Wellspring Issue #49

Is Your Diagnosis Just a Cop-Out? Tamar Feldman sheds light on the truth

FEBRUARY 2020 // SHEVAT 5780 // ISSUE 49

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My Baby Isn’t Gaining

community really have an obesity problem?

The Key to Inner Peace

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COPY & RESEARCH Deputy Editor Esther Retek Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Beth Warren, MS, RDN, CDN Tamar Feldman, RDN, CDE Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC Health Advisory Board Dr. Chayala Englard • Chaya Tilla Brachfeld, RN • Miriam Schweid

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When We Really Want Something “So I went to the doctor, and he showed me the blood work results. He scared me out of my wits.”

So goes the story of many an individual whose lifestyle has led to high cholesterol, high blood pressure, high blood sugar levels, high everything. After experiencing some kind of symptom, he or she went to the doctor, and was encouraged — or, rather, forced — into a serious reality check.

Is scaring the wits out of someone actually an effective strategy for generating lasting change? Or is a gentle, encouraging approach more valuable in producing desired results?

These were the questions I pondered while compiling this issue’s feature on obesity. It’s no secret that a considerable percentage of our community — and much of the world’s population — struggles with excess weight and its ramifications.

As Dr. Jacob Walfish notes in the article, “That we do have a real problem in terms of obesity is most evidenced by the high prevalence of bariatric (weight-loss) procedures undergone by members of our community.” Based on the scientific and medical research and the conversations we’ve had with practitioners regarding obesity, the facts are alarming.

Still, our objective here at Wellspring is not to publish fear-mongering content, wagging that proverbial finger in warning, “You shouldn’t be doing that … or else …” We are here to enlighten, inform, encourage, and even entertain. It is our hope that the content leaves you feeling inspired, not threatened, to maintain a well-deserved quality of life. So, while we are providing you accurate and non-sugar-coated facts in this issue’s feature, here’s a round of applause to every ounce of effort you invest in taking better care of the vessel that holds your soul.

The debate about using a cautionary versus a gentle ap-

Well-Put! In functional medicine, the focus is on addressing the underlying cause of disease so that patients can get well and stay well without unnecessary drugs or surgery.

proach is not exclusive to the topic of physical health. It’s relevant to every facet of our lives that requires motivation.

Does reprimanding myself or others do the trick, or must encouragement come in a more positive form? If we take a look into our own lives to see what motivates us to take better care of ourselves, we may notice that while fear may drive us to take the right steps initially, only encouragement and a positive approach will enable us to maintain those changes.

As long as we feel forced to, say, stick to a diet, keep the house clean, or stay committed to any undertaking in self-improvement, it’s only a matter of time before the game is over. When we want to do it from a desire to lead a better life, the chances of continued success are far greater.

This question comes up in parenting, as well. We can easily get young kids to go to bed, to eat their food, to stop teasing their siblings, or to follow our commands by issuing stern threats or using physically forceful intervention, but what have we benefited? The short-term goal may be attained, but, in this way, accomplishing the exponentially more vital long-term goal of raising a child with a positive sense of self and security becomes virtually impossible.

While the constructive, encouraging route may require a lot more effort on our part, the more nurturing and loving we are as parents, the healthier our children will be. Parenting coach Mrs. Miriam Meiselman, who I feel honored to call a friend, emphasized this in one of the many conversations I had with her for this issue’s cover feature, “To Cultivate a Life.” She shared how painful it is to hear from hurting mothers, who only realized too late, how instrumental early-childhood nurturing would have been in helping their children grow into more confident, happy adolescents.

But, as the parenting coaches in this issue’s cover feature concur, the children of this generation (and all generations) don’t only need a lot of love. It’s when love is combined with healthy limits that a child’s inner world can flourish.

May everything we do emanate from a place of real desire and yield long-lasting results.

Shiffy Friedman

"At the Dietitian," Tamar Feldman, RDN, CDE

Shevat 5780 | Wellspring 11

Contents

FEBRUARY 2020 SHEVAT 5780 ISSUE 49 The next issue of Wellspring will appear iy”H on March 4th.

WELL INFORMED 18

TORAH WELLSPRING

By Rabbi Ezra Friedman

22 SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS 24 DENTAL HEALTH

By Dr. Jacques Doueck, DDS 26 HEALTH UPDATES IN THE NEWS

By Esther Retek 32 FIGURES

By Malka Sharman 34 HEALTH ED Rock Science

By Laura Shammah, MS, RDN 40 DEDICATED TO HEALTH 10 Questions for Stacey R. Goldenberg

By Margie Pensak 44 WEALTH OF HEALTH Conference with Shlomo L.

By Shani Pruzansky

ISSUE 49

FEBRUARY ‘20 SHEVAT 5780

Fruity Flavors Delicious treats to enhance your Tu B'Shevat meal

52

My Table What does your dietitian's Melaveh Malkah consist of?

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LIVING WELL 48 IN GOOD SHAPE How to Burn Fat, Fast

By Syma Kranz, PFC 50 ASK THE NUTRITIONIST Morning Matters

By Shani Taub, CDC 52 FEATURE Kosher Calories Count

By Shiffy Friedman 66 AT THE DIETITIAN The "Cop- Out" Diagnosis

By Tamar Feldman, RDN, CDE 68 MEMOS FROM A KINESIOLOGIST A Weight Off Your Mind

By Miriam Schweid

50 WELLBEING 74

COVER FEATURE To Cultivate A Life

By Shiffy Friedman

69 DIY MRSA Relief

By Miriam Schweid

86 EMOTIONAL EATING

By Shira Savit

70 SERIAL DIARY

By Rina Levy

88 HEART TO HEART

By Rabbi Ezra Friedman

Cup of Tea will return next month iy"H.

74

Springboard

Letters

On Constipation, Flu Treatment, Potato Kugel, and More

First, Ask Your Doctor Issue #48: Quick Question

invites readers to submit letters and comments via regular mail or email to info@ wellspringmagazine. com. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.

The mother who asked a “Quick Question” last month wrote that her baby only has a bowel movement after she gives him glycerin suppositories. I would like to point out what my pediatrician once told me— that this should not be given to children under the age of two without a doctor’s permission.

Thank you for an excellent magazine.

Tzurty G.

That’s an FPIES Symptom Issue #48: Quick Question

I'm writing in regard to a letter previously featured in your inbox about a baby who 14 Wellspring | February 2020

does not have frequent bowel movements.

My son also had this, having a bowel movement perhaps only once a week. It was very odd, and I, too, was concerned.

I ended up finding out that this was a symptom of a rare food allergy disease called FPIES, which I mentioned previously in an article I wrote for Wellspring. Of course, most children do not have FPIES, but for those who do have this condition, infrequent bowel movements are trademark. I would encourage mothers of children with widely spaced bowel movements, which seem to be without cause (i.e., no constipation, discomfort, etc.), to be careful with introducing the main FPIES triggers when first feeding solids.

The typical rice cereal is a very common FPIES trigger, for instance. Yellow fruits and vegetables (peaches, bananas, yellow squash) have a higher success rate with being tolerated.

In general, any baby who presents with delayed vomiting reactions (typically about

Public Service Announcement Beware of Oscillococcinum My 20-year-old son recently had a severe case of flu. He was bedridden and extremely weak. The doctor prescribed Tamiflu and Motrin, and the pharmacist recommended that I supplement the treatment with Oscillococcinum, a homeopathic treatment for flu-like symptoms. Manufactured by the Boiron brand, this treatment comes in the form of 10 small plastic tubes, filled pellets that should be placed under the tongue to alleviate symptoms and promote healing.

Whether or not the remedy is effective is irrelevant, because, upon calling Boiron, I confirmed that it is not kosher. (Its active ingredient is an extract from the heart and liver of a Muscovy duck.) Because the flu is rampant and this remedy is extremely popular, I am sending this information to several popular publications and health advisers to spread awareness. Please consult your Rabbinical guidance before taking.

A refuah sheleimah to all cholei Yisrael, Name withheld

two hours after ingestion), and lethargy and "sleepiness" between vomiting bouts within 10 days of a new food exposure, may be a child with FPIES. Please do not fear, but do be cautious.

Ruchy Reese

P.S. My child had what is termed "acute FPIES," which presents with frequent diarrhea called "chronic FPIES." It is wise to be aware of both.

Carb Count Correction Issue #48: Cover Feature

I thoroughly enjoyed Shani Pruzanksy's cover feature in the last issue.

As Shiffy Friedman wrote in her letter, it was a fun read. Food glorification in the community is certainly happening, and it was interesting to explore just how central food is in (most of ) our lives. The reaction of the gabbaim to cutting down on the fat- and sugar-laden foods is a case in point!

The article included the nutrition (or lack thereof ) information for a slice of potato kugel — a smart choice, being that it is one of those foods we don’t think about much before indulging in.

However, I would like to point out that the carb content listed — 1.5 grams — can’t possibly be correct. I’m no nutritionist, but according to the USDA, one medium-sized potato packs in 31 grams of carbs. If we do a simple equation,

each slice contains at least half a potato (I use six potatoes to make a kugel in a half-sized pan, which gets cut into 12 smallish slices). So, before we even add in the oil and eggs, that’s a whopping 15.5 grams of carbs. Still, I won’t give up on my weekly slice so fast.

Keep up your great work, D. H.

Thanks for pointing this error out to us. The count should have been 15, not 1.5.

To be more precise, while it's difficult to calculate exact numbers for homemade recipes that have a wide degree of variation, the carb count for a slice of

Any health information, advice, or suggestions published here are the opinions of the letter writers and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

Have you or someone you know experienced a health episode that resulted in a greater awareness concerning a particular matter? If you would like us to publish it as a service to Wellspring readers, please send it our way. Anonymity is guaranteed.

Shevat 5780 | Wellspring 15

Springboard

Letters

potato kugel could range around 1134 grams, depending on serving size and other factors.

Not the Same Sleep Issue #48: Updates

One of the first columns I turn to each month when I get my Wellspring treat is "Updates." As a knowledge junkie, I love getting updated on the latest in health and medicine. Last month, you cited a fascinating study that found a correlation between carb consumption and sleeplessness.

Although I like getting the evidence-based conclusions, this is one of the areas where anecdotal evidence serves as great proof. Time and again, I am in awe at how my quality of sleep is so significantly dependent on what I consumed that day. Every time I go off sugar and white flour, I’m amazed at how I sleep so much better. I wake up feeling refreshed even if I sleep less, and I’m not pining for my bed all day.

That's another great advantage of leading a healthy lifestyle!

Happily Healthy

Finally Taking Care of My Scar Tissue Issue #42: Feature

Thank you so much for your article on scar tissue. While reading it, I rec16 Wellspring | February 2020

ognized some symptoms that I've been experiencing could be connected to a scarring issue. I contacted Dr. Englard, who put me in touch with a therapist in my area, who then put me in touch with someone who actually takes my insurance. (Yay!) After a preliminary meeting and checkup, she began to treat me with visceral massage. For the first time in years I feel like I'm finally getting somewhere with the pain I've been experiencing.

I really appreciate learning about the different techniques and therapies out there, especially from someone as professional, experienced, and educated as Dr. Englard. Thank you, Wellspring, and Dr. Englard!

M.W.

Many More Have Been Helped Issue #38: Medical Mystery

Several months ago, you published the saga of my child who had been diagnosed with PANDAS. As I detailed in the article, we were after several rounds of medication, numerous vitamins, fermented foods and more, when we finally found our salvation in the form of essential oils applied via the raindrop technique.

Following the publication of that article, many parents whose children had also been diagnosed with PAN-

DAS or presented strange symptoms reached out to me. I am writing to let you know that so many of the those parents have seen positive results in implementing the same treatment, and are immensely thankful to Wellspring for bringing about their yeshuah.

Thank you again for a wonderful read each and every month. May you continue to help people in the many ways that you already are.

Tzirel Davidowitz

We’re Not All on a Diet Issue #48: Cover Feature

I would like to take part in the discussion on obesity in the community.

I think we can all agree from the fact that the word “foodie” has come into our lexicon that the Jewish food situation is out of hand.

About 35 years ago, I made changes to my family’s eating habits, including switching to whole grains, encouraging water consumption, cutting out soda, no fried foods, etc. And it has bothered me for a long time that all the Jewish magazines feature food sections with items that are, for the most part, not particularly healthy.

But with all due respect to Rabbi Glaser, I really disagree with some of

Quick Question

Q

My husband, 42 years old, has been coughing for several weeks. He has seen his doctor, who checked his lungs and said they’re all clear. He is also not congested. He coughs nonstop, even in his sleep. Can a consistent cough be a result of another issue? If yes, what can he do about it?

Your husband’s cough may be a result of acid reflux. Drinking fruit juice and consuming acidic foods like tomatoes and fried or spicy foods may be a cause.

Coffee and sweet sodas (diet or regular), an integral part of many men’s diets, may also cause acid reflex.

If your husband wants to know if acid reflux is the culprit, I would recommend that he abstain from these foods and drinks. It may be difficult for him to tailor his diet, but it will be well worth the effort.

A

Take care, Miriam Schweid, health kinesiologist

what he wrote. The whole world is not on a diet or food plan. So eating at a chasunah is not an aveirah. Besides, you could make the opposite argument and consider that the baal simchah paid for your meal, so why should it go to waste?

His argument that the baal simchah will, in some way, be responsible for your weight gain and poor health is a little farfetched. And, while the mitzvah is to be mesamei’ach the chassan and kallah, it is a seudas mitzvah, and washing is part of that.

Let’s keep things in proportion and realistic. If overeating is a problem for someone, by all means, they should eat before a simchah. But to suggest that wedding fare in general should change is not necessary. At all the simchahs I attend, there are always salads, vegetables, and good proteins (i.e., chicken and/or fish). Furthermore, it’s a genuine treat to be served a full meal that I didn’t have to cook!

Please, let’s not outlaw perfectly fine

food for regular folks. We all have bechirah. If it’s too tempting for you to have the kugel on the plate, ask the waiter to take it off. And don’t wander over to the dessert table. But don’t deny everyone the simple pleasure of enjoying the simchah in all ways. That’s really what the baal simchah wants.

Your pleasure is his pleasure.

Sincerely,

Rifka Saltz Rabbi Eli Glaser responds: Dear Mrs. Saltz,

Thanks for sharing your thoughts.

As you mentioned, “If overeating is a problem for someone, by all means, they should eat before a simchah.” Unfortunately, 70 percent of Americans are overweight, and more than 30 percent are classified as obese, which tells us that it’s the minority of people who

don’t have some sort of struggle with overeating.

I was directing my comments to those folks who need to prioritize their health and well-being, and therefore need to rethink the assumption that it’s a foregone conclusion that they must eat at every simchah. They certainly should respond to the invitation in kind so the hosts don’t waste money on a plate for them.

We also agree that there are many caterers who offer a healthy and appetizing array of dishes from which we all can choose. I think it’s abundantly clear to all of us that it’s Hashem’s ratzon for Klal Yisrael to simultaneously increase our simchahs while decreasing the malady of chronic and fatal health risks directly resulting from overindulgence, as that definitely is not the derech haTorah.

To our health and happiness, Rabbi Eli Glaser

Shevat 5780 | Wellspring 17

Well Informed

Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman

Let the Imprisoned Cry Go Free The Key to Inner Peace

I

In an era when most of us are plagued by worries and fears, we’re constantly seeking that one wise piece of advice that will bring us toward a state of inner peace, enabling us to feel less anxious and more tranquil. What wouldn’t we do to enjoy life more, to live it fully?

Well, the wisest of all men, Shlomo Hamelech, has something to say on the matter. In Mishlei, Shlomo advises, “Da’agah belev ish yashchena, If there’s a concern in a man’s heart, let him cast it down” (12:25). One way to understand this passuk, according to the Gemara, is “Let him converse about it with others” (Sanhedrin 100).

If you have something weighing on your heart, Shlomo Hamelech tells us, talk to someone. His words imply that the actual monologue, of me just telling you about my issue, is enough to ease the worry. It’s not about what you will answer or about the advice I’ll receive, only that I am

18 Wellspring | February 2020

talking about what’s on my heart.

How can speaking about an issue make the individual feel better?

Will the problem with the debt or marriage get solved?

Whether an individual is deeply in debt and he has until tomorrow to repay it, or he has received a dismal medical diagnosis, or he still can’t find a job, he should unburden himself and share his problems with a listening ear, Shlomo Hamelech says. And even in ruchniyus issues, whether an individual is experiencing challenges with their shalom bayis or in chinuch, they should share their worries with someone.

According to this advice, it seems quite simple. I share it, and I thus feel at peace.

How can speaking about an issue make the individual feel better? Will the problem with the debt or marriage get solved?

How does this work?

To understand this, let’s first delve into what happens every time a person is stricken with a challenge. On a superficial level, it appears that the individual is struggling with the problem at hand.

For example, for the person in debt, his

When a child does not conduct himself in a way that his parent would like, the parent may find himself plagued by questions that are actually provoked by his inner fears.

most burning problem seems to be the question of, “How will I be able to collect the funds by tomorrow?” And this is true. In the same vein, an individual who is struggling with their parenting may be focused on finding a practical solution. “How can I get my child to do what he needs to do?”

However, as we’ve previously discussed in this space, human beings are complex. There’s more to us than what meets the eye. Besides for the technical issue that we encounter and the technical solution we’re seeking to solve it, there’s another dimension within us that has a problem here. As a matter of fact, that’s where we feel the problem most. It’s our inner emotional world (olam hanefesh) that is now experiencing an upheaval in relation to the technical matter. This part is not just another dimension within us; it's actually a primary component in a person.

