades of intense research and discovery, scientists uncovered a newly characterized

class of inflammatory regulating molecules that add an entirely unique dimension to the benefits of fish oil.

Although many studies have demonstrated the vast array of health benefits of omega-3s, scientists have only just begun to uncover exactly how they function. Researchers at the University of California in San Diego have published a groundbreaking study to show how fish oil works inside a cell to produce its anti-inflammatory effects. This discovery is so profound that it’s likely to change the way we think about inflammation for years to come. While studying acute inflammation in animals, the scientists noticed the production of small molecules released in response to inflammation in the presence of high levels of omega-3.

These molecules had a dual set of actions. First, they sent out a “stop signal,” quickly putting a stop to runaway inflammation. Next, they triggered the active resolution of inflammation. In other words, having enough omega-3s in your system provides your body with the tools necessary to combat and resolve inflammation as soon as it is triggered.

Further studies have shown that people with diseases that involve chronic inflammation have greatly reduced levels of omega-3. Other studies have revealed that omega-3 levels are sharply reduced with age. In fact, it is this deficiency that is now recognized as one of the chief reasons that people increasingly suffer from chronic in-

HEALTHY MIND The powerful omega-3 fatty acids have been thoroughly documented in clinical literature for their paramount role in optimizing many facets of brain function, from depression to cognition, and memory to mental health.

Recent research has opened up a new horizon in our understanding of omega-3s’ profound ability to halt age-related decline and pathology.

They shatter the long held belief of the medical community that brain shrinkage and nerve cell death is progressive and irreversible.

Omega-3s have been shown to contain powerful antidepressant and neuroprotective properties. One recent study found that aging humans who supplemented with omega-3s had increased brain volume and that most new tissue development was observed in the part of the brain associated with positive state of mind.

A remarkable Japanese study was published just this year evaluating the connection between blood levels of omega-3 fatty acids (EPA/DHA) and clinical depression scores. This was a large rigorous cross-sectional study of 2,123 subjects (1,050 men and 1,073 women) aged 40 years or older. The first finding showed that people with the lowest levels of omega-3 fats were at the highest risk of depression. They also found that those in the group with higher blood levels of omega-3s had a staggering 53% lower risk of depression. Similar findings appeared in the prestigious journal Lancet.

In one of the largest studies of its kind, scientists analyzing 12,000 pregnant women found that children of those who consumed the least omega-3 were 58% more likely to score in the lowest quartile on IQ tests.

Approximately 9% of the brain’s weight is comprised of omega-3 fatty acids. They are the building blocks

Approximately 9% of the brain’s weight is comprised of omega-3 fatty acids. They are the building blocks for an estimated 100 billion neurons (brain cells). for an estimated 100 billion neurons (brain cells). DHA and EPA primarily found in fish oil, play a host of vital roles in neuronal structure and function, protecting them from oxidative damage, inflammation, and the cumulative destruction inflicted by other chronic insults.

Accumulating in the human brain during fetal development, omega-3 levels are closely linked to intelligence and cognitive performance in infancy and childhood. But the omega-3 content of brain cell membranes involved in essential memory-processing areas diminishes with advancing age.

Early deficits in brain content of

omega-3s have been associated with poor brain maturation and neurocognitive dysfunction.

These are manifested especially in the area of attention, increasing the risk of ADHD and other behavioral disturbances. Later in life, declining levels of DHA and EPA may contribute to development of aggression, anxiety, depression, schizophrenia, dementia, and a variety of other mental health and even criminal conditions.

Scientists are having great success at reversing many of the fundamental age-related decreases in brain function correlated with omega-3 deficiency.

ADHD and related conditions can be prevented or mitigated by supplementing infants and nursing mothers with omega-3 fish oil. The implications of these studies are profound.

The science strongly suggests that supplementation with quality fish oil should be a priority from a tiny fetus all the way through the journey of life.

METABOLIC SYNDROME

The skyrocketing obesity epidemic is evident everywhere you look. Chronic, low-grade inflammation is now recognized to be one of the devastating consequences of excessive body fat.

Fat tissues are not inactive storage depots; rather, they are biologically active factories pumping out a steady stream of inflammatory harmful mediators. Those mediators ultimately trigger many of the signs of metabolic syndrome, including diabetes, elevated lipids, hypertension, and fatty liver infiltration.

In addition to that, it is becoming clear that high-fat diets and obesity result in decreased levels of at least one of the pro-resolution molecules: protectins. This “resolution deficiency” contributes to the persistence of the fat-induced inflammatory state. FortuTeves 5777 | The Wellspring 59

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

flammation as they grow older.

Fortunately, by restoring omega-3 to optimal levels, the inflammatory processes can be rapidly resolved and healing can begin. By doing so, you can directly impact some of the most common diseases of aging by battling age-induced inflammation.

Living Well

Monthly Dose

nately, supplementation with fish oil rich in omega-3s can reverse these processes, boosting levels of all the pro-resolution molecules.

Studies show that these novel substances are at the root of omega-3s’ ability to improve insulin sensitivity. They switch on genes for cellular energy sensors, glucose transport molecules, and the protective cytokine adiponectin, all of which contribute to lower blood sugar and decreased liver fat stores. In one remarkable study, high levels of omega-3s completely protected mice against experimentally induced diabetes, retaining normal insulin production and producing no inflammatory cytokines in their fat tissues. Not surprisingly, elevated levels of lipoxins and resolvins were found in their bodies. As for those affected by metabolic syndrome, the science is crystal clear, and supplementing with omega-3 fish oils should be a priority.

HEALTHY SKIN

Like metabolic syndrome, psoriasis is characterized by a fundamentally TH1 inflammatory response and thus, omega-3 plays a crucial role in its prevention treatment and healing.

In fact, omega-3 fish oil has shown to be effective for virtually all skin conditions including acne and eczema. Not only do these powerful oils reduce the inflammation, the driving force behind these conditions, but the essential fatty acids present also actively nourish dry and irritated skin. It is worth noting that positive results were reported exclusively with omega-3 from a fish oil source. Vegetarian sources did not report these same results.

