Wellspring issue #28

WEALTH OF HEALTH CONFERENCE WITH JEANNE SHALOM OF WILD OATS

AND BEDTIME HAPPENED, HAPPILY EVER AFTER Sleep consultant Sabrina Stempel makes this dream a reality

ARE YOU AN EMOTIONAL DIETER? The hazards of fixation on numbers

CUP OF TEA

10 QUESTIONS

Registered dietitian Laura Shammah: "The number on the scale does not dictate a person's value or health status."

Shevi Rosner, MSN, RN-C of Orthodox Jewish Nurses Association

THE SECRET TO A HAPPY LIFE

SAVE YOUR GALL

Rabbi Ezra Friedman on the Torah’s non-generic answer

A low-fat diet is not the answer to gallbladder health ISSUE 28 MAY 2018 IYAR 5778

Brought to you by:

SPRING IN YOUR PLATE ENJOY A WHOLESOME MEAL IN THE GREAT OUTDOORS

PM

Real Care.

Urgent Hours.

Ready for camp?

Schedule the kids’ well visit appointments after school or after work—and get your medical forms for camp ready on time!

1312 38th Street · Brooklyn, NY 11218 718.686.7600 · EzraMedical.org

NEW

Infant Formula with Iron

The first & only BADATZ-CERTIFIED infant formula registered for sale in the US

CHOLOV YISROEL

BRAND

INFANT FORMULA

Badatz-certified toddler drink also available

When you’re

the entire family is too!

Ezra’s outstanding OB/GYN department is led by highly experienced and renowned reproductive doctors.

With a state-of-the-art facility and cutting edge equipment, you can rest assured—we know family matters.

Welcome to Women’s Health.

Meet your doctors:

Dr. Maryann Son

Dr. Michael Abrahams

OBSTETRICS GYNECOLOGY

OBSTETRICS GYNECOLOGY

Dr. Cassian Li GYNECOLOGY

1278 60th Street Brooklyn, NY 11219 (718) 741-7100

Hours: Monday 9-5 Tuesday 9-8

Wednesday 9-5 Thursday 9-5 Friday 9-1

Welc the foame to mily!

l specuicatory intropdrice !

the leben you love now in a fun new pouch!

Burn and Wound???

You tried everything??

Naturalife has your answer.....

Mrs. Steiner suffered numerous times from cellulitis and landed in the hospital with iv.

Through real hashgucha pratis she finds out about the Naturalife Burn and Wound cream.

The next time she gets diagnosed with cellulitis she applys the cream (with antibiotics).

B”h she had a very speedy recovery and has since then made sure to always have the Burn and Wound cream handy.

Genendy a good friend of mine, always keeps the Burn and Wound cream handy, and says this should be in every yiddishe home.

She travels to the country with an extra bottle and has saved many people a lot of agmas nefesh.

This is a wonderful first aid cream that should be seen in every household.

Burns, cuts, bruises, diaper rashes, beginning stages of mrsa, acne it works wonders.

Editor In Chief Shiffy Friedman, MSW, CNWC Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger Yaakov Goodman • Mimi Schweid Nutrition Contributors Dr. Rachael Schindler • Tanya Rosen, MS CAI CPT Shani Taub, CDC • Tamar Feldman, RDN, CDE Beth Warren, RDN 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 Store Distribution Motty Srugo 718-496-1364 Write To Us: 670 Myrtle Ave. Suite 389 Brooklyn, NY 11205 info@wellspringmagazine.com www.wellspringmagazine.com

844-700-8877

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,

If we mothers would be told to choose one time of day when our home would be off limits to visitors, I’d bet we’d all opt for bedtime. “You just don’t come see me then,” we’d caution. “Things are not the prettiest at that hour.” What is it about this time that we wish would conjure up hugs and snuggles and soft lullabies that turns it into a chaotic, rage-inducing, button-pressing experience?

Over the last couple of weeks, I’ve been wondering about this, ruminating from where these raw, unpleasant emotions emanate. That a request for a cup of water or notice of another trip to the bathroom roils me up and turns Mommy into a monster is very telling of the underlying issue: it’s all about control. “Who’s the boss here?” a voice in our subconscious screams. In essence, the majority of our parenting challenges stem from this very issue. The moment we get caught up in a power struggle with a child, the stage is set for battle. And once the scene launches, even without the blood, it’s not a pretty sight.

In this issue’s cover feature, certified sleep consultant Sabrina Stempel addresses the various sleep-related conundrums parents face from newbornhood to childhood, providing wise, simple-to-follow advice for each stage. While practical guidance regarding our children’s sleep habits can make a remarkable difference in ensuring a more pleasant bedtime routine, engaging in inner work toward relinquishing control to a Higher Power is what helps us get through any parenting challenge.

Essentially, every facet of our life revolves around relinquishing control. Whether it’s letting Hashem lead us toward the right shidduch, job, or house, it’s all about recognizing that He’s pulling the strings after all. As long as we think we’re holding the reins, we limit our ability to breathe freely, to truly live. Registered dietitian Laura Shammah sees firsthand what happens when young women try to seize control over their lives: eating disorders like anorexia and bulimia abound. Thankfully, as you’ll read in this issue’s “Cup of Tea,” Laura, working hand in hand with competent therapists and with much siyata d’Shmaya, is there for these girls, holding their hand along their journey toward what she calls “re-eating.”

I found the timing of my interview with Laura to be appropriately congruous. It came on the heels of my completion of the first article in a series for the “Clean Slate” column. As readers acquainted with the column are aware, its goal is to enlighten and provide guidance on the topic of emotional eating, a phenomenon that’s all too familiar for majority of the population. However, in this issue, we shift the focus to a slightly different tangent: emotional dieting. While eating healthfully is an ideal we should all strive for, this too can turn into a hazardous practice if underlying emotions are at play. I would love to hear your feedback on this new angle, as we explore its roots and solutions together.

Relinquishing control sounds like a frightening process, but we Jews are familiar with this concept from way back. With Shavuos approaching, we’re reminded of the two words we declared when Hakadosh Baruch Hu offered us the greatest gift of all time: Na’aseh v’nishma, first we will do and then we will listen. It’s in our blood, the ability to relinquish control to a Higher Power. No one can say, “We’re here to do Your will,” the way we can. When we make His will our will, all of our daily struggles fall away.

May we merit experiencing this level of spiritual health, which will certainly generate a flow of blessings in all other areas, as well.

To a pleasant, healthy bedtime and lifetime,

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

“I was guilty of dispensing the same foolhardy advice almost 15 years ago as a dietetic intern in a large teaching hospital, advising patients on dietary habits for treatment of their gallstones,” writes Tamar Feldman, RDN, CDE of her past erred view of gallstone treatment. Check out her column on page 62 for science-based advice toward genuine gallbladder healing.

Iyar 5778 | The Wellspring 7

Contents

MAY 2018 - IYAR 5778 WELL INFORMED

WELLNESS PLATFORM

By Rabbi Hirsch Meisels TORAH WELLSPRING

By Rabbi Ezra Friedman SECRETS OF A KOSHER DIETITIAN

By Beth Warren, RDN HEALTH UPDATES IN THE NEWS

By Liba Solomon, CNWC

12 14 16 18

FIGURES

By Miriam Katz

20

WEALTH OF HEALTH Conference with Jeanne Shalom

By Sarah Weinberger

22

HEALTH ED Headaches

By Judy Leiber, CNC DEDICATED TO HEALTH 10 Questions for Shevi Rosner, MSN, RN-C

By Chana Dunner

24 26

LIVING WELL ASK THE NUTRITIONIST The Nuts & Bolts of Snacking

By Shani Taub, CDC IN GOOD SHAPE Upper Body Moves

By Syma Kranz, PFC COVER FEATURE Sleep Training

By Sabrina Stempel, CSC HEALTH PROFILE Client: Malki

By Esther Steinmetz AT THE DIETITIAN Gall Bladder Health

By Tamar Feldman, RDN, CDE MONTHLY DOSE Lactose Intolerance

By Yaakov Goodman 8 The Wellspring | May 2018

30 32 34

EAT WELL

41 50 53 54 56

SEASONED Spring in Your Plate

By Yossi & Malky Levine THYME FOR DINNER

By Shiffy Friedman POTS + PLANTS

By Naomi Hazan TIDBITS IN THE NEWS

By Liba Solomon, CNWC NUTRITION FACTS IN A SHELL This Month: Kiwi

By Devorah Isaacson

WELLBEING

64 66

FROM THE GROUND UP Age 9

By Goldy Guttman, Ms. Ed. HEALTH PERSONALITY Laura Shammah, MS, RD

By Shiffy Friedman

70

EMOTIONAL WELLNESS Post-Traumatic Growth

By Rebbeca Holczer, PsyD & David Rosmarin, PhD

70

CLEAN SLATE Emotional Dieting

By Shiffy Friedman, MSW, CNWC

AGE WELL

58

75 76

60

INKWELL

62

78

GOLDEN PAGE

By Yaakov Goodman SAGE ADVICE

By Aliza Simon

DIARY

By Faigy Reisman

The next issue of The Wellspring will appear iy”H on June 6th.

Did You Know?

Donors do not need to take any life-long medication nor are they restricted with their diet.

Live kidney donation –

compared to dialysis – on average, triples the life expectancy of the recipient.

Kidney failure usually affects both

kidneys simultaneously, so one need not worry about susceptibility to kidney disease when living with one kidney.

Donors usually are able to return to their normal lifestyle within 2-4 weeks after the transplant.

300+ patients

CURRENTLY WAITING ON RENEWALS WAITING LIST

average age (2017) OF RENEWAL ALTRUISTIC DONOR

39 48

MALE

21 71

YOUNGEST

RENEWAL KIDNEY DONOR

OLDEST

RENEWAL KIDNEY DONOR

AS OF FEBRUARY 2018 RENEWAL FACILITATED

FEMALE

465

transplants since inception

The waiting list in the United States

for a kidney from a deceased donor is about 5- 7 years.

90% of people going on dialysis will no longer be alive after 10 years.

Non-medical expenses such as lost wages, travel costs, and convalescence that are incurred because of the donation process can be covered by Renewal.

If at any point in life a kidney

donor needs to have a kidney transplant, his/her name gets moved up on the waiting list.

Being a donor does not impact a person’s ability to have a child.

average cost TO RENEWAL PER TRANSPLANT

Renewal was founded by Mendy Reiner in 2006,

after an experience he had helping find a kidney for a stranger. He met the man by chance in a office. At first, Mendy thought the man, who had swollen eyes and limbs, was looking for a tzedaka donation and offered him money, but the man refused. He said that what he needed was a kidney. Mendy placed an advertisement in a local newspaper — “Father of 5, blood type O, needs a kidney” — and included his own phone number. He received dozens of responses, both from people offering to help and from people asking for help finding a kidney. He decied then and there that something must be done to organize all this and the Renewal story began.

P: 718.431.9831 W: www.renewal.org

Follow us @Renewalnews

Springboard

Letters

MyTeam Shoutout

[Issue #26: Ten Questions for Rochel Ozur] I appreciated your article with the co-founder of MyTeam. I hadn’t heard of this group until a few months ago, when one of the coordinators asked if I would be able to give a halachah shiur on various questions that come up for girls with non-life-threatening medical conditions. The emails started coming in prior to the shiur, and many girls followed up with me afterwards via phone or email. I was truly amazed how girls in such tough situations are so careful to always follow halachah to the letter of the law, including shailos about tefillah, Asher Yatzar, and lying about your condition, many of which a healthy person can’t relate to. It was inspiring to help them in their avodas Hashem.

My shiur was uploaded on torahanytime.com and someone who watched it even contacted me saying that he wanted his daughter to join the group.

Mi K’amcha Yisrael!

Rabbi Eliezer Krohn Passaic, N.J.

Catalyst for Change

[Issue #22: Cup of Tea with Dr. Chayala Englard] This letter is long overdue. Thank you so much for an amazingly informative magazine.

Your interview with Dr. Chayala Englard of Life PT in Lakewood was eye-opening for me. At the time that you published it, I was suffering from agonizing sciatica pain while preg-

10 The Wellspring | May 2018

nant. With my previous pregnancy I had gone for therapy, which hadn’t helped resolve the issue. My pain would go away for a day or two and then come back full force until my next appointment.

Upon reading the article, I made an appointment with Dr. Englard, and we ended up speaking about a lot more than just my sciatica pain. The information she provided and awareness she gave me were life-changing.

I implemented some changes she advised me, and my sciatica pain rarely flairs up.

It is so important for women to realize that help is not so far away. Thank you for guiding me to her and helping me make my life better.

Thank you, Name withheld

Word of Caution

printing, and any questions should be asked to a rav for guidance.

Sincerely, R. R. P. Editor’s Note: Thank you for bringing this important point to our attention. Readers are advised to consult with rabbinical guidance regarding alternative health treatment.

Cocoa Powder for SCD Dieters?

[Issue #24: Conference with Saul Nadoff ] In the interview with Saul Nadoff, founder of the Freedom Bar™, Mr. Nadoff lists cocoa powder as one of its ingredients. I was wondering if this was a mistake, since people who follow the SCD diet are only allowed to have cocoa butter.

[Issue #26: Cover Feature] Thank you for all the effort you put into producing The Wellspring magazine.

It was gratifying to see the article you wrote about the benefits of essential oils. Hakadosh Baruch Hu has implanted amazing wonders and benefits to man in all His creations.

However, I was extremely dismayed to see the second article about the Zen Den healing center. The talk and use of energy healing, healing stones, meditations, and the like, as well as other forms of eastern healing techniques, have connections to idol worship, as is written by Rabbi Avrohom Blumenkrantz zt”l in his yearly Pesach guide. I do not know all the halachic dimensions and ramifications, however, I do know that a publisher has achrayos to its readership not to chas v’shalom mislead them in any way. Please ensure careful and proper review of all articles before

M. Pollak Saul Nadoff responds: Yes, we do use cocoa powder in the chocolate flavored bar. Although the SCD diet does not allow cocoa powder, I have expanded my diet a bit.

These bars were created both for people following the SCD diet, as well as those with other restricted diets, such as the GAPS diet, which do allow consumption of cocoa powder.

A Rabbi Feldheim Fan

[Issue #27: Cover Feature] I would like to follow up on your informative article on the Sarno Method. This past January, my 13-yearold son was having severe bowel pain.

After Dr. Shanik sent us to CHOP, he was diagnosed with a severe case of Crohn’s disease (severe pain, weight loss, fistulas). While waiting for the medications to be approved, a rela-

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.

tive introduced me to his friend who was totally cured from Crohn’s by Rabbi Feldheim. We followed Rabbi Feldheim’s process with my son and within one day, his pains subsided and within four weeks he gained all his weight back and felt great (without any medical intervention and no diet at all). If anyone needs encouragement to try this method, I can be reached at 732-278-0541. Please leave a message.

Name withheld Your article on healing from chronic pain and other mind–body symptoms was very informative. I myself was helped using Dr. Sarno’s method and now educate and coach people to help them find relief from pain and resume joyful living. I have found that a major contributor to people’s stress is fear, especially being afraid of their symptom. “Will it ever go away?” “How will I be able to manage like this?...” In addition to recognizing self-imposed pressures due to our personalities or inner frustrations, it is important to identify and acknowledge the “fear factor” in one’s thoughts, emotions, and outlook on everyday situations. This, together with complete belief that your pain is not stemming from a real physical problem (so no need to fear it), is extremely helpful in applying the Sarno method and the training of your

brain to stop giving you pain.

Binah Schiff Mind-Body Educator and Coach

The article on Dr. Sarno was fabulous. As someone who follows his method, and as a health and nutrition teacher, I believe that you couldn’t have explained it better. It’s as good as reading his book. I will clip it and save, and perhaps hand out to my students with your permission.

Be Well, Sarah Dickman

Torah-true Reading

[Issue #27: Fitness, Clean Slate] I always enjoy your magazine, but, regretfully, I don’t always have time to read every page. Over Yom Tov, though, we had a ba’alas teshuvah (a highly educated young woman) staying with us. When I gave her The Wellspring to read, she was amazed at the quality of the magazine, which she found to be highly enlightening, as well as impressively clean and focused on Torah-based priorities, in stark contrast to the publications from the life she’s coming from and the ideals they value.

Two columns particularly touched

her heart. The first was personal trainer Syma Kranz’s bio, in which you write that she focuses on tznius and kosher music in her Lakewood-based gym. She was also in awe of how emotional eating is addressed from a Torah perspective in Shiffy Friedman’s “Clean Slate” column. It amazed her how in every facet of our life, even the most seemingly physical or mundane matters, avodas Hashem is at our core.

Keep up your fabulous work, Y. Bulman Clifton, New Jersey

Inspiration in a Health Magazine [Issue #27: Torah Wellspring]

I picked up your magazine for the first time at a friend’s house on Pesach. It’s awesome! I particularly found the “Torah Wellspring” column to be very powerful; exactly the words I needed to hear at that time.

Honestly, I didn’t expect to find such inspiring content in a health magazine, but I’m impressed with how well-rounded it is. It’s evident that you invest much work in producing this beautiful product.

A new fan, Chaya Treitel Monsey, New York

Quick Question

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

Question: I have been feeling quite dizzy lately, and I don’t hear as well as I used to. Are these conditions related? I would appreciate your feedback, since it’s becoming difficult for me to function properly.

Response: When there’s a buildup of fluid in your ears, hearing is affected and it actually does cause dizziness and imbalance. Fluid buildup may be a result of an allergy (food-related or weather-related, such as rose/hay fever).

Make sure that you’re not using any harsh detergents for laundry or cleaning, which can further aggravate your condition. There are excellent natural remedies. Maxi Health’s three supplements Maxi Allergy Support™, Panto-C™, and Maxi Echinacea™ are great for boosting your immune system and calming the allergic reaction, as well as for drying up the fluid. Remove dairy from your diet, as well as chocolate and cocoa. An essential oil like PanAway also helps dry the fluid and calm ear pain quickly. You should see results in three to five days.

Take care, Miriam Schweid, nutritional consultant

Iyar 5778 | The Wellspring 11

Wellness Platform By Rabbi Hirsch Meisels

DE-STRESSING FROM THE CORE

A

The natural route to relaxation

A nutritional supplement that’s geared toward promoting relaxation, Maxi Health’s Relax to the Max™ contains the natural herbs and nutrients associated with improving brain function, such as inositol and taurine. However, one ingredient that sets it apart from other anti-anxiety supplements is L-Theanine, a watersoluble amino acid found mainly in green and black tea, and to a lesser extent in mushrooms. L-Theanine constitutes between 1–2% of the dry weight of tea. Passing through the blood-brain barrier within 30 minutes of ingestion, it’s used for stress relief, the treatment of anxiety, improved concentration and focus, and the treatment of minimal cognitive impairment. L-Theanine is said to generate creativity, a state of wakeful relaxation, and higher learning powers via the ability to ignore distracting information during the performance of complex tasks.

The list of positive effects this amino acid has on the brain continues.