Whether we’re cognizant of it or not, this upheaval in our inner world is the real issue here.

So let’s understand what happens to an individual’s inner world every time he experiences a problem. When a

challenge hits, it evokes a plethora of fears within. These fears, and the extent to which we feel them, are very individual. Nevertheless, all of us experience them on some level.

Since our inner world is a primary component of our makeup, the technical details of what we’re going through are minuscule in comparison to the emotional elements involved. In other words, if I’m in debt, for example, the issue at hand is much less about how I will repay those debts as it is about how I feel about the situation.

My fears surrounding the impending issue are what ignite an internal volcano. Where will I get the money?

What will happen if I don’t manage to repay it? How will I look in the eyes of the borrower if I don’t pay him back on time? How will I view myself ? How do I feel about myself right now, as someone who’s deeply in debt?

Whenever a problem arises, an individual is gripped with fear, even if he isn't really aware of it. (Those who are not aware of this may think that only the technical issue needs to be dealt with, but this dimension—which is the

core issue that needs to be addressed— exists nevertheless.) This fear is what triggers his thoughts. His thoughts, in turn, actually increase the fear, making the person feel burdened and uneasy.

So, it’s not so much the technical problem that bothers a person and turns it into a da’agah as it is these fears and the thoughts that emanate from them.

As another example, when a child does not conduct himself in a way that his parent would like, the parent may find himself plagued by questions that are actually provoked by his inner fears: “What will be?” and “How did this happen?” and “What did I do wrong?” and “Whose fault is this?” and “How will I look if things continue to spiral downward?”

The technical steps of solving the problem are minor in comparison to the totality with which these thoughts commandeer our inner world. The commotion that takes place inside is what creates the layers and layers underlying every issue.

Acknowledging that one's emotional world is at the crux of the issue can truly be chal-

Shevat 5780 | Wellspring 19

Well Informed

Torah Wellspring: Spiritual Health

One of the times when the Soviet government officials commanded him to sing, he composed the moving song Yivada Bagoyim.

lenging, especially for those accustomed to leading their lives on a technical plane. If life is about crossing off checklists, dotting the I's, and crossing the T's, and we always operate from a place of logic, with a purely procedural, strategic perspective, it can be difficult to recognize that life is actually centered on something else entirely, but this is the reality.

Indeed, in referring to a problem, Shlomo Hamelech calls it “da’agah b’lev ish,” a concern in a man’s heart.

From these words, we understand that the core issue of every challenge is the internal facet—it’s the emotional turmoil that causes the da’agah. Now that we understand that this is the crux of every concern we experience, we can discuss the wisdom of Shlomo Hamelech’s advice and how speaking to another individual actually helps alleviate the upheaval we experience when we face a challenge.

If my concerns are purely technical, just speaking about them wouldn’t get me far. If I tell you about my debt, my words won’t wipe the ledgers clean. By telling you that my child hasn’t been accepted into a school, a welcome letter won’t magically appear. While there are certain people we can speak 20 Wellspring | February 2020

to who might be able to bring us these results, since Shlomo Hamelech’s advice is general and geared toward the emotional element of the problem, it’s obviously not about the practical outcome. In other words, it works even if the individual can’t help with a technical solution.

Now that I understand that the main concern in every issue that comes up in my life is the internal turmoil, it’s easier to grasp how speaking about my issue could prove invaluable to me. How so?

Because feeling an uncomfortable emotion—such as fear— is difficult for us, every time we experience it, we resist it—we’d rather not face it and give it its space. That’s perfectly normal; it’s part of being human. However, this does not help. On the contrary, when we resist an emotion, we keep feeling it. It comes up for us in different ways and hampers our productivity and happiness. If a person would have the capacity to actually experience the emotion, accepting it, it would do him well. That would be the way to effectively move on. How can we do that?

Hashem created us in a way that it’s

impossible for us to really feel the depth and wholeness of any emotion on our own. I can’t be fully happy if my joy isn’t shared with others. In the same vein, I can’t experience the full scope of my sadness if I’m alone. At every simchah, people gather together. By sharing the positive emotion, we can actually experience it. The more I’m able to express my feeling, the more I can feel it for myself. This, obviously, can’t happen if I’m not in the presence of another human being.

Let’s look at the incredible words of the mechaber of the Ketzos Hachoshen, Rav Aryeh Leib Heller, zt”l, to understand just how true this concept is.

He writes that if Maamad Har Sinai would have been experienced by only one Yid on his own, he would not be able to experience any emotion because it wouldn’t be shared. In other words, the most intense emotional experience in the history of this world, in which an individual saw Hakadosh Baruch Hu with his human eyes, would have been emotionally ineffective if only one individual would have been there. This is the extent to which a person cannot fully feel his internal world without having another human being participate in it.

When I don’t have someone to share

my pain or joy, I can’t feel it fully. And when I can’t feel an emotion fully, it becomes buried inside. Now, instead of allowing the emotion to come to the fore, I’m essentially battling it all the time to keep it stuffed down and away. This essentially suffocates the olam hanefesh. When this happens, even if a person feels joy, he ends up feeling pain—the internal pain of not being able to experience the emotion fully.

I once heard a moving story of a Yid who survived the Holocaust but lost everything—his wife, children, parents, and siblings. He resettled in Bnei Brak, where he merited remarrying. A year later, his wife gave birth to a baby boy. He became a father again.

When this child was born, this Yid later shared, his joy knew no bounds.

He ran out to the street in search of a pay phone. When he found one, he grabbed the receiver, eager to share his news, but then it hit him: “I have no one to call.” He had no family, no one who could be happy along with him.

It was then, the Yid said, that he experienced a pain that he hadn’t felt ever before. He explained that as bizarre as it sounds, even after experiencing such deep anguish during the Holocaust, the pain of not being able to express his simchah felt even harder. Not being able to experience his emotion was arduous. In other words, the pain an individual feels from burying an emotion, from being unable to experience it, is exponentially greater than the unpleasant situation that he’s going through.

Every time we feel something, our entire being experiences it. By suppressing it, we’re fighting against our entire being, which is very painful.

(This is actually the core of the pain— not the feeling itself, but our resistance to it.) On the other hand, by expressing how we feel through sharing it with another individual, we are able to fully experience the emotion, which is the only way to ease it.

During the Communist era, the Russian citizens were not only coerced into serving the country, but they were also obligated to speak highly of it and sing its praises. If an individual so as much as uttered a word that even implied that something was unfavorable, he was at risk of a death sentence.

Rav Eliezer Zusia Portugal, the Skulener Rebbe, zt”l, who lived during that time period, was a great tzaddik who was also a gifted composer. One of the times when the Soviet government officials commanded him to sing, he composed the moving song Yivada Bagoyim. Ironically, while the crowd enjoyed his singing, he was actually beseeching that Hashem take revenge in them. He then continued with the verse, “tavo lefanecha enkas asir, may the cry of the prisoner come before You“ (Tehillim 79:11), pleading that Hashem accept his prayers.

Later, the Rebbe offered a deep interpretation of this verse. There’s a time, he said, that the actual sigh is imprisoned; it’s when the person is not able to emit it. “At the time that I composed this song, this was the state I was in,” he said. When the sigh is in prison, he concluded, it’s worse than

when the person is in prison. That’s because as long as we’re able to express our pain, we’re able to fully experience it, and it eventually dissolves, whereas when the sigh is suppressed inside, it causes untold turmoil within.

When we feel pain and are unable to express it, to share it, that very cry is imprisoned. And the pain of this imprisoned cry, of the enkas asir, is what exacerbates the discomfort of the situation.

Thus, as Shlomo Hamelech wisely tells us, when I share my pain with another individual with a listening ear— not necessarily a high-ranking professional, but someone who is able to experience the emotion with me—the da’agah aspect of my issue dissipates.

Before I get tangled up with the technical details of an issue, which tends to happen, it would be wise to stop and just talk to someone about how I feel.

As deceptively simple as this sounds, this is the element that weighs most heavily on our heart. And once the main element of the issue is now dissolved, from there, we can usually draw upon our own creativity to come to a practical solution. May Hashem grant us the capacity to experience our emotions so we can lead a life of menuchas hanefesh and emotionally wellbeing.

May we only share simchos always!

All of the above holds true when the individual I’m sharing my emotion with is experiencing it together with me, by empathizing with my pain and rejoicing with my happiness. This brings us to the topic of how to be that listener, which will be addressed in a future article, b’ezras Hashem.

Rabbi Ezra Friedman welcomes questions and comments on this column. Please write to rabbiefriedman@wellspringmagazine.com.

Shevat 5780 | Wellspring 21

Well Informed

Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS

E

Don’t Confuse the Means for the End ach month of the Jewish calendar has unique characteristics and carries with it opportunities for spiritual change. The month of Shevat is connected with the letter tzaddi, which often refers to a tzaddik (righteous person). Of the letter tzaddi it is written, “Crown the letter tzaddi with lita.”

This is a very confusing association because the root of “lita,” lamed, ayin, tes, literally means “indulgent eating.” It is usually associated with the episode between Eisav and Yaakov and the lentil soup: “Halitaini, pour down my throat, some of that very red stuff !” In fact, Eisav was willing to sell his eternal birthright for a pot of stew. This term is also referenced in the Gemara’s discussion regarding a person who eats from an orlah orchard (a tree in its first three years) as, “Halitaini, stuff the wicked one [with the forbidden food], and let him die.”

Thus, since Shevat is associated with the letter tzaddi, the phrase “Crown the letter tzaddi with lita” can either be translated as “Crown the month of Shevat with indulgent eating” or “Crown the righteous person with indulgent eating.” Either way, it is quite confounding.

Rav Gedalia Schorr, ztz”l, explains that the difference between the words achila, eating, and lita is a person’s intentions.

Hashem created the laws of nature so that

we must eat in order to nourish ourselves and survive. However, we would not have figured this out on our own. Only because Hashem created the concept of an appetite and enjoyment for eating do we desire food and thereby sustain ourselves. Without this, we would die of hunger.

Consequently, we need to appreciate the gift of taavah, the desire that Hashem instilled in us. But we also must keep it in the proper perspective, understanding that the desire is a means toward an end, not an end in and of itself.

We should be eating for the exclusive purpose of nourishing our bodies in order to have the strength to properly perform our avodas Hashem. That’s the sole reason that the Almighty gave us food. Shlomo Hamelech writes in Mishlei, “A tzaddik eats to satisfy his soul, but the stomach of the wicked will [always] be lacking.”

If we eat for the sake of satiation, we can stop when we’ve satisfied our body’s nu-

tritional needs — enjoying the food along the way. If we eat for the sake of pleasure and indulgence, we will find it very difficult to stop, and we’d find ourselves eating to an excess.

Therein lies the definition of lita, indulgent eating: mistaking the means for the end. And that, Rav Schorr writes, helps us properly translate the phrase “Crown the letter tzaddi with lita.” It should really be understood as “Crown the letter tzaddi over lita,” to allow righteousness to rule over eating. In other words, a tzaddik steers his desires toward a greater purpose, instead of allowing them to rule over him.

We see this connection specifically to the month of Shevat, which is the new year for fruit-bearing trees. Our Tu B’Shevat seder is an appreciation of the wonderful and healthy gifts of nourishment which Hashem provides for us, as well as a rectification for the world’s first transgression, in which Adam and Chava ate from the fruit of the Tree of Knowledge of Good and Evil. Through eating in the proper manner, we have a daily opportunity to correct a part of our soul, so deep and intrinsic that it reaches back into Gan Eden. This concept is underscored by Rav Schorr’s explanation of the Rambam in Hilchos Deios, “If man eats [to nourish his body] in order to serve Hashem, then his eating is [itself considered] avodas Hashem.”

The content of this article is based on teachings from Ohr Gedalyahu by Rav Gedalia Schorr ztz”l.

Rabbi Eli Glaser is the founder and Director of Soveya. He is certified as a Nutrition/Wellness Consultant and Weight Management Specialist, with 25 years of coaching and counseling experience, and is maintaining a 130-pound weight loss for more than 16 years.

Soveya has offices in Lakewood and Brooklyn, and works with clients via phone and Skype around the world. For more information or to make an appointment, contact Soveya at 732-578-8800, info@soveya.com, or www.soveya.com.

22 Wellspring | February 2020

Well Informed

Dental Health By Dr. Jacques Doueck, DDS

SMILE MAKEOVER ON A BUDGET Sometimes, a smile needs a little boost. Repairing your teeth can make you look and feel better about yourself. A smile makeover using veneers can correct many aesthetic dental problems, including: stains or discoloration; chips and cracks; a sharp, fang-like appearance; spaces between the teeth; or other imperfections. Even in cases of misalignment or crookedness, veneers can often perform “instant orthodontics.”

THE TWO CATEGORIES OF DENTAL VENEERS Porcelain Veneers or Laminates

Direct Composite Veneers or Bonding

These are thin shells of ceramic that are custom-designed and bonded (cemented) onto the front side of teeth, and are the “Rolls Royce” of dentistry. Porcelain veneers can be made as thin as a contact lens and placed over your existing teeth without removing excessive tooth structure.

These are tooth-colored fillings that are placed over the entire front surface of teeth. This alternative to its porcelain counterpart is a quick way to improve a smile on a budget.

Patients usually don’t need anesthesia when laminates are placed, and the entire procedure can be completed in just two office visits. These smile makeovers have been clinically proven to last up to 20 years. Over the years, laminates have evolved to become an ultra-conservative treatment.

Of course, as I always explain to patients, there are some limitations to direct veneering:

However, if we are placing a laminate that is just half of a millimeter thick, we still need to reduce half a millimeter to avoid making the tooth appear bulky. Therefore, patients must usually undergo some tooth reduction prior to placement of laminates. Tooth reduction makes a bonded veneer appear natural, lying flat, perfectly in line with the existing teeth. It is rare that we can place laminates with absolutely no tooth reduction.

While the best cosmetic result is to treat ten teeth with porcelain veneers, we have treated many patients by placing porcelain veneers on the front four upper teeth only and either bleaching or bonding the other six teeth. This is a more economical method and still achieves great results, since the front four teeth are the showcase of your smile.

24 Wellspring | February 2020

I’m a huge fan of direct composite veneers for patients who aspire to a more attractive smile yet can’t afford porcelain veneers. In certain situations, direct composite veneers may make more sense than porcelain. For most people, the cost of six to ten direct composite veneers is still within their budget. A smile makeover using composite bonding is where a dentist demonstrates the art of sculpting, offering a dramatic improvement in appearance, in just a single appointment.

✚ The results look good, but not as good as veneers fabricated by a master ceramist.

✚ Bacteria has a harder time establishing itself on porcelain than composite, so composite veneers require careful homecare. ✚ Unlike porcelain, composite veneers require occasional polishing to restore luster. ✚ Probably most importantly, they’ll have to be refurbished or replaced in five to eight years.

with

Tastes Like Chocolate… and Childhood Memories!

SEE FOR YOURSELF

Change is exciting, but change can also be frightening. Cosmetic imaging gives patients the opportunity to visualize the end result before we even get started. This is a powerful tool in the decision-making process. How will you look with longer teeth, straighter teeth, or no spaces? A young man with a large space between his two front teeth came in to see us because he had a job interview in a few days, but he was not sure if closing the space would look natural. Using a digital photo, in a just a few minutes, he was able to see how his new smile would look. He was even able to take home before and potential after photos for his family to see. He came in the next day and we proceeded to carefully bond his two front teeth with a durable composite bonding.

On another occasion, a woman with severely worn front teeth who needed caps was concerned about how long her teeth would appear after the procedure. Using cosmetic imagery, she was able to specify the exact length that she felt comfortable with — before any work started. The photos and models of the changes then allowed the lab to produce her caps to precise specifications. Needless to say, she was delighted to know that she was in control of the final results.

Dr. Jacques Doueck has been practicing family dentistry in Brooklyn, New York since 1977, and is a Diplomate of the Academy of Clinical Sleep Disorders Disciplines. He speaks nationally and trains other dentists in oral appliance therapy and state-of-the-art dentistry.

Dr. Doueck is a member of the American Dental Association and serves on the District Claims Committee for the state society.

Mehadrin Leben Light tastes the same as regular Leben but is the perfect healthier alternative for both kids and adults. With less than half the fat and sugar of standard Leben, Mehadrin Leben Light is not only rich and creamy in flavor, but high in protein too, so you stay fuller for longer. No more searching the cupboards for additional snacks! So, go ahead, have one for breakfast or a midday snack, and keep an eye out for Mehadrin’s Kosher for Passover Leben Light! You can thank us later ;)

Well Informed

Updates in the News By Esther Retek

FRESH AIR INDOORS — MINUS THE COLD

How to keep indoor air moldand-bacteria free all winter long Although it seems paradoxical, winter — not summer — lends itself to stuffy, moldy, and unhealthy air circulating in our houses. That’s because most of us don’t give fresh air a chance to enter our cozy homes when temperatures are low outside. However, there are many other methods to clean circulating air while keeping our houses warm and toasty.

1. Clean the cleaners.

Many cleaners and air fresheners (don’t get fooled by their name) contain harsh, toxic chemicals that can cause breathing issues or trigger an allergy or asthma attack. Read labels carefully and stay away from products that contain volatile organic compounds (VOCs) such as benzene, ethylene glycol, formaldehyde, methylene chloride, tetrachloroethylene, toluene, and xylene. Make your own cleaners using soap and water, vinegar, or baking soda. There many options out there for DIY air fresheners, too, such as using essential oils, fruits, or herbs.