THE DEVASTATING IMBALANCE

Like the omega-3, pro inflammatory omega-6 is not manufactured by the body. Rather, it is exclusively obtained from one’s diet. The trouble is, though, that the American diet has a huge over The Wellspring | January 2017 60

load over pro-inflammatory omega-6 and a worrying shortfall of anti-inflammatory omega-3 pushing inflammation up.

For this reason alone, supplementation with a quality fish oil is vital now more than ever for the fight against chronic disease. Fish oil can no longer be considered an optional supplement; rather, it is an essential supplement for whole-body protection.

With their work cut out, the formulators at Maxi-Health sat down to formulate a supplement putting absorption at the forefront and purity as a priority.

A study published in the New England Journal of Medicine (June 1996) exploring the benefits of omega-3 for Crohn’s disease reported that using enteric-coated fish oil capsules provides up to three times better absorption.

How does that work? This extra layer that is applied to the capsule delays its release, allowing it to open only when it reaches the small intestines, where it is most valuable, and it protects these delicate omega-3 oils from potential damage in the acid-filled stomach. Better yet, the coating prevents any un-

pleasant “burp-up effect,” which is from the most common complaints regarding fish oil supplementation.

Thus, Maxi-Health set out to create the first and exclusive kosher enteric-coated fish oil supplement. As for the pursuit of purity, the walleye pollock fish—known for its purity, sustainability, and high quality of omega-3 oils—was chosen by Maxi Health. Only after being triple-tested for mercury and with approval from the highest standard kosher authorities this product was ready to hit shelves.

If you are taking any blood-thinning medication consult your healthcare practitioner before supplementing with fish oil.

Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

Stop the Cycle What are you telling yourself?

Self-doubt, as we’ve concluded, is the ultimate player in the emotional eating game. When a person is wholly confident in her ability to remain in control, in her capacity to take the reins, the mindfulness of her commitment to a healthy lifestyle is reflected in healthy eating habits. It’s not for naught that emotional eaters associate slender people with admirable traits such as organization, responsibility, and orderliness, which may or may not be true. To an aware emotional eater, indulgence in food and its resulting repercussions are like badges of insecurity. They are ever-present signs of selfdoubt, of the inability to separate emotions from food and to gather the courage to stop a negative behavior.

In the last installment, we discussed self-talk as an effective tool in dealing with selfdoubt. When an emotional eater tells herself positive messages about the situation she’s in and encourages herself that she has the ability to stay in control, the words she hears can do wonders in orchestrating her victory.

Let’s talk about another tool that helps weaken the doubt a person might have in the ability to take control. Without realizing it, we tend to automatically and mindlessly strengthen our selfdoubts by jumping to conclusions that we don’t examine as we interpret the world outside or within ourselves. Take Rochel’s story as an example. After a bad day at school as a teacher, the automatic conclusion she comes to is that there’s something wrong with her, and then she eats as a means to avoid dealing with that conclusion. When we take a moment to trace how this all

happened, we will realize it was based on an automatic error in Rochel’s thinking that is completely unfounded but still reinforces her self-doubt. She’s making an incorrect interpretation of the event because she’s disappointed in herself, and by eating to smother her disappointment, she robbed herself of the opportunity to reinterpret what happened.

In other words, even if Rochel initial-

blow with chocolate.

For emotional eaters, one of the main areas in life where self-doubt emerges strongest is the notorious field of dieting. This is perhaps one of an emotional eater’s weakest points, which she tends to see as a reflection of herself.

Whether this is true or not is irrelevant. The repercussions, though, are that the ensuing binge just helps bring her deeper into the abyss of self-doubt.

“You see,” she tells herself, “I told you I can’t stick to a diet for longer than…” As long as she jumps to negative conclusions about herself without thinking them through properly, perhaps with the help of a supportive family member, friend, or therapist, she will continue the ongoing cycle of affirming negative beliefs about herself.

Stopping in order to recognize the immediate knee-jerk response is the key to nipping self-doubt in the bud. Whether you’ve had a run-in with someone or an argument with a spouse or child, don’t let yourself go down the self-doubt path. Instead, think about the situation in an objective, clear way. Once you see the real picture, by reinterpreting the event, you can make a choice about how you’d like to proceed. If you’ve made a mistake, you can apologize. You can resolve to try harder next time. And when you do that, you regain the power that banishes self-doubt.

After a bad day at school as a teacher, the automatic conclusion Rochel comes to is that there’s something wrong with her, and then she eats as a means to avoid dealing with that conclusion. ly made that wrong interpretation, had she allowed herself to think it through rather than quieting it with food, she could have come to different conclusions about the situation, which will now remain unexplored. Perhaps the student who started the trouble is going through a turbulent time, or the principal who chastised her had just been the object of an angry administrator’s wrath. It could have even been Rochel’s issue, but this does not label her a complete failure. But none of these thoughts will ever be entertained, now that Rochel unconsciously chose instead to blame herself and soften the

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.

Teves 5777 | The Wellspring 61

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.

3-6 months

Welcome to the wonderful world of Baby, 3–6 month version! It’s incredible to see how much can change in just a few months.

At this point in his little life, baby is learning to be a little social butterfly. You’ll also surprise yourself with how much you’ve learned about your child; you’ll know which cry means he’s hungry/tired/needs to be changed. Also, any feeding difficulties will usually resolve at this point. Contact your pediatrician if they haven’t.

Here are some markers you should look for in your child’s development:

Communication: When you, as a parent, understand what your child wants, you are giving your baby a precious gift. You are giving him the feeling that the world is a safe place. By communicating with your child, you are also giving him the feeling that relationships are rewarding, which will help him with future relationships.

• Baby smiles and makes eye contact with you.

He can tell from your expression whether you are happy or worried, smiling when you do, and perhaps he even gets worried when you seem sad. He is happy to smile and interact with strangers.

• He knows you are his caregiver, but he does not understand that you are a separate person.

• He will react when you communicate with him, kicking his feet or waving his arms in excitement when you interact.

• He may become overwhelmed when overstimulated — if there is too much noise or excitement around, he may cry and need to be removed from the scenario. Just walk away from the hullabaloo while making soothing noises.

