Wellspring issue #20

WEALTH OF HEALTH CONFERENCE WITH SHLOME GOLDBERG, PA, OF CHAI URGENT CARE

FLUMMOXED BY FLAXSEEDS? According to Dr. Lilian Thompson's research, this nutritional powerhouse may be the solution to more ailments than you think

ELUL EMOTIONS The Torah approach on how we should feel during this month

LIBERATED How I crawled out of my postpartum blues

CUP OF TEA RIFKA SCHONFELD SOCIAL SKILLS EXPERT

Preparing your child for a successful school year

NEW COLUMN! AT THE DIETITIAN Follow Tamar Feldman, RDN, CDE, as she guides patients with gastrointestinal issues to recovery

ISSUE 20 SEPTEMBER 2017 ELUL 5777

Brought to you by:

FILL UP ON FLAX THE PERFECT TREATS FOR BEFORE, AFTER, AND DURING THE SCHOOL DAY

Creamy or Chunky: Which Do You Prefer?

C

reamy or chunky? The age-old debate rages on, but one thing we can all agree upon is the sweet taste of nostalgia that peanut butter can evoke.

The staple of our childhood, we all have our ways of enjoying this timelessly fun, spreadable edible. As a healthy snack, decadent dessert, or one-half of the good ol’ PB&J, the possibilities are endless.

To make these memories, we opt for Virginia peanuts, which produce a higher yield, and boast a rich, superior flavor when roasted. The result is a deep, smooth, terrifically toasty taste that’ll leave your buds positively tingling.

So whether you choose chunky or the cream team, wrap yourself in the warm cocoon of natural, nutty goodness, and enjoy a perfectly roasted, perfectly blended trip down memory lane — no stir necessary.

Perfe Roast ctly ed Perfec & Blend tly ed

For those with higher standards

℠

COTTAGE CHEESE TOPPED WITH

FRESH PINEAPPLE CHUNKS

LIGHT!

ROVED PP A

BY

HIGH IN PROTEIN!

NO APPOINTMENT NECESSARY NO PCP CHANGE NEEDED Hours: S-Th: 2pm-12am F: 12-7pm | Sh: 10pm-1am

BORO PARK

WILLIAMSBURG

718.972.2424 (CHAI)

718.333.2424 (CHAI)

3808 14TH AVE

735 BEDFORD AVE

Editor In Chief Shiffy Friedman, MSW, CNWC

"

Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger Yaakov Goodman, CN • Mimi Schweid

THE START OF A NEW SCHOOL Y EAR IS THE TIME TO T REMEMBER THA EXPRESSING POSITIVE FEEDBACK TRULY WARMS THE HEART OF THE TEACHER.

"

Nutrition Contributors Dr. Rachael Schindler • Tanya Rosen, MS CAI CPT Shani Taub, CDC • Tamar Feldman, RDN, CDE Fitness Advisory Board Syma Kranz, PFC • Esther Fried, PFC Feature Editors Rochel Gordon • Liba Solomon, CNWC Copy Editors Gila Zemmel • Faige Badian Food Editor Esther Frenkel Food Styling & Photography Yossi & Malky Levine Creative Directors Nechama Zukin • Rivky Schwartz Digital Marketing Simcha Nunez Store Distribution Motty Srugo 718-496-1364 Write To Us: 670 Myrtle Ave. Suite 389 Brooklyn, NY 11205 info@wellspringmagazine.com www.wellspringmagazine.com The Wellspring Magazine is published monthly by Maxi-Health Research LLC. All rights are reserved.

Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space and editorial sensitivities.

The Wellspring Magazine assumes no responsibility for the content or kashrus of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The contents of The Wellspring Magazine, such as text, graphics and other material (content) are intended for educational purposed only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your medical condition.

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

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

From the Editor

Dear Readers, The first letter in this issue’s “Springboard” has a special place in my heart. It was written by my dear childhood friend, Estie. I was on the phone with her the other day, chatting about this and that. We were catching up on each other's lives after an almost half-year break since she relocated from Eretz Yisrael to New York, when I heard her young daughter’s sweet voice in the background. “Mommy,” she asked, “what’s my protein?” “Did you hear what she asked me?”

Estie wanted to know, and she went on to inform me that ever since she read the feature in our summer issue regarding a novel approach to helping children eat nourishing meals, her picky eater was filling up on healthy foods every day. Thanks to a fun chart they drew together, the little girl gets to choose her own proteins, grains, vegetables, and fruits for every meal—and to feel good about it too. It truly gladdened my heart to hear that The Wellspring is indeed achieving its goal, baruch Hashem.

“I can’t believe I didn’t tell you about this earlier!” Estie remarked, as she described the successful changes she’d implemented in her home. “If my daughter hadn’t interrupted our conversation, I could’ve forgotten to tell you about it altogether.” In our busy lives, that happens all the time. An editor of a leading magazine once told me that every letter of feedback she gets represents another hundred readers who wanted to send in a letter, too.

In addition to feedback, which we greatly appreciate, we at The Wellspring also welcome questions. As the community gradually took to the idea of having a magazine that focuses exclusively on health, we’ve become inundated with health-related inquiries. It was this influx that spurred the creation of our fairly new mini-column “Quick Question,” because we’re here to provide the answers not only to those who ask, but to any other reader who might appreciate the clarity and guidance.

This issue’s feature is also the result of a question we received from a reader, who described herself as a “big fan” of The Wellspring. She wanted to know if we could write about the benefits of flaxseed, and perhaps provide some recipes as well, because she was told by a dermatologist that it would help ameliorate her son’s eczema. This excellent article contains all those answers—and more.

Speaking of feedback, there’s no better time than now to mention the importance of providing positive feedback to our children’s educators. At a shiur I attended this week, the lecturer, Mrs. Dina Schoonmaker, said, “If a parent reaches out to a teacher to communicate regarding her child and she expresses her appreciation, it’s only human nature that the teacher will see that child first when she walks into the classroom the next morning.” As a teacher, I can attest to the truth of this.

The start of a new school year is the time to remember that expressing positive feedback, be it through writing or a phone call, truly warms the heart of the teacher and ultimately is of great benefit to our children. This small gesture is all it takes to show our teachers that we value the work they invest in our children.

May this be a year of success to teachers, students, and their parents alike.

K’sivah v’chasimah tovah,

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

“A lot of people think that social skills are something that you intrinsically have or do not have,” says veteran social skills expert Rifka Schonfeld. Read her take on how your child can succeed in school on page 66.

Elul 5777 | The Wellspring 7

Contents

SEPTEMBER 2017 - ELUL 5777 WELL INFORMED

FIGURES

By Miriam Katz

15 17 18 20

WEALTH OF HEALTH Conference with Shlome Goldberg, PA

By Sarah Weinberger

22

DEDICATED TO HEALTH 10 Questions for Chavie Glustein

By Chana Dunner

26

WELLNESS PLATFORM

By Rabbi Hirsch Meisels TORAH WELLSPRING

By Rabbi Ezra Friedman HEALTH UPDATES IN THE NEWS

By Liba Solomon, CNWC

LIVING WELL ASK THE NUTRITIONIST Sticky Stuff

By Shani Taub, CDC IN GOOD SHAPE Fitness 101: Step Aerobics

By Syma Kranz, PFC COVER FEATURE Flaxseeds

By Chevy Reichberg HEALTH PROFILE Client: Esther M.

By Esther Steinmetz TRIED AND TRUE Playgroup Downside

By Batsheva Fine AT THE DIETICIAN Pediatric Constipation

By Tamar Feldman, RDN, CDE MONTHLY DOSE Curcumin

By Yaakov Goodman, CN

8 The Wellspring | September 2017

28 30 32 52 54 56 58

“ ” IN THE 1980'S, I DISCOVERED THAT FLAXSEED CONTAINS ABOUT 75 TO 100 TIMES MORE LIGNAN THAN OTHER PLANT FOODS IN THE VEGETARIAN DIET.

-DR. LILIAN THOMPSON, PAGE 35

The next issue of The Wellspring will appear iy”H on September 27th.

EAT WELL

39

SEASONED Fill up on Flax

By Yossi & Malky Levine

48

NUTRITION TIDBITS IN THE NEWS

By Liba Solomon, CNWC

50

NUTRITION FACTS IN A SHELL This Month: Apples

By Devorah Isaacson

WELLBEING

61 62

“

64

SET THESE OUT ON THE KITCHEN TABLE WHEN THE KIDS COME DOWN FOR BREAKFAST AND THERE WILL BE NOTHING LEFT WHEN IT'S TIME TO CATCH THAT SCHOOL BUS (OR CARPOOL).

”

-ESTHER FRENKEL, SEASONED, PAGE 45

66

CLEAN SLATE Afraid to Feel

By Shiffy Friedman, MSW, CNWC FROM THE GROUND UP 3 Years

By Goldy Guttman, Ms. Ed. EMOTIONAL WELLNESS Sandwich Generation Insomnia

By Drs. David H. Rosmarin & Peryl Agishtein HEALTH PERSONALITY Rifka Schonfeld

By Leah F. Goldman

AGE WELL

61

GOLDEN PAGE

By Yaakov Goodman, CN

62

SENIOR CARE Striking Back at Strokes

By Rena Milgraum, RN

64

SAGE ADVICE 10 Warning Signs of Alzheimer's

By Aliza Simon

66

SERIAL DIARY Entry #10

By Malka Aronson

INKWELL

78

DIARY Liberated

By C. Grunfeld Elul 5777 | The Wellspring 9

Springboard

Letters but also in the way I feel after I finish davening. May everyone’s tefillos be niskabel for a gut, gebentched yahr.

Shimon J.

Gut Health My story [Issue #19: Cup of Tea with Tamar Feldman, RDN, CDE] Healthy Home Our transformation [Issue #18: Summer Project] Wow! I’ve actually gotten around to reading your wonderful publication and was blown away by the quality and detail on every page. I especially enjoyed the feature on teaching kids about healthy food choices and decided to try implementing it in my home of mini sized picky eaters. The results were fantastic! Providing my firstgrade daughter with a choice of different foods in each food group was the key to tapping into her academic need to understand and know things and to actually getting healthy food to enter her body.

Thank you for being the shaliach in helping us create a healthier and more balanced food environment in our home. Hatzlacha in your work and keep it up, Estie

Another Shout-Out From a ba’al tefillah [Issue #19: Shout-Out to a Voice Solution] Thank you for bringing Maxi Health’s Voice and Throat Support™ to everyone’s attention. As a ba’al tefillah, I’ve been using it ever since I heard about it, especially before and during the Yamim Nora’im, when I spend so many hours davening before the amud. It makes all the difference not only to the sound of my voice, 10 The Wellspring | September 2017

I never do this, but I felt that I had to share my experience and give hope to people suffering from IBS/IBD, or any kind of gut or autoimmune-related disease.

Having suffered from Crohn’s disease for most of my life, I was diagnosed at age 12 and I’m 26 years old now, I found the interview with Tamar Feldman fascinating. And so true. About four years ago, after undergoing surgery and trying many different medications that didn’t help, I turned to a more holistic approach to healing. I was on the SCD (Specific Carbohydrate Diet) for two years. It definitely helped, but it did not put me into remission, and I was still symptomatic.

I then started focusing more on eating nutrient-dense, real food, including lots of probiotic-rich foods, such as homemade yogurt, sauerkraut, pickles, kefir, kombucha, and some sourdough products. Very gradually, I started regaining my strength, having energy, and feeling my symptoms improve. I wholeheartedly believe that it was the combination of the SCD and all the gut healing foods that put me into remission. I now rarely have symptoms, baruch Hashem, and I’ve been medica-

tion-free for two whole years (with medical supervision). I continue to eat very healthy, nutrient-dense, fermented foods and have never felt better.

I would like to thank Tamar Feldman for this article and for the awareness she is bringing to autoimmune sufferers. It all starts in the gut. A healthy gut equals a healthy body.

S. Rubin

Morning Rush All prepared for the season [Issue #19: Skipping Meals] When I read the title of the July issue’s question to nutritionist Shani Taub, I almost laughed out loud. I simply couldn’t believe that people actually have an issue of a suppressed appetite. I’m certainly not one of them!

Still, I continued reading the article because I find the column to be very enlightening. When I got to the condensed food suggestions, I realized that Shani’s tips indeed are applicable for my life. No, I never have a suppressed appetite, but I do experience a real morning rush once the school year starts.

As a mother and teacher, there’s so much I must do before I finally enter the classroom at 9, and getting a solid, healthy meal usually doesn’t fit into that hectic time slot.

This year, I look forward to making use of that helpful list to ensure that I get a nutritious fill, instead of a quick unhealthy bite, before I start teaching. I’m sure it’ll make me a better, calmer teacher and mother.

Thanks so much, F. Halperin

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.

Springboard

Letters

Sleep Well Another great tip [Issue #19: Off To a Good Start] I loved your two-part series on using the summer as a time to institute healthy practices in the home. I’ve taken lots of the excellent advice to heart, and my children are adapting beautifully to the changes.

Regarding sleep-training children, I would like to offer a tip that worked for me. With my first two babies, I thought I had to be the one to put them to sleep. I used to rock them for hours, often nursing them as a means to calm them down.

They’d fall asleep after a while, but the moment I’d move, they were awake again. With my third baby, I knew I had to try something else.

I spoke to several experienced mothers, did some reading on the topic, and realized that the only way to put a child to sleep properly is to teach the child to self-soothe.

This can be done with a pacifier, thumb, or simply teaching the baby that Mommy won’t be there for the entire process. From when my babies are about six weeks old, once the child is well-fed, changed, and had some quality time with me, I simply lay her down in the crib and let her fall asleep on her own. In the beginning, the baby may cry for a little bit, but after

literally two or three nights, she learns to do fall asleep on her own.

My realization that I don’t have to be there through the entire process not only helps my children get a better, deeper sleep, but also that they don’t have a sleep-deprived mother the next day.

Keep up your excellent work in educating the community on important topics.

All the best, Chaya T.

No Quick-Fix Solution An important chinuch note [Issue #19: Shout-Out to a Voice Solution] Thank you for producing a very informative magazine, with lots of wonderful ideas and suggestions.

I would like to give my opinion of the article about the camp nurse.

It’s very nice that a camp has a caring nurse and that kids can go to her for their problems. However, giving them vitamins, meds, or any natural solution for issues such as not falling asleep or loss of voice due to sleep deprivation is teaching kids to avoid responsibility for their own health. They will always believe some pill can take away their problems.

Kids need to learn that in order

to be healthy, whether in camp or at home, they need a certain amount of sleep. By experiencing the consequences of not sleeping, they will be spurred to learn effective measures in falling asleep, which will help them grow up as healthy, responsible adults. If a child can’t fall asleep, they need to learn calming techniques, as well as develop the understanding that it sometimes takes time to fall asleep, and that this can be exacerbated by missing home, having problems with friends, or fears.

These issues should be addressed prior to resorting to taking a pill, of any sort. It is also important to remember that everything worthwhile takes time and effort. By applying this ideology to “smaller” areas of life, such as curing a sore throat, they will then be able to apply it to more “major” areas such as shalom bayis, parnassah, and learning Torah.

Melatonin should be used with care for kids that have mental or hyperactivity issues, who find it difficult to fall asleep on their own.

Care should also be taken before administering to a child any natural pill, drops, or teas. Please make sure you have exhausted all options before teaching your kids to pop pills.

A concerned mother and reader, C. K.

Quick Question

New feature! Feel free to shoot us your health-related question to receive an answer from one of the health experts at the Wellspring.

Question: I would like to know what vitamins are important to take after having a baby. Are prenatal vitamins still effective after birth? Thank you.

Response: Mazel tov! Maxi Health One Prenatal™ is an important supplement to take. It should be taken at breakfast. If you are feeling stressed or overwhelmed by lack of sleep, take a vitamin B complex twice daily. Nursing mothers should supplement with calcium, especially if their diet does not include much dairy. Maxi Lactation Pure & More™ is very effective in increasing and nourishing a mother’s milk supply. Try this before giving the baby a formula to supplement nursing.

Lots of nachas and feel well, Mimi Schweid, nutritional advisor 12 The Wellspring | September 2017

Announcing our new

LATE HOURS Pediatrics & Internal Medicine

S: 8:30am-6pm | M-Th: 8am-9pm | F: 9am-2 / 4pm Thanks to our extended hours, it's never "too late" to get better.

PRIMARY CARE

1312 38th Street • 718.686.7600 1278 60th Street • 718.741.7100

Internal Medicine | Pediatrics

1312 38th St 718.686.7600

1278 60th St 718.741.7100

Wellness Platform By Rabbi Hirsch Meisels

NATURALLY CALM

Is there a way to achieve lower anxiety levels without medication?

In the same way that Hashem has provided us with natural means for healing problems in the circulatory, respiratory, digestive, and other systems, He has also ensured that we have such means to maintain the health of the nervous system.

According to research, nutrients like inositol, vitamin C and taurine (which are expertly combined in Maxi ITC™) have the ability to regulate stress levels in the brain, thus easing nervous disorders such as anxiety and depression and supporting relaxation, better sleep, and a calmer mind.

Anxiety is a simple survival mechanism that Hashem has implanted within us to help us escape danger. When the body is under stress, the adrenal gland produces cortisol, among other chemicals associated with anxiety, spurring us to take appropriate steps to deal with the situation. The upsurge in cortisol helps protect us from threatening situations, such as being faced by an enemy or a fire, as well as helping us act swiftly, such as chasing after a bus.

However, if anxiety interferes with a person’s daily life, such as when it disrupts his sleep patterns, a solution must be found. It’s important to note that when one suffers from a nervous disorder to the extent that he can’t function properly, he should seek medical advice. However, if his stress level is within normal range, a dosage of natural calming can be very helpful in keeping the anxiety under control.

Inositol, a B-vitamin, has a powerful effect on the production of the neurotransmitter serotonin, which is known to calm the body and support healthy sleep patterns. In a 1995 double-blind study that was published in Clinical Psychology, researchers found that a large dose of inositol is helpful in upping the

serotonin levels in the body. While prescription anti-depressants reduced panic attacks by 2.4 percent, the researchers found that inositol reduced panic attacks by 4 percent.

The antioxidant vitamin C also plays a significant role in maintaining a healthy nervous system. A study conducted at the University of Maryland Medical Center found that higher levels of vitamin C in the bloodstream reduce physical manifestations of stress significantly. Although cortisol is helpful when dealing with imminent danger or harm, as we mentioned before, when there’s too much cortisol in the bloodstream, or for too long a period of time, this overproduction can interfere with basic bodily functions. For instance, cortisol increases blood sugar levels, suppresses the thyroid, and causes fat accumulation. Healthy levels of vitamin C in the body not only help balance the production of cortisol, but also ensure that one’s blood pressure does not rise drastically when he is under stress.