2. Purchase some plants.

Houseplants can do more than give your interior a fresh look, especially if your home is not well ventilated. According to the Asthma and Allergy Foundation of America, in addition to getting rid of carbon dioxide and boosting oxygen levels, some plants may even help clean chemical vapors from the air. Of these, the easiest plants to grow and keep healthy indoors include English ivy, ficus trees, peace lilies, and certain types of palms.

3. Freshen the filters.

A dirty filter in your heating unit can keep air from flowing the way it should and can contribute to mold growth if it gets damp. Change the filter at least once every three months and make sure it fits well. If you have asthma or

26 Wellspring | February 2020

allergies, you might want to check it once a month. It’s also a good idea for a professional to inspect the unit once a year.

4. Keep ’em fresh.

To prevent the presence of mold in your home, check stored fruits and vegetables often, and toss anything that has mold or emits a foul odor. To keep produce fresh longer, don’t wash fruits and vegetables before storing them — save that for just before you eat them. If you’re not sure if something is fresh, trash it.

5. Do away with the drip.

Leaks can occur in sinks, toilets, showers, dishwashers, or refrigerators — and from your neighbor’s appliances leaking into your space. Pooled water can quickly lead to issues with mold and bugs, so any leaks must be repaired immediately.

6. Find the forgotten areas.

Cabinet tops, vent hoods, door handles, and oven knobs are just a few of the places we sometimes forget to clean, as well as behind appliances and under bathroom sinks. Wipe them down every so often with warm, soapy water. Give your sinks and their drains a daily wash, too, and check for other areas that might collect grease, food, grime, or water.

7. Leave the leftovers.

Although leftovers often come to the rescue for busy homemakers, it’s important to keep in mind that bacteria may lurk in food that's not fresh. When dinner’s over, place anything that’s left in airtight containers only. And if you throw food away, make sure it’s placed in a trash can that has a lid on it.

718.666.3963

INFO@IMBUENY.COM

Well Informed

Updates in the News

PLAY DATE WITH MOMMY What happens when parents actively engage their child in play?

Many parents intuitively know that playing with their children promotes a deep sense of connection between them. We know that those sessions imbue a child with much needed love and warmth. But aside from the affection a child feels when mommy sits and plays his favorite game, new research now suggests that there are many more benefits to these play dates, and a lot depends on how the playing is done.

A team of Princeton researchers conducted the first study of how baby and adult brains interact during natural play, and they found surprising measurable similarities taking place during the activity. In other words, baby and adult brain activity, despite the vast age gap, rose and fell together as parent and child shared toys and eye contact. The research was conducted at the Princeton Baby Lab, where researchers study how babies learn to see, talk, and understand the world, and the results were published in Psychological Science.

Since studying real-life, face-to-face communication between babies and adults is quite difficult, the researchers needed to create a child-friendly method of recording brain activity simultaneously from both baby and adult brains. They therefore developed an innovative and highly safe dual-brain neuroimaging cap system. The setup allowed the researchers to record the neural coordination between babies and an adult while they played with toys, sang songs, and read a book together.

In the first part of the experiment one, the adult spent five minutes interacting directly with a child — playing with toys, singing nursery rhymes, or reading a kid-friendly book — while the child sat on the parent's lap. In the other, the adult turned to the side and told a story to another adult while the child played quietly with his or her parent — which we often mistakenly do.

The caps collected data from 57 channels of the brain known to be involved in prediction, language processing, and understanding other people's perspectives.

When they looked at the data, researchers found that only during the face-to-face sessions were the babies' brains synchro-

28 Wellspring | February 2020

nized with the adults' brains in several areas known to be involved in high-level understanding of the world. They also saw that this synchronization was helping the children decode the overall meaning of a story or analyze the motives of the adult reading to them, skills way beyond their capacity under normal circumstances.

When the adult and infant were turned away from each other and engaging with other people, the synchrony between them completely disappeared and didn’t show any improvement to the child’s brain.

The results revealed some surprises. For example, the strongest coupling occurred in the prefrontal cortex, which is involved in learning, planning, and executive functioning, an area otherwise thought to be quite underdeveloped during infancy.

"We were also surprised to find that the infant brain was often 'leading' the adult brain by a few seconds, suggesting that babies do not just passively receive input but may guide adults toward the next thing they're going to focus on: which toy to pick up, which words to say," says Casey Lew-Williams, a codirector of the Princeton Baby Lab. The best part of the data was the strong communication bond that was being formed. The adult's brain seemed to accurately predict when the infant would smile; the infant's brain anticipated when the adult would use more "baby talk;” and both brains tracked joint eye contact and joint attention to toys. This communication strengthened the relationship tremendously. It showed that when a baby and an adult play together, their brains influence each other in dynamic ways.

What was previously thought to be mere intuition was now discovered to be grounded in science. And what we assumed was a nice way of forming a connection with a child is now viewed as an integral, and mutually beneficial act for both parent and baby.

So save the magazine for your evening self-care time, and get your child’s favorite toy out for your play date.

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Well Informed

Updates in the News

HOSPITAL AT HOME Is it really safer than its alternative?

A lot has been said about the precautions one should take when staying in hospitals. People check into the hospital expecting to get better, but there are risks — and some patients even wind up getting sicker. There are dangers of complications, like bleeding or infection, disrupted sleep cycles, exposure to hazardous germs, and more — and none of those include the cost. Additionally, when in a hospital, most patients are bed-ridden, often experiencing the negative health effects of physical inactivity.

What’s the alternative? A recent pilot study by investigators at Brigham and Women’s Hospital in Boston, published in Annals of Internal Medicine, found that a home hospital model can potentially improve care and slash its costs. Hospital at Home (HaH) implies hospital care from the comfort of your home. Models vary, but, generally, patients seen in the emergency room who require hospital-level care are given the option of intensive care at home.

“We wanted to show with a very high level of evidence that home hospital care could be delivered to acutely ill adults with lower cost, better physical activity, high quality and safety, and excellent patient experience,” says David Levine, MD, MPH, MA, the study’s senior author. “In addition, we feel this gives all Americans the information they need to choose the care for themselves and their loved ones, should they need hospitalization.”

Each of the study’s 91 participants had been admitted via the emergency department with acute conditions that included infection, worsening heart failure, worsening chronic obstructive pulmonary disease, or asthma. They were randomized either to stay at the hospital for typical care or to receive care at home, including nurse and physician visits, intravenous (IV) medications, remote monitoring, video communication, and point-of-care testing.

Researchers measured the total direct cost of care, including costs for non-physician labor, supplies, tests, and medications. The findings indicated that patients receiving at-home care had total costs that were almost 40 percent lower than patients treated conventionally. (It’s important to note, though, that many health insurance providers, especially Medicare and Medicaid, don’t yet cover the cost of home-based hospital care.)

Not only was this a better choice financially, but, according to the study, those at home required fewer lab orders, less imaging (like X-ray and MRI), and fewer consultations, making it a better choice medically, too. They also found that home hospital patients were less sedentary, and even had lower readmission rates within 30 days, than patients admitted to hospital care. Physical activity was also greater at home than at hospitals, making this choice go a long way toward healing.

Although the researchers didn’t intend to build the home hospital study as a means to study readmission rates, one of the more surprising findings was how impactful home hospital care was on 30-day readmission. “Seven percent of home hospital patients, compared to 23 percent of traditional hospital patients, were readmitted at 30 days — nearly a 70 percent reduction,” says Levine.

The positive emotional state of being in the care and environment of loved ones may also be a determining factor in a patient’s recovery. We don’t need research to know that there’s simply no place like home.

Disclaimer: This article is intended to provide medical news, not as advice to be practiced without guidance of a healthcare provider.

30 Wellspring | February 2020

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Well Informed

Figures By Malka Sharman

FAT FIGURES Obesity Worldwide:

1.9

Billion

adults report being overweight

Worldwide obesity rates have

Vietnam has the lowest obesity rates with a prevalence of only

tripled 2.1% in the past 50 years

Obesity in the United States:

72% 36.5% 12th America is ranked the

of all adults are either overweight or obese

An obese individual pays

of all adults are obese

$1,429 more in medical costs than a person at a healthy weight.

32 Wellspring | February 2020

most obese country

Reports project that by 2030

50%

of American adults will be obese

70%

to continue to struggle into adulthood

Worldwide,

41

million

children under age 5 are obese or overweight

30.4% of U.S. high schoolers are obese or overweight

45% of children living in poverty are overweight

(Sources: NHANES, WHO, Medical News Today)

Children struggling with obesity have a

chance

Childhood Obesity:

In the U.S., childhood obesity alone is estimated to cost

14

Billion annually

The Consequences: Reducing just

300,000 10% 90% Obesity accounts for

fatalities per year

of body weight can drastically reduce obesity-related illnesses

of people living with Type 2 diabetes are obese

Shevat 5780 | Wellspring 33

Well Informed

Health Ed By Laura Shammah, MS, RDN

Rock Science The A-Z on Gallstones Most of us pay little attention to the hollow, pear-shaped organ that extends just below the liver's right lobe, known as the gallbladder. That is, of course, when it’s doing fine. But those who have required surgical removal of gallstones or the gallbladder have discovered just how significant this organ is.

The gallbladder can grow as long as 8 to 10 centimeters, and as wide as 4 centimeters when it's full of bile that's waiting to help digest food; and there’s a veritable flurry of activity going on inside. Here’s a guide to exploring the gallbladder and its infamous gallstones.

1

True or False: The most common form of gallstones are those formed from hardened cholesterol.

Answer: True.

Gallstones form when one of two substances — cholesterol or bilirubin — become supersaturated in the bile and crystallize, much the way sugar crystallizes when rock candy is being made.

The more common form of gallstones are those formed from hardened cholesterol — a waxy, fatlike substance that’s found in all cells of the body.

Another way gallstones are formed is from bilirubin, a brownish-yellow substance found in bile that results when old red blood cells in the liver break down. The body normally eliminates bilirubin through the bowels. Bilirubin-caused gallstones are common in those with blood disorders, such as sickle cell anemia.

34 Wellspring | February 2020

2

True or False: Drinking coffee increases the risk for gallstones.

Answer: False.

Interestingly, studies show quite the opposite — imbibing more coffee results in fewer gallstones. Individuals who drink 2 to 3 cups of coffee a day have a 4% lower risk of developing gallstones than those who do not drink coffee regularly; and those who drink 4 or more cups a day have a 45% lower risk, according to a recent study published in Journal of Internal Medicine.

Gallstones Investigation FAQs about gallstones 1. Can apple cider vinegar be used as a cure?

Some people believe that apple cider vinegar softens gallstones, allowing them to be excreted from the body with ease. Although there is limited evidence to suggest this phenomenon, apple cider vinegar does have some health benefits, so it doesn’t hurt to try.

2. Can dehydration cause gallstones?

Similarly to blood vessels compressing, dehydration can also cause contraction of bile ducts in the liver. These contractions can result in the formation of gallstones.

3. For which symptoms should one see a doctor?

These are red-flag symptoms of gallstones that should be checked out:

- nausea - stinging pain in the abdominal area - yellowing skin

4. What’s a gallbladder cleanse?

A gallbladder cleanse, or gallbladder flush, has recently become a trend. It is designed to reset the gallbladder, flush out gallstones, and improve digestive health and function of the gallbladder.

One such process involves following a strict diet for two weeks.

The individual then follows a specified plan of drinking Epsom salts and a mixture of olive oil and citrus juice.

Many claims have been made about this gallbladder flush, but little research has been done on the topic. Research in World Journal of Gastroenterology points out that the gallbladder flush may be misleading, and the "stones" that people see in their stools have been found to simply be the oil and citrus juice mixed together.

Cleansing the gallbladder may not be as simple as drinking a solution, but there are definite steps that can be taken to help keep the gallbladder healthy.

Shevat 5780 | Wellspring 35

Well Informed

Health Ed

3

Who is most prone to gallstones?

A. Individuals with a family history of gallstones B. Expectant women C. Obese individuals D. All of the above

4

True or False: Rapid weight loss may cause gallstones.

Answer: True.

In addition to a healthy diet, a well-maintained weight keeps the gallbladder functioning properly.

Individuals with obesity have a higher risk of gallstones, but on the same note, slashing too much weight in a short time is just as harmful. Overweight people should do their best to lose their extra weight, but this should be done gradually. Crash or "yo-yo" diets may cause the liver to release more cholesterol into the bile, disrupting the normal balance of cholesterol and bile salts. That extra cholesterol can form into crystals, leading to gallstones.

Answer: D. Gallstones are more common than we think. Close to 12% of the population has gallstones, but only a few of those stones cause serious problems.

Pregnant women are more likely to get infected gallstones due to the decreased gallbladder motility and increased cholesterol in the bile. Therefore, it’s highly recommended to pay extra attention to avoiding fatty foods during pregnancy.

The obese segment of the population has the highest risk for gallstones. Being overweight increases the amount of cholesterol in the bile, which automatically increases the risk of gallstones. Around 25% of people who are severely obese (with a body mass index of over 40) have gallstones. Obesity can result in a large gallbladder that does not work well. It is believed that the risk is higher if the excess body weight is specifically around the stomach.

Having a family history of gallstones can double one’s risk of developing one. According to research published in Advances in Clinical Chemistry, the tendency to develop gallstones and gallbladder disease often runs in families, indicating there may be a genetic link. Also, a mutation in a gene that controls the movement of cholesterol from the liver to the bile duct may increase a person's risk of gallstones. Other people who are more prone to develop gallstones are those taking certain medications, such as oral contraceptives.

Those with certain blood disorders, such as sickle cell anemia, may have a higher risk of the bilirubin-caused stones.

36 Wellspring | February 2020

What’s the Gallbladder?

The gallbladder serves as a storage pouch for its partner organ, the liver. While the liver is hard at work making the dark green bile that helps with digestion, the gallbladder holds the bile until the body actually needs it. It concentrates the bile into the form that's best used for digestion. When one eats, the bile is squeezed out of the gallbladder and enters into the first part of the small intestine, the duodenum, through the common bile duct.

The liver produces anywhere from 500 to 1,000 milliliters of bile per day, but the gallbladder can concentrate that bile up to tenfold and store 30 to 50 milliliters of denser bile.

5

Which lifestyle habits can negatively affect the gallbladder?

A. Physical inactivity B. Smoking

C. Exposure to allergens D. A and B E. B and C

Answer: E. Aside for controlling obesity and being careful about rapid weight loss, as mentioned above, some other lifestyle habits may affect the gallbladder. People suffering from mild allergies should avoid the allergens altogether. There is sufficient evidence that links food allergies and gallstone health. Taking an allergy test, following an elimination diet, and avoiding specific allergens may be helpful for people with gallbladder issues.

Quitting smoking is also known to help gallbladder issues. Tobacco smoke can contribute to gallbladder dysfunction, up to and including gallbladder cancers.

6

True or False: Nuts should be avoided in an effort to decrease cholesterol.

Answer: False.

Foods that are high in monounsaturated fats, such as almonds and walnuts, are actually instrumental in improving cholesterol levels. It’s foods that are high in saturated or trans-fats that should be avoided. (See sidebar for more information.)

Gallstone Procedure From Diagnosis to Recovery Diagnosis: The most common sign of gallstones is intense pain. Up to 80 percent of people will never have symptoms for their gallstones, and nothing needs to be done about that. But if there is a problem, people quickly know it — the pain can be intense. Generally described as sharp, stabbing, and excruciating, the pain most commonly comes after eating a fatty meal because fat is the strongest trigger for the gallbladder to empty. It is felt at the spot of the gallbladder, below the breastbone, and can radiate to the back. It can last several hours and may be accompanied by nausea. The pain can also be a dull ache on the right side, like an upset stomach or heartburn with bloating.

Testing: The best test for gallstone is an ultrasound. It's quick and safe and gives a lot of information about how the gallbladder looks, and it has pretty high accuracy. The ultrasound tech will be able to see gallstones or gallbladder irritation, such as a thickened wall or fluid around the gallbladder.

Some patients may be referred for a second kind of test called an HIDA (hepatobiliary iminodiacetic acid) scan, in which a radioactive chemical is injected into the patient’s arm, and the technician sees what happens when it reaches the gallbladder.

Procedure: If the stones are not causing symptoms, or if one passes them, no procedure will be done. For those with mild gallbladder issues, a liquid and easy-to-digest diet can be prepared at home to try to ease symptoms.

This usually starts with liquids including chicken broth, vegetable broth, and fresh, juiced vegetables. Watery soups can then be added, as well as lowfat, low-cholesterol, high-fiber foods.

But, if the individual is experiencing pain, called biliary colic, or develops a gallbladder infection, called cholecystitis, gallbladder surgery is probably the go-to option. If the stones get outside the gallbladder and travel down the duct, they can cause some pretty serious complications, so it's important to have them taken care of if you're having a problem.

Escaped stones can cause obstructions in the ducts, and can lead to jaundice or pancreatitis. Any of these symptoms would require gallbladder surgery, called cholecystectomy.

Cholecystectomy is usually an outpatient procedure that requires a week or two of recovery. The laparoscopic surgery involves one incision in the navel area, and two or three under the ribs on the right. It does require general anesthesia because the surgeon will fill the abdomen with carbon dioxide to expand it.

Three to five days of soreness should be expected, which may require narcotic pain medication, and strenuous activities should be avoided for at least two weeks. Patients typically heal fully within four to six weeks.