Motor: It is crucial at this point to ensure your baby receives enough “tummy time.” This time on the floor will help strengthen his back, and eventually teach him how to crawl. Many babies get frustrated after a few minutes, since they cannot hold their heads up or move anywhere, but perseverance is key. Start with just a couple of minutes and lengthen it slowly. Put interesting toys around him, and watch as he takes it all straight to his mouth. That’s his way of exploring these foreign objects.

• Your baby is starting to realize his body parts, and is gaining control over his body. He will curiously observe his hands and feet.

• He will reach for objects in front of him. Be careful, and make sure no small objects are within his reach. Rattles, spoons, and any colorful, smooth toys are good objects for him to explore.

Hearing/Seeing: Your baby is starting to understand the world and his surroundings. Even though it may seem silly, playing music and constantly labeling items for your child will impact his development greatly.

• Your baby can follow your movements, and even follow the movement of small objects.

• Sounds are becoming familiar to him. He may even recognize voices, and turn his head toward them.

The Wellspring | January 2017 62

Speech: When you do the whole “goo-goo gah-gah” thing to your baby, you are talking and communicating with him. When the baby makes those little noises, and you respond with the same, you are developing his speech by helping him learn what a conversation is all about. In addition, when your child cries, and you respond to his needs, you are jump-starting his communication by showing that you have heard him and are therefore responding.

• Don’t be embarrassed to show him your tongue and make simple sounds like “ma” and “da.” He will be fascinated by the way the mouth works and by the sounds coming out.

• Imitate the baby when he makes sounds; start a conversation.

• Label, label, label. Tell baby what you are doing, what he is seeing, and the like. Use his name as often as possible, too.

• You can begin to read to your child at this point. Babies can be interested in books at a very young age.

Here are some activities you can do with your child during the 3–6-month stage: Here are some activities you can do with your child during the 3–6-month stage: • Talk to your baby all the time. Use simple sentences and words.

• Sing! (He will be a very appreciative audience, no matter the ability.)

• Provide colorful, bright toys for him to look at, just within reach, so he can reach over and touch them.

• Don’t leave baby in one specific spot for too long, move him around to keep it exciting.

• Place baby on his tummy in a safe place with toys all around him.

Your own safety is paramount at this point as well. Your baby is just starting to become a little human being, and taking care of him can be exhausting. Take care of yourself in whatever way you can, whether that means having an extra long shower, or getting a milkshake. Treat yourself! You deserve it.

Don’t hesitate to get help from your pediatrician if:

• Your baby is kvetchy most of the time.

• You are anxious or unhappy most of the time.

• Your baby is not kicking his legs.

• Your baby is not smiling or cooing at all.

• Your baby is not turning to you when you speak.

Please note: All children are different and may develop differently. If you are extremely worried about your child’s development, always ask about it. But you should not be worried if you feel he is overall on point. Monitor what you are worried about, and note the improvements or lack thereof.

Teves 5777 | The Wellspring 63

Wellbeing

Emotional Wellness By Drs. David H. Rosmarin & Peryl Agishtein

anxious to know Negative Body Image

Q

Is there any way to improve a negative body image? I have always been average to slightly overweight, and now, after four kids ka”h, I am feeling more overweight than ever. My doctor says my weight is still within healthy limits, but I have a hard time feeling happy with how I look. I’ve dieted on-and-off over the years and never managed to lose more than 5 pounds. On an intellectual level, I know I’ll be fine health-wise if I don’t lose any weight, as long as I keep exercising once or twice a week and don’t eat too much junk food. And baruch Hashem, nobody is pressuring me to lose weight. But on an emotional level, feeling unhappy about how I look is starting to take over my life. I also tend to frequently compare myself unfavorably to others and end up feeling miserable, particularly when I’m at a social function (e.g., wedding, kiddush) and see so many other women who are thin and dressed beautifully. Is there anything I can do to feel better about myself?

Signed, Sick of feeling bad about myself

The Wellspring | January 2017 64

A

You have all our sympathy with your struggles. It’s no news that negative body image and weight issues are at an all-time high in the United States, in the context of a toxic combination of materialism, image-heavy media and advertising, and unrealistic role models (among other factors). And it’s no news that this has been affecting the frum community for a number of years as well (seeping in from our secular milieu and exacerbated by such factors as shidduch expectations, affluence, etc.). The good news is that no matter your age or how deeply entrenched your negative self-image, there are a number of ways you can combat it and begin to feel better about yourself.

1. Before addressing your body image, it’s important to examine how important your physical appearance is to your sense of self-worth. “Contingencies of SelfWorth” (CSW; Crocker & Wolfe, 2001) is a psychology term that describes how our self-esteem is dependent on different factors, such as achievement, relationships, status, or feeling loved by Hashem. The importance of these factors varies from person to person; for some, self-esteem is mainly contingent on their overall achievement, while for others, having positive relationships is more salient. Physical appearance tends to be a prominent CSW for many people, particularly for women. If your mood plummets dramatically when you don’t like how you look, it’s important to address this directly by examining other potential sources of self-worth and learning to focus on and develop them, e.g., taking on a hobby at which you can excel, learning machshavah sefarim about how Hashem relates to us, and focusing on your positive achievements. In addition to raising the primacy of other CSWs, you can proactively focus on minimizing the importance of your appearance. For example, read the literature of the growing “size acceptance” movement, which seeks to point out and change anti-fat bias.

2. Another primary step in improving negative body image is to stop comparing yourself to others. This cannot be emphasized enough. Whether from a Torah

perspective (e.g., lo sachmod) or from a psychological perspective, comparing ourselves to others, whether favorably or unfavorably, only leads to further negative affect. Social comparison theory (Festinger, 1950s) posits that we often rely on external role models and comparison points to help form our perceptions of ourselves.

In the 21st century, when the external models available are often either actual models or our friends on social media presenting only the rosiest aspect of their lives, forming an idea of who we should be based on external models is disastrous. Minimizing external comparison is essential to growing a more positive self-image, whether you do this through taking a break from social media; looking into another’s eyes rather than focusing on their body (and, of course, how much better it is than yours); or replacing other-comparison thoughts and jealousy by sending “positive vibes” and ahavas Yisrael in the direction of the object of your jealousy.