In an animal study conducted at the University of Alabama, researchers put rats under stress for two weeks. They then gave half of the subjects 200 milligrams of vitamin C and the other half a placebo. The researchers reported that the rats who received the vitamin C had lower levels of cortisol and other stress hormones than the control group. Similar research was done on a population that is constantly subjected to a known stressor— public speaking. Most orators, even experienced ones, feel under stress even before they walk up to the podium. The researchers gave half of the public speakers vitamin C and the other half a placebo. Not surprisingly, those who received the vitamin intervention had lower

levels of stress before and during their lectures.

In another randomized doubleblind study, half of 42 high school students were given 500 milligrams of vitamin C before a stressinducing exam, while the other half was given a placebo. When they evaluated anxiety levels, the researchers found that those students who received vitamin C had significantly lower stress as well as a lower heart rate than the students in the control group.

Taurine, an amino acid I often recommend to people who suffer from high blood pressure, is yet another powerful nutrient that helps reduce anxiety, depression, and stress. When a person is overwhelmed, the body produces GABA, a neurotransmitter that helps calm the body. Since GABA is unable to penetrate the bloodbrain barrier, ingesting it in supplement form is not effective.

Taurine, a nutrient that does enter the brain, serves as a replacement to GABA, generating similar results.

In addition to calming the mind, taurine also helps with alcoholism, epilepsy, sleep problems, and other nervous system functions.

Containing all of these powerful anti-anxiety ingredients, as well as a small dosage of calcium to help restore this mineral that is usually diminished by anxiety, Maxi ITC™ is a potent supplement that is helpful in ameliorating anxiety on steady basis, as well as during a limited stressful period.

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.

Elul 5777 | The Wellspring 15

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

Well Informed

Well Informed

Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

WHAT EMOTIONS DOES ELUL INVOKE WITHIN YOU? MAKING THE MOST OF THIS BEAUTIFUL MONTH For most people, Elul and joy is an oxymoron; all associations they have to this exalted month are negative.

The feelings that surface as Elul approaches, and once it arrives, might be anxiety and intense fear, coupled with feelings of suffocation and pressure. These negative associations, which we’ll soon understand as erroneous, are the results of two modes of conditioning.

pleasure in Hashem’s affection toward us. That’s the way we can feel the connection. In the same vein, the Sefer HaChinuch tells us that the way we fulfill the commandment of loving Hashem is to simply maintain the unconditional love that Hashem pours upon us so that we don’t get disconnected from it. In other words, we enjoy this relationship by reciprocating the love.

However, all year long, because we’re human and we’re not always aware of the incredible pleasure we can enjoy by nurturing this relationship from our end, we may choose to draw love from other sources. Even an observant Jew may leave the Ultimate Source of love and take pleasure in infinitely smaller, mundane pleasures that are contrary to his spiritual essence. That’s what happens when we’re drawn to an aveirah—we’re simThe second reason a person may ply choosing a connection of much associate Elul with unpleasant emolesser value, which sadly distances us tions is that he was, unfortunately, from our closeness to Hashem. repeatedly taught that Elul is a time But what happens during the when we must experience negative month of Elul? As we’ve been taught emotions. In such a case, why would since our youth, the word Elul is an he think or feel otherwise? acronym for “Ani l’dodi v’dodi li—I Now, as thinking and feeling adults, am to My beloved, and My beloved it’s time that we discover the truth. If is to Me” (Shir Hashirim 6:3). In this we delve into our sefarim, we realize verse, Hashem is explicitly conveythat not only should Elul not invoke ing the warm feelings of connection negative emotions within us—but that are unique to this month. At this precisely the opposite! Elul is suptime, Hashem says to us, His preposed be the highlight of our year, but cious children, that regardless of how that can only occur if we truly under- things were until today—we loved stand the essence of this month. something other than Him— this is All year long Hashem bears great our chance. He beams founts of love love toward us. However, the Ram- into us, giving us another opportunibam explains that the command- ty to truly connect. Elul is our chance ment of ahavas Hashem is “lehisa- to start anew. It is the greatest gift we neig ba’ahavaso Yisbarach,” to take could have ever asked for.

The first reason a person may be intensely overwhelmed by negative emotions during Elul is when he simply doesn’t understand the true essence of the month. He sees the Torah as a list of rules that are intended to dictate his life and manipulate him to do this and the other. This lack of knowledge indirectly leads to the misconception that Elul is a time to be anxious.

Perhaps the greatest evidence that the Torah is neither a book of rituals nor a means for Hashem to punish us is His yearning for us to repent, which is particularly apparent at this time of year. We find countless verses in our tefillos during the Yamim Nora’im that highlight Hashem’s desire for us to rectify our sins. “Shuvu eilai v’ashuva aleichem,” He begs. “Return to Me, and I will return to you!” If He would want to punish us, would He ever beg us like that? Does a ruthless dictator beg his charges to repent, or does he rejoice when they err so he has reason to execute them?

The Sefer HaChinuch tells us that Yom Kippur is the greatest gift Hashem gives a Yid. Imagine if we wouldn’t have a yom hadin, he writes. Our sins would pile up, causing the mechitzah between ourselves and Hashem to become so impenetrable that we would no longer enjoy that close connection. When we take advantage of Elul, we are able to rid ourselves of sin, which grants us the opportunity to come closer to Hashem.

If a person feels fearful or anxious during the month of Elul, he may subconsciously block out the power of these months, because it’s easier than having to experience the pain of unpleasant emotions. Then, he sadly loses out on this special opportunity of coming closer to Hashem. If he’s feeling numb, he’s depriving himself of the love.

The deepest and most fulfilling connection a human being can experience is his relationship with Hashem. Elul is our chance to connect more closely to the Ultimate Source of love.

Elul 5777 | The Wellspring 17

Well Informed

Health Updates in the News By Liba Solomon, CNWC

A ZOO IN YOUR KITCHEN SPONGE Time to toss it

If you can’t remember the last time you changed your kitchen sponge, new research published in Scientific Reports suggests it’s time to toss it. In a finding sure to make you shudder, researchers say kitchen sponges host more germs than anywhere in the entire house, including toilets. Kitchens provide ideal environments for microorganisms to grow, both because of food handling and preparation, as well as people shuffling in and out.

Sponges themselves are “microbial hot spots,” teeming with bacteria, as they’re often warm and wet and pick up leftover food residue.

For the study, German researchers analyzed 28 samples from 14 different used sponges and found a total of 362 different types of bacteria. The researchers found that 5 of the 10 most common types of bacteria had “pathogenic potential,” meaning there’s a chance they could cause disease in humans. Additionally, the study found that cleaning sponges may be less effective than previously thought. Microwaving and boiling sponges were shown to reduce bacteria by 60 percent, but this only worked in a lab setting, not in used kitchen

sponges.

The researchers also tested newly-purchased kitchen sponges and found nearly no bacteria. So the authors recommend replacing sponges with new ones on a weekly basis.

Before you refuse to touch that kitchen sponge again, some experts say there’s no cause for panic.

“Bacteria are everywhere, so it’s no surprise to find them growing in kitchens,” the National Health Service of the U.K. said in a statement. “The study found that one of the most dominant types of bacteria came from the Moraxella family. These bacteria are often found on human skin, so it’s likely they got onto the sponges from people’s hands,” the NHS continues. “Moraxella are also linked to the unpleasant smell sometimes found after laundry has taken longer to dry, so they seem to be common in the household environment.”

However, the NHS notes that poor kitchen hygiene, especially when it comes to preparing uncooked food such as salad and raw meat, can lead to infections.

Always wash your hands before touching food and immediately after handling raw meat to avoid crosscontamination. Disinfect all utensils, cutting boards, and surfaces immediately after preparing food. If you’re using sponges to wipe these items down, the NHS recommends replacing them regularly rather than trying to clean them by boiling or microwaving. Another item on your pre-yom tov list: lots of kitchen sponges.

QUALITY OVER QUANTITY Popular isn’t better

With your high school daughter back at school, social success is probably on your and her mind. Many teens may feel that being popular is the ultimate goal in high school, but the lasting benefits of having a few close friends appear to outweigh those of having lots of superficial ones.

According to a new study published in the journal Child Development, it’s the types of friendships people form in high school that offer a clue to their mental health into early adulthood. Researchers from the University of Virginia followed 169 individuals over a 10-year period, from the time they were 15 to age 25.

Each year, the participants answered questions about their friendships, who their closest friends were, and their feelings concerning anxiety, social acceptance, and self-worth, and symptoms of depression. The teens’ close friends were also interviewed about their friendships.

The researchers defined high-quality friendships as close relationships with a degree of attachment and 18 The Wellspring | September 2017

support. Popularity, on the other hand, was defined by the number of peers in the participants’ grade who ranked them as someone desirable to spend time with.

The findings showed that adolescents who prioritized tight-knit friendships at age 15 had lower social anxiety, increased sense of self-worth, and fewer symptoms of depression by the time they reached age 25 than their peers.

In contrast, those who were considered popular in high school had higher levels of social anxiety as adults.

“Our research found that the quality of friendships during adolescence may directly predict aspects of long-term mental and emotional health,” says study leader Rachel K. Narr, a PhD candidate in clinical psychology at the University of Virginia.

Superficial friends are easier to come by, but focusing time and attention on cultivating close connections with a few individuals should be a priority for our teens, and for us.

SLOW BUT STEADY WINS THE RACE The best approach for weight loss

Are you planning to start a crash diet right after Succos just in time for your brother’s Chanukah wedding? If you’re trying to lose weight effectively, it appears a “slow but steady” approach might be your best bet for achieving success, according to new research published in the journal Obesity. The study found that dieters whose weight fluctuated the most during the first few weeks of a weight loss program were less likely to keep the pounds off long-term, compared to those who dropped a consistent number of pounds each week.

“We previously found that the greater degree of weekto-week variation in body weights among those in the healthy weight range predicted greater future weight gain. In other words, those whose weights tended to vary the most over time were most likely to gain weight one to two years later,” the study’s principal investigator Michael Lowe, PhD, a psychology professor at Drexel, says. “We wanted to see if a similar effect would occur among obese individuals who were losing weight, and it did.”

The study involved 183 individuals who were overweight or obese. They enrolled in a year-long weight loss program that included meal replacements and behavioral goals, such as self-monitoring, calorie monitoring, and increasing physical activity.

Participants attended weekly meetings in which they were weighed, and then returned for a final weighin two years after the start of the program. They were also asked to report certain food-related behaviors and attitudes, including cravings, emotional eating, binge eating, and their confidence in regulating their diet. An

analysis of the data showed that people whose weight fluctuated the most during the first six to eight weeks had much less success in keeping weight off at 12 and 24 months. As an example, someone who lost four pounds in one week, then regained two the next and lost one the week after that tended to fare worse in the long run than someone who lost one pound consistently, week after week.

Nina Crowley, Ph.D., a registered dietitian nutritionist and health psychologist working as the metabolic and bariatric surgery coordinator at the Medical University of South Carolina, says the findings highlight that “bigger weight losses are not always better. People who follow strict dietary rules and restraints and have an all or nothing mentality towards eating and food might lose weight faster, but we know that crash dieting usually leads to periods of overeating and weight regain.”

However, she notes that paying too much attention to the numbers on the scale can be counterproductive.

“In my work with patients trying to lose weight, focusing too much on the scale and pounds lost, rather than the behaviors that result in weight loss, can discourage people from practicing the daily behaviors that result in the desired outcome,” Crowley says.

In the end, she says weight loss is an individual process, and what works for one person may not work for another. “My take-home is that people vary in their response, like any other medication or treatment,” she says. To each their own, as we say.

SLEEP SCORES POINTS

It may decrease the risk of type 2 diabetes in children Studies have already found a link between shorter sleep and diabetes in adults, but the connection hasn’t been studied as extensively in children. In a study that was published in Pediatrics, British researchers studied 4,525 9- and 10-year olds from varying ethnic backgrounds. On average, their parents reported they slept 10 hours a night, with 95 percent sleeping between eight and 12 hours. The study found that the less sleep the children had, the more likely they were to have higher body mass indexes, higher insulin resistance, and higher glucose readings. All three are risk factors for type 2 diabetes.

Overall, increasing weekday sleep by one hour was associated with a 0.2 lower BMI and a 3 percent reduction in insulin resistance. The reasons for the link remain unclear, but the researchers suggest that poor

sleep may affect appetite regulation, leading to overeating and obesity.

Senior author Christopher G. Owen, a professor of epidemiology at St. George’s University of London, said that for children, the more sleep the better—there is no threshold.

“Increasing sleep is a very simple, low-cost intervention,” he said. “We should be doing our utmost to make sure that children sleep for an adequate amount of time.”

Elul 5777 | The Wellspring 19

Well Informed

Figures By Miriam Katz

flaxseed figures

8

A 1 ounce (3 Tbsp) serving of flaxseed contains:

31�

grams fiber

6,338 milligrams Omega-3 (ALA)

RDA (recommended daily allowance) vitamin B1

35� 30� 10�

RDA manganese

RDA phosphorus

RDA selenium

20 The Wellspring | September 2017

55

5.8

calories in 1 Tbsp of flaxseeds

42% fat content in flaxseed

29% carb content in flaxseed

million bushels, total U.S. flax production in 2012 valued at

$78.3 million

$13.60 average price for flax bushel

18% protein content in flaxseed

(Source: NASS)

95%

of U.S. flax production takes place in North Dakota

315,000

acres of flax was grown in North Dakota in 2012

Elul 5777 | The Wellspring 21

Well Informed

Wealth of Health By Sarah Weinberger

conference with: SHLOME GOLDBERG, PA LOCATIONS:

Williamsburg, Boro Park, Lakewood (coming soon)

SINCE: 2015

MOTTO:

Get In. Get out.

Get Better.

Shlome Goldberg is the chief physician’s assistant at Chai Urgent Care, a novel addition to Williamsburg’s medical care scene that gives patients an option to be seen by competent medical practitioners when they can’t get an appointment at their PCP or after business hours. In this Conference, Goldberg discusses the details of this service, as well as its behind-the-scenes stages of development.

HOW DID YOU GET INTO THE FIELD OF EMERGENCY HEALTH CARE?

I’ve been practicing as a physician’s assistant at NYU Brooklyn for more than 17 years. Since I was a young child, I found medicine and helping others fascinating.

First, I joined Hatzolah, and then I obtained a license in medical practice. As a medical provider, I can make a difference in thousands of people’s lives, and that’s what matters to me.

WHAT SERVICES DOES THE CENTER PROVIDE TO PATIENTS?

Our medical care team treats any urgent issues that arise, which makes for a long list. This includes everyday issues such as high fever; external injuries, such as broken bones that require a splint or casting, lacerations, burns, wounds; and internal injuries, such as dehydration, URI, pharyngitis, UTI, pneumonia, bronchitis, asthma, and allergic reactions. Our services include X-rays, abscess draining, ear wax removal, pregnancy testing, IV infusion, flu shots, and even the removal of ingrown toenails.

22 The Wellspring | September 2017

WHAT MAKES THE SERVICE YOU PROVIDE UNIQUE?

During the week, the average time a patient spends at our facility, from walk-in to discharge, is less than 15 minutes. During peak volume times, we have additional staff to accommodate our patients’ needs and ensure that waiting time is minimal. At our center, which is open from 2 p.m. until 12 a.m. on most days, no appointments are necessary. Patients simply walk in and get the treatment they deserve.

In addition, Chai Care is the only urgent care center that offers services such as telemedicine (the use of telecommunication to provide medical care from a distance) for all orthopedic consults and has a plastic/ hand surgeon on call.

We are also the only urgent care center in all of Boro Park and Williamsburg that’s accredited by the UCAOA (Urgent Care Association of America).

WHAT FEEDBACK HAVE YOU RECEIVED?

Our 98% patient satisfaction rate, the highest in the Tri-State area, speaks for itself. And our successful growth reflects it.

CAN YOU SHARE AN ANECDOTE THAT STANDS OUT IN YOUR MIND?

Recently, a kallah broke her arm while dancing at her wedding. Hatzolah rushed her to Chai Care, where we immediately performed x-rays and casted her arm. She was back at her wedding within 20 minutes.

More than once, we’ve treated people who had to catch a flight less than 3 hours after they entered the center, and we made sure to get them out again in four minutes. In several cases, we’ve managed to assist can-

cer patients so that they were able to start a treatment plan only three days after they received their diagnosis.

One Erev Shabbos, a woman came in and told the staff that she was on the way to catch the last bus to Monsey before Shabbos. While the medical staff treated her immediately, the receptionist called the bus company to check where the bus was, ensuring that the patient caught it.

WHAT CHALLENGES DID YOU FACE IN ESTABLISHING THIS SERVICE FOR THE COMMUNITY?

Our community has many cultural nuances that we had to explain and discuss with our providers. Parents leave large families behind when they visit the doctor during after-school hours, yet still want the best care despite their lack of time. Accordingly, we expended much effort in training our staff to recognize the needs of our patients. Having quality providers available seven days a week and being available for patients when their physician doesn’t have an available appointment or the office is already closed is a constant challenge.

HOW WOULD YOU ADVISE A PARENT TO TREAT A CHILD WITH A CUT?

Legally, we can’t provide medical advice. However, when a child gets a cut, the worst thing a parent can do is panic. In most cases, applying direct pressure to the area and dressing the cut with a clean gauze will do the job.

IS THERE ANY WAY TO DETERMINE IF STITCHES ARE NECESSARY BEFORE SEEKING MEDICAL CARE?

If a parent sees that the cut is wide and open, or they have reason to believe that it’s deeper than a general cut, it’s important to show it to a medical provider.

In general, stitches are applied for cosmetic reasons and for bleeding control. Any laceration on a child is going to look deep, and may seem more serious than it really is. Most lacerations can be treated with stitches or medical glue at an urgent care center, as long as there are no neurological issues that require overnight monitoring, prolonged observation, specialist care, or specific testing, such as an MRI or CAT scan, which urgent care centers do not offer.

While the medical staff treated her immediately, the receptionist called the bus company to check where the bus was, ensuring that the patient caught it.

WHAT WOULD YOU LIKE THE WELLSPRING READERS TO KNOW ABOUT EMERGENCY MEDICAL CARE?

Many parents get alarmed when they identify a medical issue after-hours, when their primary care physician is unavailable. Our early afternoon provide parents additional availability and comfort to seek immediate medical care in an emergency. More than 80% of emergency room visits can be treated at Chai Urgent Care.