Recovery: After a gallbladder surgery, the patient is usually given liquid food for one to two days before returning to eating solids. The liver produces enough bile for normal digestion under most circumstances, but it does take time for the body to adjust.

A low-fat diet is recommended indefinitely after surgery. Some people may experience diarrhea and other digestive symptoms if they eat fatty or greasy foods after surgery, if they are unable to digest fat optimally, or both.

Report to your doctor if you notice greasy, frothy, or foamy stools.

Disclaimer: This article is for informational purposes only. Please consult with a medical practitioner before instituting changes to your diet or lifestyle.

Shevat 5780 | Wellspring 37

Well Informed

Health Ed

The Gallbladder Diet

Which foods can increase or decrease gallstone risk and pain?

The best diet for gallstones is combating the main trigger — namely, cholesterol. Since most gallbladder stones are formed from cholesterol, eating a low-cholesterol diet is best for gallbladder health.

Additionally, a diet good for your heart is good for your gallbladder, too, which means that any diet that would qualify as "heart-healthy" is also "gallbladder-healthy." Such a diet would include some healthy monounsaturated fats, such as those in nuts, avocados, seeds, olives, and peanut butter, as well as the oils from these products. Polyunsaturated fats should be part of that balanced diet, too — they’re found in fatty fish, walnuts, flaxseeds, and vegetable oils.

Foods to Avoid  Refined carbohydrates: Consumption of refined carbohydrates may increase the risk of gallbladder disorders. Refined carbs include sugars and sweeteners, white flour, refined grains, and starches. They are often found in baked goods, including cookies and cakes, as well as in candy, chocolate, and soft drinks.  Excessive fats:

The bile produced from the gallbladder is important in digesting fats, so eating a fat-heavy diet may force it to work overtime.  Highly processed foods  Red meat:

A study revealed that men with the highest long-chain saturated fat intake, primarily from red meat, were the most at risk for gallstones. Medium-chain fats, found in plant foods such as coconut, do not increase gallstone risk.  Whole-milk dairy products (cheese, ice cream, butter):

Opt for the low-fat dairy products instead of the whole-milk ones.

38 Wellspring | February 2020

Foods to Eat The gallbladder diet aims to help reduce the stress that diet has on the gallbladder. The foods will be easier to digest, may help the digestion process, or support the gallbladder itself.

 Fruits and vegetables: One of the most important aspects of any balanced diet is to provide the body with a variety of foods in order to get as many different nutrients as possible. The easy way to do this is to increase the number of different fruits and vegetables eaten regularly.

Eating a wide variety of plant foods can help to provide a broad range of nutrients to the body and keep it healthy.  Lean protein: Fats can add stress to the gallbladder, and therefore, it’s important that proteins in the diet be as lean as possible.

White-meat foods, fish, and vegetable proteins are leaner proteins, which may help to relieve excess stress on the gallbladder.

 Fiber: Fiber plays an important role in a healthy digestive system. Fiber in its various forms can help to keep a person feeling full for a longer period of time, feed healthy bacteria in the gut, and add bulk to the stool. Fiber can also assist the body in toxin removal.  Healthful fats: Polyunsaturated fats such as omega-3 have proven to help keep the gallbladder healthy and reduce the risk of gallbladder problems. These fats are commonly found in salmon, walnuts, and flaxseeds, as well as the oils derived from these foods.  Calcium: Increasing the levels of calcium in the diet can also support a healthy gallbladder. Calcium is found in dark, leafy greens including kale, sardines, and broccoli.

Dairy products have a lot of calcium as well, but they may also have a very high fat content, mainly from saturated fats. Low fat milk or alternative plant milks that are fortified with calcium, such as almond or flax milk, are higher in healthful fats and lower in saturated fats and may still provide ample calcium.  Alcohol: While heavy drinking may cause harm to the liver, moderate drinking (about one drink per day) may help to protect the gallbladder from gallstones and other complications.  Vitamin C: Research has found a correlation between high levels of vitamin C in the blood and fewer gallbladder problems.

Laura Shammah MS, RDN, has been operating a private practice in New York and New Jersey for over 20 years. Her clientele runs the gamut from people with eating disorders to those dealing with hypertension, high cholesterol, diabetes and cancer. She also helps clients who run in marathons or are looking to lose or gain weight in a healthy way. Her nutritional guidance is published in MaryAnne Cohen’s book Lasagna for Lunch: Declaring Peace With Emotional Eating. Laura can be reached at 718-376-0062 or Laurashammah@aol.com.

Shevat 5780 | Wellspring 39

Well Informed

Dedicated to Health By Margie Pensak

1

What motivated you to build the Tikva House?

Our son was diagnosed with leukemia at the age of 13 and needed a transplant on Erev Pesach. As it was a rare form of leukemia, from which no one had ever survived, we wanted to remain together as a family unit for the Sedorim and all of Pesach (for obvious reasons). Unfortunately, there was no available housing to accommodate my husband, myself, and our two daughters, one of whom was the transplant donor. Unable to stay together, we were forced to send our daughters to family in New York. It was at that moment that I knew what our city needed to do so that no other family would have to experience what our family had to endure.

It is my hope that the Tikva House's warm, safe environment enables families to fully concentrate on taking care of their loved ones.

40 Wellspring | February 2020

At one point, two of our guests were a Zionist man from Los Angeles and a chassidish man from Bnei Brak.

10 Questions for: Stacey R. Goldenberg

Founder & Director at Tikva House

Tikva House in a nutshell The Tikva House is a home away from home in Baltimore, Maryland, for families with a loved one being treated at The Johns Hopkins Hospital or Kennedy Krieger Institute. It has seven beautiful, comfortable suites, each equipped with a private bathroom and kitchenette. Laundry rooms are available and operate free of charge.

There is also a colorful, circus-themed playroom on site, where kids can relax and have fun. Families staying at the Tikva House have the freedom to maintain their privacy or can choose the option of interacting with other Tikva House visitors in a common room on the first floor. There, they can draw strength from each other, exchange medical advice, and provide a support system for one another.

2

What is your current role at the Jewish Caring Network (JCN) – Tikva House?

I am the director of operations of the Jewish Caring Network – Tikva House, a nonprofit organization that provides support services to families when a loved one has been diagnosed with a life-threatening, lifelong, or serious illness.

My role is small in comparison to the tasks of the caring team who manage the Tikva House daily. Mrs. Libby Lehman, Mrs. Toby Lipsitz, and their amazing team make the Tikva House a home.

Additionally, the JCN is only able to do what we do thanks to our amazing, dedicated volunteers who simply want to help in any way they can. Our director of volunteer services, Rochie Tenenbaum, goes above and beyond to ensure that all families are taken care of in their time of need, whether it is delivering care packages to hospitals or arranging volunteers to stay with babies in the hospital, she works tirelessly to make sure everyone has what they need.

Shevat 5780 | Wellspring 41

Well Informed

Dedicated to Health

3

Can you share some firsthand accounts from beneficiaries of the Tikva House, highlighting the work you do?

Rabbi Shmuel and Mrs. Shainy Hirth* stayed at the Tikva House when their 7.5-year-old daughter, Malkie, a”h, who suffered from leukemia for five and a half years, underwent two bone marrow transplants at Johns Hopkins Hospital. Rabbi Hirth shares, “Even though we went through trying times, because it was a difficult situation, there were also happy times. My family would not have managed without the Tikva House.

The whole Baltimore community deserves a big yasher koach for supporting it and for pitching in to help us out in different ways. The Tikva House helps keep families together in times of crisis and allows them to keep some semblance of normal life. People would not be able to come to Johns Hopkins from all over the world to be treated if not for the Tikva House.”

Fradl Grunberger* moved into the Tikva House for months while her 16-year-old son, Shimshon, a”h, was being treated at Johns Hopkins Hospital. They arrived in Baltimore from Monsey at night. In the morning, they found a note on the table that said, "If you need anything, let me know — Toby." Although the refrigerator was always full of food, before leaving for the evening, Toby Lipsitz, the assistant manager of the Tikva House, routinely offered to buy the Grunbergers anything they needed from Seven Mile Market.

She would even ask them which product brands they preferred.

“I not only had my sick child with me, I had my nursing infant, and my family of eleven children was always coming to visit for weekends, weekdays, and summer vacations,” reminisces Fradl, who says the organization even had a succah built for her family. “Although we lost our son, the Tikva House brings back beautiful memories. It was our home away from home. It had everything we needed; everything we could have wanted was there, together with a big heart — that’s Toby, who devotedly runs it. We also appreciated Stacey and Libby’s warmth and caring. Hashem should give them the koach to continue doing what they are doing — and they should go out of business!” *Shared with the families’ permission.

42 Wellspring | February 2020

4

Can you share some positive stories that you’ve recently experienced?

We see the yad Hashem in everything that we do. One day, I received a call from someone who said that she would like to speak with a family that had received the same diagnosis as her child. It happened to be that another family was arriving that very same day whose child was being treated for the same diagnosis.

At one point, two of our guests were a Zionist man from Los Angeles and a chassidish man from Bnei Brak.

They told me how they bonded and formed a real friendship during their shared time of crisis. They were able to unwind together and help each other in this home away from home. They have remained friends for the last five years, sharing in each other’s simchos, as well as some of their more difficult days.

5

What do you wish people would know about the population you serve and the services you offer?

Unless you have experienced the need for housing in close proximity to a hospital, enabling you to be close to your loved one — often when you don’t know what’s going to happen tomorrow — it’s hard to imagine how the Tikva House helps families. I can tell you that every dollar donated goes far in changing the severity of our families’ plights, providing peace of mind to those who come from near and far to seek treatment for their loved one at Johns Hopkins or Kennedy Krieger Institute.

Although we have seven beautiful suites, the need to grow is great. The Tikva House provides daily meals, toiletries, Shabbos and Yom Tov meals, a laundry room, pizza Melaveh Malkahs, and a playroom to let kids just be kids — to name just a few things. Each one of these amenities comes at a cost, and we need Klal Yisrael to partner with us to ensure that each family has what they need during their time of need.

Tikvah House Kitchen

6 7 8

Are you able to accommodate special requests?

No matter what the request, small or large, within reason, we try to assist families. This includes special diets like gluten-free and vegan; pas Yisrael, yoshon, shemurah matzah, Megillah reading, shofar blowing, a sefer Torah, a cooked fish head for Rosh Hashanah, as well as accommodating those with different minhagim on Shabbos and Yamim Tovim.

What’s the best part of your job?

At a time when you feel you are most alone, you meet someone who becomes a lifelong friend. Our “guests” become family. It is beautiful to see Jews of all levels of religiosity and affiliation coming together as one, during Rosh Hashanah davening or at Tikva House Sedorim. Our goal is to ensure our families feel, to their core, that no one is alone at the Tikva House. Another best part of my work is when someone goes into remission.

What’s the toughest part of your work?

The toughest part of my work is when a family member passes away. The pain is so great and the healing journey takes time. My heart hurts for all those who lose someone. May Hashem please bring a refuah for all those in need!

9

How do you manage the stress that comes along with your taxing occupation?

People often ask me how I deal with the stress. I know this may sound odd, but I don’t really feel stressed. Yes, I see the sadness, but I also see the tremendous amount of chesed our community focuses on so many. I see how they jump to help, how they shower our families with love, care, compassion, and overflowing kindness. That, I believe, is what gets me through the day. It is truly my honor to be surrounded by a community such as ours.

10

What are some of the best compliments you’ve ever received?

That every need was anticipated, and guests felt like they were staying in a five-star hotel; that they felt they were staying in a home, not a facility; and that they felt like they were being hugged throughout the duration of their Tikva House stay. It is our hope that as long as the Tikva House is needed, we can continue to enrich families’ lives by providing support, strength, and the knowledge that the Jewish community is standing beside them during their difficult time.

Shevat 5780 | Wellspring 43

Well Informed

Wealth of Health By Shani Pruzansky

Conference with:

Shlomo L. POSITION: Founder and CEO of Shlomo’s Power Bites

PRODUCT: Healthy snacks

SINCE: 2019

When Shlomo, a teenage boy battling illness, found himself stuck in the hospital for several months, he wanted to do something constructive with his time.

He launched Shlomo’s Power Bites, a thriving health-snack business that sells products made with natural ingredients that don’t compromise on taste.

WHAT

LED YOU TO CREATE SHLOMO’S POWER BITES?

I was stuck in the hospital, looking for something constructive to help pass the time, before I could, be’ezras Hashem, go back to yeshivah. Other than when I was able to daven and learn, there wasn’t much to do in the hospital.

First, my father’s friends hired me to do some work for their company on the computer. I really appreciated the opportunity, and I still do some work for them today. However, I wanted to do something within the food industry, and I kept searching for the perfect idea.

IS THIS

BUSINESS THE FIRST ONE YOU LAUNCHED?

I started off managing a vending-machine business. Through hashgachah pratis, my father met a Chai Lifeline volunteer who helped connect us with someone working in the vending-machine business. It was then that I had a brainstorm: Yeshivah bochurim and people who are learning in shul are always looking for something to keep them going from one meal to the next. Why not install vending machines in mesivta buildings, shuls, and office buildings throughout Lakewood? I thought.

The man my father met was instrumental in bringing this plan to action, and soon I had the machines I needed. I also have a relative who has connections to Paskesz candy; she was very helpful and was able to get me

44 Wellspring | February 2020

snacks for the machines with minimal effort on our part. Next, I had to get the yeshivos, shuls, and offices on board. It took some work and many phone calls, but the first vending machine was soon up and running in one yeshivah in Lakewood.

Today, we have vending machines in 10 different locations throughout Lakewood, and we’re still looking to expand.

and soon, the first of Shlomo’s Power Bites was born. At the times that I’ve had to be in the hospital, my family members have been doing the experimenting and preparing at home.

ARE

Our bites are made with natural ingredients including oats, dark chocolate, cinnamon, nuts, and cranberries. We have several different flavors, with more in the making. We currently offer Chili n' Lime Peanut Clusters, Cran-Blue Almond Cashew Clusters, Dutch Chocolate Granola Bites, and Ground Cinnamon Granola Bites.

YOU STILL RUNNING THAT BUSINESS?

I am still managing the business daily, together with my father. I need to be on top of the deliveries and make sure every machine is fully stocked and functioning properly. My primary focus now, though, is to help grow Shlomo’s Power Bites.

WHEN

DID YOU DECIDE TO LAUNCH SHLOMO’S POWER BITES?

After the vending machines were up and running, I was ready to do more. I’ve always been a health-conscious, athletic kid, and I was looking for a way to channel my energy and use these interests at the same time. That’s when I came up with the idea to create a healthy snack that could be eaten on the go.

I played around with different ideas, ingredients, and flavors,

WHAT

ARE THE BASIC INGREDIENTS OF THE POWER BITES?

WHAT

IS UNIQUE ABOUT YOUR BITES?

Our snacks are especially unique because of their size and shape; they’re small bites that are sold in resealable bags. This makes it easy for busy people to grab one or two for a quick snack, and save the rest for later. You can stick the Power Bites in your bag or your pocket, and you have a snack ready to pull out whenever you need. They can even serve as a meal replacement when necessary, and they taste great with coffee. The Shevat 5780 | Wellspring 45

Well Informed

Wealth of Health

name says it all: eating the bites is like infusing yourself with a bite of power.

HOW

DID YOU SELL YOUR FIRST BATCH OF POWER BITES?

When we first started out just last year, the business was unofficial. Everything was done on an extremely low scale, just to see how people would respond to the product. I sold the first batch of bites out of my house, and when I saw how much people liked them, I started bringing them to the hospital.

We distributed them to the doctors and nurses there, and they loved them. The head neurosurgeon in Children's Hospital of Philadelphia (CHOP), who works long, intense hours, told us that nothing gets him through a surgery like one of these bites.

We’ve heard similar comments from many other doctors and nurses in the ICU.

HOW

MUCH DO YOU SELL YOUR BITES FOR?

They’re priced at $2.50 a pack, and they’re cheaper when purchased in bulk on the website. Part of our business plan is to keep the bites affordable, and we don’t plan on raising the price any time soon.

WHERE

DID YOU TAKE YOUR PRODUCT NEXT?

I worked on having the bites distributed to all my vending machines so that yeshivah bochurim, office workers, and people learning have a healthy alternative to junk food when looking for a snack. We launched our website soon afterward, and the orders started pouring in from all over the country. We can’t keep up with the demand! We also still give out Power Bites to the medical staff at CHOP; they've been a tremendous source of feedback and encouragement since the launch of our product.

WHAT

ARE YOUR PLANS FOR THE FUTURE?

We’re still in the launching stage of the business, and, right now, we have many outstanding orders on the website that we are in the midst of fulfilling.

There’s so much more to do.

In addition to marketing and networking, we would love to increase the volume of our production. The snacks are currently available in two grocery stores in Lakewood. In order to bring our line of products to every grocery store, we would need to produce them at a much quicker rate, and it’s something we are researching and working to implement as soon as possible.

We’re also trying to get our product into CHOP’s cafeteria, as

46 Wellspring | February 2020

the Power Bites are already incredibly popular in the hospital.

Finally, and most importantly, we’d love to make our product with custom-made ingredients so we can improve it further and expand our line of flavors.

HOW

WOULD YOU IMPROVE YOUR PRODUCT?

Our ultimate goal is to create a snack that is on par with popular products like Nature Valley granola bars and Kind bars.