L-Theanine decreases anxiety by increasing levels of dopamine and GABA in the brain. It also improves test performance without the agitation caused by caffeine. In a study published in the Journal of the Agricultural Chemical Society, researchers found that L-Theanine changes brain waves as measured on EEG, promoting the relaxed and alert state associated with alpha waves.

That makes this nutrient unusual, because it can sharpen mental focus and calm anxiety at the same time.

One condition that interferes with proper brain function is Attention Deficit Hyperactivity Disorder

(ADHD). Approximately 11% of children 4-17 years of age (6.4 million) have been diagnosed with ADHD as of 2011. The percentage of children with an ADHD diagnosis continues to increase, from 7.8% in 2003 to 9.5% in 2007 and 11% in 2011.

Since L-Theanine plays a role in the production of two of the brain’s neurotransmitters, serotonin and dopamine, it has a relaxing effect on the entire body. Due to the speed with which L-Theanine enters the bloodbrain barrier, as compared to other amino acids or medical interventions, alternative practitioners recommend it for releasing stress, improving focus and concentration, and preventing memory loss.

A 2011 double-blind study observed 91 subjects with mild cognitive impairment between the ages of 21 and 26. While half of the group received an L-Theanine intervention, the control group was given sugar water. Over several weeks of the trial, the subjects underwent various examinations to test for changes in their cognitive functioning. The researchers found that L-Theanine has a positive influence on the brain, particularly in improving attention and memory even in people with cognitive impairment.

Another prominent ingredient in Relax to the Max™ is glutathione, an important antioxidant that helps rid the body of excess free radicals. Let’s examine why antioxidants are vital to brain health. While a healthy balance of free radicals throughout the body is crucial for proper functioning, an excess of oxidative stress is detrimental. Brain cells use 20% of the oxygen used by the body, thus housing 20% of the free radicals contained in the body. However, the brain constitutes only 2% of the volume

of the entire body. Thus, it’s impossible for the brain to receive enough antioxidants to flush out all those free radicals crowding that small space. Glutathione comes to the rescue, helping clear the brain of oxidative stress, which may be responsible for a variety of brain disorders, such as ADHD, OCD, bipolar disorder, and depression.

In a study that examined subjects with brain disorders, researchers observed a lack of glutathione as a common denominator. It’s interesting to note that certain medications for brain disorders contain ingredients that operate like glutathione to help rid the brain of excess free radicals, and certain medications for bipolar disorder contain glutathione.

Supplementation of this antioxidant is especially important for people who are suffering from depression, as well as children who have autism, another brain disorder. In studies performed on autistic children, the subjects who were given glutathione revealed significant progress. Glutathione has also been proven to decrease symptoms of schizophrenia and OCD, in which higher levels of free radicals have been observed. Furthermore, a 2006 study performed on children with ADHD revealed that increased glutathione levels due to nutritional supplementation decreases the severity of symptoms.

With an understanding of how crucial glutathione is for the brain, significantly improving health even in disordered brains, it’s not difficult to conclude how this antioxidant is able to promote relaxation in a healthy brain, as well.

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.

12 The Wellspring | May 2018

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

Well Informed

PLEASE PASS THE MILK.

Well Informed

Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

THE SECRET TO A HAPPY LIFE

P

THE TORAH'S NON-GENERIC ANSWER (PART I)

Perhaps the most elusive quality in this world is happiness. While a lack of happiness impedes every facet of our functioning, leaving us feeling depleted and exhausted, the acquisition of simchah fills our lives with light. But how can we attain this seemingly evasive state? What is the secret to a happy life?

We’re accustomed to thinking that our happiness is dependent on mainly three variables: our possessions, experiences, and our feelings. Especially in the mainstream world, but unfortunately also in ours, people blunder in thinking that someone who has more (money, homes, cars, assets, clothing, etc.), someone who lives through more enjoyable experiences, or someone who naturally feels more positive emotions is the lucky party who finally unveiled the age old secret to happiness.

This error in thinking generates an incredible drive in people, leading them on a quest for more possessions, more pleasant experiences, and more feelings of joy. The painful fact, however, is that we’re all cognizant that this is futile. Obviously, there must be some other secret to happiness, one that we’re oblivious to.

In order to acquire true emotional wellness, let’s leave all Western ideas— such as living the American dream—in our dreams. Instead, let’s delve into the brilliant, thirst-quenching words of Chazal for the answer that will truly make an impact on our constant state of joy.

During this time of year, we’re privileged to learn the profound words of the Mishnah in Avos. In one of the famous verses (4:1) our sages pose the question, “Eizehu ashir? Who is a rich man?” And the answer they provide is, “Hasameiach bechelko, he who is content with

14 The Wellspring | May 2018

his lot.” Lots of ink has been spilled on the meaning of these words, but our focus will be on how we can attain the simchah our sages speak of.

With these words, Chazal instruct us to change our mindset. The question that remains, though, is how do we succeed in doing so? The answer, which is actually quite simple (less so to put into practice), is to change our focus. The moment we start focusing on how good things are for us versus what we we’re missing, we automatically become happier beings.

It’s important to note that the point is not to draw a technical list of what we have in terms of possessions, but rather of how good things are for us. As a wise man once said, “In everything there’s nothing, and in nothing there’s everything.” It all depends on our perspective.

Even as you read these words, the following quick experiment will prove how effective this technique is. Close your eyes right now and focus for a moment on the potential good you have just received. Think that you have just read words that have the ability to change your life. Observe how this affects your happiness.

Then, focus on the fact that when you finish reading these words, you may just return to your previous life, still grappling with unpleasant feelings that leave you feeling dejected. Realize how this shift in focus profoundly affects your inner emotional state.

Without much further explanation, this experiment makes it simple to understand how a change of focus plays a genuine role in your level of simchah.

To understand this from a deeper perspective, essentially, nothing in the world actually makes a person happy.

Rather, a person’s natural state is to be happy. However, when he focuses on

various external factors, he distances himself from his inner wellspring of joy.

Thus, the moment he starts focusing on the good in his life, even if he has almost nothing, he taps in to that fountain of simchah because he’s shifting the focus away from what he doesn’t have.

The Brisker Rav, zt”l, once entered the beis midrash with his gabbai to find a group of little children frolicking around, laughing freely. The gabbai turned to the Rav and said, “You know why these kids are so happy? It’s because they don’t have any worries yet— no mortgage, no family to feed, no pressure whatsoever.” Said the Brisker Rav, “No, no. The reason these children are happy is because the Creation Hashem created is a happy Creation, as the entire sefer Tehillim and our tefillos portray. The clouds, the trees, even the rocks, they’re all dancing and singing.

Since our root is happy, the closer we are to that shoresh, the happier we are.

As we distance ourselves from our essence, we distance ourselves from that pure joy.”

The lack of happiness that people erroneously attribute to various stresses that come up in life as we mature occurs not as a result of those responsibilities, but rather because we grow more distant from our root as a result of a shift in focus. But, as soon as we revert our focus back to what we do have, that inner joy emerges. Based on this understanding, happiness is entirely within our choice. It necessitates a shift of focus, which will result in our ability to tap in to our inner wellspring of joy.

In the next installment, we will discuss an approach of how to implement this shift of focus into our daily lives.

Please reach out to the author through The Wellspring if you would like to receive the next article in advance.

SURE.

Well Informed

Research-Based Recommendations By Beth Warren, RDN

SECRETS OF A KOSHER DIETITIAN One way to define a secret is that it’s a valid yet not commonly-known or recognized way of achieving or maintaining a goal. I’ve had success in my private practice with clients who want to achieve successful weight loss long term, by revealing secrets I uncovered as a kosher dietitian. By working through easily-overlooked or underestimated aspects critical for weight loss and keeping weight off, you can finally break-free of yo-yo dieting and live a healthier, happier life. In this column, I share the secrets to weight-loss success that may surprise you.

“The craving of one who lacks the opportunity to gratify it is much more intense than the craving of him who has such opportunity.”

(Commentary on Yoma 67a)

SECRET #2: TREAT YOURSELF I find it amusing when people think I’m in the dietetics profession because I hate food when, in reality, I love all foods. I look at some clients who describe food as if it’s the best thing that exists, especially my pediatric clients, and see myself in them. I never look to extinguish the passion they and I feel about certain foods, but to cultivate it in a way that truly allows us to enjoy the food by making it a mindful, quality choice. I learned to anticipate a treat that is worth it, and ultimately this decision led to greater pleasure when I waited until a time I could focus and enjoy it.

It may seem counterintuitive, but the commentary on the Talmudic quote teaches that if the food you crave is available and permissible, then you are less inclined to eat it. I have seen the same mindset work with my diet, even if we indulged on a portioned amount once per week. This is the reasoning behind the “treat per week” rule in my program. This strategy will help you avoid veering off track, by allowing yourself to feel less restricted while remaining in control.

Another significant aspect of the one treat per week rule is that if you slip and eat something “off” the diet, then you quickly catch yourself and write it off as your treat of the week. This rationalization instead of punishment will keep you motivated to move forward with the diet, instead of spiraling down the slippery slope of binge eating on unhealthy options. My motto

is that no one succeeds by being negative; working from a place of positivity achieves truly sustainable change.

I understand that it could feel overwhelming to grant control back into your own hands while on a diet plan. But my aim is to balance the give and take of needing the sense of direction to get you to your weight goals, while slowly empowering you to take charge of your food choices independently and intuitively. At some point, you’re going to need to learn how to be around indulgent treats. As strict as you are when on a diet, it’s inevitable that something tempting will cross your way. The question is: Are you going to let the one cookie turn into twelve because you feel so defeated from indulging in a forbidden food, or are you going to mindfully choose to have that one cookie and decide to make it the best cookie you ever ate, savoring its goodness and ending it there, while feeling amazing and continuing on your healthy path?

Your answer to that question will give you insight into whether or not the changes you are investing such great effort in now will stick with you long term.

In my book, Secrets of A Kosher Girl (2018), I provide suggestions for clean treats to bake and how to enjoy them. At the same time, I also explain that the treat choice is ultimately up to you, because you know you have control in something you feel you need to eat and enjoy, which causes you to be able to keep with the diet that makes the rule helpful.

In other words: It is all about you.

Beth Warren can be reached at beth@bethwarrennutrition.com or 347-292-1725. She sees clients at her Brooklyn, NYC, and NJ locations, as well as virtually. Most insurances accepted. Follow her at @beth_warren for healthy eating motivation and recipes.

16 The Wellspring | May 2018

Has your child gotten into the habit of squinting?

The cause could be

BAD VISION! and stop the squinting habit tomorrow.

Contact Lenses

Eyeglasses All Brands

Eye Exams Eye Care Lens Fittings Accessories

1318 55th Street

We Ship All Over

718.437.8772

Well Informed

Health Updates in the News By Liba Solomon, CNWC

IT’S THE HOURS THAT COUNT

Sleep habits may be tied to lifespan

If you think your bedtime affects merely your level of functioning the next day, new research on the topic may make you reconsider. According to a recent study of nearly half a million people performed in England, people who stay up late and have to drag themselves out of bed are likelier to die younger than those who rise and set with the sun.

Night owls, the research revealed, had a 10 percent higher risk of dying in the 6.5-year study period than “larks,” or people who have a natural preference for going to bed and waking up early.

The researchers analyzed information on more than 430,000 people aged 38 to 73 from a public database.

The participants defined themselves as either “definitely a morning person” (27 percent); “more a morning person than an evening person” (35 percent); “more an evening than a morning person” (28 percent); or “definitely an evening person” (9 percent). Deaths in the group, just over 10,500 in total, were documented for six and a half years.

People in the late-night group were more likely to suffer from psychological disorders, diabetes, and stomach and breathing troubles, and they slept fewer hours per night.

If your natural tendency is to be a night owl, the study authors suggest shifting behavior to make sure you are exposed to light early in the morning but not at night.

Maintaining a regular bedtime, even on the weekends, is also an important factor in changing sleep habits.

The researchers also suggest that society could make some changes to accommodate people’s body clocks. “If you can recognize these (types) are, in part, genetically determined and not just a character flaw, jobs and work hours could have more flexibility for owls,” author Kristen Knutson of Northwestern University says. “They shouldn’t be forced to get up for an 8:00 a.m. shift.” How would you like to start your workday at 11?

LESS MAY BE MORE

Lemurs live longer by eating less Want to live longer? If you’re a primate, eating less seems to help. Previous research has shown caloric restriction prolongs the life of macaques. Now, a new study, published in Communications Biology shows that eating less also extends the lifespan of mouse lemurs, a species thought to be a good model for humans. Scientists in France restricted the diet of a group of mouse lemurs, feeding the primates 30 percent fewer calories than a control group, beginning in early adulthood. Researchers ran the experiment for ten years, tracking each lemur’s health and aging.

Incredibly, eating less boosted the lifespan of the mouse lemurs by 50 percent. The median survival span of lemurs in the restricted-diet group was 9.6 years, while the control group survived a median of 6.4 years. Approximately one third of the calorie-restricted lemurs were still alive by the time the last lemur in the control group died at the age of 11.3 years. The lemurs that ate less better retained their motor skills as they aged and had fewer instances of age-related pathologies, including cancer and diabetes.

“The results indicate that chronic caloric restriction is currently the most effective way to extend maximum lifespan and delay the aging process in a non-human primate,” the researchers conclude. While less may be more, it’s choosing the content of your “less” wisely that will keep you strong and healthy.

18 The Wellspring | May 2018

THEY FEEL WHAT THEY EAT

Is poor diet behind the teenage mental health crisis?

Recent research found that young people aged 16 to 25 are the unhappiest generation in a decade, with one in four feeling “hopeless” on a regular basis, and nearly half having experienced a mental health problem. Unfortunately, eating a healthy, balanced diet is not usually high on the “to-do” list for most teenagers and young adults, which may play a role in the unhappiness phenomenon. Researchers posit that since people in this age bracket often feel invincible, they tell themselves that things like heart disease and cancer are problems that “old people” need to worry about.

They feel fit and healthy and have plenty of energy, paying little attention to energy-saturated foods. However, many are not aware that the seeds of many diseases that people suffer from later in life are sown early on. Indeed, autopsies carried out on soldiers, fit young men, who died in the Iraq and Afghanistan wars, found that one in 12 showed early signs of heart disease.

Even young wellness warriors aren’t guaranteed to get all the nutrients they need from their diet. In fact, many experts warn that they may have an even greater risk of deficiency because of their restrictive diets, which may have severe consequences on their mental health. Recently published findings from the National Diet and Nutrition Survey (NDNS) revealed that many teenagers have shockingly low levels of several key vitamins and minerals. “As the Prince’s Trust Report highlights, emotional wellbeing is made up of a number of different factors,” Dr. Jen Nash, a clinical psychologist who specializes in food behavior and founder of Eating Blueprint, says. “The decrease in balanced nutrition shown on the NDNS report can only serve to influence the rise in emotional instability, given that the brain, moods, and cognition are influenced by dietary factors. Nutritional intake is a factor that parents have little control of outside the home, so if we can do our best to ensure our teenagers are achieving a wide range of vitamins and minerals when they are at home, all the better. Schools also have an important role to play to ensure choices available are led by nutritional needs of growing bodies and minds.”

One of the most shocking findings from the NDNS was the fact that only eight percent of young people age 11-18 ate the recommended five or more portions of fruit and/or veg, with the average intake being a meager 2.8 portions a day. Given the lack of fruit and veg that young people are eating, it’s no surprise that NDNS also found that key nutrients found in fruits and vegetables, like folate, magnesium, and potassium, were also low. Almost one in three girls (28 percent) aged between 11-18 had levels of folate in their red blood cells which are indicative of a longterm deficiency of folate. Low levels of folate and omega-3 fats, also known to be lacking in the typical teenage diet, have also been liked with depression and other mental health problems.

Another cause for concern is the number of young people who fail to get enough calcium in their diet. Calcium is particularly important for children, teenagers, and young adults because their bones are still growing, and this is when calcium is laid down in the bones. Osteoporosis

affects one in two women and one in five men over the age of 50 in the UK. The window of opportunity of reducing the risk for osteoporosis later in life is while the bones are still growing; the more calcium deposited in the bones while the body is growing, the lower the risk of osteoporosis later in life.

Here are the mind-healthy foods most young people tend to cut out, and how to get more of them: In the 11-18 age group, intake of several vitamins and minerals were shockingly low, the NDNS revealed. Almost 28 percent of girls and 15 percent of boys had low levels of folate, and 16 percent of children had low levels of Vitamin A. One in four girls had low levels of riboflavin (vitamin B2); 48 percent of girls had low levels of iron; 19 percent of girls and 12 percent of boys had a low intake of calcium; 48 percent of girls and 27 percent of boys had a low intake of magnesium; 44 percent of girls and 23 percent of boys had a low intake of selenium; 22 percent of girls and 17 percent of boys had a low intake of zinc; 33 percent of girls and 15 percent of boys had a low intake of potassium; and 10 percent of girls and 15 percent of boys had a low intake of iodine.

So what do young people need to restore their nutrient deficiencies?

Folate: broccoli, spinach, asparagus, chickpeas, peas, and fortified breakfast cereals Vitamin B2: milk, dairy, eggs, and fortified breakfast cereals.

Iron: red meat, beans, dried fruit, fortified breakfast cereals, and chicken liver Calcium: milk, dairy products, almonds, and broccoli Magnesium: green leafy vegetables, nuts, whole grain bread, and brown rice Selenium: Brazil nuts, fish, meat, and eggs Zinc: meat, cheese, and wheat germ Potassium: fruits and vegetables, nuts, and seeds Iodine: sea salt, eggs, and whole grain products

Iyar 5778 | The Wellspring 19

Well Informed

Figures By Miriam Katz

Sleep Stats make up the internal clock of most organisms

47

50 70

hours

hours

24

the sleep/ wakefulness cycle of Somalian cave fish

4.7% 37.9%

In a study done by the American Sleep Association,

reported unintentionally falling asleep during the day at least once per month

million

reported nodding off or falling asleep while driving at least once per month

U.S. adults have a sleep disorder

Drowsy driving is responsible for

40,000

&

fatalities

1,550

nonfatal fatalities annually in the United States 20 The Wellspring | May 2018

hours

7-9

amount of sleep adults need per night

hours

10-13

amount of sleep children aged 3-5 need over a 24-hour period

U.S. adults report less than 7 hours of sleep during a typical 24-hour period

8-10

amount of sleep adolescents need per night

11-14

amount of sleep children aged 1-2 need over a 24-hour period

9-12

hours

report snoring

35.3%

amount of sleep children aged 6-12 need per night

12-16

hours

48%

of U.S. adults suffer from chronic insomnia

hours

of U.S. adults suffer from short-term insomnia

10%

hours

30%

amount of sleep infants aged 4-12 months need over a 24-hour period

Iyar 5778 | The Wellspring 21

Well Informed

Wealth of Health By Sarah Weinberger

conference with: JEANNE SHALOM WILD OATS BY JEANNE PRODUCT:

Oat balls and puffed balls

SINCE:

December 2016

LOCATION:

Brooklyn, NY

When Jeanne Shalom, the founder of Wild Oats by Jeanne, started making oat balls for her friends and family, she received rave reviews regarding the delicious and healthy treat that contains only five ingredients. After being encouraged to expand her product line into an official brand, Jeanne took the plunge. Her balls are under the supervision of Rabbi David Choai, a local rabbi, and can be found in some local stores near her Brooklyn and New Jersey homes.