Our top team of emergency room providers has the capacity to treat most issues, which makes the travel time to the hospital and long ER wait unnecessary.

Elul 5777 | The Wellspring 23

Selection Guide YOUR WELLNESS LIST

Supplements related to content in this issue that can improve your health and wellbeing To get a detailed understanding of the following nutritional topics, read more on the page numbers listed below.

MAXI-FLAX CAPS™ Related to Feature pg. 32 If you’ve read this issue’s feature, you know that flaxseeds are a nutritional powerhouse. But what if you can’t add flaxseeds to your diet? No need to fret.

Maxi-Flax Caps™ fill that nutritional need for you in an easy, oneswallow way. Each softgel contains 1,000 milligrams of organic flaxseed oil, plus some excellent nutrients like Omega-3, Omega-6, and Omega-9 oil.

CHEWABLE ORALDOPHILUS™ Related to Tried and True pg. 56 If your child is eating more sugar than you’d like, especially over yom tov at Bubby’s house, there’s a strong chance the flora in his gut has become imbalanced. Restore his digestive health with a chewable, tropicalflavored Chewable Oraldophilus™ tablet that contains the probiotics his body needs to support assimilation of nutrients and prevent infection.

CO-Q SUPREME™ Related to Age Well pg. 69

MAX RELAX™ Related to Torah Wellspring pg. 17

To prevent strokes, or to assist recovery in a stroke patient, antioxidants are crucial for the body. Co-Q Supreme™ is the perfect supplement that ensures the body is fully stocked with antioxidants, especially the heart, the organ that requires high levels of energy for operation.

Now that you’ve read the “Torah Wellspring” column on Elul, you may be calmer during this month, but what if you’re not?

And what can you do if you feel stressed any other time of the year? Max Relax™ is an extra-strength tablet that offers a combination of B vitamins, amino acids, and herbs, promoting general relaxation.

MAXI MAGNESIUM POWDER™ Related to At the Dietitian pg. 54 If your child is suffering from constipation, here’s a great solution. Made from magnesium citrate, which has been found to be most absorbable, Maxi Magnesium Powder™ helps clear the digestive system in a highly effective manner.

Ask for these products at your local health food store.

24 The Wellspring | September 2017

HAVDALAH

1346 39th St. Brooklyn, NY 11218 718.436.0303 leiterssukkah.com

Well Informed

Dedicated to Health By Chana Dunner

10 QUESTIONS

FOR CHAVIE GLUSTEIN OF BINA

BINA IN A NUTSHELL BINA is the only Jewish organization dedicated to the needs of stroke and brain injury survivors, many of them children and young adults, and their families, allowing them to access the optimal level of care while on the difficult road to recovery.

New families turn to BINA every day for referrals, guidance, and support during the rehabilitation process for brain injuries resulting from falls, car accidents, strokes, aneurysms, and other neurological conditions.

1 2

WHAT MOTIVATED YOU TO LAUNCH YOUR ORGANIZATION? When we were a young couple living in Israel about 20 years ago, my husband suffered a stroke caused by a virus at the age of 27. We moved to New York, and as a result of our experiences going through the complicated rehab system, I decided to create an organization so that no one in a similar situation would be alone.

WHAT IS YOUR CURRENT ROLE AT BINA? My title is director, and I oversee all programs and services, as well as hiring and client-related issues. I am also the executive and development director, in charge of all budgetary and fundraising responsibilities.

26 The Wellspring | September 2017

3

WHAT IS ONE GREAT CHALLENGE YOU FACE IN RUNNING THE ORGANIZATION? When I started out, it was very hard to “sell� my vision, both because of widespread ignorance of the prevalence and nature of brain injury, and a lack of understanding of the need for an organization which would provide these particular services. I was trying to put together the organizational infrastructure for BINA and simultaneously raise the necessary funding, which was challenging, to say the least.

4

CAN YOU SHARE A STORY THAT STANDS OUT IN YOUR MIND? I still remember leaving the office of a prestigious brain injury specialist in tears many years ago after asking for his input on starting the organization. He basically laughed me out of his office and told me in no uncertain terms that my hopes and dreams for the organization were not viable and would never come to fruition. The end of the story is that the same individual contacted me last year asking me to spearhead a brain injury project that he was working on. He obviously didn’t remember our original meeting, but I certainly did, and the second meeting showed me that we’ve come full circle.

5

CAN YOU SHARE A POSITIVE STORY THAT YOU’VE RECENTLY EXPERIENCED? We were helping the family of a 95-year-old woman who had a stroke and was told that her only option after being discharged from the hospital was to go to a nursing home. We advocated on her behalf and guided the family through the process. Ultimately the patient was admitted to a world-renowned acute rehab facility to the great shock—and joy—of the family.

6

WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT BRAIN INJURY? Brain injuries can affect every function of the body and cause both physical and cognitive deficits. Some brain injuries are considered “hidden” because the person may look physically fine to the outside world, but in reality is suffering from significant cognitive and emotional deficits that affect the entire family and can, quite literally, turn their lives upside-down. Appearances are deceiving; a family in a situation like that is often suffering in silence and may be in crisis.

I would also advise people who are unfortunately dealing with a stroke or TBI (traumatic brain injury) to be aware of their rights and to make sure that the patient is afforded the highest possible level of rehab at each stage as they go through the system.

7

8

9

10

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

WHAT WAS THE MOST INTERESTING REQUEST YOU’VE EVER RECEIVED ON BEHALF OF A FAMILY/INDIVIDUAL? Interesting requests are quite frequent, but as an example, a family asked if they could park a trailer in the parking lot of a rehab facility so that they could all be with their loved one for the sedarim.

HOW DO YOU MANAGE THE STRESS THAT COMES ALONG WITH YOUR TAXING WORK? I don’t have enough time to really focus on the stress that comes with the job, so I just daven for siyata di’Shmaya.

The best part is definitely helping our families, who are often very desperate and overwhelmed and have nowhere else to turn, because I know what it’s like.

The toughest is making sure that my staff and I do everything possible for and give accurate and helpful guidance to our families, and fundraising.

WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED? I’ve been told many times by families dealing with a brain injury that they’re so relieved to finally speak to people who truly understand. They also appreciate that we are there for them in the long term and don’t push our opinions or agenda. Our only agenda is to help the patient and the family.

Elul 5777 | The Wellspring 27

Living Well

Ask the Nutritionist By Shani Taub, CDC

Sticky Stuff

Is chewing gum a healthy habit?

Q

After being careful with my food intake for the past few years, I’ve managed to reach and maintain a healthy weight. Often, however, I still have an urge to eat something after a meal. When this happens, I pop a disc of sugar-free spearmint gum into my mouth, and I chew on it for a long time. This practice doesn’t feel right to me, and I’m bothered by it. What’s your take on chewing gum in general? What would you recommend as a nutritious replacement, besides for vegetables? And please explain what you consider a healthy snack.

—Gum addict

A

First, I would like to commend you on reaching and maintaining a healthy weight. I can’t stress enough how important this is—not merely from a cosmetic perspective. It’s the hishtadlus we must do to help our bodies function at an optimal level. Much continued hatzlachah!

Regarding the way you feel about chewing gum, I agree with you one hundred percent. Sugar-free gum is not only full of artificial sweeteners, but also

with around a third fewer calories than sucrose (table sugar), but it can have laxative effects on the body when consumed in large amounts. Another popular sweetener, aspartame, is metabolized in the body as a toxic chemical. Chewing gum causes you to swallow excess air, which can contribute to abdominal pain and bloating. Furthermore, when you chew gum, you’re sending your brain physical signals that food is about to enter the body. This generates the activation of enzymes and acids, which now have no purpose since no actual food is consumed. The presence of excess acids can compromise the ability to produce sufficient digestive secretions when you do eat.

But what I see as the greatest issue of all is that chewing gum reinforces the bad habit of constantly needing to chew. You ask which snacks I recommend, and my response, which may not be what you’re anticipating, is that I don’t recommend snacking at all.

causes bloating, as well as teeth and jaw problems (due to excessive chewing). Sorbitol, one sweetener that sugar-free gum may contain, is a sugar alcohol

28 The Wellspring | September 2017

Ideally, we should train ourselves to know that when we’re done with a balanced meal, which means that we’re no longer hungry, we stop eating. This is the reason why I don’t recommend snacking. The only foods you should be consuming are foods that provide your body with nutritional

value (gum is definitely not one of them) and once you finish your meal, your mind shouldn’t be focused on food at all.

Try to determine what it is that’s giving you that urge to continue eating. Are you still hungry? If so, perhaps you need a more solid food plan. Are you bored? You may be using food for entertainment purposes. The need to constantly eat is usually not physical, because once you’ve eaten a balanced meal your body is no longer hungry. It may be an emotional need, or a simple bad habit. By working on eradicating the need altogether, you’ll find there’s no necessity for snacks.

Will the process of training yourself to stop snacking be easy?

It definitely won’t, but it will be worthwhile. You’ll finally be able to eat three healthy meals and then focus on something other than food for the remainder of your day.

As you’re training yourself to eat only when you’re hungry, by sitting down to a nutritious meal, you will probably still feel the need to have something in

your mouth afterwards. When that happens, take a drink of water. Or, a cup of tea can be a good snack as well—once a day. Tea is full of antioxidants and is available in many flavors. Especially now that the fall and winter are approaching, it makes for a satisfying, cozy snack that warms the body.

Chewing Gum and Headaches An interesting study published in 2015 in CNS & Neurological Disorders - Drug Targets found that headache attacks may be triggered by gum-chewing, especially in people who are prone to having migraine and tension headaches. The study involved 30 daily gum-chewers between the ages of 6 and 19 years. Each suffered from chronic migraine or tension headaches. After quitting gum chewing for one month, 19 of them were completely relieved of their headaches, while another 7 had a reduction in headache frequency and severity. Twenty-six of the children then started chewing gum again, only to have their headaches return within days.

Editor’s note: This article addresses only the nutritional, not the hashkafic, perspective of chewing gum.

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.

Elul 5777 | The Wellspring 29

Living Well

In Good Shape By Syma Kranz, PFC

fitness 101: Step Aerobics 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 pros and cons of each.

1

WORKOUT DESCRIPTION If you’ve ever climbed a giant set of stairs and felt sore the next day (who hasn’t?), you know that step exercises are a great way to work your lower half. But you don’t have to scale the Empire State Building to reap results. Just put the boxes and benches on the floor of your gym to better use, or even buy a step box to use in your own home.

Step aerobics is more than stepping up and down.

A good step aerobic workout also uses your arms to get your heart pumping and your core to maintain balance—and it’s fun too! Routines for some workouts use dance-like movements to make the workout exciting. After you’re done swinging your arms, tapping your toes, and twisting up and down, you’ll be back for more.

2

A step aerobics session typically consists of sets of choreographed movements performed on a raised platform. The movements are usually accompanied by music and are designed to work the lower body, upper body, and cardiovascular system. The step can be any type of raised platform, but in gyms, plastic aerobic steps with nonslip surfaces on the top are used. You can do step aerobics at home by creating your own routine, or as part of a class at your local gym.

Calories burned per workout: A person weighing 155 pounds burns approximately 260 calories in 30 minutes of step aerobic activity, according to the Harvard Health. You may burn more or less, depending on your weight and body composition.

Areas targeted: Lower body

DEVELOPMENT You might be concerned about step aerobics being high impact and hard on your joints. But consider the origin of step aerobics: Gin Miller, an injured aerobics instructor, got the idea while using stairs to rehab her knee. Miller found this to be a low-impact form of cardio exercise that didn’t irritate her knee, inspiring her to develop an aerobics-style class that incorporated stepping up onto a low platform.

3

THE CONS Injury from step aerobics is usually attributed to improper technique or using a bench that isn’t the correct height for you.

Start out with a step that is no higher than 4 inches, but never use one that requires your knee to bend more than 90 degrees.

When stepping, place your foot entirely on the step and don’t bounce or hop onto or off the step.

While performing step aerobics is safe compared to many other types of exercise, certain precautions should still be followed to avoid lower body injuries. Remember to do a proper 10 to 15 minute warmup and cool down with each exercise session to avoid injury. Also, when working out, place your whole foot on the step each time, in a heel to toe motion to help avoid injury to your Achilles tendon just above your heel.

30 The Wellspring | September 2017

4

THE PROS • Step aerobics is an intense cardio workout that can help you improve your fitness and your health, as well as manage your weight. With only a stair or an elevated platform, you can burn about 10 calories a minute and shape and tone muscles throughout your body. With a portable platform that allows you to adjust step height and add-on weights, you can increase the intensity of your workouts over time.

• Participating in a 60-minute step aerobics class has been compared to running seven miles, so you know it will get your heart rate going. Any activity that gets your heart pumping provides a cardio workout. Cardio is the key to many fitness goals like burning fat, strengthening your heart, and lowering cholesterol and blood pressure.

• Research consistently shows that the best workout programs combine cardiovascular and strength training. You can combine these exercises in your step aerobics workout by using hand weights. Even ankle weights can help you both

5

THE PROGRAM A step aerobics workout is similar to other group fitness aerobics. A session consists of moving with a group of other exercisers, performing motions that tone the muscles while elevating your heart rate— all set to music chosen to energize you and make the workout more fun. The main difference is in the use of a step—a plastic platform that you will step or hop on and off several times during your workout.

Step aerobics sessions tend to put more load on your calves, thighs, and glutes than do many other options.

Here are the eight basic step moves you’ll be doing in any step class you join: 1. Basic Step – Step on and off the bench with your right and left foot respectively.

2. Tap Up – Step on the bench with your right foot and tap it with the left foot. Now, step off with the left and right foot respectively.

3. Split Basic Step – Step on the bench with your right and left foot respectively. Tap the floor with the right foot and bring it to the previous position. Do the same with the left foot and step off.

4. A-Step – Step on the bench with your right foot

burn more calories and strengthen muscles. Don’t rush into adding weight if you’re just beginning a fitness program, however, as it is more important to safely build up your body without wearing it, or your motivation, out.

• The cardio benefits of a step aerobics class may not come as a surprise, but the muscle building effects might. The basic principle in strength training is that you build muscle by overloading it, using weight-bearing exercises. When you work out in a step aerobics class, the resistance is your body weight, and the weight-bearing aspect is increased every time you step up. Although the muscles you’re engaging and building in a step aerobics class are mostly your lower-body muscles, you can activate your upper-body muscles with upperbody movement and by using hand or wrist weights during your step workout.

• Step aerobics increases the flexibility of the body over time, and it helps improve balance and endurance.

followed by your left foot just by facing sideways.

Then, step off to the other side in the same manner.

5. V-Step – Step on the bench with your right and left foot respectively while maintaining the maximum possible distance. Then step off.

6. I-Step – Step on the bench with your right and left foot respectively. Perform a jumping jack and then step off.

7. Repeater – Step on the bench with the right foot.

Lift your left leg and tap the floor three times. Then, step off.

8. Grapevine – Take a side step with your right foot and place the left one behind it. Take another step with the right one and bring the left one up to position beside it.

As you progress with step aerobics, you can make the exercise more challenging with a few modifications. Most aerobic steps come with extra sections to make the step higher, which will make your workout more difficult. You can also incorporate more arm movement into the routine, raising your arms up over your head, or even using light weights for added resistance. Lastly, you can always increase the tempo of the music and your moves to burn more fat.

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.

Elul 5777 | The Wellspring 31

Living Well

Cover Feature By Chevy Reichberg

Small Size, Big Benefits

A closer look at the nutritional aspects of flaxseeds

32 The Wellspring | September 2017

Flaxseeds have been enjoying lots of hype over the past few years in the health food industry. Nutritionists and even doctors are recommending the consumption of these small seeds, whose tiny size may deceive us of their true value. Are flaxseeds indeed the nutritional powerhouses they’re said to be?

Flaxseeds, sometimes called linseeds, are small, brown, tan, or golden-colored seeds that are the richest sources of a plant-based ome-

ga-3 fatty acid called alpha-linolenic acid (ALA) in the world. Their claim to fame is their high lignan content—they’re the richest source of lignan precursors. Lignans are unique fiber-related polyphenols (chemical compounds) found in plants, which provide us with antioxidant benefits for anti-aging, hormone balance, and cellular health. Other foods that contain lignans, though not in such high quantities, are sesame seeds and berries.

High in Fiber, Low in Carbs

Weight Loss

Healthy Skin and Hair

Lower Cholesterol

One of the most extraordinary benefits of flaxseeds is that they contain high levels of mucilage gum content. Mucilage is a gel-forming fiber that is water soluble and has incredible benefits on the intestinal tract. Mucilage can keep food in the stomach from emptying too quickly into the small intestine, increasing nutrient absorption. Flax is extremely high in both soluble and insoluble fiber, which supports colon detoxification and fat loss, and reduces sugar cravings.

For healthier skin, hair, and nails consider adding 2 Tbsp of flaxseeds to your smoothie or 1 Tbsp of flaxseed oil to your daily routine. The ALA fats in flaxseeds benefit the skin and hair by providing essential fats and B-vitamins, which help reduce dryness and flakiness. Flaxseeds also improve symptoms of acne, rosacea, and eczema.

Flaxseeds also increase eye health, reducing dry eye syndrome.

Flaxseed oil is another great health option, since it has an even higher concentration of healthy fats.

You can take 1-2 tablespoons internally to hydrate skin and hair. It can also be mixed with essential oils and used as a natural skin moisturizer.

A study published in The Journal of Nutrition found that flaxseeds and walnuts may support weight loss. Since flax is full of healthy fats and fiber, it helps a person feel satisfied longer, leading to lower calorie consumption. ALA fats may also help reduce inflammation. This also impacts weight loss, since an inflamed body will tend to hold on to excess weight. Add a couple of teaspoons of ground flaxseed to soups, salads, or smoothies as part of your weight loss plan.

The Journal of Nutrition and Metabolism found that adding flaxseeds to your diet can naturally reduce cholesterol levels. The soluble fiber content of flaxseeds traps fat and cholesterol in the digestive system, preventing their absorption. Soluble fiber also traps bile, which is made from cholesterol in the gallbladder. The bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood, and thus also lowering cholesterol levels.

Gluten-Free

Flax is anti-inflammatory, whereas gluten is inflammatory. Thus, flax is a great way to naturally replace gluten-containing grains for those who Elul 5777 | The Wellspring 33

Living Well

Cover Feature

have Celiac disease or gluten sensitivity. For those allergic to fish, flaxseeds are a good source of omega-3 fats. Flax can be used as a grain-free option in cooking, and combined with coconut flour in baking for gluten-free dishes.