We’re trying to tweak our recipe and make it even healthier than it is now, by adding more nutrients and making it more filling. What we’re ultimately looking to do is to create a truly customized product that is healthier than what is already on the market but still tastes great. There are alternative ingredients we can use, like more natural sweeteners, but in order to create them, we’d need access to specialized equipment and a minimal run of 50,000 products. Our demand isn’t quite there yet, but one day, that’s where we hope to be.

ARE

THERE ANY OTHER FLAVORS IN THE MAKING?

We’re working on incorporating more flavors into our bites, but in order to really expand our line, we’d need to custom-create our flavors using specialized equipment. Once we reach a certain production volume and it pays for us to rent this equipment, we’ll be ready to roll out an entirely new line of flavors.

Customers are always invited to leave feedback and new flavor ideas on our website.

ARE

YOU STILL ACTIVELY INVOLVED IN YOUR BUSINESS, OR DOES MOST OF IT RUN ON ITS OWN?

I am always busy with Shlomo’s Power Bites! I might have outsourced many aspects of the business, but it’s still my company, and I need to stay on top of every detail. I’m always checking incoming orders, overseeing the production, and looking for ways to expand our line and our distribution. I keep track of which flavors are ordered most often and which ones aren’t as popular, and I pay close attention to all the feedback, which helps me with ideas for possible new flavors and products. There’s always something to do, and I’m grateful that I’ve found a truly constructive way to occupy my time until I can go back to yeshivah — be’ezras Hashem, soon.

I’d like to thank those who have helped me with every part of this venture, from launching my product to managing the business. I truly wouldn’t be able to do it without them.

Shlomo’s Power Bites are also available online at Shlomospowerbites.com.

The grain. The whole grain.

And nothing but the grain.

R

*These statements have not been evaluated by the food and drug administration and are not intended to diagnose, treat, cure, or prevent any disease. So take it with a grain of salt.

ecent years have shown an uptick in consumer consumption of whole wheat products. By now the category has graduated to be more than a “rising” trend, becoming a more popular choice for consumers than white bread.

→

Ke r n e l

− of −

truth

Whole grain consumption is on the rise:

64% of Americans have increased their whole grain consumption in the last 5 years

At Shibolim we take great pride at being first-tomarket in the kosher whole wheat flour production.

In fact we traverse the world over in pursuit of the highest quality harvests.

Shibolim whole wheat flour, whole spelt flour and their respective blends make your choice easier.

Grinding the entire grain produces 100% whole wheat and using the sum of its parts - without exception - makes for a healthy flour high in nutritional value. Indeed, “separating the wheat from the chaff” may be overrated.

We’re proud to present the relaunch of our flours, in four unique blends. Our newly designed bag is conveniently resealable with a fresh-lock zipper, making no-mess cleanup a no-brainer - no more flour leaking all over your cupboards!

Shibolim‘s 80% blend is similar to our 100% blend but differs slightly because we remove some of the bran during the grinding process. Such action improves the taste, makes it easier to bake with, yet still retains a higher nutritional value than the bright white wheat flour due to the respectable amount of bran contained.

Shibolim flours are packed fresh daily at the mill immediately after grinding. Our flours are also triplesifted and tested for oxidation, so there’s no need to fret, sift or check.

Shibolim’s 80% blend is a practical solution if you wish to bake with a healthier flour but find the 100% whole wheat on the "heavier" side.

CONVENIENT RESEALABLE

Give it a shot, go with the grain!

3 LB. FLOUR BAG

From mill to till, we go to great lengths in our care of every stalk and every grain, administering a higher degree of quality control throughout the entire process.

With Shibolim whole wheat flours, it’s like you did the harvesting, milling, and packing yourself — sans the work.

Give whole wheat a try. You will discern a difference in taste and may experience an ease on your metabolism and general health.*

QUALITY FLOUR TRIPLE SIFTED & TESTED FOR OXIDIZATION NO NEED TO SIFT OR CHECK ALL NATURAL PRODUCT OF ISRAEL

Milled, ground, & packed fresh within 4 hours!

Shevat 5780 | Wellspring 47

Living Well

In Good Shape By By Syma Kranz, PFC

HOW TO BURN FAT, FAST 10 exercise moves that help burn calories (Part II) While you probably know that exercise on its own won’t do much to generate weight loss, there’s much to be said about the effect fat-burning moves have if executed in conjunction with a healthy diet. Here are the final five exercises that are especially known for helping ease along weight loss. Lunge for them!

6

Push-Ups Push-ups are a well-known total-body exercise that can be easily modified or can be made very challenging, even for the most avid exerciser. It’s very important to maintain proper form when doing this move, so you’re best off learning how to do push-ups correctly while under the guidance of a certified fitness trainer. a) Get down on all fours, placing your hands slightly wider than your shoulders. b) Straighten your arms up and stretch out your legs behind you, toes pointing downward on the floor. c) Lower your body until your chest nearly touches the floor. d) Pause, then push yourself back up.

48 Wellspring | February 2020

7

Side Planks With Leg Raises

Lateral Jumps

While this exercise most specifically targets the outer thighs, obliques, and deltoids, it requires the strength and coordination of the entire body to hold up the base Pilates side plank.

Tone your core, glutes, and thighs with this deceptively simple Pilates move. Because all of the major muscle groups involved, you burn a high number of calories while you are toning.

a) Lie on your side and position yourself on your bottom elbow and the side of your foot. Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core.

a) With feet no more than hip-width apart, bend your knees to squat straight down.

b) While keeping your torso stable, raise your top leg without bending your knee. Do not let your hips drop. Return to the starting position.

9

8

Mountain Climbers I get out of breath just thinking of this move! Mountain Climbers can feel like a punishment, but they truly are one of the best overall toning and fat-burning moves out there, and they don't require a bit of equipment. a) Start in a traditional plank — shoulders over hands and weight on just your toes. b) With your core engaged, bring your right knee forward under your chest, with the toes just off the ground.

Return to your basic plank. Switch legs, bringing the left knee forward. c) Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

b) Pushing through your heels quickly, push upward and sideways, jumping toward the side.

Land softly and absorb the shock by squatting deeply. Repeat jumping back and forth while keeping your shoulders and hips square and facing forward. You can vary your landing so that you land and rebound on both feet at once, or land on one foot first and rebound with a short double-step.

10

Jumping Jacks

Let’s not forget about this simple at-home cardio essential, which is an excellent way to quickly raise your heart rate. Add jumping jacks in between strength-training sets to keep your caloric burn high. As the one move that we’ve been doing since nursery, no instructions are needed for this one. Simply turn up the music and get jumping!

d) Continue "running" in your plank for one minute.

Note: This article is for informational purposes only. Please consult with a professional trainer before engaging in an intense fitness program.

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.

Shevat 5780 | Wellspring 49

Living Well

Ask the Nutritionist By Shani Taub, CDC

Morning Matters

Is breakfast as important as it’s made out to be?

Question: As a mother of a sizable brood with very rushed mornings, I find myself skipping breakfast much more frequently than I would like to. I know that there’s a lot of hype about the importance of eating breakfast and there’s plenty of discussion about different variables pertaining to this meal. But when the hectic mornings hit (read: every day) I barely have time to nibble from my children’s sandwiches, let alone sit down to a proper meal. I find myself running on adrenaline throughout the morning hours until I finally get to satiate my hunger, and that’s usually way past breakfast hour. Is breakfast as important as people make it out to be or are there ways to get around it?

Shani’s response: Yes! Breakfast truly does deserve the hype it gets. It’s for a good reason that it’s considered of utmost importance. As every nutritionist or dietitian will tell you, breakfast plays a crucial role in your entire day’s diet. If your day begins with the right start, namely with a proper breakfast, you’re already ahead of the game for the entire day’s food intake. Breakfast provides us with much-needed nutrition to jumpstart our day, so we don’t have to rely on adrenaline to get through the first few hours — and then collapse when that rush is over. Breakfast also kick-starts our metabolism, allowing us to burn calories more efficiently throughout the day.

Additionally, I always stress one of the most fundamental tenets of a healthy lifestyle — the importance of eating before one gets very hungry. Once we eat as a result of subtle hunger pangs, we tend to eat more than we really need. It takes twenty minutes for our brain to get the signals that our body is satisfied. During that twenty minute duration, a lot of food can be consumed!

Another perk of eating breakfast is what it does to our mindset.

Somehow, when we know we’ve started off our day properly, we have that motivation to keep going in the right direction.

50 Wellspring | February 2020

So, if you were looking to hear that skipping breakfast is not a problem, I’m sorry that I can’t tell you that! The good news, though, is that the proper timing for breakfast, as well as the potential menus, are flexible enough to be pretty doable for everyone.

A common question I get is when the ideal time for breakfast is. Truthfully, it depends a lot on your wakeup schedule and your body rhythms. My rule of thumb is to go with body signals, remembering to eat before you get hungry. For most people, the best time to eat is between 8 and 10 a.m., around two hours after waking up. Eating later than two hours after waking up usually means eating after you‘re already hungry, which is not recommended.

Where and when can busy individuals like you fit in that meal?

Firstly, eating breakfast doesn’t have to take too much time, and certainly doesn’t have to look like the ones you see in the magazines. There are many easier, more convenient options for breakfast (such as the oatmeal muffins featured in the sidebar) and much of it can be prepared in advance. A proper breakfast should be a priority. For most of us, if it’s our spouse or son who’s on a diet, we make sure there’s something prepared and packed. Time isn’t an excuse then. And if it’s not an excuse for them, it certainly shouldn’t be for us.

Although there’s the common phrase, “Breakfast like a king, lunch like a queen, and supper like a pauper,” I find that for most mothers, a fuller lunch works better. Breakfast is supposed to stimulate our motor, providing us with enough energy to accomplish our morning tasks before lunchtime. Lunch should be a bigger meal than the other two, so that we have the energy to welcome our children home, get supper on the table, handle the chaos, and be there emotionally for our family. We need a lot of energy the second half of the day, and that’s what a nutritious lunch provides us with.

A balanced breakfast should ideally consist of a protein and carb, both invigorating us with the right amount of energy. Carbs

can be oatmeal, rice cakes, several crackers, or for those who are makpid with pas shacharis, a board of matzah — which is a perfectly satisfying carb. I recommend that a fruit or vegetable be eaten as a snack; some clients enjoy it together with their breakfast while others choose to eat it sometime between breakfast and lunch.

As with everything else, it takes a great amount of willpower to discipline ourselves into a consistent eating schedule, but the effort quickly pays off. If we accustom ourselves to eating breakfast in the proper time and with the proper nutrients, much of our day’s self-control struggles will fall away. Hearty appetite!

Do I need to give up my morning coffee?

If you were ready to skip this sidebar after you read the title, you’re in good company. Most of us cannot imagine life without a good cup of coffee — and that piece of chocolate or cake alongside it. For some, it is the only opportunity in the day for introspection, organize our thoughts, draft our grocery list, or just enjoy the window view from the comfort of our home or office. Whether your experience is enhanced by using a cherished mug you once received as a gift, or by a coveted piece of cake you reserve for yourself, most of us are not ready to give up this precious habit.

And there’s no need to! I think it’s a beautiful practice, and I would not encourage anyone to renounce it. Of course, the healthiest option is to give up that slice of cake or piece of chocolate; however, I encourage my clients to be honest with themselves. If you just started changing your lifestyle habits, perhaps it is wise to keep that square of chocolate, consider it a treat and let it nourish and comfort you. Gradually try reserving that piece for every other day, and then later on, just for special occasions.

There’s also a plethora of healthy choices that would pair really well with your coffee. You can check out a healthy

cookbook for some baked snacks, and of course Wellspring’s Seasoned always has great ideas. Bake a batch of something good and enjoy it as your morning treat. Here’s one recipe that’s a breakfast winner.

Enjoy one as a snack with your coffee, or three of them as a proper breakfast (the yogurt, eggs, and oats give you your protein and carbs).

6 Tbsp oat bran 1 Greek light vanilla yogurt 1 whole egg 2 egg whites 1 Tbsp cinnamon or 4 Tbsp cocoa ½ Tbsp baking powder 6 packets sweetener of your choice Preheat the oven to 350°F. Place all ingredients in a bowl and use a spoon to mix well.

Bake for 20 minutes.

Yields: 6 muffins

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

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

Shevat 5780 | Wellspring 51

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Kosher

Calories Count Practitioners weigh in on the causes, the effects, and the solutions

52 Wellspring | February 2020

Part II Is obesity a frum epidemic?

By Shiffy Friedman

Shevat 5780 | Wellspring 53

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The prevalence of many fine qualities is higher amongst our community than it is in the rest of the world. All it takes is a quick scroll through a crowdfunding site to show you that. We are a nation of merciful, giving, modest individuals. But is the presence of certain medical conditions, particularly those with lifestylerelated factors, more widespread amongst us as well?

“I was unable to locate any solid research that proves that this is so, but anecdotally I would say that the prevalence is likely higher,” says registered dietitian and Wellspring columnist Tamar Feldman.

According to the CDC, 36.5% of adults over the age of 20 were obese as of 2019. Where do we stand within that number? “Since obesity is so widespread,” says noted gastroenterologist Dr. Jacob Walfish, “it is hard for me to say that it is more common in our community, without taking a formal scientific survey. I do think, however, that it is more frequent in our community at an earlier age, certainly in men, and probably also in women.”

While Dr. Walfish speaks only from his own experience — as opposed to evidence-based research — that experience is vast. A graduate of Harvard Medical School who trained in internal medicine and gastroenterology at Mount Sinai Medical Center, Dr. Walfish has been practicing in Williamsburg, Brooklyn, for over 30 years. Presently assistant clinical professor of medicine at NYU Langone Medical Center, he has seen the gamut of issues that arise as a result of obesity.

54 Wellspring | February 2020

“That we do have a real problem in terms of obesity,” Dr. Walfish notes, “is most evidenced by the high prevalence of bariatric (weight-loss) procedures undergone by members of our community. For many years, I shared space with an NYU bariatric surgeon in my Williamsburg office. I was amazed at the large volume of patients she had from among the frum residents.” And even though lap-band and other weight-loss procedures are already incredibly popular, the numbers of those who elect to undergo such surgeries keep climbing.

“Although we have a ‘Thanksgiving’ meal every weekend in the form of Shabbos, I don’t believe our community suffers from obesity any more than other demographics in the United States,” says certified nutrition counselor Rabbi Eli Glaser. “A health survey done in the Chicago Jewish community more than a decade ago showed that the rates of weight gain and obesity in the Jewish community were relatively equal to the national average. But that means that 70% of people — Jewish or otherwise — are either overweight or obese. That’s not a good thing.”

The Causes In essence, whether or not obesity is more widespread in our community than in others — something we may be curious about — is irrelevant. It is certainly prevalent enough to be a cause for alarm.

Practitioners have come to various conclusions about how the epidemic has reached its current and staggering proportions. As we are a community that may be more spiritually focused, the importance of physical health may not be emphasized enough.

Additionally, our idea of recreation differs vastly from that of the average mainstream individual. With limited avenues of entertainment, food becomes the center of attention all too often. Also, thanks to the multiple courses we serve at a typical Shabbos meal, an individual can easily consume a day’s worth of food in just one seudah, with each course being a full meal of its own.

“From my personal experience,” Dr. Walfish asserts, “there is a rapid period of weight gain affecting young men beginning in their shanah rishonah, when they experience a drastic change in their diets. Going from the meager menu that sustained them as yeshivah bachorim, they suddenly begin feasting on gourmet meals prepared by their well-meaning new wives, while maintaining a very sedentary kollel lifestyle. Having gained this weight at a young age, it usually stays with them throughout their lives, unless they make a concerted effort to reverse the process.”

What about the women? “The wives start gaining weight a little later,” says Dr. Walfish, “both as a result of these lavish meals, and in addition to retaining weight that they gain during multiple pregnancies. In addition, sumptuous Shabbos and Yom Tov meals at home are a community-wide challenge to weight control.

Compulsive eating habits in response to a stressful lifestyle can further complicate matters. Outside the home, multiple catered affairs, including weddings, sheva brachos, fund-raising dinners, and parties, not to mention the increasing popularity of eating out at restaurants, results in excessive caloric intake on a regular basis.”

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Similarly, Tamar Feldman suggests that the gastronomic abundance in the community may very well be a culprit. She attributes the high obesity rates to “higher calorie intake on Shabbos and Yom Tov, our busier lifestyles, and greater availability of candy. Check out the nosh aisle in any local kosher grocery store,” she urges. “It is likely 10 times larger than the same in a typical non-Jewish grocery. In women, I believe that raising large families and going through many pregnancies can be a contributing factor.”

But it’s not only the abundance of food at our fingertips and Shabbos tables that plays a role. While high sugar intake is conclusively seen as a primary culprit, the sedentary lifestyle that is characteristic of the average frum child and adult is also a major contributing factor. A lack of education about the effect nutrition has on every system in the body may be part of the reason as well.

“To me,” says Rabbi Glaser, “it is clear and unequivocal that the primary cause of being overweight is having an unhealthy relationship with food. This means using food for purposes other than nourishing your body, such as for indulgence, comfort, reward, or escape.”

According to Brooklyn-based health coach Rabbi Shea Weinstock, EMT, who is on a mission to decrease obesity levels in the community in an effort to reduce disease, the roots for obesity’s prevalence are three-pronged. “Based on my experience, I believe the high number of obesity cases we see are a result of excessive sugar consumption, frequent eating, and stress. Studies show that the average person consumes at least 31 teaspoons of sugar per day in the Unites States. That’s a whopping 66 pounds of ‘added sugar’ every single year."