3. Both points above dovetail well with the practice of cognitive behavioral therapy (CBT). One CBT strategy you can use is to intercept negative self-talk and replace it with positive self-talk. The way we talk to ourselves is telling: watch your sisters and friends talk about their appearance and count the number of times they look in the mirror and say “Uch, I look so ugly” or “I don’t fit into anything” or “I feel so fat.” We would never dream of talking to another person in that way, yet we constantly demean and insult ourselves. Nip this self-talk in the bud. Every time you find yourself thinking or talking to yourself in an image-negative way, counteract with positive self-talk. It might be helpful to come up with a list of replacement positive thoughts in advance, such as “Look at that beautiful face;” “You look so pretty today;” “I love you;” “Your body is miraculous and exactly right for you” (see the sefarim of Rabbi Avigdor Miller); or an inspirational line.

All our best, David H. Rosmarin & Peryl Agishtein

David H. Rosmarin, Ph.D., ABPP, is an Assistant Professor in the Department of Psychiatry at Harvard Medical School, part-time, and a board certified clinical psychologist. He also directs the Center for Anxiety, which has offices in Manhattan, Brooklyn, Monsey, and Boston. Peryl Agishtein, Ph.D., is a clinical psychologist and neuropsychologist who conducts research on spirituality and attachment.

She practices couples and adult psychotherapy in the Center for Anxiety’s Monsey office.

Readers may submit their questions on anxiety or any mental-health related topic to be answered by the columnists in the next Anxious to Know column. All identifying details will be changed. Questions can be submitted to info@wellspringmagazine.com. Subject line should be “Anxious to Know.”

Teves 5777 | The Wellspring 65

Wellbeing

Health Personality By Shiffy Friedman

A CUP OF TEA WITH...

REBBETZIN FEIGE TWERSKI

OCCUPATION: Wife, mother, grandmother, lecturer, writer, and counselor ORGANIZATION: Twerski Wellness LOCATION OF PRACTICE: Milwaukee, Wisconsin PASSION: to be able to do what the Ribono Shel Olam wants of me. To figure that out, and to constantly assess and reassess my mission.

WISHES PEOPLE WOULD KNOW THAT: life is beautiful. The Ribono Shel Olam created a wonderful world for us to partake of and we should notice that.

WHAT IS THE MISSION AND GOAL OF TWERSKI WELLNESS? Through this organization, we offer guidance toward reaching wellbeing through the Innate Health approach. We have many practitioners, frum ones as well, who have found this understanding extremely compelling.

HOW DID YOU GET INVOLVED IN SPREADING THE INNATE HEALTH PRINCIPLES? Having been in the field of counseling for many years, we observed that often, despite our best intentions to help, people weren’t moving forward. We were looking for something that would give people long-term relief. A rabbi in Seattle told my husband about Innate Health. Of course, as with everything else, this understanding is not the answer to everything. It can, however, make a huge difference for most people.

WHAT IS THIS APPROACH, IN A NUTSHELL? My daughter Ruchy Spitz, who teaches these principles in New York, says that Innate Health is compelling because it’s liberating. When you understand the basic principles, which don’t appear to be earth-shattering, you’re simply able to lead a richer, happier life. They are also totally consistent with Torah.

When I started teaching about Innate Health years ago, I remember thinking that the Torah includes all the principles that Innate Health identifies as the markers for emotional health. The basic premise of Innate Health is that deep in The Wellspring | January 2017 66

side of us we all have an innate wisdom that’s wholesome and positive. The approach teaches various principles that support this premise.

WHICH PRINCIPLES RESONATES MOST WITH YOU? The understanding that we create our own reality through how we think. In other words, it’s not the circumstances of our lives that create the reality, but what we think of them.

Our reality works from inside out, not outside in. Innate Health is so called because its basic premise is that all human beings have an innate wisdom. We would call it the neshamah, which is obviously part and parcel of the Ribbono shel Olam and thus contains a G-dly wisdom. We always have access to that wisdom, but oftentimes our thinking obstructs the ability to attain that wisdom.

So when we feel a certain way, instead of thinking that our emotions are caused by the outside circumstance, we must recognize that they are really the result of our thinking about the given situation. For instance, it’s not because my friend said such and such that I feel the way I do, or that my husband is not caring enough, or that my mother-in-law is abusive. It’s how we choose to think about these things that affects our reality.

HOW IS THIS DIFFERENT FROM CBT, THE THERAPY APPROACH THAT FOLLOWS THE PREMISE THAT THOUGHTS AFFECT BEHAVIOR? In the Innate Health approach, people are not given any

instructions. They’re just offered an understanding of how we operate as human beings.

WHERE DO WE SEE THIS CONCEPT IN THE TORAH? My father z”l was a renowned speaker. On one occasion, he asked, “We say in Shacharis every day ‘Hamechadeish betuvo bechol yom tamid ma’asei bereishis —Hashem renews His world every day’. How do we understand this?” If I stay up all night, I’ll see that the tree outside stays the same.

So how was it renewed? My father then offered a beautiful example from the Ba’al Shem Tov. The tzaddik looked out from his window early one morning and watched as Chaim, a 92-year-old water carrier, dragged his two pails of water up the mountain. He opened the window and asked, “Reb Chaim, how’s it going today?” To which the elderly man answered, “Rebbe, if at 92 years of age I still have to shlep pails of water up the mountain, how good can it be?” The next day, the Rebbe saw Reb Chaim again and asked him the same question. This time Chaim answered, “Well, Rebbe, if at 92 years of age I can still shlep pails up the mountain, how can I not appreciate this gift?”

The circumstances in both scenarios were identical. One day, Reb Chaim considered his life a curse, and the next day it was a blessing. What changed? The only possible answer is that his thoughts about the situation had changed. That’s what hamechadeish means: We have the opportunity to change our world every day, by virtue of our thinking.

SO HOW CAN A PERSON ACCESS THAT INNER WISDOM?

when I’m ready.” After a long while, the door finally opened and the host said to the young man, “The Rebbe just wanted to let you know that if you don’t want to let something in, you don’t have to.”