High in Antioxidants (Lignans)

Amongst its other incredible nutrition facts, flaxseeds are packed with antioxidants, which are found in the lignans. They support the growth of probiotics in the gut and may also help eliminate yeast and candida from the body. Because lignans are known for their anti-viral and antibacterial properties, consuming flax regularly may help reduce the number and severity of colds and flus.

Digestive Health

Perhaps the biggest flaxseed benefits come from their ability to promote digestive health. The ALA in flax helps protect the lining of the digestive tract and maintain GI health. It has been shown to be beneficial for people suffering from Crohn’s disease and other digestive ailments, as it helps reduce gut inflammation.

Flax is also very high in soluble and insoluble fiber, improving digestive health, and is one of the highest magnesium-rich foods in the world. Two tablespoons of flaxseeds contains about 5g of fiber, or 25% of the RDA. The fiber found in flaxseeds provides food for friendly bacteria in the colon that helps cleanse waste from your system. For a natural and effective way to relieve constipation, try 1-3 Tbsp flaxseed oil mixed with 8 oz. carrot juice.

Flaxseeds and Cancer

Flaxseed benefits include fighting breast, pros-

Flaxseeds vs. Flax Meal vs.

Sprouted Flax Flaxseeds are best consumed ground, as our bodies cannot access the nutrients if they are eaten whole and they will pass through undigested.

You can grind flaxseeds in a coffee grinder. This is best done immediately before eating them so they do not spend much time exposed to air, or you can buy them pre-ground.

However, the best way to experience flaxseed benefits is to consume them in their sprouted form. Soaking flaxseeds and then sprouting them eliminates phytic acid and may greatly increase mineral absorption.

34 The Wellspring | September 2017

Rich History Flaxseeds are considered one of the latest superfoods around, but they’re actually one of the first foods to be mentioned in the Torah.

Kayin’s offering, according to the Midrash, was spoiled flaxseed, which is why Hashem did not accept it. Pishon, one of the four rivers mentioned in Bereishis that flowed out of Gan Eden, was called by that name on account of the pishtan, flax, that grew in abundance along its shores. The Torah portrays the Nile as Pishon, which is why flax is synonymous with Egypt. tate, ovarian, and colon cancer. A study published in the International Journal of Clinical Cancer Research discovered that consuming flaxseeds may decrease the risk of breast cancer. The three lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol, which naturally balance hormones, which may reduce the risk of breast cancer. Another study published in The Journal of Nutrition found that the lignans in flaxseeds may also reduce the risk of endometrial and ovarian cancer.

High in Omega-3 Fatty Acids

We hear a lot about the health benefits of fish oil and omega-3 fats. Fish oil contains EPA and DHA, two omega-3 fats that are critical for optimal health. Although flaxseeds do not contain EPA or DHA, they do contain ALA, another type of omega-3 fat.

A study published in Nutrition Reviews has shown that approximately 20% of ALA can be converted into EPA, but only 0.5% of ALA is converted into DHA. Surprisingly, gender may play a significant role in conversion, in which young women had a 2.5-fold greater rate than men. Regardless of conversion, ALA is still considered a healthy fat and should be included in a balanced diet.

Menopausal Symptoms

The lignans in flax have been shown to have benefits for women in their mid-life years. Because lignans have estrogenic properties, flaxseeds may help reduce the risk of osteoporosis. Flax may even help women who want to maintain cycle regularity, including women with PCOS. To experience the flaxseed benefits for your hormones, include 1-2 Tbsp of flaxseed meal in a breakfast smoothie along with 1 Tbsp of flaxseed oil.

Q&A with Dr. Lilian Thompson,

the grande dame of flaxseed research Dr. Lilian Thompson is a nutritional sciences professor at the University of Toronto. She has been studying the health benefits of flaxseed, particularly regarding breast cancer, for over 25 years and has published four books and hundreds of papers in scientific journals.

WHAT MOTIVATED YOU TO STUDY THE BENEFITS OF FLAXSEED AT A TIME PEOPLE KNEW VERY LITTLE ABOUT IT?

In the 1980’s, I discovered that flaxseed contains about 75 to 100 times more lignan than other plant foods in the vegetarian diet. Lignan has chemical structure similarity to estrogen, suggesting that it is a phytoestrogen and thus may have antiestrogenic or weak estrogenic properties. As an antiestrogen, the lignan may have a protective effect against breast cancer, which is promoted by estrogen. It is this exceptionally high lignan content of flaxseed that initially motivated me to study the potential role of flaxseed and its lignan in the prevention and treatment of breast cancer and other hormone-related diseases. Flaxseed also contains a very high amount of oil (40%), more than half of which is an omega-3 fatty acid called alpha linolenic acid, and a high amount of dietary fiber (30%). Since the omega-3 fatty acids in fish oil and dietary fiber have been suggested to have benefits in reducing cardiovascular and gastrointestinal diseases and diabetes, flaxseed may likewise have a similar effect and thus was investigated.

AS THE GRANDE DAME OF FLAXSEED RESEARCH, WHAT DO YOU BELIEVE ARE ITS STRONGEST BENEFITS?

While more clinical trials remain to be conducted, there are indications that flaxseed and its lig-

nan and oil components may play a role in the risk reduction and treatment of breast and prostate cancers. Their effect in lowering cholesterol, blood pressure, and inflammation, and in improving blood glucose control indicate benefits in reducing the risk of heart disease, stroke, and diabetes. The dietary fiber in flaxseed is beneficial in reducing constipation.

WHAT HAS YOUR RESEARCH FOUND REGARDING FLAXSEED’S EFFECTS ON CANCER?

In animal studies, we have shown that flaxseed and its lignan and oil components can reduce the number, size, and metastasis (spread of tumors to other organs) of breast tumors. They do not interfere with the action of breast cancer drugs such as tamoxifen and herceptin (trastuzumab), but rather increase their effectiveness. These facts indicate that flaxseed and its lignan and oil components may play a role in the prevention and treatment of breast cancer. In agreement with animal studies, clinical studies show that flaxseed reduces tumor growth in breast cancer patients. Observational (population) studies show that the intake of lignans is associated with reduced risk of breast cancer and increase in survival of breast cancer patients. Many mechanisms are involved in their effects. We have also shown in animal studies that flaxseed and its lignan can reduce the risk of colon cancer.

Elul 5777 | The Wellspring 35

Living Well

Cover Feature

WHAT WOULD YOU CONSIDER A HEALTHY DAILY INTAKE OF FLAXSEED?

Many clinical trials that demonstrated some beneficial effects have used a daily intake of 10-40g.

Our clinical studies with breast cancer patients used 25g (2½ Tbsp) flaxseed. In observational studies, even low intake of flaxseed intake, i.e., once a week, has been associated with reduced breast cancer risk. A daily intake of 10-20g (1-2 Tbsp) may provide some benefits. Flaxseed should be ground before consumption.

WHAT KIND OF FLAXSEED HAS THE MOST NUTRITIONAL BENEFITS?

There are many varieties of flaxseed, some are brown and some are golden in color. They are all rich in lignan, omega-3 fatty acid-rich oil, and dietary fiber, and although there are small variations, they provide similar nutritional benefits. An exception is the genetically-modified golden flaxseed, solin, which contains a low content of the omega-3 fatty acids; this type will not provide the benefits associated with this fatty acid.

CAN FLAXSEED HELP HEAL SKIN PROBLEMS SUCH AS ECZEMA?

The omega-3 fatty acids found in fish oil have anti-inflammatory actions that are suggested to have healing effects on skin problems. Hence, it has been suggested that the omega-3 fatty acids in flaxseed oil may have similar anti-inflammatory effects. However, although testimonial evidence is available, very few scientific studies have been conducted to test the effect of flaxseed or flaxseed oil on skin disorders such as eczema.

WHAT RESEARCH ARE YOU CURRENTLY INVOLVED IN REGARDING FLAXSEEDS?

The mechanisms whereby its lignan and oil contents exert their effects on tumor growth are still not completely understood. We are further studying the mechanisms at the cellular and molecular level.

Clinical and animal studies are being conducted to determine the effect of flaxseed on different hormones and microbial flora and their metabolites in the colon, and how they may be involved in the prevention and treatment of breast cancer and other diseases.

36 The Wellspring | September 2017

=

one glass

2

NO

high fructose CORN SYRUP

2

flavors

calories PER SERVING

SERVINGS OF FRUIT

fruit

70% vitamin

C

PER SERVING

zero grams FAT

icial

artif

42% of consumers DRINK 100% JUICE EVERY DAY

80% of people SEE 100% JUICE AS HEALTHY, NATURAL, AND TASTY

67% of consumers

WANT TO BUY ALL NATURAL PRODUCTS

flavors

added

ISSUE 20 SEPTEMBER 2017 ELUL 5777

Fill up on Flax The perfect treats for before, after, and during the school day

EAT WELL WHY AN APPLE A DAY KEEPS THE DOCTOR AWAY

Eat Well

Recipes

Dear Cooks, The first time I tasted flaxseed, I was tricked into it. Although I love eating healthy foods, I consider myself a traditional eater. For me, healthy food means a good salad or a hearty vegetable soup. But flaxseed? Chia? I’m not the right customer. Actually, I wasn’t, until I got my first taste.

Once I had my first flaxseed cookie at my health-nut sister-in-law’s house (I should have known!), I did some deep thinking about why I’m so fearful of trying out new foods that are said to be nutritional powerhouses. Why is it that I always choose to stick to the basics, to shy away from new flavors and textures, despite knowing that they have so much to offer? Perhaps it’s the discomfort of uncertainty, of not knowing how my taste buds will respond. Perhaps I don’t want to leave the comfort zone of the foods I’m familiar with from my youth. I’m still wondering.

In any case, I did finish that flaxseed cookie, and then went for another one. Since then, flaxseed has become a welcome ingredient in our pantry. With the whopping nutritional benefits it offers (check out this issue’s feature), how can I not join the club? Join us too!

Enjoy the back-to-school season in good health, Esther

Elul 5777 | The Wellspring 41

The New Look of

Eat Well

Recipes, Styling & Photography By Yossi & Malky Levine

Flaxseed Tortilla Wraps Do you love wraps but not the calories and junk they often contain? This recipe’s for you! ½ cup whole wheat flour ½ cup flaxseed meal ½ cup water

1 Tbsp sugar ½ tsp salt olive oil

Add all dry ingredients to a bowl and mix. Then add water and mix until well combined.

Divide mixture into four.

Brush a sheet of parchment paper with olive oil. Place one ball of mixture towards the bottom.

Fold parchment paper over the ball and press down with a book to form a thin, flat circle.

Heat a lightly-greased frying pan over medium heat. Carefully peel one side of the parchment paper from the wrap, place it in the pan, and then remove the other side. Fry 3-4 minutes on each side.

Repeat for the rest of the mixture.

Serving option: Layer lettuce, sliced avocado, tomatoes, pepper, and Chinese sprouts on the wraps. Sprinkle with salt and wrap it all up.

NUTRITION NUGGET

BY DR. RACHAEL SCHINDLER

For added benefit of this nutritious and delicious recipe, grind the flaxseeds yourself.

Substitute the sugar for a teaspoon of honey for added antibacterial and antimicrobial properties and faster weight loss.

Elul 5777 | The Wellspring 43

5TH GENERATION OF WINE MAKERS

VISION MERLOT

CABERNET SAUVIGNON

SEMI DRY WHITE

Avraham Teperberg journeyed from Odessa to Jerusalem, 150 Years ago, to found the Teperberg winery. Five generations later Moti Teperberg keeps his vision alive and now leads the winery into the 21st century. The winery has settled in the Judean Mountains and has become one of the leading wineries in Israel.

A series of youthful and fresh red and white wines, from the winery's vineyards in the Judean lowlands.

The strength of these wines is reflected in their color and characteristic varietal aromas. The wines in this series are easy to drink and offer great value for money.

Eat Well

Recipes

Chewy Flax Breakfast Cookies Set these out on the kitchen table when the kids come down for breakfast and there will be nothing left when it’s time to catch that school bus (or carpool).

1 cup flaxseed meal 1 cup unsweetened natural almond butter ½ cup chocolate chips

½ cup pure maple syrup ½ cup milk ½ tsp vanilla extract ½ tsp cinnamon

Add all ingredients to a bowl and mix. Preheat oven to 350 degrees.

Spoon batter into greased cupcake tins, filling them only halfway.

Bake for 10-12 minutes until the edges start to brown. Let the cookies cool and then pop them out of the tins.

NUTRITION NUGGET

BY DR. RACHAEL SCHINDLER

These cookies pack a powerful punch of nutrition and are super tasty. You can substitute the chocolate chips for cacao nibs, which are pure cocoa, and replace the maple syrup with honey for longer lasting sustenance without the sugar crash or cravings later.

Elul 5777 | The Wellspring 45

(But worth it.)

Eat Well

Recipes

Smoothie Bowl During this hectic time of year, make sure to treat yourself and nourish your body at the same time. This smoothie bowl is one great way to do that—while catching up on your Wellspring reading!

2 cups plain Greek yogurt 1 mango, sliced 1 cup pineapple chunks ½ banana, sliced 3 Tbsp passion fruit pulp

TOPPINGS: silan sliced banana granola pomegranate arils

Add all ingredients to a blender and mix until smooth and creamy. Pour smoothie into a bowl.

Top with sliced banana, granola, and pomegranate arils.

Drizzle with silan for desired sweetness.

NUTRITION NUGGET

BY DR. RACHAEL SCHINDLER

I make something similar every day. Protein packed, this is great as a breakfast on the go or a refreshing snack late in the day. One variation to this recipe is to use acai pulp, which comes frozen in organic stores, for added antioxidant benefit (ten times more than blueberries!) as well as enhanced taste.

Elul 5777 | The Wellspring 47

Eat Well

Nutrition Tidbits in the News By Liba Solomon, CNWC

WHAT ARE YOU FEEDING YOUR BABY? How children are affected by their mother’s milk Do you want your preschooler to eat veggies without a fuss? Eat your veggies while you’re nursing.

That’s the message from a new study in The American Journal of Clinical Nutrition of lactating mothers and their babies, which found that those infants who took in veggie-flavored breastmilk were less likely to turn away from similar-tasting cereal when they graduated to more solid food.

“Every baby’s sensory experience is unique, but the flavor of their first food, beginning in utero, is dependent on what mom is eating,” said Julie Mennella, a biopsychologist at the Monell Chemical Senses Center in Philadelphia, and lead author of the study. “The way I see it— mother’s milk is the ultimate in precision medicine.”

When an expectant mother eats vegetables, they flavor her amniotic fluid—and later, her breastmilk— and these flavors get passed along to her baby. As a result, the researchers said, if the baby is exposed to the taste of veggies at this early stage, he or she will be less apt to squawk when offered that first spoonful.

An astounding 25 percent of U.S. toddlers fail to eat even one vegetable a day, the study authors noted. Like many of their mothers and other adults, kids are more likely to choose sweet and salty snacks and sugary drinks, which contribute to obesity and chronic disease.

For her study, Mennella randomly assigned 97 breastfeeding mothers to one of five groups. For one month, three groups drank a half-cup of carrot, celery, beet, or vegetable juice before nursing. One group began when babies were two weeks old, another at 1½ months of age and the third at 2½ months. A fourth group of mothers drank juice for three months, starting when their babies were two weeks old. A fifth group, the control group, did not drink the juice.

As solid foods were added to the diet, moms were recorded offering plain cereal, carrot-flavored, and broccoli-flavored cereals to their babies. The researchers watched for signs of disgust from the babies: wrinkled noses, curled lips, frowns, or more emphatic slaps at the spoon. The takeaway: Babies who had been exposed to vegetable flavors in their mother’s milk preferred carrot-flavored cereal over plain cereal or cereal with the unfamiliar taste of broccoli. Only 8 percent rejected all of the foods.

“They learn through repeated exposure,” said Mennella. And the timing is important, too. Babies whose exposure began at 2 weeks of age ate more of the carrot-flavored cereal, and gobbled it up faster, than those whose moms started juicing later, or who drank water instead. And it took only one month to get the

48 The Wellspring | September 2017

infants used to the taste.

If you’re getting anxious that you didn’t eat the right foods soon after giving birth, it’s never too late to train your palate. Though 8 out of 10 mothers still weren’t eating recommended amounts of vegetables when the study ended, many had grown to like the new flavors.

That makes it more likely they’ll continue serving healthy foods as the child grows, Mennella said.

Here’s the take of Jennifer McDaniel, a spokeswoman for the American Academy of Nutrition and Dietetics, on the study. Kids’ food preferences are strongly influenced by what their parents eat, she says. “If a mother’s diet has variety, it promotes kids to be more accepting and open to new flavors, because somewhere on the road, they’ve had exposure,” she explains.

Though studies have shown that babies who are breastfed are less likely to become finicky about food, mothers who are unable to breast-feed, or don’t choose to, shouldn’t beat themselves up, she says. Just be sure you’re offering your family healthy and varied foods. Let kids experience not just different flavors, but different textures.

“Our role as parents is to be that good role model,” McDaniel says. “Sometimes you just have to relax a little bit and keep doing what you need to be doing: offering lots of different foods and exposing it to them very frequently. In the end, you’ll most likely end up having children who are not so picky, who have healthy patterns.” Filling lunch boxes with healthy yet colorful foods is a good place to start, and make sure that you eat those foods, too.

FROM GARBAGE TO GOLD

Avocado seed’s husk may be a gold mine of nutrients It’s no news that avocado has numerous health benefits. The yellowgreen flesh inside the fruit is packed with essential vitamins and nutrients, and is a good source of healthy fats. However, new research suggests a part of the avocado that’s normally thrown in the trash may actually be the most valuable.

According to a study presented at a meeting of the American Chemical Society, the husks of avocado seeds are “hidden gold mines” packed with a previously unrecognized array of chemical compounds. While the husks and seeds are not edible, researchers say the compounds they contain could one day be used in medicines to treat a host of diseases.

“It could very well be that avocado seed husks, which most people consider as the waste of wastes, are actually the gem of gems, because the medicinal compounds within them could eventually be used to treat cancer, heart disease, and other conditions,” researcher Debasish Bandyopadhyay, Ph.D., said in a statement. “Our results also suggest that the seed husks are a potential source of chemicals used in plastics and other industrial products.”