He continues, "This is in addition to all the high-carb foods most people consistently consume, which turn into glucose as well. The average amount a healthy body needs is about 1 teaspoon of glucose per day, and the body can produce it without having to consume added sugar. The amount of added sugar we’re ingesting is way out of proportion.

“Frequent eating is another factor that contributes to the epidemic. Eating three to four meals a day, plus three snacks in between, plus added snacking at simchos, is certainly not doing us any good. And, for many, stress results in overeating. From a physiological perspective, stress also raises the levels of cortisol, a hormone that promotes fat storage, especially in the abdominal region." He explains that chronic stress often leads to "comfort eating." The increased levels of cortisol from that stress can also raise insulin levels. "When the blood sugar drops as a result, the body craves sugary foods,” he says.

For practitioners across the board, the consensus is clear: obesity is a result of overconsumption.

Yehoshua, a father and grandfather many times over, whose

Prevention of Pounds Steps we can take to stave off obesity

While combating obesity may be an arduous battle, preventing its development is certainly a wise move — one that concerned practitioners like Dr. Walfish are focused on.

“As we all well know, losing weight is much more difficult once it is gained. I personally warn young chassanim and kallahs and their parents about the dangers of unrestrained eating habits and a lack of exercise. Perhaps this advice should also be included as part of premarital chassan v’kallah instruction.

"Knowing one’s ideal weight, having a scale at home, noting weights at the time of marriage, and monitoring weights on a regular basis (perhaps recording the numbers on the fridge door) are simple measures that can go a long way toward preventing the development of obesity,” he says. “In addition, every individual should have his blood pressure, cholesterol, and triglyceride levels measured to see whether they are within the recommended range.

“At home, serving small portions of high-calorie foods with larger portions of vegetables and fruits, while keeping extras off the table, are common-sense measures,” Dr. Walfish continues. “This may be more difficult to accomplish when guests are present, but for all other times can be more easily done.”

Across the board, practitioners agree that being better educated about nutrition and how the body works may go a long way in helping reduce obesity and unhealthy lifestyle habits. “Knowing ideal daily caloric intake recommendations and specific caloric food values is a little more complicated but can be easily learned with the help of a qualified nutritionist,” Dr. Walfish notes. “It’s important to increase individual and community-wide awareness of the dangers of overweight and the means by which it can be avoided. The importance of exercise should also be publicized,” he urges.

As a dietitian who has seen the remarkable positive effects of weight loss in her clients, especially those struggling with hormonal imbalances and gut issues, Tamar Feldman also believes that “education on the importance of exercise and good-quality food” can do wonders in obesity prevention.

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In the neighborhood and around the community, steps can be taken to prevent an increase in obesity cases, as well. “When planning events on a personal or organizational level,” Dr. Walfish advises, “one should discuss with the caterer what food options can be made available for guests who are conscious of the need to control their weight.”

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What happens when we eat too much sugar?

• Glucose level spike. Too much glucose can be toxic for the bloodstream, so when levels increase dramatically, the insulin rapidly clears all glucose from the bloodstream. This can leave us feeling hungry, and have us reaching for yet another slice of babka. It can also cause people to develop “insulin resistance,” which can lead directly to type 2 diabetes.

• Our brains become leptin-resistant. Our fat cells secrete the hormone leptin as they grow, signaling to the brain that we are full and do not need to eat any more. Eating too much sugar can block leptin from reaching the brain. When this happens, we may never get the memo that hey, it’s time to stop eating.

• Our bodies don’t reduce levels of the hunger hormone. Usually, when we’ve eaten enough, our level of ghrelin, a hormone in charge of making us feel hungry, decreases. Studies have found that fructose does not reduce the grehlin levels in our bloodstream. That's another reason we’re still feeling hungry after all that sugar.

• We get addicted. Eating sugar can give you a rush, just like dopamine. Add the “crash” you feel when the rush wears off, and you have a genuine addiction that triggers overeating and more weight gain.

weight climbed over the years, believes that the greatest cause of his obesity was the poor dietary habits he absorbed in childhood.

“It’s hard to stop eating fried, sugary, and artificially sweetened foods if you’ve been living on them for so many years. That, together with a lack of exercise, is an almost fail-proof recipe for obesity.”

I’m considered obese, and I do not look that way at all. At 5’5”, I weigh about 185 pounds. I run a successful marketing firm, take good care of myself, and lead a very productive life — and I also love food. Do I wish that I weighed fifty pounds less? Of course I do, but I can’t see myself living without the good food I enjoy on a steady basis.”

Leah, who is obese at age forty, concurs. “Unhealthy and fattening foods are so easy to get hold of — much easier than preparing my own food. In my busy life, I end up falling for it too often.”

While most individuals struggling with obesity agree to the correlation between overconsumption and weight gain, some maintain a stance against it.

Chaya, a young mother who has been overweight since her teen years, sees her current condition as more than a result of a practical choice. “I know that I use food to calm my inner turmoil,” she admits. “Still, I keep bingeing. After I gave birth to a baby prematurely, of course it was convenient to get a few Danishes at the grocery before I headed out to the hospital for another long day at the NICU, but I won’t deny that those Danishes weren’t in some way related to the fear and helplessness I felt at the time.

If it was only about convenience, I could have helped myself to the beautiful salads in the bikur cholim room just as I did with the brownies — which didn’t happen. Frankly, the thought of going into the depths to figure myself out scares me. And so I keep eating, and the numbers keep climbing.”

“When most people think of an obese person,” says Miriam, a mother of six in her late thirties, “they picture a very oversized individual, probably with a pizza pie on his lap and a can of Coke in his hands. But, according to the BMI (body mass index) charts, 58 Wellspring | February 2020

“People who see me may think I’m a glutton,” says Hindy, a 43-year-old mother of five. “But I know otherwise. I may be eating more than the average nutritionist would advise, but due to compromised thyroid function and other hormonal issues, my appearance is not a reflection of my diet. I know this is not true for most people, but for those who it is, the struggle is real.”

The Effects As the nutritionists put it, “junk food builds a junk body.”

Obesity, usually the result of overconsumption of high-carb, high-sugar foods, often wreaks havoc in the body. “The major metabolic effects of such a diet,” Dr. Walfish notes, “are a rise in LDL (bad) cholesterol and triglycerides.” These metabolic changes may contribute to hardening of the arteries or thickening of the artery walls (arteriosclerosis) — which increases the risk of stroke,

heart attack and heart disease.

Ironically, an individual can very well be overweight while malnourished — lacking vital nutrients for optimal functioning. If nutritious food provides good fuel, what does a malnourished body feed on?

“The medical side effects of obesity are well known,” asserts Dr. Walfish. “They include early onset of diabetes, heart disease, strokes, osteoarthritis, sleep apnea, high blood pressure and generalized fatigue due to carrying around extra pounds on a constant basis. Both elevated cholesterol and triglycerides are frequently associated with obesity — and they often improve with weight loss.”

The evidence suggesting that the two biggest killers in the United States, cancer and heart disease, are highly preventable, is overwhelming. In a 2019 study published in the International Journal of Environmental Research and Public Health, researchers conclude that 95% of deaths can be prevented or delayed if the population adheres to the official dietary recommendations.

In her practice, which specifically caters to women, Tamar Feldman has seen blood sugar and hormonal imbalances as the most obvious effects of obesity. When the body is out of whack, the hormones are, too. Conditions like PCOS and fertility-related issues are exponentially more common in women who are overweight.

“The physical, emotional, psychological, and spiritual tolls are all devastating,” agrees Rabbi Glaser. “The most delicious slice of chocolate cake or potato kugel is simply not worth it.”

From his experience, Rabbi Weinstock has found diabetes to be one of the most devastating effects of obesity. “Type 2 diabetes, the condition that wreaks havoc in the body and severely compromises an individual’s quality of life, begins with the precursor of insulin resistance about 10 years prior to a diabetes diagnosis.” According to an article published in Science, researchers at Harvard University discovered a new pathway, triggered by excess lipids, that sets in motion a series of reactions that lead to the development of insulin resistance.

“Another major effect of obesity is high cholesterol, which is the body’s mechanism for repairing damaged arteries (which is caused by sugar). This is a direct consequence of excessive consumption of high carbs and sugar.

"Contrary to common (mis)belief, high cholesterol is not caused by healthy fat,” Rabbi Weinstock explains. “And a third effect, which I see all too often, is chronic wounds. Venous foot and leg ulcers and diabetic sores are wounds that can't heal due to damaged veins. Thus, oxygenated blood can't flow efficiently to properly heal the wound. This may all be a result of obesity.”

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Understanding Obesity How common is obesity?

Close to 40% of all Americans are obese, and that number keeps rising.

People with obesity are at a greater risk for developing a host of health problems, including heart disease, stroke, and some cancers. While these numbers and statistics are alarming, before we can tackle the crux of the issue, we need to clarify some misconceptions surrounding obesity and unhealthful weight levels.

What is obesity?

Obesity is a term that's often thrown around without any real significance.

We can pass someone in the street, or meet someone at the park, and subconsciously classify them as “obese.” The reality, though, is quite different.

Obesity is not a condition that can be diagnosed just by looking at someone.

In fact, it can sometimes be challenging to tell the difference between a person whose weight level is normal, one who is overweight, and one who is obese. It all comes down to BMI levels.

BMI, or Body Mass Index, is a way of classifying weight levels based on height and weight. Instead of a label, individuals are assigned a BMI number. All numbers under 18 are considered underweight; 18–25 is considered a normal weight range; 25–30 is overweight; 30–40 is obese; and 40 and above is severely obese.

While BMI levels serve as a general guideline for healthcare professionals, there are several flaws with the system. Firstly, BMI does not account for differences in types of weight mass. Consequently, someone with lots of heavy muscle mass can measure as “overweight,” when in fact, they are at a perfectly healthy weight. On the flip side, the elderly, who tend to lose muscle mass as they age, can measure as “underweight,” when they actually have a healthy amount of fat but a limited amount of muscle.

The BMI system also fails to take bone mass into consideration. While it does account for height, there are some people with broader builds and more bone mass than others. These people may weigh more than someone of similar height, but that weight is coming from increased bone mass and not from excess fat.

Despite these limitations, BMI continues to provide healthcare professionals and individuals with a basic, broad picture of a person’s weight level — and where they fall on the obesity scale, if at all.

Sugar and Obesity

Many tend to link obesity with the consumption of fats, but refined carbs and sugars play a surprisingly large role in weight gain and unhealthy fat levels in the body. In fact, since the United States went on an all-out crusade against fat in the early '90s and started replacing fats in processed foods with carbs and sugar, obesity levels have only increased.

Most of the sugars we eat are made of fructose and glucose. We need glucose in order to survive, and our bodies produce it on their own. Insulin regulates the glucose levels in our bodies, and if all is well, we have just the right amount of energy we need to get through the day and function at top form.

Fructose, on the other hand, isn’t a necessity for energy for most of the cells in the body. Instead, the majority of the fructose we eat is converted into fat by the liver.

Unfortunately for us, almost all sweetened foods and beverages, from candy to soda, get their sweetness from fructose. So that pack of Jolly Ranchers that boasts of being completely fat-free? It’s only partly true, because once the body starts digesting all that fructose, it turns into fat.

60 Wellspring | February 2020

“When most people think of an obese person, they picture a very oversized individual, probably with a pizza pie on his lap and a can of Coke in his hands. But, according to the BMI charts, I’m considered obese, and I do not look that way at all." sugar and carb intake. “Every time I test my insulin levels, I see how the foods I consume have a direct impact on what’s going on in my body,” he confesses. “The responsibility of it weighs heavily on me. Sometimes, I succeed at keeping the effects in mind. Other times, I don’t.”

“I don’t only remember my state when I’m getting blood-test results,” says Leah. “I feel it every time I get in and out of the car.

I get out of breath much too quickly.”

Although Chaya feels physically good overall, she admits to avoiding doctor’s visits. “I don’t usually get sick, despite consuming way more junk food than I should. I do have a lot of heartburn—always with zantac in my purse. And I can’t imagine that my cholesterol numbers are doing too well.”

Although studies and statistics do point to obesity’s devastating health effects, not every individual with obesity sees it that way. “I feel physically perfect,” says Miriam. “I’m active. I wake up at seven every morning and am on my toes for hours at a time, running the household and my business. Baruch Hashem, I rarely get sick.

For me, it’s more about the emotional part. I’m bothered by the excess weight on my frame and the way I feel about it.”

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For Hindy, it’s hard to tell which came first — the chicken or the egg. “I struggle a lot with hormonal issues, and fertility-related matters have been a challenge. It’s hard to tell if it’s because of my excess weight or the other way around. I also experience a lot of heartburn, which is a common side effect of obesity. In my husband’s family, where several members are considerably overweight, there are many cases of diabetes. That’s frightening.”

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When an individual consumes food, the body converts the calories that aren’t needed for energy into triglycerides, which are stored in the fat cells.

62 Wellspring | February 2020

The Solution With clarity regarding the root of the problem, the solution to battling obesity seems clear-cut: change lifestyle habits to cultivate better health and a recommended BMI (see sidebar).

“Once someone is already afflicted with obesity,” says Dr. Walfish, “it may be necessary for them to receive specific and individualized weight-loss recommendations, which is beyond the scope of this article. However, what I can say that is true for everyone is that it is like doing teshuvah. Making a lifestyle change requires a determined commitment.”

Indeed, Dr. Walfish reports being profoundly impressed with the patients who have succeeded in doing so. “A number of my patients have undertaken such a determined effort on their own — they made a kabbalah — and successfully lost weight so rapidly that I was alarmed enough to conduct special testing to be sure they had not developed a serious illness that was causing their weight loss,” he shares.

“It’s not about going on another diet,” Rabbi Weinstock stresses. “What’s vitally important is implementing real lifestyle changes. I have found that living on a diet that is low in simple carbs, combined with intermittent fasting — it’s not as scary as it sounds — and consuming lots of leafy greens and vegetables high in fiber, vitamins, minerals, and phytonutrients (which are also powerful antioxidants and anti-inflammatory agents), is key.”

When we pursue a healthy lifestyle, the benefits are tenfold.

Often, by tackling diet and exercise from a wise perspective, many health issues fall away. "If you address the real underlying issue and make the right lifestyle changes, all other issues can self-correct, and weight loss comes as a sweet side effect,” says Rabbi Weinstock. As a case in point, he shares his “best proof.”

“I am currently working with a 43-year-old who had been struggling with excess weight since childhood. At age 28, he did his first blood work as part of a general checkup. His total cholesterol (HDL and LDL) was 233. His triglyceride count was dangerously high. And, of course, he had high blood pressure. At that point, the doctor scared him and urged him to lose weight.

Despite trying various diets and engaging in heavy exercise, the numbers on the scale and the blood tests weren’t budging.

“Six weeks ago, this individual came to see me, and he has since been instituting changes in his lifestyle. This week, he did blood work again. The doctor was amazed at his results: his total cholesterol was 181, and his A1C [used to diagnose type 1 and type 2 diabetes] was 5.2. His blood pressure is, baruch Hashem, picture-perfect. And, of course, he lost about 20–25 pounds in five to six weeks, as a sweet bonus.”

Rabbi Weinstock notes that when people go for blood work, they should insist on having the HOMA-IR test, in which insulin and insulin resistance are measured. "For some reason, doctors don't do this test unless they are specifically asked to." He

continues, explaining that obesity is not a disease — just a clear symptom of excessive sugar consumption. "Knowing that one is insulin-resistant, which is a direct indicator of diabetes rapidly approaching, can help correct the problem early in the game and prevent full-fledged diabetes.”

Rabbi Glaser, too, asserts that reversing lifestyle habits is not unlike the teshuvah process. “I believe the best way to tackle the obesity issue is by taking personal responsibility and handling it with integrity. Each individual needs to engage in unconditional (and sometimes uncomfortable) honesty with themselves and ask, ‘Is this really the way Hashem wants me to behave with food — to maim my body and put myself into a state of chronic and life-threatening health risks for the sake of immediate gratification?’ An individual should approach changing their unhealthy relationship with food in the same dynamic as becoming a baal teshuvah.”

“Ironically, while many point toward Yiddishkeit-related factors such as seudos and simchos as a possible reason for the explosion of obesity in the community, it is clear that the Torah expects otherwise of us,” says nutritional consultant and Wellspring board member Liba Solomon. “In addition to the verse of venishmartem me’od lenafshoseichem, our obligation to guard our health, we have the famous guidance from the Rambam, who explicitly guarantees that one who follows his cardinal principles of health ‘won’t come to illness his entire life until he reaches old age, and he won’t be in need of a doctor.’ At the same time, I certainly understand that there are many factors that may make lifestyle reversal difficult for people at all stages in life.”

As someone who is struggling with obesity, Miriam can relate to the teshuvah concept. “It’s not that simple,” she says, expressing the common response. “Let’s not kid ourselves — reversing habits doesn’t happen overnight. It takes a lot of hard work, constantly picking yourself up when you’ve fallen and starting all over again.

But, for me, at the times I’ve managed to bring my weight down to healthier levels, the best solution was to prepare my meals in advance. The more organized I am about my menu, the higher the chances are that I’ll make the right choices.”

For many individuals, embracing a new lifestyle only happens once underlying reasons for compulsive eating are explored. Staying committed may be difficult when unprocessed emotions are at play. For such people, learning how to deal with emotions, as opposed to numbing them with food, is fundamental to enjoying long-term success.