Nobody will be successful to keep thoughts at bay all the time, but we can try to do so as much as possible. The thoughts will enter, but they’re like clouds. If you don’t engage them, they will pass and the sun will come through.

Thus, if I don’t fill myself with contaminating thoughts, I’m making room for the sun, the innate wisdom. But as long as my head is full of negative thinking, there’s no room for the positive.

WHAT IS THE EMPHASIS AT TWERSKI WELLNESS? By giving over these concepts, we strive to improve people’s wellbeing. Contaminated thinking generally consists of ego thinking. When we think things like “Oy poor me, I’m so hurt,” it’s all about me, myself, and I. This is not constructive; it’s not thinking that comes from innate wisdom.

One of the mantras I’ve learned from this approach is “I’m the thinker. I’m in control.” Another is “It’s not all about me.” The minute I embark on the selfpity route, I know I’m engaging in contaminated thinking. When I identify this as such, this mantra will be helpful.

If I let go of the me, if I’m able to divest myself of my ego in the situation, I make room for good things. Another great benefit is that if I get myself out of the way, I’m able to listen in a real, meaningful way to the other person; I’m able to hear what they’re really saying.

When we feel a certain way, instead of thinking that our emotions are caused by the outside circumstance, we must recognize that they are really the result of our thinking about the given situation.

All kinds of thoughts enter our heads— thousands of them. We don’t have a choice whether these thoughts will come, but we do have a choice to decide which thoughts we want to engage in. If all you’re thinking about is the conversation you had with your friend and how she hurt you, she’s living rent-free in your head. You need say to yourself, “I’m the thinker. I can choose what I want to think about. Why am I thinking about this constantly? Is it making me happy? If it isn’t, I can allow the thought to just pass through my mind without obsessing over it. I can do this because I’m in the driver’s seat.”

SO IS IT ABOUT TAKING CONTROL OVER OUR THOUGHTS? Years ago, my husband told a story of a yungerman who came to his Rebbe and said that he has all kinds of impure thoughts in his head. The Rebbe told him, “Go to my chassid a few villages over and he’ll help you with this.” The young man arrived in the middle of a cold night after a hard journey. He knocked on the door, but there was no answer.

He started banging on the door, until he heard a voice from inside telling him, “You still have to wait outside. I’ll come

HOW DOES HAVING THIS UNDERSTANDING AFFECT RELATIONSHIPS?

All people, by virtue of the way they think about things, create the reality in which they reside. Two people can be in the same situation, yet perceive it in a totally different way. In addition, if I’m able to think without bias or prejudice, I’m able to appreciate the other person and their views. Conversely, if I see things through the lens of self, I will never be able to do deep listening.

For example, imagine a husband walks in after a long day at work or kollel and he lashes out at his wife. (We’re not talking about when this is a daily occurrence.) “Why aren’t the kids fed? Why isn’t the house clean?” Of course, right away his wife starts thinking, “Here I am, raising his kids, cleaning his house. I’m such a devoted wife and look how he doesn’t appreciate it.” She starts feeling bad for herself. It’s all about her, so she responds in kind. “When’s the last time you did something for me?”

Of course, this drives a wedge between the two, whether it’s between spouses, friends, or parents and children. If Teves 5777 | The Wellspring 67

Wellbeing

Health Personality

you as the wife take yourself out of the picture and say to yourself that this is really not about me, he probably had a hard day, maybe somebody said something to him, maybe a deal fell through, and you start thinking outside of yourself, everything changes. If you don’t allow the situation to spiral downward, after a while, when things calm down, you can talk about what happened and ask him, “I’m wondering what that was all about.”

Once you create a safe space for the two of you to interact, for the other person to share, he will find your presence safe. Instead of moving you apart, such a situation can very well strengthen the relationship.

CAN YOU SHARE A SUCCESS STORY THAT STANDS OUT IN YOUR MIND? There’s woman in Europe who teaches Innate Health today after she went through her own journey. We’ll call her Chana. Several years ago, I went to Europe as a scholar-in-residence at a three-day getaway for mothers of children with special needs. One morning, one of the organizers of the event came and told me that her co-organizer wouldn’t get out of bed. When I went to see her, she said to me, “I can’t do this anymore. My life is too much.” She had already tried every anti-depressant on market and all kinds of therapy, but nothing helped her. We got her to continue with the program, and then I told her about an Innate Health conference that was coming up soon after in Milwaukee. At that conference, which Chana didn’t attend, I met Terri Rubinstein, who practices near Chana’s city. I immediately called Chana and told her that she didn’t have to come to the US, but she now had no excuse—she could learn the Innate Health principles from Terri.

I didn’t hear from Chana for a few months, so I figured she hadn’t gone. A few months later, she called me up and said, “Rebbetzin, I have tell you that you saved my life. None of the circumstances in my life changed, but I’m so different.

My husband said that he got his Chana back.”

It’s all about understanding that we’re not prisoners of our circumstances.

DO SOME PEOPLE HAVE A NATURAL ABILITY TO CATCH ON TO THIS CONCEPT FASTER? Definitely, but everyone can benefit from this approach.

It’s not therapy, but it has helped everyone I know. It has helped me, and my children who have gained an appreciation of these principles. I think what’s so beautiful about the concept is that it’s elegantly simple.

HOW DOES TWERSKI WELLNESS SHARE THE PRINCIPLES OF INNATE HEALTH? We do weekly phone conferences. My daughter Ruchy has a group every week in Brooklyn, and we have a monthly group in Milwaukee where people discuss their situation and how the approach got them through difficult circumstances.

We also arrange annual, and sometimes bi-annual, conferences where prominent practitioners present the premise.

There’s also an intensive one-on-one option when a person has a particular big issue, such as in shalom bayis, and needs individual assistance. In such a case, they meet with a practitioner for two to three days and learn all the principles. While therapy is ongoing and usually expensive, this is a one-time investment that provides long-term guidance. It’s good to keep refreshing the ideas in your mind, but one does not need to go to sessions forever.

WHAT WOULD YOU LIKE OUR READERS TO KNOW REGARDING THE INNATE HEALTH APPROACH? It has to be noted that this is not therapy. It’s simply an understanding of how we function as human beings, and this understanding can be transformative. We have to ask ourselves, “At the end of my life, what do I want to have accomplished?”