WHAT MOTIVATED YOU TO LAUNCH YOUR UNIQUE BRAND?

Having always enjoyed baking, I was constantly trying to create a goodie that would provide nutritional benefits to my family as well as incorporate peanut butter, one of our favorite foods. About a year and a half ago, I came up with the idea of these oat balls. Impressed with the taste despite the wholesome ingredients, as well as the originality of the product, whoever tasted them encouraged me to start selling them. At first, I wasn’t sure about it, but I decided to start slow, and I’m really happy I did. Honestly, I never thought I would get to where I am today.

WHAT DO YOU BELIEVE MAKES YOUR PRODUCT STAND OUT IN THE HEALTH FOOD MARKET?

It’s different than any other brand or product on the market. Originally, I started out making granola, but since the market is already saturated with that, I wasn’t doing so well. The oat balls, on the other hand, are unique, and everyone loves how they’re filling and good for you at the same time.

WHAT ARE THE BASIC INGREDIENTS IN YOUR BALLS?

My balls consist of either puffed millet or oats, chocolate chips, nut butter, chia seeds, and a little honey for sweet-

22 The Wellspring | May 2018

ener. A bunch of other flavors, like peanut butter-jelly, banana, white chocolate-cranberry, and lots more are in the works.

WHAT ARE THE NUTRITIONAL BENEFITS OF OATS?

Oats are a whole grain food packed with vitamins, minerals, and antioxidants. They’re particularly lauded as a very filling food. One downside about oats is that they can be high in calories, which is why I created the puffed balls. They contain puffed millet instead of oats, a lowercalorie alternative.

WHY ARE YOUR PRODUCTS PREFERABLE TO A COMMERCIAL GRANOLA BAR? Granola bars are usually processed and contain a number of ingredients that we can’t even read.

WHERE DO YOU SELL YOUR BALLS?

I currently sell my balls in Ouri, a local supermarket, as well as at a 7-11 near my summer home during the summer season. Since we offer delivery and shipping, we accept phone and online orders, too. I hope to get my products sold by many more stores soon.

WHAT ARE THE PRICES OF YOUR PRODUCTS?

The oat balls sell for $10 per bag of 8 and the puffed balls for $12 per bag of 8. I also sell minis, which come in bags of 34 pieces for $16.

HOW MANY BALLS ARE CONSIDERED A SERVING?

Two balls are counted as a serving and can be eaten

for breakfast or as a snack. They work great as a pre- or post-workout treat, since they pack in the nutrients and provide energy.

DO YOU CARRY ANY FLAVORS FOR PEOPLE WITH NUT ALLERGIES?

As of right now, no. We’re currently working on formulating such a product.

ARE YOUR PRODUCTS ENDORSED BY CERTIFIED NUTRITIONISTS?

I created the puffed balls, the lesser-calorie alternative, with Eve Elenhorn, a renowned nutritionist and founder of FlavorfulFIT. She highly recommends them to her clients.

Two balls are counted as a fat on her plan.

WHAT CHALLENGES DID YOU FACE IN LAUNCHING YOUR BRAND?

When starting any brand, there is the fear that the product won’t sell, which was something I definitely experienced. Other challenges I faced were building a following and making sure my product had a great taste that everyone would love.

WHICH OAT BALL FLAVOR IS MOST POPULAR?

There isn’t one flavor that’s most popular; one doesn’t sell more than the others. Perhaps this is because everyone has their own specific flavor that they like best. The three flavors I mostly make are the peanut butter oat balls, peanut butter puffed balls, and peanut butter-jelly balls. I guess peanut butter is the winner.

WHICH BALL WOULD YOU RECOMMEND TO SOMEONE WHO WANTS TO GET A TASTE OF YOUR PRODUCT?

I would recommend they start with the peanut butter oat balls and go from there.

WHO IS YOUR TARGET MARKET?

Mostly teenagers and young mothers who are looking for a healthy and solid snack.

DO YOU WORK FROM HOME OR FROM A COMMERCIAL KITCHEN

As of right now, I work from home. Since the company is fairly new. a commercial kitchen isn’t within my budget.

I’m planning to move into a commercial kitchen within the next year or two. Baruch Hashem, I’m getting to the point where I’ll need one!

HOW DO YOU JUGGLE THE WORKLOAD WITH YOUR OTHER RESPONSIBILITIES?

It’s definitely a struggle to manage the workload. I try to plan ahead every week to make sure everything is in order.

Usually I take one night a week and bake a lot to fill all the orders. Sometimes though, I get last minute orders and bake specifically to fill them because I have a hard time saying no.

HOW DO YOU COME UP WITH ORIGINAL FLAVORS?

Baking is one of my hobbies, so I usually look out for different flavored products that can work well with the balls. I also keep my eyes open for ideas from the media.

ANY ADVICE FOR SOMEONE WHO WANTS TO LAUNCH A HEALTH FOOD BRAND?

Don’t give up! In the beginning it might seem like everything is going slow, but if you have the confidence that your company could be great, that’s the key.

Also, make sure to surround yourself with people who encourage you. I know that without my supportive family, I wouldn’t be where I am today.

Iyar 5778 | The Wellspring 23

Well Informed

Health Ed By Judy Lieber, CNC

Headaches With 80-90% of the population suffering from a tension headache at one point in their life, it’s hard to find the lucky person who hasn’t experienced one. Before you pop another Advil® or Tylenol®, let’s examine the three main types of headaches so you’ll know how to treat them, as well as prevent them in the future.

2

A. Affects both sides of the head B. May be accompanied by nausea, vomiting, or increased sensitivity to light and sound C. Worsens with daily activity D. Pain may pulsate

Answer: False.

Of the three main headache types—tension, migraine, and cluster—tension headaches are the most common. This type of headache is generally experienced as a tight band of pain around your head, a dull ache or pressure, and may occur more than 15 days a month (chronic). It lasts from 30 minutes to a week. Tension headaches are caused by muscle contractions in the head and neck regions, usually as a result of consumption of certain foods, dehydration, stressors, or prolonged screen time.

Migraines affect about 25% of women and 8% of men. 85% of sufferers report some sort of trigger that kicks off their migraine headaches. Migraine headaches tend to first appear between the ages of 10 and 45.

3

Which is not a characteristic of a migraine headache?

|

1

True or false: The most common variety of headache is a migraine.

Answer: A. Although migraine headaches, which are generally throbbing and severe, may affect both sides of the head, they can affect only one side, as well. Most medical experts believe that a migraine attack begins in the brain and involves nerve pathways and chemicals.

True or false: Migraine treatment is aimed at relieving symptoms and preventing additional attacks.

Answer: True.

If you know what triggers your migraines, avoiding those triggers and learning how to manage them may help prevent and lessen migraine pain. Treatment may include resting in a quiet, dark room; holding a hot or cold compress to your head or neck; massage; consuming a small amount of caffeine; over-the-counter medication; or nutritional supplementation. Many migraine sufferers find that chocolate, dairy, or MSG triggers a headache. Staying away from those foods may be helpful. If stress is a trigger, stress management is key in preventing migraine headaches.

4

What is the main characteristic of a cluster headache?

A. Usually affects the entire head B. Occurs on and off for weeks at a time over the course of a few months C. Causes sleepiness D. Tends to develop at different times of day or night

Answer: B. Cluster headaches, which are rare, and mostly affect men and smokers, recur for weeks at a time, generally developing at the same time of day or night. They usually affect one side of the head, often behind the eye, and may cause agitation or a restless feeling.

24 The Wellspring | May 2018

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.

RELAX TO THE MAX™ Related to Health Platform pg. 12

MEL-O-CHEW™ Related to Cover Feature pg. 34 Instituting behavioral and practical changes into the bedtime routine are highly recommended to ensure that children receive the hours of sleep they need for proper functioning and development. But when sleep doesn’t come, a dose of Mel-O-Chew™ goes a long way in helping restore healthy sleep cycles.

Especially after a change in schedule, such as after a family simchah, Yom Tov, or extended vacation, a small dose of melatonin puts children back on track so they can fall into a deep, calm sleep.

As recommended by Rabbi Hirsch Meisels, Relax to the Max™ contains just the right combination of nutrients to promote relaxation. Formulated with inositol, L-Theanine, L-Taurine, and other important nutrients, this supplement provides relaxation support without drowsiness.

LIVAMAX™ Related to At the Dietitian pg. 60

DIGEST TO THE MAX™ Monthly Dose pg. 62 If lactose or gluten intolerance is diminishing from your quality of life, a daily dose of Digest to the Max™ may be all you need to be able to enjoy these food groups again. This unique formula targets digestion of dairy sugar (lactose) and dairy protein, as well as gluten digestion, by providing the body with the enzymes necessary for the proper breakdown of these foods.

As registered dietitian Tamar Feldman explores, a healthy gallbladder is crucial for optimal functioning. One proven way to ensure gallbladder and liver health is with Maxi Health’s Livamax™, a unique formulation that combines a standardized extract of 80% silymarin, the active ingredient in milk thistle, with dandelion root.

MIGRAINE MAX™ Related to HealthEd pg. 24 If you’ve ever had a migraine headache, you know it’s no fun, which is why you’ll be glad to learn about Maxi Health’s incredible, all-natural Migraine Max™ supplement.

Containing nine active ingredients that are safe and gentle, such as feverfew extract, CoQ10, magnesium, and ginger, this formulation of natural ingredients does wonders in releasing the tension in the brain and easing the ache once and for all.

Ask for these products at your local health food store.

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

Selection Guide

Well Informed

Dedicated to Health by Chana Dunner

10 QUESTIONS

FOR SHEVI ROSNER MSN, RN-C

VICE PRESIDENT OF THE ORTHODOX JEWISH NURSES ASSOCIATION

OJNA IN A NUTSHELL:

1

WHAT MOTIVATED YOU TO LAUNCH YOUR ORGANIZATION?

In 2008, when Rivka Pomerantz, BSN, RN, graduated from nursing school, she felt a need to connect to other frum nurses. In her search for support and the proper forum to discuss topics related to nursing and halachah, including Shabbos, she created an online forum for discussion.

Over time, this evolved into our very active and busy Facebook forum, which now has close to 1,800 members.

Over the years, Rivka, along with other nurses, organized annual nursing conferences in New York and New Jersey, and in 2016, OJNA became incorporated as a non-profit organization.

In the last few months, OJNA has become a very active and supportive organization that offers many services, such as continuing education, networking events around the country, writing and resume assistance, and a job board. It has recently published the inaugural issue of a quarterly nursing journal.

The highlight event of OJNA is the annual nursing conference.

This year it will be held at the Lander College for Women, on May 10, 2018. We are offering 6.8 contact hours and a full day of educational and interactive sessions on relevant topics to Orthodox Jewish Nurses. This year’s topics include: genetic testing, PANDAS (Pediatric Autoimmune Neuropsychiatric Disorder Associated with Strep), anti-vaccination, legal issues related to nursing, transformational leadership, women’s health, reproductive technology, and atopic dermatitis.

All nurses have continuing education requirements in order to maintain their licenses and certifications, but many conferences are held over weekends, presenting difficulties for frum nurses. Our conference now offers a significant portion of the credits a nurse needs to attain each year.

26 The Wellspring | May 2018

2

OJNA is a non-profit organization that provides support, networking events, career development, and job opportunities for frum nurses.

WHAT IS YOUR CURRENT ROLE AT OJNA?

As vice president of OJNA, I have been involved in bringing the organization to a new level. I have recruited board members, and together we have worked to enroll members and create the various programs we wanted to offer. Membership is voluntary but entitles you to all the perks and programs offered on our website. Currently, the association has close to 100 members via our website.

We put out a call to our nurses for volunteers and placed them on various committees, based on their interests. With a lot of focused dedication and time, we were able to roll out the various programs such as: new-graduate mentorship program, publication of our first issue of a quarterly nursing journal, formation of a job board, writing and resume assistance, and continuing education modules accessible on our website. The website, alone, took about 100 hours of my time!

We also recruited nurses around the country to run their local chapters and to network in their area, including holding a networking event.

I also do a lot of marketing for the organization to bring in ads for the journal, to enlist companies and camps to post jobs on our job board, and to gain sponsors and vendors for our upcoming conference.

3

WHAT IS ONE GREAT CHALLENGE YOU FACE IN RUNNING THE ORGANIZATION?

As nurses, most of us hold full-time jobs, and the creation and growth of our organization has taken a tremendous amount of time and devotion. However, with dedication and commitment, we have grown the organization and have received wonderful response and involvement from our members.

5

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

At the 2016 nursing conference, Rabbi Elchonon Zohn spoke about issues related to kavod hameis and the halachic issues nurses need to know when dealing with a frum dying patient. His lecture was well received by the nurses, who had never been taught about these sensitive halachic issues. I used this information in my own work, by creating an informative poster that educates the doctors and nurses in my unit and the entire hospital about the unique issues related to death and dying for frum patients.

6

WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT NURSING?

Nursing can be a demanding and stressful profession, but it is also rewarding and provides flexibility, which frum nurses appreciate. OJNA is here to support Orthodox nurses succeed and grow in their work, no matter what kind of nursing environment they work in. Whether a nurse practices in a hospital, clinic, nursing home, or does home visits, OJNA can be a valuable resource.

We understand the issues and barriers frum nurses deal with, and are able to educate, support, and network with each other to strengthen ourselves.

9

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

OJNA has an online forum with close to 1,800 members, where nurses can share experiences and get feedback and support from other nurses who understand what they are going through.

4

CAN YOU SHARE A STORY THAT HIGHLIGHTS THE WORK YOU DO?

I have been working one-on-one with many new graduates to help them find jobs, prepare for their interview, and navigate those first few difficult months of their job.

Recently, I was able to guide a nurse, Miriam S., concerning which Master’s program is best suited to her personality.

She needed someone to hear her out and direct her in which advanced degree to pursue.

I work in the NICU at Columbia Presbyterian and also function as one of the night shift charge nurses. I helped several OJNA nurses find jobs at my hospital, two in my unit, and I mentored many of them as they navigated their nursing journey.

One specifically, Anna R., is now pursuing a Masters in Nursing Leadership. She has transformed herself from a novice bedside nurse to a superb and confident charge nurse. With encouragement, many of our OJNA nurses have advanced in the field, making a true kiddush Hashem and being models of frum, honest, hardworking professionals.

7

WHAT WAS THE MOST INTERESTING REQUEST YOU’VE EVER RECEIVED ON BEHALF OF A FAMILY/INDIVIDUAL?

Many non-nurses have requested to join our organization. Representatives of healthcare companies, medical vendors, and potential employers, such as camps, have all joined in order to be able to attend our events so that they can meet nurses, as well as post available jobs on our online job board.

8 10

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

From my own experience, and that of other nurses I speak to, the most rewarding part of the job is seeing the tangible impact that we make in the lives of our patients, from young to old, and their families. The toughest parts can be the long hours, including overnight shifts, and the strain of dealing with family members facing very stressful situations.

WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED?

Our prior conferences have resulted in tremendous feedback from nurses who attended, both concerning the illuminating content of the presenters as well as the opportunity to network and talk in person with dozens of other frum nurses. These compliments have inspired our team to expand and improve on the previous conferences—we expect to have a record number of attendees this year and are offering continuing education credits for the first time—as well as to increase the services OJNA offers its members.

Iyar 5778 | The Wellspring 27

Well Informed

Dedicated to Health

IMPACT FROM THE CONFERENCE GOLDIE BURSTEIN RN-C, BROOKLYN, NY: The conferences provide an opportunity to gain knowledge and insight on a wide range of topics related to medicine through the lens of the Orthodox patient. Having worked in a women’s health center for 18 years, the speakers have provided me with a deeper understanding of the challenges faced by our community, as well as sensitizing me in recognizing the signs and symptoms of domestic violence, eating disorders, substance abuse, and postpartum depression. I am now better able to explain to my patients the benefits of first trimester screenings and ultrasounds during pregnancy.

I have gained a greater understanding of the source of my patients’ pain and challenges, as well as communication skills and resources for support, which have enhanced my nursing skills and the care I am able to provide my patients.

LINDA SEGEL, BSN, RN, BROOKLYN, NY: Each OJNA conference has been a learning experience for me, especially in the field of frum nursing. Through them, I have become more aware of the problems facing our community, especially concerning abuse and drug overdose.

However, the most recent conference had the most impact on me, as the only Jewish nurse working in a non-Jewish facility with elderly patients. Rabbi Elchonon Zohn, founder of the National Association of Chevra Kadisha, spoke about kavod hameis and what is required of the frum nurse. He alleviated many of my concerns regarding death and dying situations. I am now able to give the patients the dignity they deserve according to halachah, as well as giving guidelines and contact numbers to the medical team when I am not available.

Shevi can be reached via The Wellspring.

28 The Wellspring | May 2018

ROCHIE SIMCHI BSN, RN-C, PASSAIC, NJ: A few years ago, Rebbetzin Esther Jungreis spoke at our conference. She was so appreciative of the nurses who took care of her husband when he was sick. She left us with a strong message to “be a blessing.” She had many of us in tears. That was the first time I met her in person, and her talk has left such an impact on me and how I practice as a nurse.

CHANIE FINGERER BSN RN-C, WATERBURY CT: I found a lecture on the halachic perspective on early perinatal testing given by a rav in 2015 to be very eye opening as to why someone should choose to have first trimester screenings. Janet Stein, MD, a maternal fetal medicine OB, explained what the tests are for and how they are much more accurate than screenings done later in pregnancy. The rav explained where the hesitance in our frum culture to test stems from and educated those present on why in many cases it can be in fact halachically relevant to test. As an L&D nurse, I have used this knowledge to educate frum pregnant women, as well as a community rav. He consequentially asked me for original speaker’s contact information. I hope that this connection may help him counsel even more Jewish families and challenge the common assumption of perinatal testing being against halachah. Instead, it may actually improve maternal and fetal outcomes and improve quality of life.

YOUR BABY HAS GREAT TASTE.

’

-

‫חלב ישראל‬

Living Well

Ask the Nutritionist By Shani Taub, CDC

The Nuts and Bolts of Snacking

Q A

I know to stay away from “low-fat” treats, but I do enjoy having a natural snack at least once a day, my favorite being almonds and pistachios. Which one would you recommend? And since I like nuts more than many other proteins, can I use them as my protein at a meal?

It’s good to hear that you’re avoiding “low-fat” treats, many of which are not conducive to weight loss or a healthy lifestyle at all. While natural snacks like nuts are a better choice, my ideal recommendation, however,

also provides you with balanced fuel when you need it the most. If you start your day with a nutritionallybalanced breakfast, your body won’t be hungry until lunchtime. The same holds true for the time between lunch and dinner. If you’re eating right, with the exception of one fruit between breakfast and lunch, and one between lunch and dinner, the average body does not require more food during this break.

If you’ve been accustomed to snacking all your life, you may find this advice hard to implement. It’s not easy to go from constantly grazing to consuming only three meals over the course of an entire day. Take the time to wean yourself from this habit.