While a lifestyle overhaul seems daunting to most, those who have the courage to persist with the change report that it eventually becomes natural, just a "regular" part of living. When breaking any habit, the beginning is arduous, but, with time, we get to enjoy (a possibly longer) life feeling lighter, healthier, and often happier.

What wouldn’t we do for that?

Shevat 5780 | Wellspring 63

Living Well

Feature

Q&A With Dr. Mendel Singer Mendel Singer, PhD MPH, is an associate professor and vice chair for education at the Department of Population and Quantitative Health Sciences, School of Medicine, Case Western Reserve University, in Cleveland, Ohio. He has done extensive research on the topic of obesity in the frum community.

What motivated you to research obesity in the frum community?

As a professor of public health, I do research and surveys as part of my profession. With this project, I wanted to help my own community. Providing data allows people to use it to support grant proposals and identify areas of need, as well as suggesting what types of interventions might work best.

Part of doing research is finding out what isn’t actually the problem, as well as what is.

We also inquired about sleep and stress — but physical activity and diet were the main components. Religiously, students were grouped by family practice: Non-Orthodox (NO), Modern Orthodox or Centrist Orthodox (MOC), Chareidi (yeshivish/chassidish) (CHAR). The grouping of Modern and Centrist Orthodox together was done to ensure anonymity of schools, as no single school accounted for more than half of the students in any category. In total, there were 247 students in the survey: 87 NO, 97 MOC, 63 CHAR.

What were your findings?

How did you go about researching this topic?

My main research project was conducting health surveys in Jewish day schools in Cleveland during the spring of 2010. All five middle schools in the area participated: one community school, one conservative school, and three Orthodox schools.

Nearly all seventh and eighth graders attending on the day of the survey participated. All of the schools were incredibly cooperative.

We asked questions on a wide range of health topics, with a particular emphasis on diet and exercise. We asked not just about food consumption, but also about the availability of different types of foods, and their attitudes toward a healthy lifestyle.

64 Wellspring | February 2020

Chareidi boys were more than twice as likely to be overweight or obese, and three times as likely to eat two or more servings of junk food daily. Orthodox children (Modern Orthodox/Centrist, as well as chareidi) were twice as likely to have one or more sugar-sweetened beverage per day than non-Orthodox. Having good physical activity options out of school (i.e., extracurricular exercise) was less likely for Orthodox children.

Please note that these results from 2010 may not reflect the current Cleveland Orthodox Jewish community, especially since it has grown in size tremendously since 2012.

Do you think there has since been improvement in the Orthodox community regarding this matter?

I believe — but lack data — that there has been improvement since these surveys were conducted. There is more awareness in the community, a greater availability of a variety of healthier foods from heimish companies, and more healthy food choices in schools.

Have you also conducted research on the adult population?

What did you find were the greatest barriers to healthy eating?

I did an online survey of 134 Orthodox parents in the Cleveland and Lakewood. Only 16% of chareidi parents exercised regularly, compared to 38% for other Orthodox respondents (about three-quarters were women).

Higher cost and preparation time — and kids not wanting to eat healthy. A large majority of adults wanted to learn more about making healthier snacks and meals and how to get healthier foods into their everyday diet.

According to your understanding, why is obesity more prevalent in the Orthodox community?

How can this be accomplished?

I believe this is due to several factors. Emphasis is one.

There are so many priorities and responsibilities for observant families that people just can’t emphasize everything. The more you emphasize one thing, the less you emphasize other things by default. We stress Torah and mitzvos for good reason!

For the kids, there is a strong focus on additional learning in the evening, and many middle-schoolers help with younger siblings. For substantial parts of the school year, kids return from school with little or no daylight hours left in the day, discouraging physical activity outside the home. Orthodox kids are less likely to participate in community sports.

But, for obesity, which is going to be more linked to diet than physical activity, a lot comes from the attitude in the homes, which may be more permissive about unhealthy foods. Again, in a community that rightfully stresses spirituality, there is going to be less stress on healthier lifestyles.

Schools give treats for many occasions —for siyumim, mesibos, incentives—as do groups like Pirchei and Tehillim groups. Shabbos adds desserts or junk food at two meals meals, Shabbos party/snack, a kiddush or two, and sometimes a shalom zachor. The frequency of treats from so many sources creates a process of normalization, which transforms treats into the general category of food. Plus, throughout the Orthodox community, with large families, and so many mothers working, it is very hard to spend the additional time (and money) it takes to have healthier snacks available.

For adults, in terms of exercise, it is difficult. Men and women have so many responsibilities, and finding outlets that work for them (time, availability, sensitivities) can be challenging. Exercise bikes and elliptical machines require little maintenance and may be good choices for many homes, eliminating some of the barriers (as they are always available and private).

I think the change in healthier eating has to be driven by mothers, who still control most of the food choices in the home. I have found that I can be good with generating ideas and conducting the research, as well as working with community organizations in an advisory capacity, but I am a poor community organizer.

I had started a small effort known as the Jewish Community Health Initiative but never did very much with it, other than partner with community organizations.

However, we did develop a program, which centers on an evidence-based health awareness program called “We Can.” We cut it down from six 90-minute weekly sessions to four 60-minute sessions, and we developed training materials.

It still lacks the Jewish content connecting health to pesukim and other Jewish sources. This would be part of a larger program, Healthy Jewish Families, which would follow up these initial sessions with monthly or bimonthly meetings for mothers. Each meeting would feature a speaker and/or activity coordinated through a center, which could provide videos or streaming of speakers.

Each meeting would also have a sampling of a healthy and tasty main course available, as well as a snack — with recipes.

Women would help support each other in their efforts, including strategies for dealing with children or husbands who aren’t as interested in healthier eating.

The main center would coordinate e-mail databases to help the local groups with mailings and with creating professional flyers, which the local groups can use and customize with their meeting time/place. With the right help, I hope this will take off one day.

And I am happy to work with schools in terms of doing surveys. The surveys can be set up online or be paper-based, and schools can be provided with reports summarizing the findings.

Dr. Singer can be contacted through Wellspring.

In addition to physical health risks, obesity is also accompanied by a strong emotional factor. The next article in this series will discuss the emphasis many in our community place on external appearance, how individuals with obesity feel about it, and what possible solutions there are. If you would like to join the conversation, please write to us at info@wellspringmagazine.com.

Shevat 5780 | Wellspring 65

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

The “Cop–Out” Diagnosis Many individuals who struggle with various physical symptoms will, at some point in their lives, be slapped with what I named a “cop-out diagnosis.” I often find myself using this term to enlighten new clients who are filling me in on their medical history, and are including fancy-sounding diagnoses they were labeled with such as: “chronic fatigue syndrome,” “subclinical hypothyroidism,” or the even more common: “irritable bowel syndrome.”

What all these impressive-sounding, vague diagnoses have in common is a lack of significant lab findings indicative of a medical condition, despite the symptoms that are obviously present.

Doctors don’t truly know what is wrong with these patients, and they’ll attempt to placate them with sophisticated terms that simply describe their symptoms. Astute patients will usually recognize these terms for what they are: a cop-out (non)-diagnosis that changes nothing.

There are few or no treatments available in the medical world for these patients, and from my experience, they are usually sent home with advice to try to be less stressed, eat less, or exercise more, as well as a prescription for an antidepressant. Therefore, they are often the ones who end up seeking answers from functional medicine practitioners.

Leora hit this unfortunate reality head-on when she exhibited symptoms of classic hypothyroidism, such as fatigue, constipation, spotting, unexplained weight gain, and difficulty losing weight

when dieting. A trip to the doctor for thyroid testing found a borderline/ slightly elevated TSH with normal free T4 (thyroid hormone). She was told she had “subclinical hypothyroidism,” and was sent home without intervention. While she could have easily become one of the many victims of cop-out diagnoses, she was a smart enough advocate for herself, and she sought out functional practitioners to try to halt and even reverse the progression of her thyroid disease.

Another client, Binyamin, had been told that he had IBS. I explained to him that I interpret the term to mean that Crohn’s disease, colitis, or other inflammatory bowel diseases were ruled out, but his stomach is still unfortunately and untreatably “irritable.”

He laughed and agreed that this was correct, and that it really was a cop-out diagnosis term.

Conventional medicine is almost exclusively oriented toward disease management, using drugs or surgery to suppress or manage symptoms. In functional medicine, the focus is on addressing the underlying cause of disease so that patients can get well and stay well without unnecessary drugs or surgery. As an educated consumer, you will now know to view these diagnosis terms for what they are: a description of symptoms and not a prescription for treatment.

Future articles will explore the functional medicine approach to many common “cop-out” diagnoses.

Tamar Feldman, RDN, CDE is a highly acclaimed and experienced registered dietitian/nutritionist and certified diabetes educator. She maintains a busy nutrition practice with offices in Lakewood and Edison, 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. Follow her @gutdietitian.

Write to Tamar at tamar@thegutdietitian.com to join her whatsapp group for weekly gut health lectures.

66 Wellspring | February 2020

Shevat 5780 | Wellspring 67

Living Well

Memos from a Kinesiologist By Miriam Schweid

M

A Weight Off Your Mind:

otherhood is an interesting concept. No matter how many children she’s had, with every new baby, a mother gets thrust into the world of the unknown once again. Each child has his or her own personality and preferences, as well as unique challenges, leading the mother into a world she must explore and get acquainted with in order to help her child thrive.

Chevy was no exception. Although she was already a mother of nine, when her 6-week-old baby had not yet returned to his birth weight, she was at a loss.

“At birth,” she told me when she called to discuss his case, “my son weighed in at 8 pounds. He’s a healthy, happy baby and seems to be nursing well. What could be the problem?”

She first took her baby to the pediatrician when he was two weeks old. At the visit, the doctor informed her that her baby had lost a pound. He instructed her to come back in a week to recheck his weight. Upon her return a week later, Chevy learned that the baby still had not returned to his birth weight.

“This time,” Chevy continued, recounting the details of her baby’s unexplained weight loss, “the doctor recommended that I begin supplementing my nursing with formula.” Being that she was about to marry off her first daughter, Chevy was actually happy to do so.

“I was busy with appointments and lots of last-minute shopping, and this way, I was able to leave my baby for a few hours at a time without having to stress about his next feeding.”

Luckily, the baby seemed to take the feeding changes well. He nursed when Chevy was available and he took the bottles, too.

Three days later, however, the baby developed a cough. “At first, the doctor was not concerned,” Chevy shared. “But the cough did not improve for two whole weeks. During this time, my baby has only gained 3 ounces. He is very irritable and cries incessantly. His cough is not improving, and neither is his weight gain. What now?”

Now, that her baby was six weeks old, Chevy was growing increasingly concerned about him. She wanted to hear what I would suggest for a baby like hers. First, I shared some of my previous experiences with nursing infants who had suffered unexplained

weight loss. Most of the time, I explained, it was due to poor digestion of a food their mother was consuming.

First, we discussed Chevy’s diet, which included a nice amount of dairy. Then, we moved on to discuss the baby’s diet.

Since his coughing and irritability began after he was started on the milk-based formula, it was safe to assume that he wasn’t doing well with that. It was very possible that he was lactose intolerant or did not yet have the proper digestive enzymes to cope with the lactose efficiently.

Conditions like these may lead to a cough, crying, and inability to gain weight. He was burning more calories by attempting to digest his formula and was therefore not achieving a proper weight gain. While the milk he was getting from his mother may not have been helpful toward his weight gain, the milk he was getting in the formula was even more destructive.

Thus, I recommended that Chevy abstain from dairy and that she start the baby on a soy-based formula. Although soy has a reputation for being harder to digest than dairy, she was willing to try it. We were also taking the baby’s coughing into consideration because it was only getting worse, and dairy can increase mucus production and congestion in children who are intolerant.

Chevy started by diluting the formula a bit more than recommended to go easy on the baby's digestive system. Within 24 hours, the baby’s coughing stopped. I had cautioned her that it was very possible the baby wouldn’t like the soy formula after being accustomed to dairy, but she called to tell me that he took it without a fuss and slept well, without exhibiting any stomach pain.

At the next appointment, Chevy’s baby weighed in at 9.5 pounds.

She is continuing to nurse while abstaining from all dairy products in order to help her baby develop as he should.

Thankfully, today’s market offers a great variety of formula for infants with sensitive digestive issues. In some cases, the pediatrician may prescribe a formula for an especially sensitive infant. Allementum, Ellicare, and Neocate, among others, are covered by insurance, which is a good thing, being that the price of a can easily tops $50. You may need to try several brands before your baby settles and you and the doctor are satisfied with his weight gain and development.

When Baby Isn't Gaining

Miriam Schweid is a Brooklyn-based kinesiologist. She can be reached through Wellspring.

68 Wellspring | February 2020

Living Well

Home Lab By Miriam Schweid

DIY

recipes for natural living

MRSA Relief MRSA, an acronym for methicillin-resistant Staphylococcus aureus, is a bacterium that has proven to be antibiotic resistant. The painful boils that it causes are sometimes treated by sulfur-based medications like Bactrim and clindamycin. Until the medication takes effect and the boil comes to a head so that the pus can be drained from the wound, here is a blend that may help alleviate the pain.

1 cup prepared black tea (such as Lipton’s), very hot 1 tsp salt 1 Tbsp apple cider vinegar 3 drops tea tree oil

Combine in a small bottle.

Soak a small cloth (about the size of the boil) in the mixture and apply to the wound. The compress must remain hot and stay in place for 30 minutes. You can use a hot water bottle or heating pad to retain the heat.

Remove the compress, apply MR healing cream, and cover with saran wrap. Repeat twice daily. The MRSA should form a head on its own and will drain without too much pressure.

Shevat 5780 | Wellspring 69

Living Well

Diary Serial By Rina Levy

s s e l e p a Sh e c n Da Chapter 3

No Fast Answers When Dr. Fein’s receptionist called our name, I asked Yaffi to wait for me in the waiting room. I wanted to be able to be frank with the doctor, and express my concerns about her without worrying about hurting her feelings.

Dr. Fein peered at me from over the rim of his glasses and asked me, “What brings you to my office first thing in the morning? Don’t you have anywhere better to be?” With his shiny, bald head and dry Swiss humor, he makes little jokes more for his own amusement than anyone else’s. Nevertheless, he is beloved by his patients who come from all over the city to be treated by this uniquely caring, excellent physician. Dr. Fein’s distinction is his pursuit for the root cause of an illness, regardless of how major or minor.

“Dr. Fein, we’re here because Yaffi is behaving differently, and I’m getting more worried by the day. For the last few months, she walks more clumsily — bumping into things, her arms and legs each going in their own direction as if she has no control over them. She’s like an accident waiting to happen!”

70 Wellspring | February 2020

Dr. Fein looked at me and furrowed his brows. He picked up his gold pen and started feverishly writing down my concerns. I felt encouraged to continue, gathering steam. My agitation made me sound frustrated, but I was so worried, I didn’t stop to care how my words were coming out.

“And she’s constantly dropping things from her hands, like she has butterfingers. You should see her when she eats.

She’s got the table manners of a twoyear-old, spilling her food because her hands, cutlery, and mouth can’t seem to work together. Yaffi also can’t concentrate or remember what she’s supposed to be doing. She’s been acting immaturely and I just can’t figure out what’s causing it.”

Although Yaffi wasn’t in the room, I felt as if I was betraying her by saying the next words, but I continued anyway. “Her sister considers her to be an embarrassment. She makes weird faces and grimaces. She holds her hands so oddly, almost like claws or clubs. I am so scared because it only seems to be get-

ting worse, and I’m not exaggerating!”

It wasn’t only what I said, it was how I said it. The drama and tears in my eyes weren’t an act. I knew this doctor realizes that a mother’s intuition is something to be relied upon.

Dr. Fein inhaled deeply, tossed his pen onto his desk, and asked me to call Yaffi into the room. He stood up, smoothed down his shirt and smiled weakly at her.

Then he began a complete physical examination. He had her walk in a straight line, both forward and backwards, following the floor tiles; he had her follow his pen from side to side with her eyes; and he used his little triangular hammer to test the reflexes in her knees and elbows. He also listened to her lungs, and checked her ears and her eyes. After this testing did not indicate anything out of the ordinary, he surprised me by starting a completely new approach — a psychological evaluation. He had her draw a tree, then herself standing under the tree, then a few other things.

After an exhaustive battery of tests lasting almost an hour, the doctor smiled quietly at Yaffi and said, “Well, my dear Yaffi, you look healthy right now.”

He looked up. “Just a speculation — was anyone in the house sick recently?” I thought that was an interesting question. “Well, some kids are sick, one has strep. I just finished with a case of bronchitis.”

Dr. Fein thought for a moment. “And was Yaffi sick?”

I had to think back. “Not that I recall, but if she was, you know I’d have dealt with it appropriately.” I half-chuckled.

“Mrs. Levy, I just don’t know what to tell you. Ask Dr. Mitchell, your pediatrician. He may pick up on something I may not be aware of, since he sees the rest of your kids.” My shock and dismay couldn’t be hidden, so Dr. Fein laughed heartily and said, “Don’t worry, she’s not dying.”

I thanked him profusely for taking his time to try and help us, but I didn’t find that snarky joke to be very amusing.

Luckily, Dr. Mitchell was available for an extended appointment slot a few days later. I wanted to make sure I’d have enough time to adequately explain the problem. He is a hugely popular pediatrician in our community, evident from the long waiting times people endure to be able to see him. The kids love him, knowing he cracks jokes, gives stickers, and treats pa-

tients and their parents as if he didn’t have a dozen people waiting impatiently for their turn. When they aren’t banging down the door, he goes at his own pace and starts with asking his patients, even the young ones, why they’re there to see him. Not the parents — he asks the kids first.