Across the globe, nearly 5 million tons of avocadoes

are produced annually, with Americans consuming 1.9 billion pounds each year. Guacamole lovers devour the “meat” or flesh of the avocado, while the seed is thrown away. While certain manufacturers extract avocado oil from the seed, they remove the husk surrounding it and discard it before processing. For the study, Bandyopadhyay and his team wanted to see exactly what that part of the avocado was made of. They ground approximately 300 dried avocado seed husks into 21 ounces of powder and then further processed the powder into three teaspoons of seed husk oil and about an ounce of seed husk wax. An analysis showed 116 compounds in the oil and 16 in the seed husk wax, many of which do not appear to be found in the seeds themselves.

Some examples of the compounds researchers found in the oil include behenyl alcohol, an important ingredient used in anti-viral medications; heptacosane, which might inhibit the growth of tumor cells; and dodecanoic acid, which increases high density lipoprotein (known as HDL, or “good” cholesterol) and, as a result, could potentially reduce the risk of clogged arteries. In the wax, Bandyopadhyay and his team identified a “plasticizer” compound used to promote flexibility in synthetic products such as shower curtains and medical devices, and compounds used in cosmetics.

Much more research is needed, but Bandyopadhyay says in the future he hopes to be able to modify these natural compounds to help create better medicines with fewer side effects.

WALNUTS FOR WEIGHT LOSS An overload of nuts may lead to weight gain, but according to the latest study on walnuts, giving up the nut category altogether may be a wrong nutritional move. Walnuts are rich in omega-3 fatty acids and other substances and, in moderation, have been linked to reduced risk of obesity and diabetes. They may also efficiently reduce appetite. According to a study published in Diabetes, Obesity, and Metabolism, a handful of walnuts may be an effective weight loss tool.

The researchers had nine hospitalized obese patients drink, on five consecutive days, either a smoothie containing 48 grams of walnuts (1.7 ounces, or about 14 walnut halves and 315 calories) or a placebo smoothie identical in taste and calorie content. After a month on their regular diet, the patients returned for a second five-day trial, with placebo drinkers on the first trial receiving a walnut smoothie, and vice versa.

The participants underwent MRI brain exams while

looking at pictures of highfat food (cake, for example), low-fat food (vegetables), or neutral pictures of rocks and trees. The study found that when people looked at pictures of high-fat food, activation in the insula, a part of the brain involved in appetite and impulse control, increased among those who drank the walnut smoothie, but not among placebo drinkers.

“Walnuts can alter the way our brains view food and impact our appetites,” said the lead author, Olivia M. Farr, of Beth Israel Deaconess Medical Center in Boston.

“Our results confirm the current recommendations to include walnuts as part of a healthy diet.”

Elul 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: APPLES Nothing says “Back to School” like that shiny red apple. And there’s a reason why this fruit is hailed as the perfect school snack. Conveniently packaged in an attractive red (or other fun-brightly colored) peel that allows for safe and easy transport in that overloaded school bag, the apple contains a host of incredible nutrients that boost the brain, inject energy, and offer many more health benefits to students and teachers alike.

“An apple a day keeps the doctor away” has more truth behind it than ever before, as the superfood powers of apples continue to be unveiled by researchers. Apples are fat, cholesterol, and sodium free, a good source of dietary fiber, and have been linked to the prevention of several chronic diseases, like heart disease and cancer. Apples are rich in antioxidants, molecules that help prevent free radicals from damaging the body’s cells during oxidation. In a 2012 study published in the JourPrinciple

Nutrition Value

Percentage of RDA

Energy

52 Kcal

2.5%

Carbohydrates

13.81 g

11%

Protein

0.26 g

0.5%

Total Fat

0.17 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.40 g

6%

Folates

3 µg

1%

Niacin

0.091 mg

1%

Pantothenic Acid

0.061 mg

1%

Pyridoxine

0.041 mg

3%

Riboflavin

0.026 mg

2%

Thiamin

0.017 mg

1%

Vitamin A

54 IU

2%

Vitamin C

4.6 mg

8%

Vitamin E

0.18 mg

1%

Vitamin K

2.2 µg

2%

Sodium

1 mg

0%

Potassium

107 mg

2%

Calcium

6 mg

0.6%

Iron

0.12 mg

1%

Magnesium

5 mg

1%

Phosphorus

11 mg

2%

Zinc

0.04 mg

0%

Vitamins

Electrolytes

Minerals

50 The Wellspring | September 2017

nal of Functional Foods, participants who ate an apple a day for 4 weeks lowered blood levels of LDL (bad cholesterol) by as much as 40 percent in comparison with those who did not. High cholesterol increases one’s risk for heart disease.

Several Cornell University research studies have linked apple consumption to a reduced onset of breast cancer. One study found apple extracts to inhibit the size of mammary tumors, including a type of adenocarcinoma (a highly malignant tumor and the main cause of death in breast-cancer patients).

The superfood powers of apples don’t stop there. Fiber in apples is known for creating a feeling of fullness in one’s body, which may aid in weight loss. One large apple contains 5 grams of fiber. Fiber also helps with digestion, and may lower the risk of diabetes and heart disease.

Five Tips for Selecting the Perfect Apple: 1. Check the apple’s firmness: Pick up the apple and gently press a small area of the fruit’s skin. It should be firm to the touch. Avoid apples that are noticeably soft, discolored, or indent easily after you press the skin.

2. Visually examine the apple: As you check its firmness, turn the apple in your hand to visually check for quality. Some marking on the fruit (like a scuff or specks) comes from nature and doesn’t signal a bad apple. However, apples with bruising or obvious signs of decay aren’t going to provide the best eating experience and should be avoided.

3. Get to know your apple varieties: With so many apple varieties available today, you’ll want to get to know the characteristics of your favorites, including their color, size, shape, and overall appearance.

You’ll quickly learn which apples are best for baking (Golden Delicious apples, Rome apples) and which are better for fresh eating (Red Delicious apples, Honeycrisp apples). There are also versatile apples that are great no matter how you plan to enjoy them (like Piñata apples, Pink Lady apples, and Fuji apples).

4. Glance at the color of the apple: Although color is not the best indicator of a great eating apple, it can be helpful when selecting this fruit. Apples with full color have absorbed lots of sunlight which leads to great flavors.

5. Give your apple a sniff: A fresh, high-quality apple should have a pleasant aroma.

Did you know that crunching on an apple 15 minutes before lunch may help you consume fewer calories overall? One of the many benefits of eating apples is that they contain soluble fiber, which can help you feel fuller, longer. In 2007, researchers at Penn State University found that people who ate an apple 15 minutes before lunch consumed nearly 190 calories fewer than those who snacked on something else, or ate lunch on an empty stomach. The five-week study of 59 normal-weight men and women looked at how calorie consumption fluctuates as people snack on different apple products. Participants ate the same breakfast and lunch throughout the study, and 15 minutes before lunch, were either given nothing to eat or about 125 calories of apple slices, applesauce, or apple juice. Those who ate the whole apple consumed fewer calories overall during lunch (the 125 calories were included in the lunch calorie count).

Apples are also great for keeping your body and your mind healthy. Several research studies have linked eating apples to improved brain health, including a reduced onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Quercetin, the powerful antioxidant abundant in apples, was found to protect brain cells against oxidative stress during an animal study conducted in 2004 by Cornell University researchers.

In Your Plate

Of course, apples make a great after-school snack in their whole, ripe state. How else can you enjoy this nutritious treat?

Add apples to salads or sauces, making low-sugar apple sauce, simmering or baking them with some cinnamon, or making juices and smoothies using

Baked Apple Rings

Do you need a new snack? If you’re like me, you’re always on the lookout for something tasty to nibble on when you’re wrapping up the work day or while you’re getting through it. Easy to prepare, delicious to eat, and portable are my top snack criteria, and this recipe ticks all the boxes.

This is a great recipe to use for nutrition-rich apples that don’t look too pretty but are still safe to eat. It’s sweet enough to satisfy a sweet tooth, but not overly so. And while they take a little while to bake, there’s so little hands-on time that making these apple rings is a breeze. Bonus: the kids will love them, both as a school treat or at home.

1. Preheat the oven to 200˚ F. This low temperature allows the apples to get nice and crispy without burn-

Scientists believe quercetin blocks free radicals, which, when found in excess, can cause damage to the brain cells as well as other cell types. Since the skin of the apples contains the majority of the quercetin, as well as other beneficial antioxidants, it’s recommended that you eat the entire apple to reap all of its benefits. Apples also boost the brain by protecting against memory loss and lowering the occurrence of strokes. A 2013 research study, featured in the American Heart Association’s journal Stroke, found that every 7 gram increase of dietary fiber lowered first-time stroke risk by 7 percent.

One large-sized apple has 5 grams of dietary fiber.

One of the best times to enjoy apples, and all fruit for that matter, is before or after a workout. An apple can provide you with a quick boost of energy before a workout because it’s a natural source of fructose and glucose sugar molecules. Eating an apple as a snack prior to hitting the gym can help enhance physical performance, concentration, and stamina. if you have one as a snack prior to hitting the gym. The body uses utilizes sugar best around the time of exercise because we need glucose to replenish depleted glycogen reserves and help promote muscle recovery. So consider throwing an apple into your work or gym bag, or having one as part of balanced, healthy snack following exercise. fresh apples.

While it’s always preferable to eat the whole apple, homemade apple juice is definitely a cut above the store-bought kinds. When homemade, apple juice contains natural enzymes, vitamins, and phytonutrients that are usually missing or destroyed during manufacturing processes. Just keep your juice portion small to limit sugar, with about 8–10 ounces per day. ing. First core the apples, then use a mandoline or a knife to slice the apples thinly into a ring shape.

2. Toss the apple rings in a bowl with the cinnamon, nutmeg and ginger. Then lay them flat on a parchment paper-lined baking sheet.

3. Bake the apple rings for an hour.

Sprinkle them with a little extra cinnamon — and some coconut sugar if you’re feeling naughty — and enjoy!

4. You can easily pack these with lunches or serve as an after-school snack. Make a big batch, because they’ll go quickly!

Fun in the Kitchen!

Looking for something nutritious and delicious to serve your kids when they walk through the door after a long day at school? This is it!

Elul 5777 | The Wellspring 51

Living Well

Health Profile By Esther Steinmetz

ESTHER M.

In this fun column, The Wellspring readers get 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: 37 Location: Monsey, NY Weight: 240 lbs Height: 5’5” Marital Status: Married Kids: 0

Occupation: School Bus Driver

Wow! You have such a responsibility towards children. You can surely apply that same level of care to yourself. On a negative note, you’re sitting most of the day.

Favorite health food: Fresh salad

Favorite junk food: NuGo Bars® (because I can’t stop at one)

NuGo® bars are actually one of the better protein bars. I suggest you get one a day from a local supermarket. This is tedious but effective.

Favorite exercise: Swimming

Favorite nutritious dish: Cauliflower fried rice.

Heat sesame oil in a frying pan and add 2-3 medium diced onions. Dice 2 pounds of defrosted cauliflower in a blender or food processor (add a small amount at a time). Add it to the pan with defrosted sugar snap peas. Finish off with a little bit of soy sauce.

Try switching to light soy sauce so you get less sodium.

My usual bedtime: 9:30 p.m.

My usual wake-up time: 5:45 a.m. (during the summer months an hour later)

My biggest meal on a usual day: Lunch and supper are the same size.

52 The Wellspring | September 2017

The soups I usually make: I don’t.

My usual dinner menu: 1 oz. shredded mozzarella cheese, 2 oz. canned salmon or sardines, 5-6 oz. vegetables, 1 oz. salad dressing.

Sardines are packed in oil and are high in sodium. Can you have more fresh fish instead? Also you’re consuming a lot of sodium, so make sure to drink between 10-12 cups of water minimum per day.

My weight loss saga: I had to undergo weight loss surgery, since I started my journey at 430 pounds.

Wow! Congratulations on your amazing weight loss!

Greatest weight loss challenge: Finishing up. I have been bouncing between 220-250 lbs for the last year.

The time of year when I find it hardest to watch my weight: Yamim Tovim.

The extent I’ve gone to implement a healthy lifestyle in my home: I buy a lot of vegetables and bagged lettuce. Everything is made fresh.

What I do in my downtime: Knit

One place I would love to visit: Panama Canal, which we hope to do in December, and the Swiss Alps.

My weight/lifestyle goals: To get below 200 pounds and to be able to have a family.

I’m sure you know that the two are interconnected. May you have much hatzlacha.

How I would treat myself if I get there: A Baltic Sea capital cruise and a transatlantic cruise; my husband and I are big cruisers.

I hope you get there soon!

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

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

Elul 5777 | The Wellspring 53

Living Well

Healthy Home Habits By Batsheva Fine

Tried and true The Playgroup Downside

Is there a way to keep my child’s body junk-free?

I try to limit my toddler’s intake of junk food. He barely has any candy or stuff like that. His favorite treat is grapes, and when he asks for a snack he gets pretzels or rice cakes. Very soon, though, he will be attending playgroup. Is there any way to control the amount of junk he’ll consume once he starts having Shabbos parties every week and all other candy-related celebrations?

LAUREN

MOTHER OF SIX LAKEWOOD, NEW JERSEY:

Go to a dollar store or equivalent, buy some chatchkes, and trade them with him for the nosh. Or, allow him to choose one nosh that he can eat and get rid of the rest.

NECHAMA

MOTHER OF FOUR BROOKLYN, NEW YORK:

While ideally we want all of our children to eat healthfully, we have to realize that they will be exposed to foods we would rather they not have. If we try to “control” the child to the extent that he never has any goodies, we run the risk of preventing him from wanting to eat healthfully. I know this from personal experience; my husband was only allowed snacks like popcorn or pretzels throughout cheder, and now he refuses to even look at healthy foods. My house is full of licorice, Super Snacks, and colorful sugar-filled ices. He says his mother pushed him too far, and now that he’s older, he’s making up for lost time...

My husband works in a cheder, and there is one mother who has her children on an extreme diet that allows nothing but fruits, veggies, and protein. Those kids literally get down onto the floor of the bus and lick up other children’s spilled snacks, and they walk around the neighborhood asking people for food that is contraband at home.

Bottom line: Mental and emotional health is just important as physical health. So your kid will have a lolly for Shabbos party; better to allow him to enjoy it and make sure he eats healthy stuff at home.

TOVA

MOTHER OF THIRTEEN LOS ANGELES, CALIFORNIA:

This was my big problem 35 years ago when my oldest began preschool. Over the years, I pushed off sending my kids to school whenever possible; many of my children had merry-go-round playgroups that I organized, and avoiding the problem of junk food was one of the benefits. I did not home school, however; by kindergarten they were in school. I used to ask the teacher to minimize unhealthy drinks (even juice) and snacks and advocate fresh fruit or stickers... I think many of the teachers made an effort, some more some less, so my advice is: consider this issue when selecting a class, and talk to the teachers. You never know; you might be successful.

54 The Wellspring | September 2017

JOLIE

MOTHER OF FIVE DENVER, COLORADO:

I was vigilant about my kids’ sugar consumption. Then they went to pre-school…

It’s a losing battle—and we live in a place where many people are aware about nutrition. I used to bring juice popsicles for my kids for the nursery school teacher to hand out when the other children got ones laden with sugar and food coloring. Truly, I think I did my kids more harm than good. Later, I decided to control what I could at home and daven for Hashem to protect my kids, even if they ate stuff I didn’t want them to have.

When my son was in first grade he asked for ketchup potato chips. I looked at the ingredients. You name it—food coloring, hydrogenated oils, sugar, preservatives, etc. Of course, I didn’t budge on the issue. Then, one day I went to the lunch room, and every kid at the table had ketchup chips except for my son. I went right to the kosher store and bought him some. Did I want him to spend years in therapy? No.

BRACHA GOETZ

CHILDREN’S BOOK AUTHOR BALTIMORE, MARYLAND:

I hope that my book Hashem's Candy Store will help children to joyfully remember which kind of treats are the best.

MINDY

MOTHER OF THREE MONROE, NEW YORK:

Don’t fool yourself that children don’t realize if nosh goes missing from their pekeleh. Maybe ask the teacher to institute rules to either substitute or limit nosh given out in school.

SARA YEHUDIS

MOTHER OF SEVEN FAR ROCKAWAY, NEW YORK:

From my experience, it’s best to not talk about the negative side of junk food. Rather, supply your child with healthy snacks and make sure to model how delicious healthful foods are by saying things like “Mmm, d-e-l-ic-i-o-u-s. Thank You, Hashem, for giving us such a delicious way to stay healthy,” or, “Thank You, Hashem, for giving us water, the best drink…” This will imprint onto the child’s subconscious mind the message that healthy foods are equated with delicious taste. Practically, when it comes to making food choices, the subconscious mind (habituated by repeated actions) will automatically go for the right choices. There is nothing terrible in eating nosh from time to time. But overconsumption and repeated poor food choices that become habitual negatively impact our choices.

Next up: Since we live a two-hour’s drive away from my parents, as well as my husband’s parents, we’ll be doing a lot of traveling in the coming month of yamim tovim. Although I look forward to spending time with family, I’m already dreading the car ride because, for my kids, long car rides are synonymous with nausea and vomiting. Would any mothers out there have natural solutions to share on this unpleasant matter?

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!

Elul 5777 | The Wellspring 55

Living Well

At the Dietician By Tamar Feldman, RDN, CDE

PEDIATRIC CONSTIPATION FROM THE FILES OF THE GUT DIETITIAN

The cases profiled in this column are presented for the reader to gain a more thorough understanding of the role that nutrition, supplements, and specialized diets play in healing more complex medical conditions, including digestive complaints and diseases, autoimmune conditions, and diabetes. Names and identifying details have been changed to protect anonymity.

Pediatric Constipation is a common issue that I deal with in my practice, and I find that it is particularly exacerbated when kids go back to school, likely due to a decreased fluid intake in the winter months, a decrease in fruit and

vegetable intake when kids are in school all day, and reduced physical activity. While there are many variables involved in treating constipation, the profile below is a more typical case and treatment protocol.

Patient information: Zevy, a sweet 11 year old boy, came to see me with his mother, who wanted to know if I could help him with his longtime issue of constipation.

She noted that he often complains of stomachaches. A local pediatric GI doctor had ruled out celiac disease, parasites, bacterial infections, and inflammation in the gut, and has recommended a high fiber diet and Miralax. His mother was frustrated that he was still experiencing painful hard bowel movements only once every 2-3 days on average. She also didn’t know how to practically encourage Zevy to increase his fiber intake, as he’s a finicky eater.

Past medical history: Frequent ear infections as a baby until age 2-3 – treated with antibiotics

Current Medications/Supplements: Miralax, VSL3 probiotic Family history: Brother with colitis

Frequent usage of antibiotics early in life may contribute to an imbalance in the beneficial bacteria in the gut, which may predispose children later in life to gut disorders and food allergies or sensitivities.