Gradually eliminate one snack at a time, until you’re left with the core, nutritionally-packed meals.

is to train yourself to avoid snacking in general.

In my experience as a nutritionist, and in my own life, I’ve found that the ideal way to stagger caloric intake throughout the day is to eat three proper meals with no snacking in between (except for fruit, within limits). This system not only prevents overeating, but

30 The Wellspring | May 2018

If you do choose to snack on nuts, however, or to replace them for the protein at your meal, I would recommend that you go for a serving of almonds (about 12 for a snack, 23 for a meal). Packed with protein (6 grams per meal serving), healthy fats, and fiber (4 grams), plus vitamin E (35% daily value), magnesium (20% DV), riboflavin (20% DV), calcium (8% DV) and potassium (6% DV), they make for a great filler. If you’re

able to stick to the amount you intend to eat, which may be difficult with small foods, it’s a great protein choice.

I often recommend almonds as a protein choice for clients who are nauseous and thus unable to consume the usual protein fare, such as poultry or fish, as well as to people who are allergic to other proteins, like dairy,

but not to nuts.

If you like pistachios, 12 of them work as a fat at a meal. However, I do not recommend eating them, since they’re what I call a trigger food. Since it’s hard to stop after one serving, most people would rather not start in the first place.

The Ideal Snack The trick to filling up between meals so you’re not starving in between is to pack in the fiber. One food group that provides this nutritional benefit is fruit, which also offers great taste and does not involve extensive prep.

Here’s a list of nutritional benefits in three popular, ready-to-eat fruits: Apple Calories: 95 Fiber: 4.4 grams (17% DV) Plus! vitamin C, vitamin A, calcium, and iron Banana Calories: 105 Fiber: 3.1 grams (14% DV) Plus! vitamin B6, 1 gram of protein, and free of fat, sodium, and cholesterol

Perfect Example If consuming only three meals a day with no snacks in between seems impossible, keep in mind that all behaviors can be learned. Here’s a case in point. This past Pesach, all kosher chewing gum available on the market contained kitniyos. Of course, this meant those who don’t eat kitniyos could not have gum for eight days. For people who are accustomed to chewing gum on a daily basis, this was tough. Still, we all managed. If something is important to us, we can do it.

Nectarine Calories: 70 Fiber: 3 grams (14% DV) Plus! vitamin C, 2 grams of protein, and potassium

Natural Isn’t Always Better While natural foods, like nuts, are more nutrient-dense than prepared foods, like pretzels, people often err in thinking that by eating a healthy snack, they’re not consuming calories.

Portion control is important regardless of the snack content, especially so with finger foods.

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.

Iyar 5778 | The Wellspring 31

Living Well

In Good Shape By Syma Kranz, PFC

In-House Trainer Upper Body Moves

At The Wellspring, the correspondence we receive from readers concerning fitness is most frequently requests for targeted exercise moves. In the last installment, fitness trainer Syma Kranz shared her best moves for lower-body fitness. In this article, she offers her six best exercises that target the upper body without the use of weights.

Even if you take little time out of your schedule to exercise, chances are the lower half of your body is getting a workout as you walk from place to place. The upper body doesn’t have the luxury of this built-in workout, though, and will remain flabby and untoned unless you take the time to exercise it. While you may not care if you have the appearance of strong biceps or pectorals, it’s beneficial to have muscle wherever you can. At rest, muscle tissue burns calories faster than fat does, so toning your entire body is a more efficient way to burn calories and ultimately lose weight. Additionally, most upper-body exercises require a tightened core to keep balance and form. However, the upper body is not a single entity, so be sure to work the different muscle groups to get the greatest benefit.

While different exercises focus on different muscles, all the parts of the body are still required to work together, making upper-body exercises essential. Strengthening your upper body, especially the shoulders and back, will give you the posture to prevent unnecessary injuries and maintain form in lengthy, grueling workouts. Toned and strong arms will also help propel you in other exercises that rely heavily on your legs. Working the upper body also

32 The Wellspring | May 2018

strengthens abs and core muscles, and helps you burn calories at a faster rate.

While many upper-body moves involve gym mainstays like dumbbells and barbells, arm exercises without weights are a fantastic way to put your muscles to the test, too.

After all, the weight of your body is equipment in its own right—you can use it to load your arm muscles and make them work. Another big bonus: many no-equipment arm exercises, like planks and push-ups, also require you to engage your core, so you’ll squeeze in an abs challenge, too. While planks and push-ups are also total-body movements, when you stack them alongside other armfocused exercises, you work on burning out your arm muscles faster than the other muscles in your body and help build a strong upper body. These moves are sure to work your biceps, triceps, and your entire shoulder girdle (which includes your pecs, delts, and lats), all of which are important for activities of daily living like carrying grocery bags, your own suitcase, or pulling yourself out of a pool.

They also all contribute to helping you stand a little taller, especially if you have a desk job and sit all day long.

If any of these exercises are new to you, that’s great.

When you focus on just using your own body for resistance (and not adding weights) it’s easier to learn proper form and prevents potential injuries that arise when you start with weights. Plus, you can do these exercises anywhere at any time, increasing the likelihood of you actually doing them.

1. PLANK UPS

2. INCHWORM

Works arms, shoulders, and core.

Works shoulders, abs, and back.

Start in high plank. Bend one arm to bring your elbow and your forearm to the floor.

Bring the other arm down so that you’re in a forearm plank.

Push back up to the start position, placing each hand where your elbows were.

Repeat this movement, alternating which side you lower first with each rep.

Repeat for 10-15 reps.

Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor.

Walk your hands forward so that you’re in high plank.

Your shoulders should be stacked directly above your wrists.

For an extra challenge, add a push-up.

Walk your hands back toward your feet and stand up.

Repeat for 10-15 reps.

3. PUSH-UPS

4. TRICEPS DIPS

Works triceps, shoulders, and core.

Works triceps, back, and core.

Start in high plank with your shoulders above your wrists and your spine long.

Bend your elbows and lower your body to the mat.

Sit on the ground with your legs in front of you and your back up against a chair or step. Place your palms on a chair or step behind you, fingers facing toward your body.

Push through the palms of your hands to straighten your arms.

Straighten your arms to lift your legs and glutes off the ground, then bend your elbows to lower them back down, without letting your glutes touch the ground.

Drop to your knees if this is too challenging.

Keep your heels on the ground and make sure to keep your elbows directly behind your body during this exercise.

Repeat for 10-15 reps.

5. LATERAL PLANK WALKS

Works shoulders, arms, and core.

Start in high plank with your shoulders above your wrists and abs tight.

Step your right foot and your right hand to right side, immediately following with your left foot and your left hand. Take a few “steps” in one direction, then walk in the opposite direction.

Repeat for 10-15 reps.

Repeat for 10-15 reps.

6. PLANK JACKS

Works shoulders, core, and glutes.

Start in high plank.

Keeping your core engaged, jump your feet out and in, like jumping jacks.

If your wrists bother you, try this move on your forearms.

Repeat for 10-15 reps.

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.

Iyar 5778 | The Wellspring 33

Living Well

Cover Feature

34 The Wellspring | May 2018

And Bedtime Happened,

Happily Ever After How to turn the bedtime nightmare into a dream Sabrina Stempel, CSC

As any parent knows, it takes a village to raise a child. While childrearing entails many responsibilities, one that leaves us most exasperated and depleted is the bedtime routine, or lack thereof. With proper direction and guidance, however, we can turn sleep into a pleasant, peaceful activity for our children, ensuring that they get the rest they need for proper growth and development.

Iyar 5778 | The Wellspring 35

Living Well

Cover Feature

The term “sleep training” is widely misunderstood and misinterpreted as ensuring that your baby “sleeps through the night,” employing “tough love,” or “letting your baby scream for hours until they fall asleep.” In reality, sleep training is guiding your child’s sleep patterns during both night and day according to their body’s natural sleep-wake cycles, to maintain their health and stability. Similar to toilet-training, a parent coaches the child to learn how to use a natural bodily function that she cannot figure out on her own. Sleep training is highly individual in methodology. Although there are many different ways to teach a child to sleep at any age, each method should be applied with much love, care, and good intentions.

mas that frequently come up concerning children’s sleeping patterns.

Newborn: 0-4 months Your six-week-old baby is awake through the night, nursing every two hours. You’re worried because you’ve been told by friends that your baby should be sleeping through the night by now.

It’s completely healthy and normal for a newborn to wake up at night to eat. In fact, your baby needs to be An integral component of sleep training is creating eating at night in order to fuel her rapid brain develand maintaining a routine that is appropriate for the opment. Additionally, nighttime breast milk contains child. Routine is vital for children of all ages. Waking high levels of tryptophan, a sleep inducing amino up in the same place every morning and knowing exacid, which will help your baby sleep better. There are actly what will happen that day imbues a child with some sleep books that promote sleep training your security and confidence. Children who don’t have a baby as early as 4-6 weeks of age, which causes new schedule tend to lack self-confidence, which negmoms to go into panic mode when atively impacts their emotional their newborn wakes up throughwellbeing and social skills.

WAKING UP IN THE SAME out the night.

Certified sleep consultants PLACE EVERY MORNING New parents should realize (CSCs) educate, guide, and coach AND KNOWING EXACTLY that there is a difference between parents in solving their child’s “could” and “should.” Babies under sleep struggles. As a CSC, I exWHAT WILL HAPPEN THAT four months have not yet fully deplore possible underlying factors DAY IMBUES A CHILD WITH veloped their circadian rhythms that may be causing the problem.

I review with the parents the ba- SECURITY AND CONFIDENCE. (sleep-wake cycles) and cannot physiologically be scheduled to by’s current schedule (if there is sleep. Therefore, during the newone), sleep environment, nutrition, born stage, focus on getting your baby on a feeding family dynamics, medical issues, and the emotional schedule rather than a sleep schedule. When your wellbeing of both the child and the parents. If the child baby is older than four months, you will see her sleep is still experiencing sleep issues after we have adstart to fall into a pattern. For now, keep your baby in dressed or eliminated the cause, we move to the next sunlight as much as you can during the day and in step of actual sleep training. darkness at night. Natural sunlight will help her body The method I will advise the parents to use is based set its clock. If the weather prevents you from getting on the child’s personality and health, as well as the outside, keeping her in the sunniest spot in your home parents’ comfort levels and parenting style. Parents is sufficient. should never feel that they must do something they At the four-week wellness checkup, your pediatrifeel uncomfortable with or that goes against their gut cian may tell you that “your baby has regained all of feelings. Just because one way worked for your friend her birth-weight, so she doesn’t need to eat at night or sister’s baby doesn’t mean it’s appropriate for you anymore.”

This might inadvertently make you think and your family. When choosing a sleep consultant, that something is wrong with your baby. What the always ask if she works with more than one method, doctor really means is that theoretically, if the baby so you won’t be bound to one technique that may not doesn’t wake up to eat, that’s okay. You don’t need work for your child, or that makes you uncomfortable. to wake her after four hours, as you may have been Aside from the health benefits that children gain told in the hospital. Your baby “could” sleep through from good sleep hygiene, teaching your child better the night, if you’re lucky, but it’s uncommon, and she sleep habits may be necessary if their lack of sleep is doesn’t yet have to be taught to do so. The majority of affecting your own physical and emotional wellbeing. babies need night nutrition for proper growth and deProper quantity and quality sleep is vital for parents, velopment. A formula-fed baby may sleep for longer too. stretches at night than a nursed baby since formula Let’s examine some common questions and dilemtakes longer to digest, but it’s not a guarantee.

36 The Wellspring | May 2018

It’s natural and normal for babies to need to eat every two to four hours during the newborn stage. Some babies stick to this schedule until they have doubled their birth-weight. Aside from the benefits the baby gains from night feeding, it’s important for the mother to nurse often to maintain her milk supply in these early weeks. If your child is one of those angel babies who allows you more than five-hour sleep stretches, make sure to pump once or twice at night.

If your baby wakes up less than two hours since her last feed, it’s likely that she’s uncomfortable rather than hungry. Ensure her diaper is clean, swaddle her tightly (my favorite is the Woombie® swaddle), and help her burp. If you see a pattern of too-short stretches, carefully review the foods and drinks you consumed in the last few days. Try to pinpoint anything that may be causing gassiness and eliminate it from your diet for a few days. If all of these things are in check and your baby is still waking up less than two hours from her last feed, it’s possible that your milk supply has not come in completely. You may need to nurse more often or supplement with formula temporarily. Reach out to a local lactation consultant to check that your baby is latching on properly and getting enough milk in a feeding. If your baby is formula fed, try a different brand or a gentler formula. Reach out to a pediatric gastroenterologist if you feel that your baby has digestive issues.

Infant: 5-17 months When you put your ten-month-old in her crib for a nap, she babbles and talks for an hour instead of falling asleep. She used to be a great sleeper! Why is this happening, and what should you do?

Just when you finally get your baby on track and she’s been sleeping well for a while, she throws you a curve ball. This will happen every couple of months, and it’s tricky to figure out what to do. It’s very likely that your baby is ready for a schedule change. Try making naps later by a few minutes each day and see if it makes a difference. Another factor to examine is the level of stimulation the baby needs at this age. It’s easy to get used to leaving your baby on the floor with a few toys to keep her entertained while you get things done in the house. However, at the age of about eight months, a baby needs more stimulation. Ten minutes of “tummy time” is not enough. Before making changes to your baby’s schedule, try adding more activity and stimulation to her day. Take her for a walk in the stroller, play drums with her using your pots and pans, play music and practice clapping and singing, go grocery shopping before nap time and let her touch and

feel all the produce you buy. Be creative and find activities your baby enjoys.

On the other hand, you want to avoid over-stimulation. A long day in the sun or heat, going to an amusement park with your older kids, or having lots of kids over for a birthday party can be over-stimulating for her. She might tire out sooner than usual and need an earlier nap or bedtime. Pay attention to her cues— rubbing eyes, spacing out, crankiness— to figure out her stimulation threshold. Typically, when she talks and babbles in her crib it indicates that she isn’t tired enough to sleep, whereas crying or screaming means she is overtired.

Toddler: 18 months–3 years Your baby slept perfectly until two months ago, when she turned eighteen months. Now she is up a few times at night and tries to climb out of the crib. Should you switch her to a bed? Why is she acting this way?

This is a loaded question. The first thing to address here is the change in your child’s sleep habits. Some call this stage the “18-month sleep regression.” I prefer to call it the “18-month role change,” because it’s not a regression. Your infant is gradually turning into a toddler and needs to adapt to the various emotional, physical, and biological changes she’s experiencing, which can create anxiety. You may notice that your child has separation or stranger anxiety.

The change from babyhood to toddlerhood also requires a schedule change. At 18 months your child has probably dropped down to one nap but still needs about 13 to 14 hours of sleep per day, according to the American Academy of Pediatrics. This is the age when imagination starts to develop, which might lead to nightmares, causing night waking or difficulty falling asleep from fear. Most 18-20-month-olds are not verbal enough to tell you what they saw in a dream or what they’re afraid of. If your child wakes up with a fearful cry rather than a typical cranky, over-tiredsounding cry, it’s important to respond and not ignore.

She needs reassurance that her parents are there to support and protect her. Overtiredness can cause nightmares and night-waking to escalate, so make sure that your child is taking one good nap (1½-2 hours) in the middle of the day and is getting to bed on time.

Climbing out of the crib is all too common and is one of the most challenging stages to go through with a toddler. Ideally children should sleep in a crib until three years old, since below this age they’re not mature enough to comprehend the concept of staying in

Iyar 5778 | The Wellspring 37

Living Well

Cover Feature

a bed without walls. A crib with four walls gives a child the message to stay where she is. Once the walls of a crib are taken down, you can be certain that a child under three years will venture out at some point in the night; probably to her parents’ room. If a toddler shows signs that she might start climbing soon, putting one leg over the crib rail for example, immediately say “No! That’s dangerous, you can get hurt.” Crib tents used to be very popular, but they are no longer sold in most parts of the US because of safety hazards, but there are some other things you can try.

Turn the crib backwards and place it in the corner of the room so that only one side is accessible. Using a sleep sack over pajamas is another way to prevent the child from being able to climb. If your child knows how to unzip her clothing, put the sleep sack on backwards. Put pillows on the floor around the crib so that if she indeed takes the plunge, she will have a soft surface to land on. Avoid unnecessary pillows, blankets, stuffed animals, the DockATot™, or anything else that your child can use as leverage to climb. Sometimes a child can still climb out even after making all of these changes. If this happens put her back in the crib immediately after each escape attempt. Repeat to her that it’s dangerous to climb out, it’s time to go to sleep, and she has to stay there until the morning.

Usually after a few rough nights of back and forth, the child stops climbing.

If you’ve tried everything imaginable, but your little Houdini is unstoppable, it’s safer to take away the crib to avoid injury. Convert the crib to a toddler bed with a rail instead of switching the child to a bed. This way, at least she’s surrounded by three-and-a-half walls.

I’m often asked if there’s an age at which a child is too old for a crib and needs to be switched to a bed. The answer is that you can keep a child in a crib as long as you can, until they have physically outgrown the crib either in length or weight limit. A common mistake is switching a child out of a crib early so that a new baby can use it. Instead, buy a second crib or bassinet for the baby until your older child is ready for a bed.

Preschooler: 4–6 years As a baby, your daughter was always a good sleeper. Now it takes hours for her to fall asleep; she’s constantly asking for things, coming out of bed at bedtime, and wanting to come to your room in the middle of the night. What can you do?

When children reach preschool age it becomes more difficult to pinpoint the issue underlying sleep disturbances. They begin to feel big emotions but are not sure what they are, what to do with them, or how to

38 The Wellspring | May 2018

express them. Your daughter might seem happy and content during the day, but once bedtime rolls around she’s a different kid. She might act scared, clingy, or irrational. This is all normal. As your child is getting ready to relax and go to sleep, all of the thoughts, feelings, emotions, and events of the day replay in her head. If she had a frightening dream recently, she may be afraid to experience it again. A sleep setback at the preschool age is either due to emotional changes as she develops, external or environmental changes experienced by either the child or a family member, or a bedtime which is not age-appropriate.

Children between ages four and six years start to wonder whether they’re good or bad. They begin to empathize and worry about what others think of them. Many children seek physical connection in order to feel a sense of security. This can contribute to your child coming to snuggle with you in your room in the middle of the night or coming out of bed to get your attention. I find that parents who work full-time have a greater struggle in this area. Balancing work and kids is challenging. Find time in your day, whether it’s breakfast time or right before bedtime, to spend 10 to 15 minutes of one-on-one time with your child. No siblings around, no phones, no disturbances. Often stay-at-home parents will argue that this cannot be an issue for them because they’re home with their child full-time before and after school. Yes, that’s true, but how much of that time is your phone in your hand? How much of that time are you busy with your other children?

Making a conscious decision to put everything aside to take a few minutes alone with each child can be eye-opening.

We might fail to appreciate how busy and distracted we appear in our children’s eyes.

If your child has recently started school, she must get

used to specific rules and expectations she may not have at home, as well as learn to interact in a new social setting. Depending on your child’s personality, this can make her nervous. At the same time, she will want to find ways to gain some control over her environment or peers. If your child is not successful in finding this “control” at school, she may try to get it at home.