All relationships are worth investing in; of course there’s the primary relationship with the Ribbono Shel Olam, but by extension also our relationship with others and ourselves.

Twerski

Wellness

can be contacted through

The

Wellspring.

Rebbetzin Feige Twerski’s newest book, “The New Normal,” is a fascinating and unique work in which she tackles what is perhaps our greatest challenge: the new world, and the “new normal.” Available at Mosaica Press and in local Judaica stores, this book tackles the issues that every Jew faces in a world where the values have radically changed. It discusses how to remain positive and strong in a world of destructive outside influences and how to raise our families and foster relationships in this setting.

The Wellspring | January 2017 68

AGE WELL Lower the Pressure The hazards of hypertension

ISSUE 12 JANUARY 2017 TEVES 5777

HOW TO KEEP YOUR SKIN MOIST AND SUPPLE

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

Age Well

Golden Page By Liba Solomon, CNWC

THE TOOTH OF THE MATTER Brush your teeth for a stronger brain You always knew that brushing your teeth can save those pearly whites from decay. Now, there’s another, much more important organ that can be saved as well. Brushing your teeth regularly, according to a new study conducted by King’s College London and University of Southampton, and published in PLOS One, could slow down the progression of Alzheimer’s disease after scientists found that gum disease speeds up mental decline by six times. Periodontitis, or gum disease, is common in older people and can get worse in old age as people struggle to maintain their oral hygiene.

It is thought that periodontal bacteria increase levels of inflammation in the body, which has been linked to greater mental decline in people with Alzheimer’s disease.

Researchers followed 59 people with mild to moderate dementia for six months, monitoring the state of their gums. Those who had gum disease at the beginning of the study declined six times faster than those with healthy teeth.

Gum disease can be controlled through regular brushing and mouthwash treatments, and researchers say keeping up with dental health could be an easy way of lessening the impact of Alzheimer’s.

BEAUTY FROM WITHIN Keeping your skin young and supple Wrinkles, loss of skin elasticity, and collagen destruction are the first visible signs of aging. These degradations also are reflective of our internal aging. By slowing the factors that cause skin aging, we can also slow total body aging. That’s because the same basic mechanisms are at work to age us on the outside as well as the inside: oxidant stress, inflammation, and cell membrane damage.

Extensive research into a plant extract called Pycnogenol from the French Maritime pine tree has shown that this collection of phyto-molecules not only rejuvenates skin elasticity and reduces collagen degradation, but works internally to lower blood glucose levels, increase nitric oxide to dilate blood vessels, restore capillary health, and normalize blood pressure. And it does all this by attacking the same fundamental aging mechanisms.

Basic laboratory studies reveal that Pycnogenol directly and indirectly shuts down at least five of the key mechanisms of aging that include: • oxidant stress • membrane damage • DNA damage • inflammation • glycation With the wealth of published data on the broad spectrum health benefits of Pycnogenol, scientists began digging deeper into the impact that this extract has on the numerous factors of aging. Researchers have identified several fundamental mechanisms that cause the diseases related to aging. Many scientists now believe that these mechanisms are involved in aging itself, and that the “diseases of aging” are merely symptoms of this process.

The researchers concluded that Pycnogenol, a unique natural mixture of age-defying substances, was able to rejuvenate the experimental animals’ biology in ways that no single drug, or even nutrient, could do. Pycnogenol synergistically restored many of the important defense factors that help us fight off various diseases when we are young, but that deteriorate with age.

In one study, researchers showed that Pycnogenol supplementation protected human volunteers from damaging sunburn after exposure to UV light. In other words, Pycnogenol acts as an internal sunscreen, reducing exposure to this major cause of wrinkles.

Pycnogenol further prevents wrinkling by protecting vital skin proteins from degradation, while increasing their natural production. These proteins break down by UV-induced inflammatory processes caused by sun exposure. Healthy protein levels give youthful skin its supple, taut, elastic quality; their loss is a major contributor to wrinkling.

Another study in 2012 showed that Pycnogenol alone, increased skin hydration by 38% after just 6 weeks; in women with dry skin at baseline, the increase was 31%. Skin elasticity increased, and skin fatigue decreased significantly in this study as well, further lowering the wrinkling risk.

Backed up by the mountain of research, Maxi-Health created a formula, Pycnogenol Supreme®, which is truly unique to the market. Not only does this formula contain the award-winning patented form of Pycnogenol®, but the highly researched grape-seed extract with its powerful anti-aging compounds was also added to the formula, making this supplement ideal for those looking for younger, healthy skin.

Teves 5777 | The Wellspring 71

Age Well

Senior Care By Rena Milgraum, R.N.

The Lowdown on High Blood Pressure How to Bring Your High Blood Pressure Down—and Keep It There What do canned foods and coffee have in common?

They both can drive up your blood pressure.

The sodium in common canned foods like tuna, and the caffeine in coffee, can both directly increase your blood pressure. High blood pressure is a major driver of cardiovascular disease, heart attack, and stroke—health factors that cost the U.S. millions (if not billions) in treatment and lost lives each year, especially among seniors.

Therefore, if you eat less salt and stick to decaf, you will lower your blood pressure. In turn, you’ll lower your risk for cardiovascular disease, heart attack and stroke—and it all can start with your tuna can or cup of cappuccino.

What is blood pressure?

Blood pressure refers to the force of blood pushing

against your blood vessels’ walls as it

72 The Wellspring | January 2017

flows throughout the body. Like air in your car tires, blood fills your arteries to a certain capacity—and just like too much air pressure can rupture or burst a tire, high blood pressure can threaten healthy arteries and lead to life-threatening conditions.

High blood pressure (hypertension, as “medical-ese” calls it) is the leading cause of stroke in the U.S., and a major cause of heart attack. In fact, over 30% of U.S. adults suffer from hypertension. (And most of them don’t even know it! More on that soon.)

Blood pressure is measured and presented as two numbers, one on top of the other, like those annoying fractions you had to do in high school.

The top number is your systolic pressure—the blood pressure when the heart beats. The bottom number is your diastolic pressure—the blood pressure when the heart rests between beats.