There is a possibility that a brother with an inflammatory bowel condition may indicate a genetic predisposition to a gluten sensitivity.

Height: 4 feet, 5 inches His height is short for his age – at the 10th percentile.

I inquire about the heights of parents and siblings in the family, and his mother notes that most family members are of average stature, although a few family members experienced a late growth spurt. Unexplained short stature in kids is usually due to insufficient intake caused by finicky eating or GI issues, but can also be caused by malabsorption or food allergies. I make a note to consider this as part of the overall picture.

56 The Wellspring | September 2017

Weight: 66 pounds I turn my attention to Zevy. After a few moments of establishing rapport and a discussion of his dietary habits, I notice that he seems to be somewhat spacy, with longer delays in his responses to my questions than should be expected of a typical kid his age. When I tactfully ask him and his mother if he ever experiences a “brain fog,” characterized by inability to complete thought processes at times, and overall deficiency in the ability to focus, she responds with an absolute nod of agreement. She mentions that while ADD is not an official diagnosis, and Zevy is overall functional, she would agree that he still seems to be unfocused at times.

I make a note to rule out gluten sensitivity via stool testing, as gluten and/or dairy sensitivities can be a cause of brain fog and constipation. Because milk protein allergy is particularly linked to childhood constipation and is often a cause of stomachaches as well, I ask Zevy’s mother if he had ever been tested for allergies, to which she replies in the negative.

Typical dietary intake: Breakfast: white pita or toast + eggs or sweet cereal with milk Snacks- chips or pretzels Occasional fruit – one every two days on average Lunch – school lunch: pizza, macaroni and cheese, chicken nuggets and fries, knishes, baked ziti No vegetables at lunch aside from an occasional cucumber Dinner – chicken or meatballs with white rice or pasta.

Vegetables rarely – finicky per mom

Typical Fluid intake: 1-2 cups juice per day, remaining fluid intake from approximately 2-3 cups water per day

SESSION 1 RECOMMENDATIONS: 1. Food allergy testing with an allergist, specifically to rule out a milk allergy 2. Stool testing done via a lab I utilize, to rule out antibodies to gluten and dairy, which would indicate a food sensitivity 3. Initiating a high fiber/high fluid diet. We discuss creative ways to incorporate more vegetables that Zevy had never realized he would be willing to eat, such as broccoli with cheese, blended vegetable soups, salad made in the manner that he specified he preferred, and homemade eggplant parmesan. We set a goal of an intake of minimum two fruits and 6 cups of water per day.

While Zevy isn’t agreeable to eating whole wheat bread, I discover that he likes cheerios, oatmeal, whole wheat pita, and whole wheat crackers, and he agrees to switch to those in the morning with his breakfast. He is also open to trying a specific mild-tasting whole grain pasta I recommend for lunches and dinners.

4. Magnesium supplementation of 200 mg/day – Magnesium is a natural muscle relaxant and therefore has a natural laxative effect on the bowel muscle.

5. Zevy agrees to keep a calendar log of his fruit, vegetable, and fluid intake, as well as of his bowel movements.

SESSION 2: 3 weeks later, Zevy and his mother report a definite improvement in his constipation. Although he is still dependent on the Miralax, he was having a soft bowel movement daily. Per allergy testing, there is a very borderline allergy to milk protein. Stool tests for food sensitivities uncover a definite reaction to milk protein, and a

Zevy’s diet, typical of an 11 year old, is obviously insufficient in fiber, which can cause or exacerbate constipation. I make a note to focus heavily on thinking of creative ways to incorporate more whole grains, fruits, and veggies into his diet.

Zevy is likely consuming insufficient fluids, which are of prime significance in maintaining soft stools and preventing constipation.

borderline reaction to gluten. As he is still experiencing stomachaches, and constipation in kids is so strongly linked to milk protein allergy, I recommend he try eliminating dairy. I also recommend he switch to a different probiotic, as VSL3 is cultured on dairy.

I discuss with Zevy and his mother the link between gluten sensitivity and “brain fog” symptoms, and allow them to decide if they want to do a trial of limiting gluten, taking note how eating gluten affects Zevy’s focus, when he does choose to do so. They agree to try, and I design a tailored dairy free nutritional plan, educating them on gluten food sources and how to limit. I also recommend they attempt to cut the Miralax dosage in half, two weeks after eliminating dairy.

LONG TERM RESULTS: Zevy’s mother emailed me one week after session 2, incredulous of the change in his focus when he avoids gluten. I met with Zevy and his mother two more times, and we were eventually able to wean him off the Miralax, as long as he’s meticulous about keeping to his high fiber and high fluid diet, avoids dairy, and takes his magnesium supplement. His stomachaches also decreased to the occasional mild episode, which we attributed to the decrease in food sensitivities such as gluten and dairy in his diet. As part of the process of curing his constipation, we also discovered that his focus improves when he avoids foods with gluten. As Zevy’s reaction tends to be acute, he still chooses to enjoy gluten at times when the need for clear-headed focus is not paramount. To lessen the negative effects experienced when he enjoys gluten foods, I prescribed a supplement to be used prior to meals to assist in more complete breakdown of the gluten proteins.

Tamar Feldman, RDN, CDE is a Registered Dietitian/Nutritionist and a Certified Diabetes Educator with over ten years of experience. She maintains a busy nutrition practice in Lakewood and via phone/skype to numerous international clients, specializing in balanced and sustainable weight loss and nutrition therapy for autoimmune and gastrointestinal issues. She can be reached at 732-364-0064 or through her website: www.thegutdietitian.com

Elul 5777 | The Wellspring 57

Living Well

Monthly Dose By Yaakov Goodman, CN

CURCUMIN: THE HERB THAT COMBATS AGING, CANCER, ARTHRITIS, AND MORE PROPER ABSORPTION IS KEY Curcumin has been used since ancient times; the Romans and Greeks already valued its medicinal properties. Indeed, its English name derives from its Latin moniker, which roughly translates as “earth-merit.” We have long known about curcumin’s many benefits, yet newly published data about curcumin continues to astonish scientists, physicians, and the lay public.

Curcumin, the active ingredient in turmeric, is an orange-like herb, which is a cousin of ginger. Many studies from around the globe have demonstrated curcumin’s ability to halt or prevent certain types of

hibit the most remarkable benefits from any herb.”

Despite this impressive array of benefits, the effectiveness of oral supplementation with curcumin has been limited by poor absorption into the bloodstream through the digestive tract. In fact curcumin is one of the most difficult herbs to absorb. And although the market is flooded with low-cost turmeric supplements, quality is essential when it comes to taking a turmeric supplement. Maxi Turmeric™ BCM-95 is the “next generation” formulation, using the patented BCM-95® form of curcumin, which is far more read-

cancer, stop inflammation, improve cardiovascular health, prevent cataracts, kill or inhibit the toxic effects of harmful microbes and dangerous parasites, and protect the brain from oxidative stress cognitive decline.

As one investigative team declared, “Curcumin has been proven to ex-

ily absorbed than any other currently or previously available curcumin product.

Clinical studies of BCM-95® in human studies have shown that its bioavailability is seven times greater than that of a standard curcumin extract. Not only is the BCM-

58 The Wellspring | September 2017

95® formulation better absorbed, it achieves significant blood levels and remains in the blood longer so that the body reaps the beneficial effects of curcumin for considerably more time.

Let’s explore some of the bountiful benefits that this wonder herb has to offer.

CURCUMIN AND THE AGING BRAIN There are numerous factors that cause brains to age. These include the cumulative effects of oxidative stress, environmental toxins, inflammation, the buildup of toxic proteins, the loss of energy-generating power, and gradual damage to vital genes in individual cells.

Clinical experiments show that curcumin can help protect against these factors. For example, studies demonstrate curcumin’s ability to improve the management of cellular energy and to enhance cellular free-radical-protection systems.

The result is reduced fat oxidation and decreased accumulation of toxic molecules that contribute to premature brain cell death.

In addition, much of curcumin’s value in the aging brain may relate to its ability to turn on genes that trigger the emergence of new brain cells. This exciting discovery was demonstrated in a study of adult mice. When supplemented with curcumin, the mice experienced a significant increase in new neuron formation, particularly in the memory-critical hippocampal area of the brain.

Evidence is also rapidly accumulating that curcumin plays a major role in protecting existing brain cells from the slow degradation that occurs in disorders such as Alzhei-

CURCUMIN AND ARTHRITIS Researchers enrolled 45 people with active rheumatoid arthritis during a flare-up of the disease to test the effects of curcumin at the peak of the inflammatory response. Each of the 45 patients was randomly assigned to one of three study groups. Group 1 was given curcumin only, each patient receiving 500 mg/day of the superior-absorbing curcumin. Group 2 received the curcumin formulation as well as 50 mg/day of the non-steroidal anti-inflammatory drug diclofenac sodium. Group 3 received only diclofenac. All patients took their assigned drug regimen for 8 weeks.

Throughout the study, the patients were evaluated using a standard rheumatoid arthritis disease activity score. In addition, blood tests were taken at the beginning and the end of the treatment period, to determine the patients’ overall degree of inflammatory responses.

Patients also assessed their own pain levels on a 0-10 scale. Finally, the researchers tracked the number of patients who achieved improvements of 20%, 50%, or 70% in tenderness or swollen joints by the end of the study.

The results were compelling, and demonstrated the practical advantages of curcumin over the standard drug treatment.

All patients in the study experienced significant improvements in their disease activity scores by the

end of the study. Patients in the curcumin-only group showed improvement of 54.5%, those who received curcumin with diclofenac improved by 54.4%, and those who took only diclofenac improved by 42.1%. The patients’ self-measured pain scores showed a greater difference in favor of the curcumin-only group. This group had a mean 70% reduction in pain scores, whereas Group 2 had a mean 56% reduction, and Group 3 had a 50% reduction.

The study showed that the joints of those treated by curcumin alone were less swollen and tender. The curcumin-only group had the largest number of patients experiencing 20%, 50%, or 70% reductions in overall joint swelling and tenderness. These impressive improvements in joint pain and swelling were matched by changes in blood markers of inflammation. For scientists, this is exciting proof that curcumin is hitting its multiple targets and quelling the inflammatory process.

In summary, this study was the first to demonstrate that curcumin is superior to a standard anti-inflammatory drug for use in treating rheumatoid arthritis. It also showed that adding the standard drug did little to enhance the effect of curcumin acting alone.

FIGHTING CANCER According to the American Cancer Society, one out of every three women in the United States risks developing some form of cancer over the course of their lives. For men, that number rises to one in two. Since cancer is an age-related disease, the risk of diagnosis increases the longer one lives, making

it the second leading cause of death in the USA. Curcumin has emerged as a potent cancer-preventing agent, with 240 published studies appearing in the global scientific literature in the past year. Curcumin’s multimodal effects act to simultaneously counter ten discrete causative factors in cancer development.

Curcumin intervenes at each stage in the complex sequence of events that must occur in order for a cancer to develop, progress, invade, and ultimately metastasize to healthy tissue. The multi-targeted mechanisms of curcumin have yielded compelling results in combating a remarkably broad array of cancers, including those of the breast, uterus, cervix, prostate, and GI tract. A burgeoning body of research demonstrates curcumin’s potential to counter cancers of the blood, brain, lung, and bladder, as well.

Curcumin regulates tumor suppressor pathways and triggers mitochondrial-mediated death in tumor tissue, thereby increasing the death of cancer cells. Curcumin also interferes with tumor invasiveness and blocks molecules that would otherwise open pathways to penetration of tissue. It also helps starve tumors of their vital blood supply and can oppose many of the processes that permit metastases to spread. These multi-targeted actions are central to curcumin’s capacity to block multiple forms of cancer before they manifest.

Prostate cancer is the second leading cause of cancer death in American men. Fortunately, its long latency period and slow growth rate

DESPITE CURCUMIN'S IMPRESSIVE ARRAY OF BENEFITS, THE EFFECTIVENESS OF ORAL SUPPLEMENTATION WITH CURCUMIN HAS BEEN LIMITED BY POOR ABSORPTION INTO THE BLOODSTREAM THROUGH THE DIGESTIVE TRACT. Elul 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.

mer’s and Parkinson’s diseases.

As an added benefit, curcumin appears capable of minimizing the impact of acute catastrophes such as stroke and head trauma and chronic toxicity from alcohol.

Living Well

Monthly Dose By Yaakov Goodman, CN

make it a prime candidate for prevention. Curcumin strikes at multiple targets in prostate malignancies, interfering with the spread of cancer cells and regulating inflammatory responses through the master regulator.

Like certain breast cancers, prostate cancer is often dependent on certain hormones for its growth.

Curcumin reduces expression of those hormone receptors in the prostate, which speeds androgenic breakdown and impairs the cancer cells’ ability to respond to the effects of testosterone. It also inhibits cancer initiation and promotion by blocking metastases from forming in the prostate and regulating enzymes required for tissue production.

POWERFUL NERVOUS SYSTEM PROTECTION Among curcumin’s many benefits, protection from neurological damage ranks high on many researchers’ lists. “Curcumin has at least 10 known neuroprotective actions,” American scientists wrote in Advances in Experimental Medicine and Biology. “Dietary curcumin is a strong candidate for use in the prevention or treatment of major disabling age-related neurodegenerative diseases like Alzheimer’s, Parkinson’s, and stroke,” they added.

These scientists are not alone in their assessment of curcumin’s potential for protection against dreaded diseases such as Alzheimer’s. Numerous researchers are investigating curcumin’s protective activities in the brain. For example, Chinese scientists reported in early 2007 that curcumin protects the brains of laboratory animals from a type of injury that often follows stroke. Known as ischemia-reperfusion injury, this damage to brain tissue is believed to occur due to stroke-related deficits in the bloodbrain barrier. A single injection of curcumin dramatically reduced ischemia-reperfusion damage, neurological deficits, and death among animals with experimentally induced stroke.

60 The Wellspring | September 2017

Studies of stress-induced anxiety have demonstrated that oral curcumin can significantly prevent anxiety-like behaviors and improve mobility, effects that are triggered by acute stressors such as sleep deprivation or restraints.

Studies of the antidepressant effects of curcumin are even more abundant. Animal models of depression have been developed to test new, single-targeted drugs. But these models have proven useful in studies of natural supplements as well. Curcumin has been shown to favorably affect the behavioral, biochemical, and neurochemical effects of depression in animal models. It has been shown to normalize depressive behaviors such as helplessness, to improve levels of mood-determining neurotransmitters such as dopamine and serotonin, and to inhibit the enzymes that break them down.

People suffering from stress-induced depression have reduced levels of biochemicals that protect or enhance normal brain-cell activity. Curcumin appears capable of increasing the production of these protective biochemicals.

In fact, curcumin is so potent against stress-induced anxiety and depression that it may help to lower the dose of prescription antidepressant drugs.

HUMAN STUDIES VALIDATE CURCUMIN’S ANTI-STRESS EFFECTS A growing number of human studies are extending and validating what these animal studies have revealed. For example, in a study of healthy, middle-aged people, taking an enhanced-absorption curcumin formula produced a wide array of health benefits, including reducing stress levels, increasing scavenging of free radicals, and lowering blood markers of brain deterioration—all effects that would be expected to reduce the impact of stress in the brain.

Work-related stress can be extremely harmful to health. A study published in 2016 demonstrated curcumin’s impact specifically in

people suffering from occupational stress-related anxiety and fatigue. For the study, 60 adults with occupational stress disorders were randomly assigned to take an enhanced-absorption curcumin formula, standard curcumin, or a placebo for 30 days. Compared with the other two groups, those taking the enhanced-absorption curcumin experienced significant improvements in quality of life, stress reduction, anxiety, and fatigue. These improvements correlated with reduced evidence of oxidative damage.

CONCLUSION Curcumin has served mankind for thousands of years, and we’ve noted some of the potent benefits scientists continue to discover. The advent of a revolutionary delivery system in the form of BCM-95 promises to make these benefits available. Maxi Turmeric™ BCM95 is a choice supplement for those seeking better health.

Always ask your healthcare practitioner if you are concerned about drug interactions, and to find out if supplementation is right for you.

Note: BCM-95® is a registered trademark of Dolcas-Biotech, LLC.

Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

AFRAID TO FEEL

O

ESCAPING EMOTIONS IS THE EASY WAY OUT

One day this week, my daughter was hurt by another child in the park. When she came to me, she was crying profusely, barely able to catch her breath. I knew the episode was especially painful for her because for months prior to this incident, we’d been working on building a relationship between her and the other girl, who has various delays, as well as physical abnormalities, due to a disorder. Finally, my daughter had learned not only to let go of my hand when we saw her, but also to actually approach the girl and engage her in friendly conversation. Incredibly, the other child reciprocated by expressing affection to my daughter—until that unexpected blow.

Later that evening, as I was tucking my daughter into bed, I asked her how she felt when her friend had slapped her across the face. “Let’s talk about something else,” was her reply.

From a very young age, we train ourselves to block out negative emotions. It’s the easy way out. As children, we may even express it verbally, as my daughter did. As adults, we take on different numbing, or disassociating, techniques.

Depending on the severity of the pain we’re experiencing, we are experts at finding ways to dull the discomfort. As natural pleasure-seekers, we’ll do everything it takes to run away, be it through shopping, reading, checking the news, and, of course, eating. Part of the healing process for emotional eating is to recognize what triggers our emo-

tions. Only once we’re cognizant of those triggers and allow ourselves to experience the emotions, as painful as they may be, can we move past them instead of taking the easy way out—which essentially leads to an accumulation of negative emotions and only causes more pain in the long run.

In the last installment, we discussed the first two categories that trigger feelings within us: other people and events. In this article, we’ll talk about another two.

Unprovoked Feelings There’s a whole set of feelings that may arise in the aftermath of events and friction in relationships, rather than at the time of the occurrence.

In other words, a person doesn’t only get triggered at the time that he meets someone or is present at a certain event, but the feelings may also arise later. These feelings often come up during an interlude from your daily activities, such as when you’re waiting for a child’s bus or driving alone in the car. What happens is that you’re feeling something that you can’t put your finger on, but only once you delve deeper will you realize what actually triggered those feelings.

For example, you might say that when you feel bored or frustrated, you’ll reach for food. It’s not a person or event that triggered the desire to eat, but rather the emotion, which lingers on way after you meet a trigger or spend time at a triggering event. Some more examples of

emotions that lead to eating are feeling depressed, lonely, ashamed, anxious, angry, empty, scared, overwhelmed, and guilty. Experiencing these feelings is no fun, especially if you’ve become a pro at dulling out your emotions. Reaching for the cookie jar is way easier—for the short term, of course.