If you find that your child is trying to control bedtime (where, how, and when she sleeps), gently show her that the parent is the one who controls the bedtime rules, but she can also be involved. For example, you want the bedtime routine to involve bath, pajamas, story time, and a song, but she can choose which pajamas she wants to wear, which soap and toothpaste to use, which books to read, and which song to sing.

Using terms like “Let’s go upstairs,” “Now it’s time for our story time,” “We can read two books tonight” when giving commands, helps her feel more relaxed toward completing her tasks, knowing that she’s involved in the plan with you. Take advantage of every opportunity where she can control something and make sure that your wording has an emphasis on her. For example, “Do you want to wear the blue shirt or the white shirt today,” “You can choose between mint or bubblegum toothpaste.”

In order to enable your child to open up to you and express her feelings about external factors that may be influencing her behavior, you need to consider all possible factors that could be contributing to her anxiety. Perhaps you or your husband recently started a new job with different hours, you hired a new babysitter, your child started going to a new school or has a new teacher, or Mommy is expecting a baby or recently gave birth.

If your child is able to draw a picture or is beginning to write, you can give her a journal to use before bed.

Encourage her to draw or write about anything she is thinking or worried about, or about something that happened that day. This activity has two main benefits. First, you’ll gain an understanding of what is on her mind and can now open up a conversation about it. Second, you’re reducing the chances of her having a nightmare because she has emptied those images and thoughts from her system.

Since sleep plays such a vital role in your child’s development, taking the necessary measures to ensure that it’s a smooth and consistent process is crucial.

Once your child gets a full night’s sleep on a daily basis, her days—and yours, will be infinitely more productive, happy, and fulfilling.

Reasons your child may be waking up at night: • Naps are too short or too long • Bedtime is too late • A parent is present while the child is falling asleep (5 months and older) • Daytime caloric intake is too low (0-12 months) • Habitual waking from parent’s intermittent reinforcement • Child is unable to fall asleep on their own initially at bedtime (5 months and older) • Sleep disorder

Sabrina Stempel, founder and owner of Baby Sleep Train™, is a Chicago-based certified maternity and pediatric sleep consultant and the Midwest Regional Director for the Association of Professional Sleep Consultants. She works worldwide with parents of children ages newborn-6 years old. She can be contacted through The Wellspring.

Iyar 5778 | The Wellspring 39

For those those with with For higher standards. standards.â„ â„ higher

FFoouur H r o FFrroom Houurrss mFFieield ld ttoo PPee eeleledd. .

Sourced from Sourced from Spain, Spain, where where the the warm warm sunny sunny days days and andcool, cool,refreshing refreshing nights produce a firm, deeply purple treat.

Each beet is picked, nights produce a firm, deeply purple treat. Each beet is picked,blanched, blanched, peeled, and peeled, and cooked cooked fresh fresh from from the the field field in in less less than than four fourhours, hours,totoensure ensure aa naturally sweet taste with no earthy flavor. naturally sweet taste with no earthy flavor.

The The beet beet is is on! on!

ISSUE 28 MAY 2018 IYAR 5778

spring in your plate enjoy a wholesome meal in the great outdoors

NUTRITION FACTS KIWI HAS MORE VITAMIN C THAN AN ORANGE

For those with higher standards.℠

Perfe Roast ctly ed Perfec & Blend tly ed

The perfect picture of childhood — carefree, innocent, and the freedom to dream. Bathe two soft slices of bread in a creamy delight, wrap yourself in the warm cocoon of natural, nutty goodness, and enjoy a perfectly blended trip down memory lane — no stir necessary.

Eat Well

Recipes

Dear Cooks, While the weather these days may have you pulling out your soup pots once again, we hope and pray that spring temperatures appear on the horizon sooner rather than later. To me, spring conjures an image of color. With the trees in full bloom and beautiful flowers sprouting around us, I’m in the mood to fill my plate with an array of color, for which vegetables do a magnificent job.

Even if you’re feeling that chill in the air, you can take advantage of the fabulous recipes we share with you in this edition of Seasoned. They look great on a picnic tablecloth outdoors, but they taste just as wonderful at your kitchen table. And here’s another perk: with wholesome meals like Dinner in a Bowl or Roasted Sweet Potato and Quinoa Salad in a Jar, you won’t be scrambling to cover up in your jacket once the sunny days finally make their way into our world.

To a happy, healthy spring, Esther

SO LITE. SO YUMM. ONLY 100 CALORIES

NOW AVAILABLE IN VANILLA CHOCOLATE, VANILLA COFFEE & PEANUT BUTTER

‫חלב ישראל‬

NO SUGAR ADDED

LOW FAT

ONLY 100 CALORIES

AVAILABLE AT YOUR LOCAL GROCERY

Eat Well

Recipes, Styling & Photography By Yossi & Malky Levine

Roasted Sweet Potato and Quinoa Salad in a Jar The rich array of flavors in this fun jar doesn’t detract from the incredible nutritious benefits it contains. What a rainbow of blessings right here!

2 sweet potatoes, diced into bitesized pieces 2 Tbsp olive oil salt and pepper to taste 1 cup quinoa

1 red pepper, diced 4 cups mixed greens ½ cup dried cranberries ½ cup salted sunflower seeds

Mango Balsamic Vinaigrette 1 mango ¼ cup balsamic vinegar ⅓ cup water

Preheat oven to 400˚ F. Place the sweet potatoes in a bowl, add oil, and stir to coat. Sprinkle with a touch of salt and pepper. Spread evenly on a pan and roast for 20 minutes, stirring a couple times, until the potatoes are soft.

Place the quinoa and 2 cups of water in a covered pot on high heat. Bring to a boil, reduce to simmer, and cook for 15 to 20 minutes or until the liquid is all soaked up and the quinoa is tender.

Puree the mango with the balsamic vinegar and water, and set aside.

Allow the roasted potatoes and quinoa to cool to room temperature.

Start layering the salad in the jar beginning with the cooked quinoa. Pour the mango balsamic vinaigrette over it.

Top with diced red pepper, greens, roasted sweet potatoes, dried cranberries, and sunflower seeds. Screw top on securely and store in the fridge.

Before eating, give the jar a vigorous shake to mix everything.

Yield: 4 servings

Eat Well

Recipes

Chocolate Trail Treats Cuz it’s always time for chocolate!

3 cups dark chocolate chips, melted 1 cup dried cranberries 1 cup sliced almonds

1 cup pistachios 1 cup coconut chips flaky sea salt or kosher salt

Line a baking sheet with parchment paper. Spoon tablespoon-sized rounds of melted chocolate onto the parchment paper. Top each round with cranberries, almonds, pistachios, and coconut. Sprinkle with salt.

Refrigerate until firm, about 1 hour, or freeze for 20 minutes.

Yield: 30 Treats

Iyar 5778 | The Wellspring 47

Always trendy, no matter the season.

flavor

- No high fructose corn syrup - No artificial flavors - 70% vitamin C per serving - 100% Juice - 0g fat - 130 calories per serving - Blend of 7 fruits -

Eat Well

Recipes

Veggie Bites

Here’s a clean, flavorful dish for you. Who knew eating vegetables can be so much fun? Don’t let the unique blend of ingredients in the tuna salad scare you. After you try this once, you’ll be wondering how you ever ate your tuna any other way.

3 cucumbers, unpeeled and sliced in discs 3 hardboiled eggs, sliced 6 mini peppers, sliced 3 plum tomatoes, sliced slices of goat cheese 3 sour pickles, sliced

Healthy Tuna Salad: 2 (6 ounce) cans tuna, drained 1 stalk celery, minced 2 Tbsp diced red onion ⅓ cup Greek yogurt 1 tsp lemon juice ¼ tsp salt ¼ tsp pepper

In a mixing bowl, stir together tuna, celery, and red onion.

Gently stir in Greek yogurt, lemon juice, and season with salt and pepper.

Stir until well combined.

To assemble, stack: Slice of cucumber, egg, pepper, and another cucumber

Slice of tomato, goat cheese, tomato

Slice of sour pickle, small scoop of tuna salad, pickle Stick a skewer into each stack and garnish with fresh parsley (optional).

Iyar 5778 | The Wellspring 49

Eat Well

Recipes and Styling by Shiffy Friedman

Thyme for Dinner

Two-in-one!

If you’re preparing this recipe for only two people, make the entire recipe and place half in an airtight container. Now you’ve got a lunch or dinner for tomorrow with absolutely no prep left! Since this salad stays fresh in the fridge in an airtight container for up to four days, and it tastes great hot or cold, feel free to double or triple the recipe to always have a healthy meal available on hand. Works great especially if your busy lifestyle makes preparing wholesome meals difficult for you.

50 The Wellspring | May 2018

The marinade is so flavorful that no added sauce is necessary. Feel free to add a tablespoon of olive oil, if desired. It’s good for you!

Dinner in a Bowl Total prep time: 30 minutes, divided (plus marinating time) Yield: 4 servings While on most nights I like to serve an appetizer and main course for dinner, some evenings just call for a one-bowl meal like this one that has not only a full serving of vegetables, protein, and healthy fat, but includes a wholesome carb, too. This is my go-to recipe on hectic days (think pre deadlines!), the kind of meal that’s so tasty I don’t mind eating it a few nights in a row.

I used to concoct my own herb mix when preparing the chicken marinade, until I once tried Gefen’s Montreal Chicken Seasoning.

Thanks to the fabulous results, it has become my quick-andeasy, all-natural replacement. ¼ cup vinegar ½ cup olive oil 2 Tbsp Gefen Montreal Chicken Seasoning 4 chicken cutlets, thinly pound 2 red peppers olive oil spray, for grilling 2 sweet potatoes, peeled and thinly sliced olive oil spray onion powder garlic powder salt pepper thyme flakes, optional but recommended rosemary flakes, optional but recommended 1 package Romaine lettuce, chopped 12 cherry tomatoes, sliced in half 1 red onion, thinly sliced 4 cucumbers, halved and thinly sliced 4 sour pickles (optional) Place vinegar, olive oil, and chicken seasoning into a large airtight container and mix. Cube cutlets and cut peppers into wide slices and add to the marinade. Cover the container and shake vigorously until the liquid reaches all chicken cubes. Marinate in the refrigerator for 2 hours up to 2 days.

Up until an hour before you’re ready to serve dinner, preheat the oven to 425 F. Place the sweet potato circles on a baking sheet. Spray generously with olive oil, sprinkle with spices, and bake, uncovered, for 45 minutes.

Heat olive oil in a grill pan on medium heat. Add marinated chicken cubes and leftover marinade and grill for about 20-25 minutes, until cubes are just about cooked (the longer the chicken cooks, the less juices remain).

While the chicken cooks, rinse the airtight container and use it to prepare the salad ingredients. Then, add sweet potatoes, chicken cubes and pepper strips, and remaining liquid from the pan. Cover and shake vigorously to ensure that the liquid seeps into the entire salad.

Iyar 5778 | The Wellspring 51

Mocha Caramel

Vanilla Caramel

Strawberry Chocolate

Vanilla Chocolate

Mocha Chocolate

Eat Well

Recipe and photography by Naomi Hazan

Build your meal on vegetables

Sweet and Salty Garlic String Beans I developed this recipe while trying to use up some leftover ingredients in my pantry. The results were fabulous! Silan is a great all-natural sweetener derived from dates that can be worked into any recipe—not only sweet, but also savory like this one. The combination of sweet and salty is a refreshing alternative to the simple way string beans are generally served.

Naomi @onelifetoeat 1½ lbs string beans, edges trimmed 2 Tbsp oil 5 cloves of garlic, crushed ½ tsp salt

⅓-½ cup silan (date syrup— agave or honey works well too) ⅓ cup water sesame seeds for garnish

Heat up a heavy duty wide pan on high heat for 1-2 minutes until very hot. Add the oil and the string beans, and toss for 3-5 minutes until the string beans are blistered and wrinkled.

Meanwhile, combine the silan, water, and garlic.

Once the string beans are sautéed well, season with salt and pour the silan mixture into the pan. Immediately cover the pan and allow it to steam on high heat for 2 minutes. Remove the cover and continue to cook until a syrup has formed on the bottom of the pan. Toss continuously. Top with sesame seeds and serve hot or at room temperature.

Iyar 5778 | The Wellspring 53

Eat Well

Nutrition Tidbits in the News By Liba Solomon, CNWC

NUTS OVER THIS Take on the crunch

If nuts are your thing but you’re avoiding them due to fear of negative health effects, this is for you. Recent research has found that eating nuts regularly could prevent the development of heart failure and an irregular heartbeat.

In the study published in Heart, researchers observed that subjects who consumed nuts one to two times a week had a 20 percent lower risk of suffering heart failure than those who didn’t.

The study, performed by Swedish scientists, monitored the cardiovascular health of 61,000 Swedish people aged 45 to 83 years old for 17 years. Eating nuts one to three times a month was associated with a 3 percent lower risk of developing atrial fibrillation, which causes an irregular and often abnormally fast heartbeat, while those who consumed nuts three or more times a week had an 18 percent reduced risk.

While it’s no news that nuts are a rich source of healthy fats, minerals, and antioxidants, these new findings reveal how all these benefits lead to a significant boost in cardiovascular health.

RED FLAG

Another reason red meat may not be good for you According to a new study performed in England and published in the International Journal for Cancer, by avoiding the consumption of red meat, a woman’s risk of colon cancer is significantly reduced.

Researchers studied whether beef is associated with the risk of colon and rectal cancer compared with poultry, fish, or vegetarian diets. Researchers found that regular eaters of red meat had higher rates of distal colon cancer compared with others.

“The impact of different types of red meat and dietary patterns on cancer locations is one of the biggest challenges in the study of diet and colorectal cancer,” Dr. Diego Rada Fernandez de Jauregui, a researcher in the Nutritional Epidemiology Group at the University of Leeds and the

University of the Basque Country in Spain, said in a press release. “Our research is one of the few studies looking at this relationship and while further analysis in a larger study is needed, it could provide valuable information for those with a family history of colorectal cancer and those working on prevention.”

Among women, colorectal cancer is the third-leading cause of cancer-related deaths and the third most common cancer, after breast cancer and lung cancer, according to the Centers for Disease Control and Prevention. In 2014, 24,517 women died from the disease and 66,596 were diagnosed.

The new study used data from the United Kingdom Women's Cohort Study, which included 32,147 women from England, Wales, and Scotland. The World Cancer Research Fund recruited the subjects between 1995 and 1998, and tracked them for an average of 17 years.

A total of 462 colorectal cases were found, including 335 colon cancers and 152 rectal cancers. Among those studied, 65 percent were classified as red meat eaters, 3 percent were poultry eaters, 13 percent were fish eaters, and 19 percent were vegetarians.

In the study, poultry eaters, fish eaters, and vegetarian groups generally were younger, had a lower body mass index and were more physically active compared to red meat eaters. Vegetarians showed the highest risk of reduction compared to red meat eaters.

Does this mean that women should be embracing a no red meat policy? Probably not, if you consume it in moderation. As long as beef isn’t your main protein on a daily basis, enjoying it every now and then isn’t cause for alarm.

54 The Wellspring | May 2018

COOKED VEGGIES OR RAW? Go natural

Seeking the feel-good factor? Researchers at the University of Otago, New Zealand, suggest going natural.

In their recent study, they discovered that raw fruit and vegetables may be better for your mental health than cooked, canned, and processed fruit and vegetables.

Dr. Tamlin Conner, senior lecturer of psychology and lead author, says public health campaigns have historically focused on the quantity of fruit and vegetables consumed (such as 5+ a day). However, this new study, published in Frontiers in Psychology, found that for mental health in particular, it may also be important to consider the way in which produce was prepared and consumed. “Our research has highlighted that the consumption of fruit and vegetables in their unmodified state is more strongly associated with better mental health compared to cooked, canned, and processed fruit and vegetables,� she says. Dr. Conner believes this could be because the cooking and processing of fruit and vegetables has the potential to

diminish nutrient levels.

For the study, more than 400 young adults from New Zealand and the United States aged 18 to 25 were surveyed.

This age group was chosen as young adults typically have the lowest fruit and vegetable consumption of all age groups and are at high risk for mental health disorders.

The group’s typical consumption of raw versus cooked and processed fruits and vegetables was assessed, alongside their negative and positive mental health, as well as lifestyle and demographic variables that could affect the association between fruit and vegetable intake and mental health. Not surprisingly, the results revealed that raw fruit and vegetable consumption predicted lower levels of mental illness symptomology, such as depression, and improved levels of psychological well-being, including positive mood, life satisfaction and flourishing. These mental health benefits were significantly reduced for those consuming cooked, canned, and processed fruits and vegetables.

The top 10 raw foods related to better mental health: 1. carrots

6. lettuce

2. bananas

7. citrus fruits

3. apples

8. fresh berries

4. dark leafy greens, such as spinach

9. cucumber

5. grapefruit

10. kiwi

Iyar 5778 | The Wellspring 55

Eat Well

Nutrition Facts in a Shell By Devorah Isaacson

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

THIS MONTH: Principle

Nutrition Value

KIWI

Energy

61 Kcal

3%

Carbohydrates

14.66 g

11%

Protein

1g

2%

Total Fat

0.52 g

2%

Cholesterol

0 mg

0%

Dietary Fiber

3g

8%

Folates

25 µg

6%

Niacin

0.341 mg

2%

Riboflavin

0.025 mg

2%

Thiamin

0.027 mg

2%

Vitamin A

87 IU

3%

Vitamin C

92.7 mg

154%

Vitamin E

1.46 mg

10%

Vitamin K

40.3 µg

34%

Sodium

3 mg

10%

Potassium

312 mg

7%

Calcium

34 mg

3.5%

Copper

0.130 mg

14%

Iron

0.31 mg

4%

Magnesium

17 mg

4%

Manganese

0.098 mg

4%

Zinc

0.14 mg

1%

Percentage of RDA

Vitamins

Electrolytes

Minerals

In Your Plate!

• Cut a kiwi in half and enjoy a natural bowl of green goodness.

• Blend it into a healthy smoothie.

• Freeze kiwi into popsicles for a cool treat in the summer.

• Toss kiwifruit into fruit or green salads.

• Mix kiwi into your favorite yogurt parfait.

56 The Wellspring | May 2018

If you’re one of those people who shy away from kiwi because you loathe the fuzzy sensation it gives your tongue, you may be making a new friend after reading this article. Although the kiwi’s nutritional benefits are not usually in the spotlight, this beautiful, unique fruit provides an incredible amount of health benefits. For starters, did you know that kiwi is one of the best sources for vitamin C? Just one cup of kiwi provides almost 275 percent of the daily recommended allowance of this vital nutrient—which is more than double that of an orange!

This powerful antioxidant fruit contains significant amounts of over 20 vital nutrients. Kiwi’s beneficial phytonutrients, together with a fantastic lineup of vitamins and minerals are combined in a delicious, nutrient-dense fruit with an impressive list of health benefits. Kiwis are low in calories but high in energy, making them a great addition to your weight loss plan. They are super heart-healthy thanks to their high levels of potassium, fiber, and vitamin K. In addition to containing nutrients that are proven to reduce symptoms associated with upper respiratory illnesses and digestive illnesses like irritable bowel syndrome, kiwi assists with bone growth and maintenance, eye and vision health, and can even help you sleep better.