Normal blood pressure rises

steadily from about 90/60 at birth to about 120/80 in a healthy adult.

However, it’s also natural for blood pressure to rise and fall with changes in activity or emotional state. That’s why it would be normal for your blood pressure to be higher than normal if I were to take it, say, right after you stop dancing at your first grandchild’s wedding—which leads to the next question.

What is high blood pressure?

If blood pressure stays high for enough time, it forces the heart to work far beyond its capacity—which, besides injuring blood vessels, can also damage your brain, eyes, and kidneys.

So: for younger people, 140/90 or higher is usually diagnosed as high blood pressure. For seniors (60+), 150/90 or higher is usually diagnosed as high blood pressure.

People with blood pressure of 180/120 or higher need immediate treatment, regardless of age.

Here’s another very important tidbit of information. In seniors, it is very common for the bottom number to stay normal (like 90 or less) but the top number to get too high (like 140 or more). When this happens to seniors, it’s called isolated systolic hypertension.

It’s the most common form of high blood pressure in seniors. This can be a normal sign of aging, just like getting wrinkles, but it still needs to be monitored. My own grandfather, bli ayin hora, is well over 90 and in superb overall shape. However, his blood pressure has still risen somewhat over the years.

Risk factors and causes High blood pressure is likelier in people who: -have a family history of high blood pressure, heart disease, or diabetes.

-are not physically active.

-are African-American -eat foods that have a high salt content.

-drink alcoholic beverages excessively.

-are over the age of 55.

-are overweight.

-smoke.

-use certain medications such as NSAIDs (ibuprofen, aspirin, e.g.) and decongestants.

With that sort of list, you’d think, Well, I’ll just diet, eat healthy food, and exercise, and I’ll be fine!

But the bad news is that in up to 95 percent of U.S. hypertension cases, the underlying cause cannot be determined.

Still, the above risk factors are compelling, especially with sodium (salt) intake: people with the most salt intake have the highest incidence of high blood pressure. By contrast, people who add no salt to their food show virtually no traces of high blood pressure.

But in a minority of cases, a direct

cause for high blood pressure can be identified.

Kidney disease is the top known cause of such cases of secondary hypertension (high blood pressure that is a known symptom of a specific medical cause). It is followed by excessive hormone production by the adrenal glands. Some medications that constrict blood vessels can also cause secondary hypertension.

Knowledge is health: what to do Many people with high blood pressure don’t know they have it.

That’s why hypertension is also known as a “silent” health threat, because it rarely causes symptoms, even as it inflicts serious damage to the body—and not just heart failure.

The good news is that high blood pressure can be controlled. Here’s your first step: get your blood pressure checked regularly.

The next bit of good news is that, for most people (especially seniors), blood pressure that gets too high can be stopped from rising most of the time. It can even be brought back down.

This is done mostly with lifestyle changes. These changes include: *Keeping a healthy weight—speak to

your doctor about an effective weight plan that suits your specific needs. *Exercising daily—start with modest goals and build up to 30 minutes a day, most weekdays. *Eating healthfully—a diet rich in fruits, vegetables, whole grains, and low-fat dairy products may help—especially if you cut back on processed foods containing salt, like canned soups and pre-packaged store-bought baked goods.

Finally, if lifestyle changes don’t lower blood pressure enough to a safe level, your doctor may also prescribe medications. But the first options are definitely where you want to start!

The lowdown bottom line Hypertension in seniors is serious because it can lead to major health problems, even if it doesn’t make you feel sick.

So make the time and effort to see your doctor and get your blood pressure checked. Speak to your doctor about a long-term plan to maintain your healthy blood pressure or reduce your numbers if needed.

Once you have that, you can rest assured that blood pressure won’t be one of the things in your life reaching new heights.

What Do the Numbers Mean?

Systolic (First Number)

Diastolic (Second Number)

Normal Blood Pressure

Less than 120

Less than 80

Prehypertension

Between 120-139

Betweem 80-89

High Blood Pressure

140 or more

90 or more

Isolated Systolic Hypertension

140 or more

Less than 90

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 the Wellspring.

Teves 5777 | The Wellspring 73

Age Well

Sage Advice By Aliza Simon

Proven ways to prevent muscle loss With three simple tips Did you know that with every year beyond the age of 40 you give up muscle mass?

In a study published in Muscle, Ligaments and Tendons Journal, researchers attribute distinct muscle mass and strength loss to the aging process with findings measuring as much as an 8% decrease per decade for those aged 40, and double that amount by the time you reach 70 years of age. Makes you tired just thinking about it, doesn’t it?

Keep in mind that losing muscle is natural, but the negative effects of muscle loss don’t have to be. By making a few lifestyle changes, you can slow the decline in muscle tissue.

Here are four ways you can decrease the loss of muscle mass:

1. Eat healthy Not only are researchers confirming we literally are what we eat, but they are proving that what we eat can make us better.

“Food is our best medicine,” says Dr. JoQueta Handy of the Handy Wellness Center. Her extensive work in educating children with Down syndrome and autistic spectrum disorder has shown the impact healthy eating makes on learning. “Increasing cognition education should start with nutrition.”

Proper nutrition and maintaining a balanced diet is a great way to support your muscle health. It’s important to eat a variety of foods for different vitamins and nutrients. To maintain muscle mass, the health experts at Abbott recommend foods high in protein such as chicken, lean red meats, and fish. “Also make sure you have adequate intakes of vitamin D, which can help support muscle health,” they advise.

Look for foods loaded with beta-Hydroxy beta-Methylbutyrate, also known as HMB. This muscle-preserving ingredient is found in small amounts in citrus fruit, avocados, and cauliflower. HMB can significantly help maintain strength, muscle mass, and physical functionality as you age.

2. Avoid injury How often have you noticed you can’t sew as smoothly or handle a pile of dishes as easily as you used to? The truth is, your muscle fibers are shrinking as you age.

“Many adults feel younger than their age,” say experts at Abbott. “But despite this youthful feeling, many adults might not realize that their bodies aren’t keeping up with their perception. While you are busy living life, you may be losing muscle.”