Self-Doubts The fourth set of feelings that may lead to emotional eating are those related to the self-doubts we experience. Every person has particular vulnerabilities that trigger her worst thoughts about herself— thoughts that are not necessarily accurate. While one person may always be chiding herself for being boring, another may see herself as lacking talent, and yet another may believe she’s defective or damaged in some way.

When we believe a certain negative thing about ourselves, whether it’s that we’re lacking what it takes to deal with people, unable to keep a commitment, not good enough, or anything else, we automatically set ourselves up for feeling pain. And what’s an easy solution for numbing that pain? It’s not alcohol or any other distant addiction. It’s food.

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.

Elul 5777 | The Wellspring 61

Wellbeing

From the Ground Up By Goldy Guttman, MS. ED.

Watch my Growth

3

Years Old Emotional Development

I’d like to take a break from the usual physical child development subjects we address in this column to write about the development of your child from an emotional standpoint.

ers help their infants—and then babies— develop emotionally. Once a child turns three, the caregiver can now not only provide love, but also engage in activities in which the child reciprocates, forging a At three years old, children are wondrous crea- deeper bond that is vital for the child’s emotional detures. They suddenly seem so big, spouting informa- velopment. tion you never thought they retained. (Note to self: Here are some wonderful ways to connect with Be careful, they repeat everything they hear!) your three-year-old child and to provide the crucial Mothers can connect to their children from the foundations for his healthy emotional development. moment they are born. Through cuddling, kissing, An emotionally secure toddler is able to exhibit holding the baby, singing, and such gestures, moth- healthy habits as an adult.

Give your child your full attention.

Let’s be real. Life is hectic. Life can be crazy. We cannot always sit on the floor, playing with our children (though we wish we could). Laundry needs to get done, doctor’s appointments need to be made (and attended), and, in most cases, other children need to be taken care of, as well. However, your child really needs you, whether he is 3 or 23. If your child is pulling the phone out of your hands, or doesn’t stop tugging on your skirt, stop whatever you’re doing to be there for him. Show him you are really listening. Put the phone down. Put the laundry down.

Make eye contact with him, even if for only one minute, and listen to what he is saying. As he talks, you can formulate a proper answer to him and then redirect him to play.

62 The Wellspring | September 2017

Express physical affection.

Are you the cuddly type? Even if the answer is no, go against that instinct and show physical affection to your child. More and more studies are released each year that prove the negative effects of a lack of physical affection from a parent to a child. Indeed, in a famous observational study conducted post World War II, caretakers found that children who weren’t held, but only left in their cribs at an orphanage for hours on end, actually withered to death. In the same vein, researchers in the United Kingdom found that loving human touch is key to the development of a child’s brain and plays a big part in creating and sustaining a healthy sense of self (Frontiers of Psychology).

Give your child a hug, a kiss, even a pat on the head.

You’ll notice the difference almost instantly. According to parenting experts, a child should be given some sort of positive physical touch every twenty minutes while she’s around her parents. So if you’re at the stove while she’s playing with her doll on the floor near you, simply put the cooking utensils down, embrace her in a hug, and return to your work until twenty minutes later. Then, fill her up with your love again.

Be consistent.

Consistency is vital for a child. You know what your children act like any time they are off schedule; think Seder Night. As much as they’re excited to stay up past their bedtime, children crave normalcy, aka a schedule. Therefore, it makes sense for us to enforce rules consistently. If Chanie wasn’t allowed to take her pacifier out of bed, making an exception to the rule today simply because she’s throwing a fit may make her temporarily happy, but does not fulfill her deep need for consistency.

Parents must be firm in order to give the child the sense of security that consistency engenders. The child will ultimately yield, and be all the better for it.

Similarly, it is extremely important to be on the same page as any caregiver the child may have.

What rewards/consequence program has the teacher made? Consistency between school/daycare and the home does wonders for a child.

Know your child’s weak spots.

All children have patterns of misbehavior. As a parent, you know your child, and therefore, you know what his weaknesses are. If getting dressed is a challenge for your child every single day, prepare yourself. Whether this means setting aside some time to focus specifically on this child when it is time to get dressed, or having some sort of reward chart, do what it takes to make that particular task easier for him.

Give choices.

Much of the parenting challenges we encounter on a daily basis are a result of a power struggle.

This simple tip helps parents give their children the sense of control they want without putting them in the driving seat. Instead of asking your toddler open ended questions, give choices. For example, Instead of saying, “Do you want chicken for supper?” say, “You can have chicken or pasta for supper. Which one would you like?” I’ve found this to be a very successful technique in all parts of the daily routine.

Time out.

When you’ve tried everything to achieve obedience but the child isn’t following the rules, resort to time out—but never out of anger. Simply remove the child from the situation and place him in a separate room for a couple of minutes. Tell him why you are giving him this time out, and that he will stay there until he calms down. Resist the urge to reason with him. And as you calmly move him, make sure to remind him that you love him.

These are just a few tips to help parents tread through the emotional minefield of the three-year-old’s mind.

What are your tips? I’d love to hear them.

Elul 5777 | The Wellspring 63

Wellbeing

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

sandwich generation Insomnia

Q

I never really understood what it means to be part of the sandwich generation until my 80-year old mother recently got sick. I’m one of seven and, baruch Hashem, we live local to my mother and are involved in her care, but spending time with her in the hospital, talking to her doctors, and researching medical options is taking a huge toll on me. Thank G-d, I’m off work in the summers, so I have extra hours in my schedule to be super-involved with my mother, but I am dreading going back to my teaching job in

A

That’s a really extreme example of the sandwich generation dilemma. Between your 80year old mother and 19-year old daughter, and between a serious illness and a wonderful simchah, you must indeed feel pulled in a million directions. It’s no wonder that your stress is catching up with you.

The good news is that insomnia is extremely treatable through cognitive-behavioral techniques, with no need for medication. There are a number of ways of reducing insomnia and maintaining good sleep hygiene. Let’s examine what you’re doing each day first, and how that may impact your sleep. Minimize any caffeine or vigorous exercise in the 6 hours before bedtime. Do try to exercise vigorously as often as possible, earlier in the day. Don’t take naps (many clients complain

64 The Wellspring | September 2017

September. I have a large family with kids of all ages (my oldest is 26 and my youngest is 4), and besides for the usual mothering, my 19-year old daughter just got engaged. I feel pulled in a million directions. I’m managing to keep it together during the day: I have a miles-long to-do list and just get up each day and plunge into my responsibilities. But it’s catching up with me at night. I’ve never had insomnia, but for the past couple of weeks, it’s been taking me hours to fall asleep each night. Worse than that, I’ll sometimes wake up with a

start in the middle of the night (I don’t even remember what I was dreaming about!) and then take a couple more hours to fall back asleep. Once it’s early morning I’m usually sleeping like a log, but as soon as my alarm goes off, I need to jump out of bed and get moving through my long to-do lists. I feel that I could handle all the stress if I was getting 6-8 hours of sleep nightly, but instead I’m getting more like 3-4 hours a night. How do I combat insomnia without resorting to sleeping pills?

that their worst insomnia takes place Motz’aei Shabbos, after taking a long nap on Shabbos).

On a more general level, you’re experiencing a really high level of stress throughout the day, which is triggering high levels of cortisol and adrenaline. You are 100% correct that good sleep will help minimize your stress, but the opposite is true as well: a generally high level of stress will impact your ability to sleep well. The more you can minimize your stress: by setting boundaries, delegating, reaching out for emotional support, and engaging in better self-care, such as exercising, eating well, and setting aside time for yourself, the better your sleep will be.

for sleep (don’t make it into your office) so that you associate lying down with sleeping. Don’t look at any screens (phone, computer) for the hour before bed, to prevent the bright lights from impacting your melatonin cycle. Don’t expect to wind down from 100 to 0 easily; it’s important to set aside time before bed to wind down before trying to fall asleep. Remember setting bedtime routines for your infants? Psychological research recommends creating a bedtime routine for adults, as well. This primes your body that bedtime is approaching and helps you wind down. Bedtime routines can vary in duration (they do not have to take an hour) and what you include, but should be consistent and relaxing. Some activities that you might consider including are taking a bath, rubbing on scented moisturizer, putting on favorite pajamas, listening to music,

In addition to examining your daily life, let’s talk about your bedtime routine and your sleep hygiene. Firstly, reserve your bed

reading a book, having a protein/ light carb/ tea snack, learning something, journaling, or saying Tehillim before Shema. Whatever relaxes you can be included, but remember that screen time is not a good idea while winding down.

Make an effort to stay away from what might stress you out (turn off your phone during that time).

Establishing sleep hygiene habits and a consistent bedtime routine can help you fall asleep more easily and quickly.

If you’ve already taken these steps but continue to experience insomnia (either nighttime awakenings and/or difficulty falling asleep), it’s important to know what you should and should not be doing when trying to fall asleep. Most people tend to stay in bed for hours while trying to fall asleep. They toss and turn, worry, or watch the clock. They may also pick up their phones to play a game or check their email. All of these are no-nos. It’s impossible to fall asleep when the body is actively stressed or alert. When we are trying to fall asleep but can’t, we often get stressed about the fact that we can’t fall asleep (“Oh no, I’ll be exhausted tomorrow, how will I manage, I’m not functioning, it’s already 3 a.m.”). Surprise, surprise, we then can’t fall asleep. To break that cycle, after 20 minutes of not falling asleep, get out of bed. Go out of your bedroom and engage in something relaxing (reading a book, having a tea). Do not check

email or news, and do not use any screen time. Some people find it helpful to sit on the couch and do some simple stretching or breathing exercises. If you’re awake because you’re ruminating and reviewing your long to-do lists (that frantic 2 a.m. feeling of trying to remember everything you need to do), it might be helpful to keep a pad and pen next to your bed and quickly jot down your worries and lists in a “worry dump.” When you find yourself feeling sleepy, go back to bed and try to fall asleep again. Your clock should not be visible from bed, as watching the hands creep later and later will just contribute to your stress.

Remind yourself that the worstcase scenario is that you’ll be tired

the next day. That’s happened before, and you’ve survived.

Paradoxically, taking the pressure off needing to fall asleep is what helps you to fall asleep.

The bottom line is that being part of the sandwich generation can be incredibly stressful, and managing those stressors in the best way possible is key to falling asleep easily. But even with the inevitable stress, implementing healthy sleep hygiene tools can effectively combat insomnia.

All our best, David H. Rosmarin, Ph.D., ABPP, & Peryl Agishtein, Ph.D

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.”

Elul 5777 | The Wellspring 65

Wellbeing

Health Personality By Leah F. Goldman

a cup of tea with: RIFKA SCHONFELD OCCUPATION:

Educator and Social Skills Specialist

LOCATION OF PRACTICE: Brooklyn, NY

YEARS IN PRACTICE: Over 30 years

PASSION:

Helping children succeed both academically and socially

WISHES PEOPLE WOULD KNOW THAT:

Education is not one-size-fits-all

WHAT MOTIVATED YOU TO ENTER THE FIELD OF HELPING PEOPLE LEARN SOCIAL SKILLS?

A lot of people think that social skills are something that you intrinsically have or do not have. That is a misconception; it is possible to learn social skills through implicit direction. When I developed a specialized system for social skills training, I saw how it changed the way people functioned and interacted with others, ultimately changing their lives.

AS A READING SPECIALIST, WHAT IS YOUR TAKE ON THE RELATIONSHIP BETWEEN SOCIAL SKILLS AND ACADEMIC SUCCESS?

There’s a strong correlation between social skills and academic success. When children develop low self-esteem because they have a learning disability or simply are struggling to read, they are less likely to attempt to make friends. They believe that no one would be interested in being their friend and therefore think that they will be rejected by their peers. This often leads children with disabilities to isolate themselves in order to avoid risk-taking in social situations.

FROM WHAT AGE CAN A PARENT OR TEACHER DETECT READING DIFFICULTIES?

It’s hard to detect reading difficulties before formal reading instruction begins. Writing difficulties such as dysgraphia are more easily detected in pre-school, but reading difficulties do not usually surface until children are actively learning to read. For some children, this is 66 The Wellspring | September 2017

as early as kindergarten, while for other this would be until the end of first grade. Many children with dyslexia and other reading difficulties will also display strong verbal skills that are not matched in their reading skills.

FROM WHAT AGE CAN A PARENT DETECT SOCIAL DIFFICULTIES?

Parents can detect social difficulties very early.

Students show that babies pick up on social cues from birth, responding to tone of voice and even facial expressions. When children consistently avoid eye contact, consistently fail to respond appropriately to social situations (such as smiling when someone else is crying), or choose to isolate themselves, these can be indications of social difficulties.

FROM WHAT AGE CAN CHILDREN BENEFIT FROM SOCIAL SKILLS TEACHING?

Children can benefit from social skills training beginning in preschool. In reality, much of a preschool education is implicit social skills training (how to wait your turn, how to share, how to sit quietly while someone else is speaking). Social skills training are simply explicitly teaching these important daily skills.

WHAT DO YOU THINK IS THE BEST WAY A MOTHER CAN ENSURE HER CHILD’S SUCCESS IN A NEW ENVIRONMENT? The best way to ensure a child’s success in a new en-

vironment is to prepare him without causing anxiety.

Parents can also role play new situations in order to provide positive responses to potentially difficult situations. That means that the child can understand how the environment will be different, but will not have the added weight of feeling that those differences are stressful.

NOW THAT THE NEW SCHOOL YEAR IS UPON US, IS THERE ANY WAY FOR MOTHERS TO PREPARE THEIR CHILDREN FOR SOCIAL SUCCESS AHEAD OF TIME?

Children who have one or two good friends will automatically feel more comfortable in their social surroundings. That does not mean that the child has to be the most popular child in the class in order to succeed.

Rather, set up a play date or two before school starts in order to get your child back into the social routine.

WHAT DO YOU BELIEVE IS THE ROOT OF A CHILD’S ANXIETY?

Anxiety takes many forms and can come from many different sources. It’s difficult to pinpoint one specific anxiety and one specific source, even for children.

WHAT’S YOUR TAKE ON MEDICATING A CHILD WITH ADHD?

There are some children with ADHD who cannot sit in a classroom without medication, and there are some children with ADHD who react negatively to medication. The parents, doctors, and child are the people who can make the best decisions when it comes to ADHD. However, all doctors will tell you that medication alone is not the solution to the symptoms of ADHD.

HOW CAN MOTHERS PROTECT THEIR CHILDREN FROM BULLIES IN THE CLASSROOM?

Mothers can protect their children from bullies in the classroom by doing the following: The most important thing to do is to talk to your child.

Tell your child that you are concerned about him and that you would like to help him. You can ask direct questions such as, “Are there any kids at school who treat you meanly?” Or indirect questions such as, “Are there any kids at school who you really don’t like? Why?” Broaching the topic is the first step towards prevention.

Next, listen to your child. Allow your child to share his fears and frustrations. If he knows you are listening, he will be more willing to share what is wrong.

Then, talk to the staff at your child’s school. Set up an appointment and explain that you are concerned. Ask questions about what you can do and what measures the school can take to prevent bullying. If you are not comfortable talking to your child’s teacher, make an appointment with a principal or the school’s guidance counselor. Chances are that the people in school will have the best idea of what is going on with your child.

And, if they don’t, talking to them will make them aware of the problem.

Perhaps, most importantly, teach your child to walk away with confidence. If your child appears confident and walks away from the situation, he is signaling to the bully that the bully cannot hurt him. This can be done through encouraging other friendships. If your child has other friends who are supportive and compassionate, the bullying will be unsuccessful. As a parent, you can promote friendships by telling your child to invite other children for play dates or study dates.

WHAT DO YOU BELIEVE CAUSES A CHILD TO BE DEFIANT OR EXPLOSIVE?

This is a big question in terms of nature vs. nurture. Is a child’s temperament just defiant, or do we as parents and the environment shape the child to become defiant? I don’t think we have an answer yet. However, our responses as parents to defiance and explosive behavior can either promote the behavior or begin the process of managing it.

The best way to ensure a child’s success in a new environment is to prepare him without causing anxiety.

HOW CAN MOTHERS INCORPORATE ROLE PLAYING INTO THEIR DAILY INTERACTIONS WITH THEIR CHILDREN?

Depending on the child’s age, it is possible to incorporate role-playing into daily play or regular dinner conversations. If your child is at an age when you play together, you can incorporate it as a game, “Let’s pretend that I am taking your toy without asking; what would you do?” And if your child is capable of more mature conversation, you can role play at the dinner table, “You know, I’ve been thinking that I wish we all knew how to react better when we are angry. What would you do if Chaim accidentally elbowed you at the table?” Discussing different positive responses is role playing.

WHAT MESSAGE WOULD YOU LIKE TO GIVE WELLSPRING READERS REGARDING THEIR CHILDREN’S OVERALL SUCCESS AT SCHOOL?

My slogan at work is “If he cannot learn the way we teach, we must teach him the way he can learn,” and that’s my motto. Every child can succeed; we just need to find his or her point of access, and then go from there.

Elul 5777 | The Wellspring 67

AGE WELL ISSUE 20 SEPTEMBER 2017 ELUL 5777

Is Your Mother’s Body Starving?

Proper nourishment for seniors

ALZHEIMER'S: TEN WARNING SIGNS

Golden Page By Yaakov Goodman, CN

IS YOUR MOTHER’S BODY STARVING?

A

Proper nourishment for seniors

A staggering 55% of older individuals in the general population, and 84% to 100% in residential care facilities, are not adequately nourished. This results from reduced appetite and food intake, impaired nutrient absorption, and age-related medical and social changes.

In particular, an insufficient intake of quality protein can lead to loss of muscle mass, reduced strength, decreased bone mass, low immunity, cognitive impairment, and delayed wound and surgery recovery. Low protein intake is a strong independent predictor of mortality in aging people. This problem leads to the functional decline known as frailty, a recognized geriatric syndrome.

A second factor that affects the elderly population is that although calorie restriction (CR) has been shown to have beneficial health-and-longevity effects among the general populace, long-term adherence requires a major commitment of will power. This is difficult for the elderly to maintain, and its potential risks for this group have yet to be determined.

Whey provides the benefits of CR without a reduction in food intake, and is thus an excellent nourishment solution for the elderly. First, whey represents a high-quality protein supplement for aging persons, with a rich source of BCAAs to stimulate protein synthesis and inhibit protein breakdown. Second, whey delivers CR benefits, playing a pivotal role in hormone secretion and action, intracellular signaling, and regulation of gene transcription and translation.