Selection Tip

Size is usually not indicative of a kiwi’s quality. Unripe kiwifruit is firm and is not yet at peak sweetness. If you don’t plan to use the kiwifruit within a few days, choose a firm fruit.

Kiwis can be stored at home at room temperature or in the refrigerator. Placing the fruit in a paper bag can speed up ripening to four to six days. Adding an apple or banana to the bag speeds up the process even more. A ripe kiwifruit contains the most antioxidants available.

One reason the kiwi is undeniably a superfood is because it’s a high-antioxidant food that fights free radical damage. In one study conducted by the Department of Chemical Toxicology, Division of Environmental Medicine at the Norwegian Institute of Public Health, kiwi was supplemented to a normal diet, and the results showed a marked decrease in internal oxidative damage by consuming just one to two golden kiwifruit a day. One reason for this is that the high vitamin C levels in kiwifruit help repair and maintain a number of body tissues and systems.

In addition, kiwi’s vitamin E content is fat-free and a strong component in lowering cholesterol and fighting free radicals. Aside from the high levels of vitamin C and E, both natural antioxidants, kiwifruit is also rich in polyphenols that have immunostimulatory activity, meaning they can prompt an immune system response.

Kiwifruit and other fruits high in vitamin C have been used successfully to treat a number of respiratory illnesses.

Two studies have shown beneficial reactions in both adults and children suffering from asthma and other respiratory illnesses and infections after adding kiwifruit to their diets. Both studies concluded that the fruit enhanced the vitamin C concentration in the body, reducing the patients’ symptoms, including decreasing wheezing, head congestion and duration of sore throat.

According to research published in the Journal of Cellular Physiology, the polysaccharides in kiwifruit are able to double collagen synthesis in the body, supporting healthier skin, compared to normal conditions when this activity reduces as we age. Kiwi also contains lutein, an antioxidant and carotenoid that is incredibly beneficial to skin health by protecting the skin from UV light.

Similarly, lutein protects the eye by filtering out damaging short-wavelength UV light, as well as preventing other eye diseases, including age-related macular degeneration.

Kiwifruit has 171 milligrams of lutein in one large fruit, which is substantially higher than almost any other fruit. Along with lutein, kiwifruit has a

great supply of another carotenoid, vitamin A, which is also largely beneficial to optimum eye health.

Kiwi has shown promise in treating bowel and digestive disorders. A number of studies have shown that kiwi helps reduce complications related to irritable bowel syndrome and inflammatory bowel disease. Adding kiwi to patients’ diets introduced antioxidants and fiber, which produced anti-inflammatory results as well as overall improvements in bowel function.

There’s no doubt kiwifruit is a heart-healthy superstar.

One kiwi a day helps lower the risk of stroke, blood clots, and cardiovascular diseases. The potassium in kiwifruit helps lower blood pressure, counteracts sodium in the body, and is a vasodilator, relaxing the blood vessels throughout the body. Studies have shown that people who regularly consume kiwifruit have 15 percent lowered triglyceride levels compared to those who do not. Kiwifruit is also a great source of omega-3s, magnesium, vitamin E, and copper, all of which help keep the cardiovascular system working properly.

Kiwifruit’s substantial supply of vitamin K is necessary for more than just healthy arteries. Vitamin K is required to use calcium to make bones, which is why deficiency of this vitamin can be extremely troublesome. Studies suggest that diets high in vitamin K can improve bone health and reduce the risk of bone-related injuries and diseases like osteoporosis.

Another kiwi nutrition benefit is its serotonin content, which may be why the fruit has a long-standing reputation for its sleep-aiding abilities. The serotonin in kiwifruit has been shown to increase sleep time and sleep efficiency by 13 percent and 5 percent, respectively, so go for the kiwi if you find it hard to doze off. There is also evidence to suggest serotonin may also help boost memory and mood and can even help with depression.

Both green and golden kiwifruit have shown antifungal and antibacterial capabilities in several studies. The most antibiotic activity has been found in the seeds, which are commonly consumed with the fruit because of their small size. The golden kiwi fruit contains a protein called actinchinin, which is suggested as the origin of its antifungal capabilities. Extracts from the kiwifruit have shown antibacterial activity against a number of bacterial strains. These capabilities may also be connected to the large number of antioxidants in the fruit.

In the Kitchen

Refreshing Kiwi-Strawberry Smoothie The perfect summer treat! This even works for a quick breakfast.

1 kiwi 6 strawberries ½ cup vanilla frozen yogurt ¾ cup pineapple and orange juice blend Blend all ingredients until smooth.

Iyar 5778 | The Wellspring 57

Living Well

Health Profile By Esther Steinmetz

MALKI

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 Tanya Rosen, owner of Nutrition by Tanya, offers for improved quality of life.

Age: 18.5 Location: Brooklyn Weight: 155 lbs.

Height: 5’ 7” Marital Status: Single Occupation: Teacher Favorite health food: Pastrami, nuts.

It seems that you like or crave fats. While they’re an important part of a healthy diet, make sure to choose healthy fats, in moderation. Some examples would be quarter of an avocado or 15 almonds.

Favorite junk food: Chocolate, peanut butter.

Peanut butter isn’t necessarily junk food. Go for reduced-fat peanut butter or PB2 powder.

Favorite exercise: Swimming, core exercise.

That’s great! Swimming utilizes every muscle group and provides a great calorie-burning workout, too.

Favorite nutritious dish: Corn cakes with olive oil (I know that mayonnaise is not very healthy so I try using less).

Corn cakes are actually not a healthy food as they have a high glycemic index and affect your blood sugar negatively, generating cravings and false hunger. Have whole- wheat Melba toast or crackers instead.

My usual bedtime: 10:30

My usual wake-up time: 7:45

My biggest meal on a usual day: Lunch. I don’t like to eat too much at dinner because I dislike going to sleep feeling full.

Very smart.

58 The Wellspring | May 2018

My usual dinner menu: I often skip it and just eat a fruit.

Try adding a light protein, such as a yogurt or a string cheese. It is best not to skip meals.

My weight loss saga: I wish to lose weight but the problem is that I love sugar. I tried going on a diet and even lost 10 pounds in the process, but when I stopped dieting, I gained everything back.

Any reasonable plan (such as ours) will allow you to incorporate sugar in moderation. If you do that, you won’t feel deprived.

Greatest weight loss challenge: When my friends are partying, it’s very difficult for me to control my food intake.

The time of year when I find it hardest to watch my weight: The times when I’m surrounded by good food, such as on Yom Tov or at a simchah, especially when everyone around me is enjoying the food. Once I start nibbling, I can’t stop.

Go prepared. Eat regularly throughout the day, drink two cups of water before you go, and have a snack or a fruit there.

What I do in my downtime: Prepare for teaching or chat on the phone.

One place I would love to visit: Switzerland.

My weight/lifestyle goals: I’d like to hear what my weight range should be and set my goal accordingly.

According to a BMI chart, your weight range should be between 128-146lbs. This depends on your genetics, bone structure, and muscle mass.

How I would treat myself if I get there: Getting there!

Great answer! Or how about that trip to Switzerland?

Tanya Rosen, M.S CAI CPT is a nutritionist, personal trainer, and owner of Nutrition by Tanya with locations in Flatbush, Boro Park, Williamsburg, Monsey, Crown Heights, Manhattan, and Lakewood. Tanya is the creator of the TAP (Tanya approved products) line available on her website, offices, and select super markets, offering all natural low calorie delicious snacks and food.

She’s also the creator of the Shape Fitness Kosher workout DVDs for ladies and for teens, available in all Judaica stores. Tanya can be reached through The Wellspring.

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

Iyar 5778 | The Wellspring 59

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

HOW TO KEEP YOUR GALLBLADDER (LITERALLY) What is the best diet to follow to prevent the need for surgery if you have gallstones?

If you answered the low-fat diet, although you are wrong, you are in good company. Doctors, nurses, and yes, we registered dietitians are educated that the low-fat diet is a useful dietary management solution for gallbladder disease, and that is therefore what most patients presenting with gallbladder disease are advised.

I was guilty of dispensing the same foolhardy advice (cringe) almost 15 years ago as a dietetic intern in a large teaching hospital, advising patients on dietary habits for treatment of their gallstones. I handed out the low-fat diet handout more times than I care to recall, as this was the protocol I used to control gallbladder disease symptoms.

Knowing what I now know, I feel it is my corrective obligation to share the information I subsequently learned, for the benefit of the statistical 15% of the population (I suspect greater than that within the demographic of frum females) who suffer from gallbladder disease, primarily gallstones.

The gallbladder stores bile, manufactured in the liver, and contracts to secrete the bile into the GI tract when fat from the diet enters the intestines.

The bile is used to digest dietary fat. The question is: Is the presence of fat in the GI tract good or bad for the gallbladder?

THE CONVENTIONAL FAT-PHOBIC ANSWER The prevailing belief is that fatty food can cause gallstone attacks and should therefore be avoided. This erroneous belief likely stems from the idea that when gallstones are present in the gallbladder and fat is consumed, the resulting contraction of the gallbladder to release bile can cause a gallstone to get stuck on the way to the intestines, also known as a gallstone attack.

The conventional advice is thus to eat a low-fat diet as an avoidance therapy, and take pain killers if a gallstone attack is experienced. If the attacks continue, the gallbladder is removed by routine surgery—and “problem solved!”— with the unfortunate side effects of decreased ability to absorb fat, continued GI distress, and decreased absorption of nutrients from food (there is a reason we were given gallbladders.) Many of my clients end up consulting with me precisely at this point, once their gallbladders have already been removed, and my advice is primarily damage-control treatment.

The conventional low-fat diet advice rarely makes gallstone disease go away. Instead it often gets worse with time, until surgery is necessary. That is hardly a coincidence. With less fat in the diet, less bile is needed to digest food, and therefore more bile stays in the gallbladder, allowing stones to form. It has been shown that individuals who, instead of fat, eat more carbohydrates, are at increased risk of gallstones. One study of 51 obese people using an extremely low-fat, low-calorie diet examined the participants’

gallbladders via ultrasound before the diet and after one and two months. After one month, four of the 51 participants had developed new gallstones. After two months, more than one in four (13 people) had new gallstones. Three participants needed to have their gallbladder removed during the study.

almost every disease and body system, exercise is vital for gallbladder health. Research shows that regular exercise decreases the risk of gallbladder surgery.

A high-fat diet has been proven to be protective in obese individuals dieting to lose weight, who are at a particularly high risk of developing gallstones. One study found that 55% of obese dieters on a low-fat diet developed gallstones (!) while none of the individuals in the high-fat diet group did. Educated nutrition professionals understand the importance of including enough fat in a weight loss plan, rather than advising obese patients to decrease fat intake in order to cut calories and lose weight.

5. Be particularly vigilant not to skip breakfast, as frequent long fasting periods can negatively impact the quality of the bile.

So, what diet and functional nutrition advice actually works to dissolve gallstones and prevent surgery? Following are a list of the core approaches to a healthy gallbladder: 1. Eat a diet high in fiber, moderate to high in fat, high in protein, and lower in carbohydrates, spread out in small, well-tolerated amounts throughout the day, particularly during a weight loss period.

2. Achieve and maintain a normal weight. Obese women are seven times more likely to develop gallstones.

3. Exercise! As is the case with

4. Avoid sugar and other refined carbohydrates, which are linked to increased cholesterol saturation of the bile, which can cause stones to form.

6. Correct a leaky gut. Damage to the intestinal villi from gluten, dairy, or other allergenic or food-sensitive proteins can prevent the intestinal cells from sensing fat properly and stimulating bile secretion, leading to the formation of stones.

7. Consider that female hormone medications significantly increase the risk of developing gallstones.

Foods and supplements that promote bile flow and decrease stone formation*: • beets and beet root supplement • broccoli sprouts • dandelion root • curcumin *Always consult with a qualified healthcare practitioner before initiating any supplement regimen. In some supplements marketed for gallbladder support, bovine (ox-derived) bile may be included. Be advised that these products are treif, and a qualified halachic source should be consulted prior to use.

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

Iyar 5778 | The Wellspring 61

Living Well

Monthly Dose By Yaakov Goodman

SMOOTHER DIGESTION

A SOLUTION FOR THE LACTOSE INTOLERANT POPULATION

Food sensitivities or intolerances are becoming increasingly common, especially regarding the digestion of gluten and dairy. A national survey in 2013 demonstrated that 72% of respondents had at one point experienced one or more symptoms such as diarrhea, gas, bloating, stomach pain, or uncomfortable bowel movement, when consuming gluten and dairy.

mune reaction.

A true dairy allergy, on the other hand, involves a potent immune reaction to specific proteins in milk. It causes an elevation in various markers of inflammation and heightened immunity. Though rare, some life-threatening allergic reactions to milk proteins have been reported.

Lactose intolerance causes symp-

First, let’s explore dairy intolerance (lactose intolerance), which should not be confused with a dairy allergy.

Lactose intolerance is caused by low levels of the enzyme lactase that the body uses to break down lactose (milk sugar). While it can produce many distressing and uncomfortable signals, lactose intolerance is not a true allergy because it doesn’t result in the body developing an antibody-mediated im-

toms of bloating, flatulence, abdominal pain, and watery diarrhea. Milk protein allergy generally afflicts children and produces symptoms more commonly associated with allergic reactions, including itching, rash, and wheezing.

All people are born with the ability to drink and digest milk, which makes the abundant nutrition in milk readi-

62 The Wellspring | May 2018

ly available to newborns and young children. However, with advancing age and various poor lifestyle choices, our levels of the digestive enzyme lactase are compromised. The result is that our ability to break down lactose, the major sugar in milk may be greatly diminished. This concept seems to follow the natural order of things, since milk consumption naturally ends at weaning. The majority of people with lactose intolerance never undergo formal testing in order to be diagnosed. Rather, physicians often think they recognize the symptoms and often recommend a “lactose-free” diet.

Since lactose intolerance runs in families, many people simply assume they have the condition because a parent or relative has it.

When ignored, it can lead to damage to the digestive tract and further intolerances.

A lactose-free diet can be more than a simple inconvenience. Eliminating all dairy from a diet leads to a sharp decrease in the intake of vital bone-protecting nutrients such as vitamin D, calcium, magnesium, and vitamin K2. Milk products are found in a wide range of foods.

People with lactose intolerance have to carefully avoid milk products to prevent the uncomfortable symptoms they induce.

While the biology of lactose intolerance is simple, its consequences can be devastating. Milk always contains a sugar called lactose. In fact, a liter of milk contains about 50 grams

extremely distressing. First, the undigested lactose in the small intestine draws water and electrolytes out of the bloodstream by osmosis. All that water dilates the small intestine, causing bloating. The dilated small intestine speeds up the rate of peristalsis—or wavelike contractions—of the small intestines, producing cramping. This faster rate of peristalsis means that undigested food moves more rapidly through the small intestine, further impeding normal nutrient absorption.

This triggers still more fluid loss, as well as more bloating and cramping.

Once this mass of undigested material reaches the large intestine, colonic bacteria attack the intact lactose and digest it themselves. That process generates odorous hydrogen, methane, and carbon dioxide, along with short-chain fatty acids. This causes more bloating and discomfort, accompanied by the release of these gases in the form of flatulence.

Finally, all that excess water, gas, and undigested food produces the signature symptom of lactose intolerance: watery, often “explosive” diarrhea.

The good news is that by restoring optimal levels of the lactase enzyme in the small intestine, lactose is rapidly broken down into glucose and galactose, which are immediately absorbed into the body. Bacteria in the large intestine never come into contact with intact lactose. Although the biological mechanisms may be different when it comes to the digestion of dairy, the cause of the intolerance is usually the same, lack of sufficient enzymes.

Food provides us with nutrients

that fuel life-sustaining energy. This fuel, however, needs to be “refined” in order for the body to utilize it—and that’s where digestion comes in.

During digestion, the body breaks down food, extracting the energy and nutrients it needs. An important part of this process is accomplished by the deconstructive activities performed by specialized enzymes.

However, as we age, our body produces fewer of the enzymes necessary to properly break down food. Without these enzymes, undigested food passes into the colon, where it causes bloating, gas, diarrhea, and cramping. Worse, without the action of these powerful enzymes, our bodies can’t absorb the nutrients we need for optimal health. In this way, poorly digested food contributes to the malnutrition that threatens older people who are already facing reduced appetite and changes in muscle and fat stores.

The increase in digestive discomfort and food intolerances is a clear indicator that our bodies just can’t keep up. Fortunately, it’s possible to replace the enzymes necessary for optimal health and digestion. Maxi Health’s Digest To The Max™ supplement contains specific targeted digestive enzymes, primarily focusing on the above-mentioned lactase, working on filling in the shortfall of enzymes, especially when it comes to the digestion of gluten and dairy. Supplementing with enzymes has been time tested, and widely accepted to be safe. We strongly recommend Digest To The Max™ as a choice supplement for those suffering from lactose or gluten intolerance.

A LACTOSE-FREE DIET CAN BE MORE THAN A SIMPLE INCONVENIENCE. ELIMINATING ALL DAIRY FROM A DIET LEADS TO A SHARP DECREASE IN THE INTAKE OF VITAL BONE-PROTECTING NUTRIENTS SUCH AS VITAMIN D, CALCIUM, MAGNESIUM, AND VITAMIN K2.

Iyar 5778 | The Wellspring 63

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

of lactose—that’s about 12 grams per cup. Lactose is composed of two simple sugars: glucose, the most common sugar in the world, and galactose, a sugar found primarily in milk products. Each lactose molecule consists of one molecule of glucose and one of galactose, bonded together.

On its own, lactose cannot be absorbed in the human small intestine.

The two component molecules, glucose and galactose, must first be split by a special enzyme called lactase.

Lactase is found in the tips of the cells lining the small intestine, which are directly in contact with intestinal contents. The two-sugar molecule lactose is broken down into its constituents, glucose and galactose, by the enzyme lactase, and then each is separately absorbed.

The material that finally reaches the large intestine, or colon, is normally free of lactose, allowing colonic bacteria to live normally. Newborns and toddlers have ample supplies of lactase in their intestines. That means they can readily digest lactose, along with the various other important nutrients contained in milk. As they age, however, most children—and virtually all those not from Northern European ancestry—lose much of their original lactase enzymes. By the time most of these children reach adulthood, lactase levels are very low. When a lactase-deficient person ingests lactose-containing milk products in quantities of more than approximately two cups per day, the small amount of lactase enzyme simply can’t deal with all of the lactose.

And what happens next can be

Wellbeing

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

Watch my Growth

9

Years Old

At this point, you’re probably blinking at your child, wondering where time has flown to. How can it be that your child, who was a baby just a short while ago, is now nearly a teenager?

Your nine-year-old is probably staying up later, listening in to your conversations, and definitely has an opinion on everything.

Here are some milestones to look out for.