People may dismiss the signs of muscle loss as simply part of “getting older.” But there are ways to prevent and reduce the loss. Researchers at the National Institutes of Health identified muscle strength as a factor in decreasing a person’s risk for falls, which can result in fractures and other injuries. The best form of prevention is to engage in physical activity every day, particularly activities that use resistance training to build up muscle mass.

3. Steer clear of illness Studies show a loss of muscle mass compromises the immune system, and that can lead to a host of illness and disease.

By promoting regular exercise to boost the immune system and build muscle mass along with disciplined nutrition, Dr. Candice Hall, D.C., has witnessed many success stories with her patients as they learn to manage diabetes. Hall works with patients to teach them lifestyle management and tests them to determine what diet is right for them.

“Don’t accept degenerative conditions as normal,” says Hall. “There is likely much you can do before or beyond prescription medicine.”

She adds, “It is amazing to see so many patients reduce symptoms of illness and disease or even reverse their condition.”

4. Avoid a sedentary lifestyle As the old saying goes, if you don’t use it, you lose it. This is the case with muscle mass. Aging muscle responds well to exercise, and resistance exercise has been proven to be an effective way to increase muscle mass and strength. Research has found that people who don’t exercise are more likely to become depressed, sick, and overweight. All of those factors chip away at healthy muscle.

“While aging is natural, muscle loss doesn’t have to be part of the aging process,” says Suzette L. Pereira, PhD, a research fellow who specializes in muscle health at Abbott. When you continuously invest in the health of your muscles, with regular exercise and good sources of nutrition, you can build up a reserve that helps you better handle illness and recover if you experience a health setback.

(Source: Daily Herald) 74 The Wellspring | January 2017

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Age Well

Serial Diary By Malka Aronson

Spreading Myself Thin Life in the Sandwich Generation

Entry #2: Denial You know how it is when you know something, and everyone around you knows something, but you simply prefer to believe that it holds no truth? That’s how I feel these days, making mental notes of alarming incidents but choosing to live in blissful ignorance instead.

The other day, my mother and I were having a conversation over tea. With my two high-schoolers, Rochy and Hindy, thankfully busy with schoolwork in their room, Yitzchak still in yeshivah, and Chaim out for Ma’ariv and a shiur, I took the time to chat with her about that and the other. She just started attending a senior citizen program twice a week, on

the mornings that I go out to work, so it was nice for me to hear about how she was enjoying it. She liked meeting her old friends there—some of them she hasn’t seen in over a decade!— and to do some light exercise with the fun, youthful instructor.

“We even played a nice game,” my mother offered excitedly as I took a sip of lemon. Her joie de vivre never ceases to amaze me. Despite the losses she’s endured in life, she has always been the one to point out the rosy side of things. Even while growing up in her home, living with her on a daily basis and observing her struggles from up close, I rarely heard her complain. To say that as a daughter says a lot about my precious mother.

“That’s so nice, Mommy!” I said. “What kind of game was it?”

And then it happened again. It was as if a slab of ice came down over her eyes, glazing them over and carrying away her mind with it. She completely forgot what we were talking about just a minute ago. She had no idea what she was meant to answer. And worst of all, a moment later, her cheeks turned the color of shame.

Can it really be that I’m losing my role model, before my eyes and her own? It’s simply less painful not to go there, to pretend that her mind is perfectly lucid, that she makes mistakes and has some forgetful incidents just like the rest of us. Just the other day I was the one looking for my reading glasses when they were atop my sheitel. Isn’t that perfectly normal?

Yesterday, the weather was frigid. Still, we bundled up and went to the doctor together for my mother’s routine monthly appointment. And because I didn’t want to confirm what my heart was telling me, I did not bring up any of the frightful episodes regarding my mother’s waning memory. My entire mental list got pushed into a tiny crevice of my mind.

We talked about her sleep issues, her hypertension, some routine aging issues, and off we went, prescriptions in hand.

But now that the reality is becoming more obvious by the day, I wonder how much longer I’ll be able to live in la-la land.

To be continued…

And then it happened again. It was as if a slab of ice came down over her eyes, glazing them over and carrying away her mind with it.

76 The Wellspring | January 2017

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

Inkwell

Diary By Miriam S.

A MRSA Solution As someone who rnns a

wound-gemach hotline, I’ve been inundated with cases at all hours of the night and day.

When the phone at the hotline rings just a few minutes after the zman on Motzaei Shabbos, I know that someone needs help urgently. On a recent Motzaei Shabbos, this was precisely the case. When I picked up the phone, I heard the voice of a panic-stricken woman on the other end. Speaking quickly and frantically, she informed me that her son’s wedding was to be taking place the very next night. Unfortunately, she reported, he could not walk home from his aufruf.

The MRSA infection on his foot was the size of a half dollar and he was supposed to be walking to his chuppah in less than 24 hours.

It was not the first time that our gemach got such a phone call. We treat burns, wounds, MRSA, and cellulitis l’sheim mitzvah, using the special method taught to us by the legendary Mrs. Rosenfeld, a”h. And although we often find that infections, strep, and especially cellulitis, are a result of stress, even good stress such as before a simchah, I did understand that this case was particularly urgent.

Of course, I asked to see the young man immediately.

When he came over, barely walking, we first covered the MRSA with our healing cream and powder and tightly sealed it with plastic wrap. Then, I advised him to strictly follow our standard protocol: Maxibiotic™, 2 capsules every 3 hours (up to 6 a day) Max-C-Gram Plus™, 1 capsule every 3 hours (up to 6 a day)

Maxi Olive Supreme™, 1 dose every 3 hours We’ve found that the combination of these supplements works miracles. By combatting the infection while simultaneously healing the skin and building up the immune system naturally, the body is able to make a very speedy recovery.

Incredibly, the young man’s MRSA came to a head overnight. When the plastic dressing was removed the next morning, it was accompanied by a large amount of pus. And most importantly, the pain was gone. I watched the chassan stand (comfortably!) under the chuppah that same night.

The MR wound gemach can be contacted 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 | January 2017 78

Fare Well

Food for Thought

Don’t watch the clock.

Do what it does: Keep going.

Teves 5777 | The Wellspring 79 79

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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