Let’s review some results of longevity studies to understand further benefits of whey for the elderly.

Serotonin levels in the body can decline with age. The rate of the brain’s serotonin synthesis normally depends on its concentration of tryptophan, serotonin’s essential amino acid precursor. Reinforcing this, dietary intake of tryptophan has been found to relieve depression and stress.

Because it boosts glutathione levels, whey may protect against various age-related diseases, including neurocognitive disorders. A 2012 review suggested that the peptides and alpha-lactalbumin found in whey may help protect against age-related cognitive decline and dementia during aging.

Animal studies have demonstrated that whey is superior to other dietary proteins for suppression of cancer

development. This benefit is attributed to whey’s high content of cystine/cysteine and gamma-glutamylcysteine dipeptides, used for synthesis of glutathione, giving whey its rare ability to raise levels of glutathione.

Glutathione is well-known to destroy reactive oxygen species, but it also detoxifies carcinogens and ensures a competent immune system.

Studies show that whey’s tumor prevention is accompanied by enhanced glutathione levels, spleen lymphocyte proliferation, phagocytosis, and activity of natural killer, T helper, and cytotoxic T cells. The whey component lactoferrin powerfully inhibits tumors by various pathways, including inducing apoptosis, blocking angiogenesis, modulating carcinogen-metabolizing enzymes, and possibly by scavenging iron.

Scientists demonstrated that whey may also reduce the risk of developing type II diabetes. In 2013, scientists reviewed many previous studies and concluded that the evidence supports the use of whey as a therapeutic treatment for obesity. Specifically, the study team concluded, “Whey protein, via bioactive peptides and amino acids generated during gastrointestinal digestion, enhances the release of several hormones…that lead to reduced food intake and increased satiety.”

Whey protein appears to play a direct role in bone growth. Researchers found that subjects fed whey protein showed increased bone strength and bone protein, such as collagen. This discovery led researchers to test whether or not whey protein directly stimulated osteoblast (bone cell) growth in vitro. Whey protein was found to stimulate, dose dependently, total protein synthesis, DNA content, and increased hydroxyproline contents of bone cells.

Finally, over 30% of people aged 60 or over have sarcopenia: age-related muscle-wasting that increases the risk of falls and disability. By sparing and synthesizing muscle, whey blocks this process.

These research findings, combined with studies on whey protein conducted over past decades, present a strong case that whey protein concentrate has tremendous life-extending effects. Maxi Health Naturemax Energize™ is a kosher whey protein supplement made from chalav Yisrael. Fortified with vitamins and without any added sugar, and available in chocolate, orange and vanilla flavors, it is a choice supplement for those looking to fill the protein gap.

Elul 5777 | The Wellspring 71

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

Age Well

Age Well

Senior Care By Rena Milgraum, R.N.

Striking Back at Strokes

Making the Most of Recovery and Prevention Making the Most of Recovery and Prevention

Stroke. The very word evokes dread. And everyone knows someone who’s had a stroke—a loved one, a relative, a friend, or a co-worker. At the same time, we tend to think, “It’ll never happen to me,” or, “There’s no history of stroke in my family.” Contrary to the senior stereotype, strokes unfortunately can and do strike anyone.

So let’s take a look at stroke—and what we can do to prevent one in the first place.

Overview

A stroke is a medical emergency, when blood flow to the brain is interrupted or severely reduced. This can happen in two ways: A blood clot “cork” blocking a blood vessel serving the brain, or by a tear or leak in a blood vessel serving the brain, resulting in bleeding in the brain.

Most strokes are caused by blood vessel blockages. Either way, without oxygen from proper blood flow, brain cells begin to die within minutes. That’s why it’s an

The good news is that strokes can be treated and prevented, and far fewer Americans now die of stroke than was the case even 15 years ago. emergency. Quick treatment can minimize brain damage and complications—and the sooner the better. If you think someone’s having a stroke (see below)—call 9-1-1 or your local emergency number immediately!

The bad news is that many strokes leave patients with partial or near-full paralysis, with limited or no ability to use or move the body’s limbs, usually on one side of the body. This typically consists of limited usage of arms, legs, or the mouth—and all too often, the ability to speak is impaired.

Treatment depends on the severity of each case, and typically consists of extensive physical, occupational, and speech therapy to help the patient restore as much function as possible.

The good news is that strokes can be treated and prevented, and far fewer Americans now die of stroke than was the case even 15 years ago. This is because of increased and aggressive treatment of, and medications for, high cholesterol or other diagnoses that could potentially lead to stroke.

72 The Wellspring | September 2017

Emergency symptoms, diagnosis, and treatment If any of the following strike suddenly, chances are it’s a stroke—so get to the ER immediately! Every second counts with a possible stroke.

• Trouble walking • Trouble speaking and understanding • Paralysis, numbness, or weakness on one side of body or face • Headaches—which in strokes are sudden and severe A stroke can only be properly diagnosed at the hospital, because “obvious” stroke symptoms can sometimes be something else. Still, in most cases, an ER doctor will be able to diagnose a stroke right away, without much testing.

Nevertheless, the ER may also conduct blood tests, CAT and MRI scans, ultrasound scans, and X-rays to better diagnose a possible stroke.

If a stroke is quickly and clearly diagnosed, ER doctors will first treat it by administering a blood thinner, so that oxygen and nutrients can get to the brain. They will also give the patient “clot-buster” drugs.

For strokes caused by internal bleeding, rather than blockages, emergency surgery may also be performed.

Cause

There are three main types of stroke: Ischemic, hemorrhagic, and transient ischemic attack (TIA). Each has a different cause.

Ischemic: Up to 90 percent of all strokes are ischemic.

They are caused by blocked arteries to the brain, resulting in death of brain cells and loss of brain function.

Hemorrhagic: This is caused by a blood vessel in the brain hemorrhaging, which means leaking or bursting.

Transient ischemic attack (TIA): This is a temporary blockage of a brain blood vessel. These attacks often last under five minutes and generally do not leave lasting effects.

Preventing stroke

“So, how do I avoid having a stroke?”

Well, it’s easy to say, “Just stay healthy,” but you want specifics.

So basically, what you want to do is keep your bloodstream healthy.

That means that you want your body’s blood vessels to only have blood in them, not high cholesterol or other unhealthy stuff.

You also want your blood vessels to be thick, strong, and at normal pressure—meaning that they should not be thinning out and developing little cracks or holes, or be pushed on too much by your blood from the inside.

The way to keep your bloodstream healthy is by keeping a healthy level of “bad” LDL cholesterol in your bloodstream (by watching what you eat).

You also keep your bloodstream healthy by keeping your blood pressure down—by keeping your heart healthy with regular exercise and maintaining a healthy weight.

After a stroke For someone who has already had a stroke, long-term treatment and prevention is critical. That’s because about 25 percent of people who recover from a first stroke will have another one within five years.

To help prevent that second (or third, etc.) stroke from ever happening, your doctor will probably recommend any combination of the following: Anti-platelet drugs, primarily aspirin. Platelets are the blood cells that cause blood clots when too many of them bunch up in one place, like a logjam on a river. Aspirin or other drugs like Aggrenox, Plavix, or Ticlid make platelets less likely to clot.

Anticoagulants, like warfarin, are drugs that reduce the clotting process in the blood, but which work differently. However, warfarin is powerful and has many side effects.

Carotid endarterectomy is a surgery in which plaques blocking the carotid arteries in the neck are cleared.

This surgery can be risky because it can release clots into the bloodstream and cause a stroke.

Angioplasty and stenting, usually done together, con-

sists of first widening clogged arteries by inflating tiny balloons inside them. This improves blood flow. A tiny wire-mesh tube called a stent is then implanted in the widened artery to keep it open.

For more immediate recovery and rehabilitation after emergency treatment, stroke care focuses on helping the patient regain as much strength, function, and independent living as possible.

The impact of the stroke depends on the area of the brain involved and the amount of tissue damaged.

As such, the patient’s doctor will recommend the most rigorous program the patient can handle, based on age, overall health, and degree of stroke-caused disability. That recommendation will also take into account the patient’s lifestyle, interests, and priorities, and availability of family members or other caregivers.

The rehabilitation program may begin before the patient leaves the hospital.

Licensed home care services agencies offer a comprehensive range of nursing and therapy services that can help the patient achieve these goals in the comfort of their home.

Summary

A stroke is a life-changing event that can entail months of intensive therapy. It can also take a serious toll on morale and mood. That’s why it’s critical for the patient to be surrounded with the right moral support— and the right therapeutic equipment, which can include flashcards, computers, or electronic devices, that assist helping the patient communicate while he or she regains the ability to speak, walk, move, and care for self.

At the end of the day, the best stroke treatment is to get the best long-term care as soon as possible.

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.

Elul 5777 | The Wellspring 73

Age Well

Sage Advice By Aliza Simon

10 WARNING SIGNS OF ALZHEIMER'S Progressive mental degeneration in the form of Alzheimer's significantly decreases the quality of life of many seniors. Here are some signs that can aid in early detection.

1 2 3 4 6 7 9 10

MEMORY LOSS THAT DISRUPTS DAILY LIFE Short-term memory loss is one of the most common signs of early Alzheimer’s disease. People with Alzheimer’s may ask the same questions over and over, and often forget important dates or events. They may begin to rely on family members, friends, and memory aids to help them remember things.

CHALLENGES IN PLANNING OR SOLVING PROBLEMS People with early Alzheimer’s often have trouble concentrating and working with numbers. They may find it hard to develop and follow a plan—a familiar recipe, for example—or find solutions for common problems.

Balancing a checkbook and keeping track of monthly bills and income often becomes difficult.

DIFFICULTY COMPLETING FAMILIAR TASKS AT HOME OR AT WORK People with early Alzheimer’s may have difficulty performing routine daily tasks that they had been able to complete previously almost without thinking. They may get lost driving to a familiar place, or forget the rules to a favorite game.

CONFUSION WITH TIME OR PLACES

Confusion about the passing of time is another Alzheimer’s warning sign. People with early Alzheimer’s may lose track of dates and seasons, and may have trouble understanding things that are happening in the future and not right away. They may forget where they are and how they got there.

PROBLEMS WITH WORDS IN SPEAKING OR WRITING

5

TROUBLE WITH VISION OR SPATIAL RELATIONSHIPS

Early Alzheimer’s disease may cause vision problems. In some cases, people with the disease have difficulty reading, judging distances, and determining color or contrast. Perception can also be affected—a person with early Alzheimer’s may walk by a mirror and think that someone else is in the room.

People with early Alzheimer’s may develop difficulty following or joining conversations. They often repeat themselves or struggle with vocabulary—having trouble finding the right word or using the wrong words for things. They may stop in the middle of conversations and have no idea how to continue.

MISPLACING THINGS

People with early Alzheimer’s may put objects in unusual places—car keys in the refrigerator, for example. They often are unable to retrace their steps to find something that’s lost, and may accuse others of stealing. Misplacing things occurs more often as Alzheimer’s progresses.

WITHDRAWAL FROM WORK OR SOCIAL ACTIVITIES

8

LOSS OF JUDGMENT

The inability to use good judgment and make good decisions can be an early warning sign of Alzheimer’s.

People with the disease may use poor judgment with money—give large sums to telemarketers, for example. They also may begin to pay less attention to personal hygiene and grooming.

Changes in mental function can make it difficult for people with early Alzheimer’s disease to continue with the same level of participation in work projects, social activities, recreational activities, and hobbies.

Withdrawal from activities can also be an early warning sign of Alzheimer’s.

CHANGES IN MOOD AND PERSONALITY

In early stages of Alzheimer’s, people often become anxious, confused, depressed, fearful, or suspicious. They may be easily upset and become irritable—at home, at work, with family members and friends—especially when they feel uncomfortable or when their normal routine is disrupted.

74 The Wellspring | September 2017

I GET PAID

TO CARE FOR

ZEIDY.

Our Consumer Directed Personal Assistance Program allows friends and family to serve as homecare aides.

Bringing homecare home.

1.855.HAMASPIK

info@hamaspikcare.org

www.hamaspikcare.org

MONSEY / 58 ROUTE 59, SUITE 1, MONSEY, NY MONROE / 1 HAMASPIK WAY, MONROE, NY WILLIAMSBURG / 293 DIVISION AVENUE, BROOKLYN, NY BORO PARK / 4102 14TH AVENUE, BROOKLYN, NY

HamaspìkCare

Legendary Support, Extraordinary Care

CDPAS | NHTD/TBI | Home Health Aides | Personal Care Aides | Therapy Services | Social Workers

Age Well

Serial Diary By Malka Aronson

spreading myself thin life in the sandwich generation Entry #10: Day by Day

The greatest thing I could have done for myself and my mother was to finally bring the issue out in the open.

I can’t imagine how I ever lived without addressing the problem. I realize now, in hindsight, that the reason I probably kept postponing the discussion of Mommy’s Alzheimer’s was because I was afraid to face the pain.

By pushing off this important talk, I was essentially running away from my feelings, trying to hide in a safe little corner where problems don’t exist. Sounds like a great plan, doesn’t it? But these survival strategies don’t let us live. It’s when we finally choose to face the difficult emotions that we’re able to move past them.

After I finished discussing this painful topic with my mother, we were both drained. Utterly, deeply drained.

There were tears, lots of tears, but there were also smiles. “It must be so difficult for you,” I said between tears, “but know that I’m here for you, no matter what.”

When I put my arm around my mother, I realized how much smaller her frame had become. My dear mother was growing older, and I was growing wiser. What a gift she was giving me, even as she was taking so much. Always the giver, my mother.

“Let’s take a walk,” I suggested, after we’d both used our share of tissues. “I think we should air out.”

It was almost like the good old days, only this time I wasn’t pretending. This time, the situation was out in the open. And because of that, I knew that we would be able to bear it together. So when we stepped outside and I saw in my mother’s eyes that she had no idea where we were, the pain wasn’t as searing as it had been. Yes, it hurt my heart to see that familiar, dreaded confusion, especially when Mommy started asking incoherent questions, but I felt armed and ready to accept it.

Today, we take it day by day, cherishing the good times and facing the difficult times together. It’s my holy work, the smallest way I can repay the person who nurtured me with the deepest love from the day I was born. In the challenging moments, and they’re happening more frequently, when I feel that I simply don’t recognize the woman who’s living with us, I remind myself of her true core; a woman who suffered through the greatest nisyonos with her emunah intact, a woman who lived and breathed for me, her daughter. I hope and pray every day that I continue having this incredible zechus for a long, long time.

Today, we take it day by day, cherishing the good times and facing the difficult times together. It’s my holy work, the smallest way I can repay the person who nurtured me with the deepest love from the day I was born.

76 The Wellspring | September 2017

SPOIL YOURSELF WITH SPELT ALL MADE FROM 100% ORGANIC SPELT FLOUR AND SUGAR.

COOKIES (ALSO AVAILABLE IN SUGAR FREE)

CAKES

(ALSO AVAILABLE IN SUGAR FREE)

BREADS CHALLAH. 159 LEE AVE • 718-387-7411

Diary By C. Grunfeld

Liberated The end to my postpartum blues

More than a week after we returned from our summer stay in the country, the boxes were still piled high in the corner of our playroom. My kids learned to remove their belongings as they needed them. Although my baby was already six weeks old, I simply couldn’t find the energy to get back into an ordinary routine.

While I was struggling to emerge from the fog, everyone around me reassured me that not managing was perfectly okay. I had no energy in the morning to wake up after two nighttime feedings, and the thought of running the household drained me.

When the neighbor’s children started showing off their new shoes, briefcases, and uniforms, my children started hinting that they too would like me to take them shopping. And while my husband helped as much as his schedule allowed, he advised me to call my doctor. She listened sympathetically, remarking that it was normal to feel the way I did after giving birth and instructed me to take it easy.

Hearing that my situation was normal and that others felt the same in the first few months after giving birth made me feel like a statistic, but it didn’t make me feel better at all. My children needed me to take them shopping for shoes and school supplies, the summer boxes were still unpacked, the house was begging for organization, and we were subsisting on takeout food.

Just when I felt that I couldn’t handle it any longer, my friend with whom I’d spent the first week in a convalescent home phoned to say hello. She sounded so upbeat, talking animatedly about her shopping, being home from the mountains, and experimenting with her new diet. When she didn’t hear me respond, she finally stopped talking and asked if I was okay. My sobs were

the only answer I could manage. After patiently listening to me describe the way I was feeling—weak and without an ounce of energy—she recommended that I see, or at least call, her nutritionist.

I wasted no time in placing that call. The woman at the other end of the line explained that recuperating after birth is not the same for all mothers. She inquired about my diet and the supplements I was taking. She was so kind and encouraging, assuring me that I would get back to my old self again very soon. Feeling validated and hopeful, I vowed to follow her instructions.

The nutritionist had the health food store deliver Maxi Health’s powerful supplements Maxi Prenatal™, Maxi Green Energee™, and Maxi B 50 Complex™. She briefly explained that each of these supplements would replenish what my body was lacking. She also advised me to add whole grains, fruits, and vegetables to my diet to ensure adequate milk supply.

I was never one to believe in vitamins, and I never visited the health food store, but I started taking the supplements that same day. After only three days of following the nutritionist’s advice, I began noticing an improvement in my energy levels. The first thing I did was tell my husband he didn’t have to buy supper. He couldn’t hide the surprise and gratitude in the smiling gaze he gave me. True to my word, I got to work in the kitchen. The meals were simple, but they were home cooked by me, with love.

Today, one week later, I no longer dread getting out of bed and starting a new day. This morning, my children were delighted to hear that we’ll go shopping for shoes and backpacks tomorrow. It’s a new life for us all.

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.

78 The Wellspring | September 2017

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

Inkwell

Farewell

Food for Thought

If you are persistent you will get it.

If you are consistent you will keep it.

Elul 5777 | The Wellspring 79

KOSHER VITAMINS. ONLY ONE CAPSULE NEEDED PER DAY.

MAKE THE SMARTEST CHOICE FOR YOUR CHILD’S HEALTH

Pregnant women make important dietary decisions every day. Research has shown that an omega-3 nutrient called DHA is incredibly beneficial during a women’s pregnancy, assisting with optimal infant brain and eye development.

DHA supplementation in a mother’s diet has also been linked to improved developmental outcomes such as eye-hand coordination and motor skills. Maxi Health’s Prenatal Maxi CareTM contains this essential DHA to help mothers give their children the best chance for healthy development. It also contains methyl folate and B12.

Children are our future, let's give them the best chance at a healthy one!

maxihealth.com 800.544.MAXI info@maxihealth.com

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

HIGHEST DHA IN