Physical Development Your child is approaching adolescence, and it’s important to look out for any changes in his development and discuss them if necessary.

In addition, his muscle control will increase, enabling him to expand his physical limits. He will also exhibit more coordinated movements, getting better at throwing, catching, and showing balance.

He will take care of his personal hygiene and daily life skills at this age, and may be particular in the way he manages his personal grooming.

Cognitive Development At this age, since your child is increasingly curious about the world around him, he will shift interests from one thing to the next. Outdoor activities become a favorite. Although a nine-year-old seems relatively calm compared to an adolescent, there may be a lot more going on in his head than you realize.

His homework load is also probably increasing, as he begins to learn more complex topics in math, reading, and writing. Cut him some slack in this area.

Emotional Development At nine years old, your child should be more emotionally mature and able to handle social conflicts with peers. He will grow in independence and should create relationships outside of his family. The “sleepover age” has officially begun.

Peer pressure becomes an issue at this age. Because your child will have a strong desire to belong and be part of a group, he may succumb to peer pressure and all the complications it engenders. Learning from his mistakes is a normal part of development. However, be sure that he knows he can come to discuss all of these matters with you, and that any problems should be brought to your attention immediately.

One way to ensure he shares his life with you is listening attentively when he talks to you. Attentive listening includes allowing him to share the entire story without interjecting with comments, being empathic rather than solution-oriented, and giving him the space to express his feelings and feel okay about them.

If he does not confide in you, look out for moodiness and other signs that he is in distress, and seek to help him out however you can.

How can you participate in your child’s life at this point? As mentioned above, support is crucial, as he begins to experience some real changes, whether physical or social.

Here are some toys your child may enjoy at this age:

Are you trying to get your child to read more? This bookmark allows you to set a timer for reading time.

At this age, it’s important that you: 1. Show affection to your child. Despite his growing body size, physical touch and other expressions of love are still very important.

2. Praise personal accomplishments.

3. Assign your child more adult-like responsibilities.

4. Make time to talk about the things that interest him, such as school and friends.

5. Use discipline rather than punishment.

6. Encourage his interests, even if you think they make no sense.

Goldy Guttman, Ms. Ed., is an ABA/SEIT therapist who holds a Master’s in Education and has been involved in early childhood intervention for almost a decade.

Iyar 5778 | The Wellspring 65

Wellbeing

Health Personality By Shiffy Friedman

a cup of tea with: LAURA SHAMMAH, MS, RD OCCUPATION: registered dietitian SINCE: 1998 AGE: 42 FAMILY: married, 4 kids LOCATION: Flatbush, Brooklyn PASSION: to prevent girls from developing eating disorders

WISHES PEOPLE WOULD KNOW THAT:

the number on the scale does not dictate a person’s value or state of health.

With 20 years of experience in the field of dietetics, Laura Shammah knows her stuff. But what strikes me most when I get the opportunity to chat with this sought-after registered dietitian is not her vast knowledge about all things nutrition. Rather, it’s Laura’s passion in helping every client find the right balance for her individual needs that is the focus of our talk. Thanks to her empathy and understanding toward every client, she has become renowned not only as the go-to dietitian for those who would like to lose excess weight, but especially for those who need to learn how to eat properly again.

In a suffocating world where the drive for weight loss too often trumps the pursuit of healthy living, Laura Shammah is a breath of fresh air. Hardly the type of nutritionist who promises copious weight loss in no time, Laura confidently lives by her belief that healthy living and proper self-care are the priority, rendering her the perfect role model for teens and women who are struggling to find that balance in their own lives.

As someone who’s had the opportunity to interview many a specialist in the field of health, I’m deeply impressed not only by Laura’s breadth of knowledge, but also by her willingness to share. “If you have any more questions,” she reassures me after I ask her a nutrition-related question regarding my own health, “feel free to reach out to me again.”

In her unassuming manner, she conveys the feeling that she’s there for you, an especially crucial component for adolescents with eating disorders who are struggling to piece together the puzzle that is their life.

Although Laura’s clientele runs the gamut—“from people with eating disorders to those dealing with hypertension,

66 The Wellspring | May 2018

high cholesterol, or diabetes to people who are running in marathons, and pregnant women — the one thing she teaches everyone is to eat the foods they love, but to follow a diet that allows for 80% healthy and 20% junk. “I find that when people aim for 100%, they tend to slack off. There’s no such thing as perfection,” Laura posits. “Nobody could stick to 100%, so when they crash, they wind up with the all or nothing approach. After they’ve had something unhealthy, they might continue decreasing their healthy intake to 50% or even lower.

For this reason, I teach people how to choose their treats in the right way.”

And, Laura adds quickly, “I never give two people the same plan. Everyone has different lifestyles; everyone likes different things. Depending on their individual needs and wants, I teach my clients what to do on Shabbos, on Yom Tov, how to work out their dinner schedule depending on their lifestyle, and so on. Of course, every individual requires a different

amount of nutrients. Even for one person, the plan might change over time. There are different cycles of life,” Laura points out. “If, G-d forbid, someone’s going through a divorce, they’ll need a totally different diet than when they're experiencing the happiest time in their life.”

In addition to the regular workload that the typical nutritionist deals with on a daily basis, Laura Shammah spends a hefty portion of her work hours assisting women and adolescents in finding their way out of their eating disorders. “I see cases of anorexia, bulimia, and also the newish eating disorder that’s becoming more popular over time, orthorexia.”

Orthorexia, Laura explains, is an obsession with eating foods that the person considers healthy. “It’s when a person becomes healthy to an extreme. She develops a fear of having any junk food in her body. For these clients, it’s vital to teach the 80-20 rule. In addition, I work with top therapists, because I recognize that eating disorders stem from an emotional place.

“We humans are not robots,” says Laura, lamenting today’s skewed dieting system. “When people are told what and when to eat instead of choosing what and when they want to eat, it only lasts so long. If you’re told that you have to eat oatmeal and you don’t like oatmeal or it’s just too hot outside and you’re not in the mood for a warm dish, you won’t be eating oatmeal for too long. Either you’ll get off the plan and gain all your weight back, or you’ll become obsessed about eating healthy to the extent that you’ll be fearful of even a minute intake of foods that you deem unhealthy.”

In her work as a dietitian, Laura teaches her clients how to trust themselves, how to listen to their cues of fullness

and hunger. She also teaches how to separate the stresses of life from eating, “because for most people, emotional eating is a trigger.”

Since Laura’s focus is helping her clients develop their independent healthy lifestyles regardless of their weight or body shape, numbers don’t matter that much in her office. “I have lots of clients that I don’t weigh at all or that I weigh blindly, depending on each individual case. They step on the scale backward so that I can track their progress, but they don’t have to be hooked on a number. I help make them realize that life doesn’t depend on it. Some people simply can’t get around what they weigh. It becomes an obsession for them. To these clients, I ask how they’d feel if their child’s teacher would call them by their grade. I wish people would realize that the number on the scale does not dictate a person’s value or state of health.” What a refreshing comment to hear from a nutritionist!

Having witnessed the damage of the “weight loss before all” mentality that has swamped the community, Laura cautions about making blanket statements regarding weight loss. “A person could look perfectly healthy and still be struggling with an eating disorder or other weight-related issue. I wish people wouldn’t make comments on people’s weight or discuss the matter so much. They don’t realize how they could be hurting someone.

“Some people gain weight because they’re on medication and are thus not in control over their weight. Alternatively, someone may be losing too much weight due to a medication they’re on. You’re giving them a compliment when they’re not happy about it.”

Since food and emotions are inherently connected, and Laura’s goal is to bring her clients to compete healing and enable them to move on independently, she works in collaboration with many therapists. “If I feel that a client needs therapeutic intervention, I recommend them to therapists. And when therapists realize that a client is in need of nutritional direction, they often refer them to me.”

One eating disorders therapist with whom Laura works closely with is Mary Anne Cohen, LCSW, BCD, who authored Lasagna for Lunch: Declaring Peace with Emotional Eating (2013). In fact, Laura wrote the nutrition chapter in the book, providing the basic nutritional guidance toward leading a healthy lifestyle. “In the book, I give readers the general guidelines of how to eat everything in moderation,” she says.

In addition to addressing the physical and emotional health of her clients who are struggling with eating disorders, Laura also recognizes that certain clients require spiritual guidance as well. In that case, she refers them to Rabbi Dovid Goldwasser, who is renowned for his work in the eating disorders arena.

“I always had an interest in nutrition and

Iyar 5778 | The Wellspring 67

Wellbeing

Health Personality

how the body works. Later I struggled with an eating disorder and went through the healing journey,” Laura offers regarding her entry into the field. “I spent nine years in college on my degree, taking my final exam only two days before I gave birth to my first child.”

With her vast experience in the field, Laura constantly witnesses the rise and fall of various food trends that take the community by storm. What’s the latest today? “I see too many cases of people who went for fad diets and are now suffering the fallout. The amount of adolescents whose cycles have been stalled is heartbreaking.”

Laura attributes the prevalence of such diets to several factors. First, she laments the fact that misguided clients take direction from people without the proper credentials.

Second, she offers, any diet that necessitates the omission of an entire food group is hazardous to our health. “Obviously,” Laura remarks, “if someone’s allergic to gluten or dairy, they should stay away from it. But a healthy person should not be removing an entire food group from their diet for no reason.” Other dieting “tips” to be wary of are consuming too little calories per day, living on so-called health bars or shakes, and getting so thin and sapped of energy that exercise is not allowed.

“I, along with many other health professionals, am privy to the damaging results that these fad diets generate. People who tried them end up coming to us with mood swings, raised cholesterol and blood pressure, and hormonal issues, among other problems.”

What about exercise? Can that also become an obsession to the extent that it’s hazardous to one’s health? “I help each person get in their exercise in a way that’s good for them,” says Laura. “If a person isn’t comfortable with doing exercise, we find a way to make it happen.

There’s no one way to do it right, but weight resistance and cardio must be done in moderation, as well.”

According to Laura, “in moderation” generally translates into toning two to three times a week and cardio exercise, to keep the heart healthy, three to six times a week. “Cardio doesn’t have to be done in a conventional aerobics class at the gym. We can get it in through biking, a spin class, walking, Zumba, jogging, or even basketball. Find what’s interesting for you, so you’ll be able stick to it. The more you do the better, but not too much.”

Due to her own experiences with an eating disorder, Laura possesses a deeper understanding of what her clients are going through. “I know what it means to feel guilty after having that piece of cake, but I also know that it’s possible to heal.” Today, Laura is able to maintain a healthy lifestyle while allowing herself a treat in moderation. At home, she prepares nutritious meals for herself and her family, but when she’s out at a restaurant, for example, she’ll have that slice of cake and feel perfectly okay about it. For anyone who knows a thing or two about disordered eating, that’s a wow. “Nothing is completely off limits for me,” Laura notes.

According to Laura, several factors contribute to the eating disorder prevalence we’re seeing in our community today. “Social media is definitely playing a big role,” she says.

“What the media is portraying as beautiful may be harmful, especially for young kids. Fad diets are to blame, too. If someone sees another person losing weight drastically on social media, they’re tempted to do the same. If it doesn’t work, they’ll go to the extreme.”

Interestingly, Laura notes, men suffer from eating disorders too. “There’s a higher percentage of women, but the disorders, especially binge eating, definitely exist in the male world as well, where it’s often overlooked.”

According to Laura, a binge eater is someone who eats large amounts of food in one sitting to the extent that he’s beyond full. To the binge eater, the practice is simply uncontrollable, because, like all other eating disorders, it emanates from an emotional place. “Eating disorders usually stem from a lack of self-esteem or some type of emotional issue,” Laura states. “It never has to do with the food.

Ever. People come to me and say, ‘I can’t control my food,’ but very soon we realize that there’s an emotional issue at the core. That’s where the therapist comes in.

How does Laura discern if the client is dealing with regular cravings or a deeper underlying issue? “The clients end up opening up,” she shares. “They tell me about their life. And if I see real issues, I refer them to the proper help.”

Moving on to lighter stuff, I chat with Laura about general nutrition guidelines.

68 The Wellspring | May 2018

When I ask her for her take on fruits, she says, “Who gets heavy from a banana? Fruits are full of nutrients, including potassium, vitamin C, and fiber. These nutrients, which help fight cancer and other diseases, outweigh the sugar content that too many people are afraid of. There’s no reason to cut out fruit from the diet. I recommend around 1112 cups of vegetables and fruits throughout the day, 2-4 of which should be fruit.

In the same vein, Laura recommends a healthy intake of carbs as well. “I believe that the right carbs fuel the brain.

Without carbs, we can’t be happy. This is the food group that’s responsible for producing adequate dopamine, the feel-good hormone, in the body. What does Laura consider the right carbs?

“Starchy vegetables like butternut squash and sweet potato, and healthy grains like quinoa. I love Ezekiel bread, too.” Regarding the white potato, Laura says that while it does contain folate, as well as fiber in the skin, it can’t be compared to sweet potato.

“But can you fit it into your plan?”

“Sure,” she replies.

Does Laura speak to her clients about sleep? “I generally do. Sleep is very important, especially for weight loss. A lack of sleep causes a secretion of hormones that arouse the appetite.”

With healthy clients who come for regular weight loss guidance, Laura focuses on teaching them how to become independent eaters early on. “I don’t make them come on a consistent basis because I want them to learn how to take responsibility for their own choices and manage on their own, to listen to their cues and do what’s right for them. I let them choose how often to come based on how much guidance they fell they need. When it comes to eating disorders, though,” she sighs, “it’s a long journey.”

Hardly the type of nutritionist who promises copious weight loss in no time, Laura confidently lives by her belief that healthy living and proper self-care are the priority.

Laura is also a proponent of eating the entire egg versus consuming whites and ditching yolks. “Use your yolks,” she says. “That’s where the vitamin D is hiding. It fills you more and, contrary to the popular misconception, it won’t contribute to your cholesterol. However, I would recommend using white organic eggs. They don’t contain any hormones, pesticides, or antibiotics.”

Regarding consumption of dairy, Laura says, “There’s nothing wrong with eating dairy unless you’re allergic to it.

People with certain diseases don’t do well with dairy, and an excess amount of cheese isn’t healthy, but foods like Greek yogurt are a great component in a healthy diet.”

In addition to choosing the right foods, Laura also believes that it’s important to provide the body with fuel every two to four hours, depending on the person. “This is the way to ensure that the blood sugar remains stable,” she notes. “It also helps rev up the metabolism and keeps you satisfied throughout the day.” Diabetics, she cautions, must eat every two hours.

What, according to Laura, is the greatest impediment to leading a healthy lifestyle? “Probably preparation,” is her take. “I think a lot of people would eat healthy if someone would prepare the food for them. A lack of preparation is people’s biggest downfall. You can circumvent this issue if you plan ahead. Always keep your refrigerator fully stocked with the foods you know you’ll need, and let them be up front on the shelf, not hiding in the back. If you don’t have time to cut up your salads, it’s worth it for you to spend the extra dollars on buying shredded cabbage, cut up lettuce, etc. In the long run, you’ll be spending less on fast food, which ends up costing more.”

In addition to her heavy workload in her office, Laura dedicates a chunk of her time to the Morris Franco Cancer Center, where she offers nutritional guidance to cancer survivors. "I'm incredible grateful to registered dietitian Beth Warren, who brought me on board for this esteemed cause," she says.

For Laura, working as a registered dietitian is more than a career. She sees it as a calling, and rightfully so. The women and adolescents who enter her office as victims of an eating disorder turn to her as their last thread of hope, and when they leave, often months or years later, having restored their body’s health, she’s left feeling joyous and hopeful.

“When an anorexic comes in with disordered cycles,” she says, “it could take months to restore it. The problem is that the girl’s mind won’t allow her to go there. My work is to teach them how to re-eat, until they wind up having enough fat on their body so the hormones start up again. On the day this happens, they’re crying, their mother is crying, and I’m crying. It’s the most rewarding part of my job.”

The same is true, she notes, when a client struggling with an illness lets her know that their blood work came back with improved results, or when an overweight client gets through an uneventful pregnancy and gives birth to a healthy baby, thanks to her intervention. When someone’s life is changed,” says Laura, “I’m having the best moments on the job.”

It’s incredibly gratifying for Laura to guide her clients toward the healing they’re desperate for, and to celebrate in their successes. “The clock sitting on my work desk,” Laura shares, “is one of my favorite gifts. I got it from the parents of an anorexic client who came to me when she was single and had lost her cycles completely. Today, she is married and raising a family of children.” In her dietitian’s office in Brooklyn, numbers don’t take up that much space. Instead, Laura is bringing light into people’s lives, restoring life and joy—with no moderation.

Laura can be contacted via The Wellspring.

Iyar 5778 | The Wellspring 69

Wellbeing

Emotional Wellness By Rebecca Holczer, PsyD & David Rosmarin, PhD

Q A

Posttraumatic Growth A few years ago, I was involved in a motor vehicle accident. Baruch Hashem, no one was seriously injured, although I did sustain some damage to my hearing and have sought medical care since then. My question is how to address the accident as a traumatic event. I often hear from the media and even from therapists that trauma is detrimental to emotional and psychological health, and that post-traumatic stress disorder is extremely common.

I’ve looked up post-traumatic stress symptoms and those don’t seem to fit me; in fact, I feel that I’ve grown from this experience rather than gotten worse. Is it possible to grow from trauma, and if so how?

Sincerely, Wanting to Grow

Dear Wanting to Grow, Thank you for your submission and wonderful question. First, we need to dispel the myths you (and we) have heard about trauma.

Over 80% of the population will experience what is considered a traumatic event over the course of their lives, yet only 7-8% will develop full-blown, clinicallydiagnosable post-traumatic stress disorder (PTSD). So, less than 1 in 10 people who have a traumatic event develop PTSD. To put this into perspective, you appear to be included in the majority of those who experience trauma. It makes complete sense to feel distressed at times because of what happened, especially

70 The Wellspring | May 2018

since you had hearing impairment as a result of your accident, but that doesn’t mean that you are “traumatized” and need extensive therapy. To clarify, even if people have some difficulty sleeping after a traumatic event, or nightmares about something tragic or frightening that happened, those symptoms alone do not necessarily need medical or mental health attention. The main issue is whether you are concerned about your symptoms. If you are significantly distressed by them, or if they make it hard to function day-today, or if you are concerned that your feelings are worsening and feel they may get out of hand, you can always seek the guidance of a

trusted mental health professional for a more thorough evaluation. But even so, you may be fine with just one or two sessions.

Furthermore, as you intuited, research suggests that trauma can lead to growth. While all traumatic events are frightening, their lasting effects do not have to be so. Similarly, while an accident may leave physical and emotional pain in its wake, even these are not necessarily bad. With the proper support and resources, traumatic events can promote closer relationships, a greater sense of purpose, more focus in one’s day to day life, and a greater sense of spirituality. In particular, research has found that the following can be

positively affected in the aftermath of trauma: 1) Relating to Others: Think of the people who are closest to you. Did your relationship with them change following the accident? Many say that their relationships are more precious to them after a traumatic event, since they have seen how quickly those relationships can disappear. Some also report having more compassion for others than previously. Trauma survivors may even be more willing to become more vulnerable in their relationships, allowing for more emotional expression and willingness to accept help.

2) New Possibilities: Are there new possibilities available to you than previously? Are there things you are now more likely to change about your life? Sometimes, in the wake of a traumatic event, people feel emboldened to try new things that they had felt concerned about before, such as a talent that they felt self-conscious about publicizing.

Some engage in advocacy efforts or career paths directly related to the traumatic event (e.g., fire safety awareness, becoming an oncology nurse).

3) Personal Strength: Has your perception of your abilities changed? Many trauma survivors say, “I can handle things better now,” or “If I can handle this, I can handle just about anything.” In some cases, problems that used to loom large no longer seem so significant, and survivors feel they are better able to focus on things within their control.

4) Spiritual Change: How has your connection to religion and spirituality been altered after the accident? Traumatic events can

foster a stronger sense of emunah and a greater recognition of Hashem’s role in the world.

5) Appreciation of Life: Do you appreciate your life more since the accident occurred? Some note that after a traumatic event they no longer take life for granted but rather live life to the full. Some state that their priorities change, such as allowing themselves to take life easier and enjoy it more.

Of course, there are no right or wrong answers to any of these questions. Each person’s reaction to an accident is unique, and it is difficult to predict or quantify the myriad ways someone may grow from such an experience.

However, common to all those who experience growth is an increased ability to change the way they view the world. Psychologists Lawrence Calhoun and Richard Tedeschi, who introduced the concept of posttraumatic growth, use the following metaphor: Imagine the traumatic event as an earthquake that shakes up everything within visible distance. After the earthquake, the community rebuilds physical structures that were damaged, with the goal of fortifying them against future disasters. Similarly, traumatic events shake up the way we view the world. Then we have the opportunity to engage in cognitive rebuilding, to create stronger and more durable ways of viewing and engaging with life. In this regard, growth can come from the rebuilding that follows destruction.

Who is more likely to experience post-traumatic growth? Research suggests that between one-half to two-thirds of trauma survivors show post-traumatic growth. Two

personality traits may make one more predisposed towards growth, specifically what psychologists call “extraversion” and “openness to experience.” It makes sense that extroverts are more likely to grow from trauma, because they tend to seek out support from others within their social networks.

Similarly, those who are more open to experiences are more likely to reconsider their beliefs about the world. Some research has also suggested that women are more likely to experience post-traumatic growth than men, although the difference is small.

How can we foster post-traumatic growth? First, it is important to recognize that any reaction to trauma, positive or negative, can take time to set in. Even clinical disorders such as post-traumatic stress disorder cannot be diagnosed until at least one month after the trauma has occurred. The brain requires time and effort to assess the damage of the “earthquake” before taking action. If we jump straight into growth mode, our approach is likely to be hasty and our “buildings” will be incomplete. So the best advice we can give is to be careful to follow your own pace. Once you’re ready, try to introduce ways to help bring meaning into your life, which may help foster the growth that we described above, and utilize your social supports as much as possible.

Humans are granted the capacity to heal and grow from any number of cataclysmic events. Our hope is that you can find the path that will promote the most growth for you.

All our best, David H. Rosmarin Rebecca Holczer

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.

Rebecca Holczer, PsyD, is a postdoctoral fellow at the Center for Anxiety’s Monsey office. She has received extensive training in the application of various exposure therapies, as well as Dialectical Behavior Therapy (DBT) to adolescents and adults experiencing anxiety, depression, chronic pain, and other disorders. Her clinical style is collaborative and highly individualized to the needs of each patient.

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.”

Iyar 5778 | The Wellspring 71

Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

SCALING DOWN

I

HOW FIXATION ON NUMBERS INHIBITS OUR EMOTIONAL HEALTH

In past installments, we’ve focused on emotional eating—its signs, its reasons, and its solutions. Now the time has come to address its increasingly popular yet equally unhealthy cousin: emotional dieting. A term I coined for the practice of using a diet as a means to escape unpleasant emotions, emotional dieting may be harder to detect. However, based on anecdotal evidence, which includes the feedback I received on the last article in this column, my personal experiences, and my encounters as a therapist, my proposition that emotional dieting enjoys a very prevalent role in our community has been confirmed.

FIVE SIGNS OF EMOTIONAL DIETING 1. You feel deprived that you’re unable to enjoy the foods you really want to eat.

2. You obsess over your upcoming treats/cheats.

3. Your weight loss is focused on a deadline, after which you plan to ditch the healthy lifestyle.

4. You’re fixated on numbers; your happiness is dependent on the scale, body measurements, or your clothing size.

5. You find it increasingly difficult to stick to a healthy eating plan and are more irritable while doing so.

72 The Wellspring | May 2018

What exactly is emotional dieting and why do I deem it as unhealthy as emotional eating? While an emotional eater will turn to sugar-saturated, highly-processed foods as a means of drowning out negative feelings, the emotional dieter will either step on the scale, become more intent on sticking to her food plan, or become more focused on accelerated weight loss (e.g. fad diets), to achieve the same effect.

Obviously, an emotional dieter might be doing one thing right—the one thing an emotional eater keeps doing wrong—and that is that she may be feeding her body the nutritionally-valuable foods that it needs. However, since her conduct emanates not from a desire to maintain good health but rather from a need to escape negative emotions, the consequences of this practice are dire.

Not surprisingly, the people who are most likely to become emotional dieters are the emotional eaters. In what may be a subconscious decision, an emotional eater may decide that since her binges are causing weight gain, which only further exacerbates her negative self-image, she would rather turn to weight loss as a means of feeling good about herself. However, since her true focus isn’t healthy living, only an escape route from her pain, the practices she engages in may be detrimental not only to her emotional health, but to her physical health, as well. This is not a discussion about anorexia or bulimia. While emotional dieters appear to be taking a healthy route toward weight loss, they are fixated on numbers, afraid to veer off the plan, and are often so

focused on weight loss as a goal that taking healthy steps in reaching it are overlooked.

There’s no one answer as to how and why emotional dieting has become more prevalent in our society. Mainstream society’s fixation on weight and body size has definitely infiltrated into our midst. In addition, we may have absorbed from our youth, through osmosis, that excess weight is a no-no. If we’ve made this skewed association in childhood, we may be on a mission our entire lives never to fall into the “fat” category. Whatever the reason may be, the outcome is that today, many of us, especially of the female population, are obsessed with the numbers on the scale or size of our clothes to the extent that our self-esteem is dependent on them.

An emotional dieter lives in the same prison as an emotional eater.

While an emotional eater’s temporary reprieve is the chocolate bar, an emotional dieter receives her counterfeit fill of happiness through the decreasing number on the scale, the compliments, and the ability to wear clothes in the size she envisioned. Through these “successes,” the emotional dieter attempts to drown out the emotions she would rather not face.

Emotional dieting will be further explored in the next installment.

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.

AGE WELL ISSUE 28 MAY 2018 IYAR 5778

Straight Up Preventing Falls and Fractures in Seniors

GOLDEN PAGE HOW TO COMBAT THE FREE RADICALS THAT ARE MAKING YOU AGE FASTER

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

Golden Page By Yaakov Goodman

FIGHT THE FREE RADICALS

S

HOW ANTIOXIDANTS SLOW DOWN THE AGING PROCESS And why your body doesn’t have h of this mine

Simply put, antioxidants are natural compounds that protect our bodies from harmful free radicals as they seek to damage the cells comprising the immune system and speed up the aging process. The difficulty we face is that as our environment becomes ever more toxic, our exposure to these free radicals is growing rapidly. And the small amount of antioxidants we receive from our diet is simply inadequate, making supplementation vital.

In addition to their bountiful protective abilities, decades of research point to antioxidants’ remarkable ability to increase oxygen, improve arterial health, increase fertility, improve insulin sensitivity, and help the skin retain its youthful look. A meta-analysis published in July 2013 in the American Journal of Clinical Nutrition provided more solid evidence of the role of antioxidants against age-related cataracts. Researchers at Guangzhou Medical University and Jinan University in Guangzhou, China, selected 13 studies that included a total of 18,999 participants for their analysis. The included studies evaluated the risk of cataracts in association with blood levels of antioxidants.

The results revealed that higher antioxidant levels where associated with a staggering 43% fewer cataract cases. In their discussion, authors Yu-Hong Cui and associates remark about the results of studies evaluating the association between cataract and antioxidant intake. “Our results provide additional evidence in support of a significant inverse association between blood levels of antioxidants and risk of age-related cataract, suggesting the eleva-

tion of blood levels of antioxidants by appropriate methods brings a benefit in age-related cataract prevention, especially for people with low basic levels of blood antioxidants.”

An article published on July 6, 2010 in Nutrition and Metabolism reports the outcome of a clinical trial, which found that supplementing with antioxidants improved arterial elasticity and high density lipoprotein (HDL) cholesterol levels while reducing hemoglobin A1C (glycated hemoglobin, or HbA1C, a marker of prolonged elevated blood glucose) in men and women at risk of cardiovascular disease. Reuven Zimlichman and colleagues at Israel’s Wolfson Medical Center enrolled 70 patients from the center’s hypertension clinic who had at least two of the following risk factors: high blood pressure, diabetes, low HDL cholesterol, or cigarette smoking. Participants were randomized to daily supplementation with antioxidants or a placebo for 6 months.

By the end of the treatment period, HDL-cholesterol increased and blood pressure and HbA1C were reduced significantly among those who received antioxidants while levels remained relatively unchanged in those who received a placebo. Small and large arterial elasticity also significantly improved in the antioxidant-supplemented group. “Antioxidant supplementation significantly increased large and small artery elasticity in patients with multiple cardiovascular risk factors,” Dr Zimlichman concluded. “The findings of the present study justify investigating the overall clinical impact of antioxidant treatment in patients with multiple cardiovascular risk factors.”

Clinical studies have demonstrated that combining these powerful compounds greatly increases absorption and bio-availability. So in 2002 Maxi Health formulated a one of a kind supplement, Antiox Supreme®, which encompasses 20 of the most powerful antioxidants including coenzyme Q10, green tea, resveratrol, and bilberry. The lab researchers at Maxi Health then turned the formula up a notch by adding an antioxidant-rich super-food blend, packing a powerful punch that includes Pycnogenal, cinnamon extract, and pomegranate. And to make a good product even better, a probiotic blend was added to put absorption at the absolute maximum.

Iyar 5778 | The Wellspring 75

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

Sage Advice by Aliza Simon

STRAIGHT UP

Preventing falls and fractures in older adults It’s a common fear among many with aging parents: a dreaded phone call comes in the middle of the night that a parent has suffered a nasty fall. The consequences can be devastating.

community-dwelling adults [those who live at home rather than in a nursing home or other institutional care setting] who are at risk of falling we’re recommending exercise to help prevent falls,” Krist says.

In a recent article published in JAMA, the Journal of the American Medical Association, a panel of experts lists new recommendations to help reduce the risk.

The length and type of exercise should be tailored for individual patients by a health care provider, the researchers say. “[For] a 65-year-old who is having some concerns of falls but is also pretty active, a group exercise program at the community center might work very well,” Krist advises. “Whereas for an older individual who might be more frail, or not even be able to walk well on their own, something more like physical therapy oneon-one, might be needed.”

Each second of the day in the United States, an older adult falls, making falls the leading cause of injury and death among people age 65 and older, according to the Centers for Disease Control and Prevention. One out of five falls causes a serious injury, such as broken bones or a head injury, and each year, 2.8 million older adults are treated in hospital emergency departments for injuries related to falls.

Fractures can severely limit daily activity and reduce independence. Research has found that within one year of experiencing a hip fracture, more than 50 percent of patients will require assistance with activities of daily living and between 20 and 30 percent will die. Overall, falls result in about 33,000 deaths of older adults in the U.S. each year.

In an effort to reduce the number of injuries and fatalities in the elderly, the U.S. Preventive Services Task Force (USPSTF) has issued new recommendations to prevent falls and fractures in older adults.

“Osteoporotic fractures [those linked to the boneweakening condition osteoporosis] and falls are fairly common and they can have a big impact on people’s quality of life, so anything to improve on that is important,” Dr. Alex Krist, a professor of family medicine at Virginia Commonwealth University and USPSTF vice chair, says.

EXERCISE TO PREVENT FALLS One major point of guidance from the USPSTF is that adults 65 years or older who are at increased risk of falling should exercise. Factors such as older age, a history of falling, or issues with mobility, gait, or balance put a person at increased risk.

“There’s fairly good evidence that this works well, so for

76 The Wellspring | May 2018

To formulate the recommendations, members of the task force reviewed the available scientific evidence on the effectiveness and potential harms of various interventions to prevent falls.

The review also found evidence that for some patients, additional steps such as nutritional counseling and the evaluation of balance, gait, vision, medication use, postural blood pressure, as well as cognitive and psychological health, can also help prevent falls.

The good news about falls is that most of them can be prevented. The key is knowing how. Here are some common factors that can lead to a fall:

• Balance and gait: As we age, most of us lose some coordination, flexibility, and balance—primarily through inactivity— making it easier to fall.

• Vision: In the aging eye, less light reaches the retina—making contrasting edges, tripping hazards,

and obstacles harder to see.

• Medications: Some prescriptions and over-thecounter medications can cause dizziness, dehydration, or interactions with each other that can lead to a fall.

• Environment: Most seniors have lived in their homes for a long time and have never thought about simple modifications that might keep it safer as they age.

• Chronic conditions: More than 80% of older adults have at least one chronic condition, such as diabetes, stroke, or arthritis. Often, these increase the risk of falling, because they cause reduced function, inactivity, depression, pain, or necessitate multiple medications.

6 STEPS TO REDUCING FALLS Here are six easy steps you can take today to help your older loved one reduce their risk of a fall: 1. Enlist their support in taking simple steps to stay safe.

Ask your parent if they’re concerned about falling. Many older adults recognize that falling is a risk, but they believe it won’t happen to them, or they won’t get hurt, even if they’ve already fallen in the past.

If they’re concerned about falling, dizziness, or balance, encourage them to discuss this with their health care provider, who can assess their risk and suggest programs or services that could help.

2. Discuss their current health conditions.

Find out if your parent is experiencing any problems with managing their own health. Are they having trouble remembering to take their medications, or are they experiencing side effects? Is it getting more difficult for them to do things they used to do easily?

3. Ask about their last eye checkup.

If your parent wears glasses, make sure they have a current prescription and they’re using the glasses as advised by their eye doctor. Remember that using tintchanging lenses can be hazardous when going from bright sun into darkened buildings and homes. A simple strategy is to change glasses upon entry or stop until their lenses adjust. Bifocals can be problematic on stairs, so it’s important to be cautious. For those already struggling with low vision, consult with a low-vision specialist for ways to make the most of their eyesight.

4. Notice if they’re holding onto walls, furniture, or someone else when walking, or if they appear to have difficulty walking or arising from a chair. These are all signs that it might be time to see a physical therapist. A trained physical therapist can help your parent improve their balance, strength, and gait through exercise. They might also suggest a cane or walker, and provide guidance on how to use these aids. Make sure to follow their advice.

Poorly fitted aids can actually increase the risk of falling.

5. Talk about their medications.

If your parent is having a hard time keeping track of medicines or is experiencing side effects, encourage them to discuss their concerns with their doctor and pharmacist.

Suggest they have their medications reviewed each time they get a new prescription.

Adding a timed medication dispenser that someone refills each month may promote an elderly person’s peace of mind and ensure the parent’s adherence to the prescribed regime.

Also, beware of non-prescription medications that contain sleep aids, including painkillers with “PM” in their names. These can lead to balance issues and dizziness.

If your parent is having sleeping problems, talk to their doctor or pharmacist about safer alternatives.

6. Do a walk-through safety assessment of their home.

There are many simple and inexpensive ways to make a home safer. Here are some examples: • Lighting: Increase lighting throughout the house, especially at the top and bottom of stairs. Ensure that lighting is readily available when getting up in the middle of the night.

• Stairs: Make sure there are two secure rails on all stairs.

• Bathrooms: Install grab bars in the tub/shower and near the toilet. Make sure they’re installed where your parent would actually use them. For even greater safety, consider using a shower chair and hand-held shower.

Iyar 5778 | The Wellspring 77

Diary By Faigy Reisman

An Ode to Omega

I would deem my daily schedule as a busy working mom to be thankfully typical: waking up at sunrise; preparing breakfast, lunch, snacks, and mitzvah notes; waking up the kids; getting them dressed; waving them off on their school buses; heading off to work; rushing through the workload; home; dinner; bath time; cleanup; bedtime; repeat.

After maintaining this routine for several years, though, things came to a halt several months ago. Gradually, I realized that the system wasn’t working like it used to. My body wasn’t cooperating. I found myself being constantly weak and fatigued, with no time or patience to listen to the bedtime tales of my dear daughter. Night after night, I would literally lean on the counters as I wiped them clean, ignoring the pile of dishes in the sink.

One afternoon, when I called my grandmother for a chat, relating the children’s latest cute lines, she took notice of my incessant yawning. Apparently alarmed, she asked me if something was going on. Knowing that I had her listening ear, I finally unloaded my concerns, how things were just not like they used to be, how my energy was virtually gone. All this wise woman had to say was, “Omega-3, dear.”

Both my grandparents have been taking a fish oil supplement on a daily basis for a while now. According to their reports, they feel 20 years younger. On a day they miss their supplement, things just don’t flow. Indeed, my grandmother has such faith in these little caplets that she even offered some to Maria, her cleaning lady, when she complained of a cold, after which Maria requested that Bubby buy her a bottle.

After my phone call with Bubby, I immediately called my local health food store and had them deliver Maxi Health’s Omega-3 Concentrate with vitamin D3™. I’m happy to share the happily-ever-after-ending—that I’m back to my old self! It feels great to be able to fulfill my duties as a Yiddishe Mama with energy and in good spirits.

On a different note, my daughter experienced severe speech delays. We gave her intensive therapy twice a week, but when she started school she still hadn’t uttered a word.

During that time, I read an article about the relationship between nutrients and child development. The author pointed out that often children don’t progress on their level simply because they’re lacking essential vitamins, which is really upsetting considering that supplements are so readily available.

I contacted the author and shared my daughter’s saga.

She replied that she had several children with speech delays, whose miracles came in the forms of omega-3 fish oil and pomegranate juice.

My next phone call, understandably, was to the health food store. The proprietor offered me Maxi Health’s Omega Yums 2000™.

Three months and two bottles later, my daughter is talking clearly, baruch Hashem.

Talk about modern miracles.

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 | May 2018

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

Inkwell

Farewell

Dictionary

Orthorexia (nervosa) Definition: noun

a medical condition in which the sufferer systematically avoids specific foods in the belief that they are harmful.

“

IT'S WHEN A PERSON BECOMES HEALTHY TO AN EXTREME. THEY DEVELOP A FEAR OF PUTTING ANY JUNK FOOD IN HER BODY. FOR THESE CLIENTS, IT'S VITAL TO TEACH THE 80-20 RULE.

”

-LAURA SHAMMAH, MS, RD CUP OF TEA

Iyar 5778 | The Wellspring 79

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.