“I am having trouble with eating and in schooooowaal,” was Yaffi’s response. She sat rocking on her hands, with her mouth slurring and twisting as she spoke. With a look of alarm, the doctor stood up and asked Yaffi to sit on the examination table. He also repeated the full physical exam. I knew that despite Dr. Mitchell’s easygoing attitude, he’s an extremely capable doctor and his care is very comprehensive.

The doctor asked me what’s been going on, and in an undertone, I repeated the diatribe that I’d told Dr. Fein. Then he looked into the computer for what seemed like an eternity. With bated breath, I asked him what he was looking at. He told me he wanted to check into which infections the other children in the family had dealt with over the winter. He seemed to be onto something because he typed for a few minutes, then printed a sheaf of papers.

I checked my watch and saw that it was already half an hour since we entered his office. Dr. Mitchell handed me the stack, including an order for a slew of blood tests, and he looked at me with a seriousness I didn’t recognize. I felt my heart start pounding as he collected his thoughts.

Then came the shock that despite all the signs, I still wasn’t prepared for. “Mrs. Levy, is there a neurologist you use?” Was I supposed to have a neurologist’s phone number posted on the fridge, right between grandma’s number and the babysitter’s?

The sirens in my head starting blaring. Protective mother bear that I am, I got panic-stricken and instinctively shrieked. “What do you think it is? What are you looking for in her blood? If we are going to a neurologist, then is there something seriously wrong?”

I knew I sounded hysterical, but I was so distraught, I was beyond caring.

“Mrs. Levy, please calm down. I am not sure what it is yet, but I have some ideas. I’m concerned about her deterioration. I’m not a neurologist, but that is your next step. As soon as the blood tests are complete, take them to the neurologist.”

To be continued...

Shevat 5780 | Wellspring 71

SOLID ROOTS How can I raise emotionally healthy children?

Heart to Heart

Experts tackle the big question

I'm unemployed and suffering

Wellbeing

Cover Feature

To

Tu B'Shevat Feature

Cultivate a

Life

While providing for a child’s physical needs is an integral part of being a parent, the boundaries and love of parenting — the proverbial pruning and sunshine — are what will provide a child with the confidence and positive emotions to thrive in life. In the early years of life, until around the age of nine, the nurturing a child receives are the seeds that will help him grow and lead a quality life throughout adolescence and adulthood.

Here, three parenting coaches provide insight into a parent’s vital role in enabling their young child’s inner world to flourish.

By Shiffy Friedman

Shevat 5780 | Wellspring 75

Wellbeing

Cover Feature

Mrs. Miriam Meiselman Miriam is a mother of a large family and a renowned and beloved parenting teacher in Yerushalayim.

Mrs. Perl Abramowitz A wife and mother living in Brooklyn, Perl is a sought-after addictions counselor, parenting and self-parenting teacher, and lecturer.

Mrs. Esti Hirschfeld Esti is a Lakewood-based parenting coach trained

by Rebbetzin Sima Spetner. She gives group classes and also coaches parents privately.

76 Wellspring | February 2020

What’s your definition of an emotionally healthy child?

Miriam Meiselman: A child who’s emotionally healthy will express her feelings, both negative and positive. She allows nurturing without putting up defenses. Such a child exhibits confidence simply just by being. She can easily say, “I like this,” “I don’t like that.”

She’s an expressive child.

Perl Abramowitz: What’s the definition of a Yid, a neshamah? It’s hard to define a term that means so much and is so vital to life. An emotionally healthy child is a child that can attach, a child that connects — to themselves, to those around them, to the Eibeshter — at whatever level they can.

I don’t think it’s our job to assess if our child is emotionally healthy.

Rather, our goal is, “I want to be an emotionally healthy Mommy.”

A mother’s tafkid with each child is to love, to be present, to believe in their goodness. If she can be that for him, the child will b’ezras Hashem fulfill his tafkid.

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Wellbeing

Cover Feature

What type of compliment is most effective in fostering a child’s self-esteem?

Miriam Meiselman: A compliment that builds the child’s sense of self is one that is not conditional. It doesn’t obligate them to do anything or be anything. For example, “You have such heilige eyes.” This is who they intrinsically are. They don’t have to build themselves to get there.

Another type of compliment that is very effective is when you catch the moment when a child is able to be misgabeir and you comment on the deed. For example, if a child doesn’t usually want to wash negel vasser and you see him doing it, then say, “This is hard for you but you’re being misgabeir.”

Also, a positive comment is always nice, but that’s not what’s going to build the child’s sense of self. It’s more about the positive interaction and connection, but not about fostering self-esteem. For example, if your child did well on a test, you can acknowledge it by describing what they did, such as “You got all the answers correct!”

Esti Hirschfeld:

Perl Abramowitz: The best way I like to compliment a child is to catch him working on something that I know is hard for him. For example, if a child tends to hit his siblings, catch him at a moment when he held himself back. “Wow! You have such self-control. You wanted to hit her and you didn’t.”

Complimenting a child on something they’re naturally good at creates gaavah.

For such achievements, don’t say “I’m so proud of you.” Rather, say, “I’m so happy for you that —.”

78 Wellspring | February 2020

The best way to compliment a child is by using what we call “real, sincere praise.” In order for a child to trust your praise, try to compliment in one full sentence, going into detail: “Zeeskeit, when you schlepped the groceries to the garage fridge, it was a tremendous help.” Not only will your child trust your praise, they will also learn what you value and appreciate.

It’s usually a good rule of thumb to praise, compliment, or give positive reinforcement based on the amount of effort that was put in. Yiddishkeit is based on effort, not on outcomes! Too often, parents praise based on an outcome and not on effort. For example, when there’s a child who has a very easy time sharing their toys, a mom will find herself complimenting often for the constant sharing. On the other hand, the child who finds it challenging to share, if he shares just a little bit, that takes tremendous effort.

Ideally, he should be getting tremendous positive reinforcement.

What is the most effective way to address lying in children?

Miriam Meiselman: When a child lies, there’s usually a reason behind it. Lying is a defense mechanism for the child to protect himself. He either has a fear of punishment, the authority is too controlling, or he has an issue with self-image. When a child’s self-image is low, he may try raising it by lying, such as by saying that his father is a policeman or owns the bank.

When a mother sees her child is lying, I would encourage her to ask herself, “What is my child afraid of?” Is it her, the punishment, or his own self-image?

A mother should not invite lies through asking questions, such as "Did you eat your sandwich today?" or "Who took the chocolate?"

Perl Abramowitz: Lying is a healthy problem in young children. Until children are a certain age, they don’t know the difference between reality and fantasy. Even once they do, children want to say what their parents want to hear. “You want to know if I made my bed? Yes, I did.”

A mother could prevent her child from lying by not asking a question that may cause him to do so. For example, if you see the chocolate bar is missing, don’t ask, “Did you take the chocolate bar?” A child’s instinct is to lie in response. No one likes to be caught doing a wrong.

Instead, only bring up the matter with a child if you’re certain the child did the deed. When you see chocolate smeared across his face, say — don’t ask — “I see you took the chocolate bar.”

The child who usually lies will probably say, “I didn’t.” Just say, “Tzaddik, you need to say the emes; answering that way is not okay.”

If a mother is not sure whether her child did something or not, she should wait until she’s sure.

If an older child lying, something more complex might be going on, and it needs to be properly addressed.

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Wellbeing

Cover Feature

How can a parent teach their child to maintain boundaries?

Miriam Meiselman: Kids get the feeling of security when they grow up in a home with boundaries, with a healthy amount of limitations, rules, and restrictions.

How much a young child will stay within the boundaries that are set for him depends a lot on the parents. It’s not so much about the child. A mother’s awareness of her values and the way she expresses it will automatically be transmitted to the child. Parents should have shared values and the mother should be clear with them.

The more a mother is confident with the boundaries, such as what time they need to be in bed or which words or actions are absolutely not allowed, the less her children will breach them.

If the preliminaries are in place and a child breaches a boundary, such as if she says a certain word that’s not allowed or disobeys a rule in the home, the consequence should not be about controlling, only about nurturing: “I am here to help you grow into your best self. I know that this boundary gives you security.”

It’s important to note that a boundary that’s based on the mother’s ego is not considered a solid boundary.

Even if the mother is strong about it (“You can’t wear that dress today!”), the child will sense that it’s not emanating from a value system and she will fight it.

Perl Abramowitz: You teach a child proper boundaries by making good boundaries and sticking to them. The only way to teach a boundary is by modeling it. The less we talk about a value and the more we model it, the more the children will “get it.” When I say, “I’m the mommy and you have to listen to me now,” or “I am the mother, and this is the rule,” I’m setting up a weak boundary. I can say it from time to time, but that’s called having external control.

We want to do internal connection by first connection to the child and then stating the boundary. For example, “I see you’re working on this project and you really want to finish. 8:00 into bed.”

We may have to repeat ourselves several times but by sticking to this, the boundaries become an internal part of the child.

Boundaries are like breathing. They should be subconscious. This happens when the parent is consistent with them.

80 Wellspring | February 2020

When something a child is doing is irking his mother, what should she do in order to keep the relationship intact?

Miriam Meiselman: My job as a mother in this world is to take care of the needs of every single child — including the child who’s getting me nervous at the time.

When I notice that something a child is doing is bothering me strongly, I need to ask myself, “Is this about me or do I have a tafkid to help my child with her needs?”

If it’s about the child, such as if the child has a personal hygiene issue, I must do my hishtadlus to help her, but if it’s about me, I need to work on my own ego.

If a child is very kvetchy, for example, I may be getting nervous, but it’s probably because she’s alerting me to a need — either physical or emotional. Perhaps she needs to be taught how to connect in a healthy way. Or is it that I’m not in the mood of being bothered now? In that case, I need to do my internal work.

Perl Abramowitz: I find that there’s a big self-acceptance piece that comes into play in this aspect of parenting.

Most mothers get so upset with themselves that they can’t handle something negative in their child and that’s what makes them even more frustrated. For example, if a mother is embarrassed with her daughter’s appearance and her first thought when she sees her trying on a dress is “I’m so embarrassed she’s my daughter,” or “Can’t she just stop eating?” If she puts herself down for having this perfectly human initial thought, which Hashem planted in her head, her daughter’s problem becomes her problem.

But she can tell herself, “Chani, it’s hard. It’s hard to have a very chubby kid. Every child is born with their stuff.” She’ll find that if she gives herself empathy, the issue is not a problem anymore.

That initial thought of “I wish the other kid was my daughter,” is from Hashem. We do not choose that initial emotional reaction, but we can choose how to react to that reaction.

Our job is to love our child, and to love ourselves despite our initial reaction. If our child is super kvetchy, we can berate ourselves for not giving her enough, but that will only make us more resentful. Or, we can tell ourselves, “It’s hard to have a drama queen.” Allow yourself to just feel that it’s hard. This will enable you to be there for that child who’s triggering you.

Many mothers make the mistake of thinking, “If I love my child enough, I will never be triggered by her.” But I want to tell you that if she’s a healthy, attached child, you will be provoked. When there’s disassociation, there are no triggers.

When you are triggered, that’s a sign of a healthy attachment, a current that’s flowing between you.

Another point to consider regarding this topic is that the child’s habits, actions, or chesronos that tick us off may be the parts in ourselves we haven’t yet accepted or learned to love. If I get really triggered by something about my child, I ask myself, “Is this a part in me that I haven’t yet learned to accept?”

The words we use to describe this attribute of the child may very well be the way we judge ourselves too.

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Wellbeing

Cover Feature

How should a mother deal with one child being sidelined by her siblings?

Miriam Meiselman: I consider that to be a very serious issue. It’s the mother’s job to take a good, objective look at what’s going on and to take decisive action.

There are a number of reasons why this issue may occur. It’s possible that the other children are breaching the boundaries of the victimized child, and they need to be taught to look out for each other’s feelings. Perhaps the child’s needs are falling through the cracks, and she needs some extra attention to bring out her talents. It’s possible that she is “allowing it to happen” and needs to be taught strategies to cope with the situation.

Whatever the reason, the mother has to take the responsibility to do something about it, and not simply say that she’s a middle child, and that’s why she’s suffering, and it’s okay. It’s not okay, and she has to find the root cause for why the other children are doing it, and why this child is not capable of stopping it.

Perl Abramowitz: Whatever pain we experienced as children, that’s the pain we identify with the most with our children.

We get affected by dynamics we endured when we were younger, and we have to work to regulate our emotional response to it. Remember that Hashem is the One who created these dynamics.

Like many other areas of child-rearing, we can’t know what the most effective solution is for this child, and we can’t predict the ramifications of our decisions. If you speak to a group of adults regarding their weight issues, for example, you’ll hear two sides of the same coin: I’m overweight because my mother had too much nosh around; I had a problem with having too little nosh around. No matter what your method, you can’t know how your child will take it, and remember that it’s important that we don’t put ourselves down for what we try.

Pick one idea of how to deal with your sidelined child, and stick with it. For example, you can choose to consistently defend your child, so she feels the impact of your backing and support. Or, you may want to get involved as little as possible in order not to turn her into a victim. No matter what you choose, it’s how you feel about your approach that will make a profound difference on how the child will take it.

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Esti Hirschfeld: Let’s talk a little about social dynamics. Any time you have a group of people with a common goal, you will always have a social dynamic. The stronger the goal, the stronger the social dynamic will be. So a group of children in the same Sunday program will definitely be a social dynamic. Some other examples include the teachers’ room or a class of students. The siblings in a household create a strong social dynamic. And since every social dynamic will have followers and leaders, issues will sometimes arise with aggressors and victims, manipulators and those who are manipulated.

Social dynamics that are working without a parent’s involvement are usually the healthiest for the children and will provide maximum emotional safety on all ends. Allow the leader to lead and allow the follower to follow. Don’t try to make an apple into a banana! Just make sure your apple is the biggest and best apple possible.

The only time a mom should get involved is if the child did something objectionably wrong. Ask yourself, “Was he physically abusive? Did she force her sister to do something against her will? Was he verbally abusive?”

For example, if Yanky decides that they will now be playing tag now, did Yanky do anything wrong? If Chezky is crying now because he doesn’t want to play tag, who needs to acquire the tools here? Too often, we assume the leader needs the mussar, or we’ll find ourselves giving him the brunt of our emotional negativity. Moms tend to have softer feelings for the weaker child, even when the leader did nothing wrong.

But what is really happening here is that now we are unintentionally creating victims and not teaching the crying child the tools he needs. We need to teach a follower that he has the ability to say no if he is uncomfortable, that he can start his own game if he doesn’t want to play tag. This will empower and give him tools.

If we do have an aggressor that’s being unjustifiably physically or emotionally abusive, then we do need to be mechanech him about how his action was incorrect, and we may have to give a punishment if it’s warranted. However, make sure you’re handing down a one-sided punishment only if the aggressor did hurt another person, or the damage was totally unprovoked. If this child was instigated and he retaliated in kind, we would need to deal with the situation in a different way in order to ensure emotional safety in the house.

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Wellbeing

Cover Feature

What is the most effective way to express love to a child?

Miriam Meiselman: A mother can best express her love by giving each child individualized time on a daily basis. She can utilize that precious time to connect emotionally with the child. Special time with a mother makes the child feel unique and loved. Although a mother surely gives the child attention throughout the day, this time can make all the difference. Of course, setting aside this time is not always easy, but the relationship it builds and the positive feelings it fosters make the endeavor well worth it.

In addition to that, the mother can choose an activity that can be used to gently teach skills that the child needs help with.

Perl Abramowitz: I highly recommend getting to know every child’s love language (based on Gary Chapman’s book). You can best connect to each child in the way that speaks to him.

If your child appreciates quality time, you’ll find that he’d easily forego a special nosh in order to come along with you to the grocery store to do the week’s shopping.

If he likes words of affirmation, then make sure you find reasons to praise the child. If acts of service are the way to his heart, then you can occasionally take over a task that the child usually does for himself, and tell him you did it “Just because I love you.”

For the child who appreciates gifts, don’t feel that you must win him with large or expensive presents. A small occasional treat or item will help him realize that you’re always thinking of him. And in the rush of day-to-day life, sometimes we need to be reminded that some of our children crave the physical touch of a hug, a pat on the back, or a quick massage.

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What can a mother do if her child exhibits controlling behavior?

Miriam Meiselman: Many times, mothers will find themselves excusing their child’s poor behavior by saying that this is simply their child’s personality. However, that is never an excuse for bad behavior.

It is a mother's main tafkid to help create an emotionally stable adult, and a child acting in a controlling manner is not helping him on that path. She should not circumvent the issue by saying “That’s just who he is.”

Make it a project to understand your child’s personality and the underlying motivations behind his behaviors. Each personality has pros and cons; each character trait can either be channeled properly or used in a negative way. A mother has the tremendous power to help and teach a child to appropriately focus her energies and talents. Rather than subduing his personality and squashing it, she can build on the positive side of the characteristics, while making sure to establish the limits necessary to prevent abuse.

She can teach her child to ask himself, “Did I use my personality in a way that wasn’t good for me or others?” She can help him realize that if he thinks exclusively of himself, then there’s no place for others.

The same holds true for a child with a “victim personality.” After an interaction in which a child felt wounded, he can ask himself “Did I make myself a victim?” On the other hand, such a child would find it easier to be machnia to others when necessary, and to get along with others by being agreeable.

How should a child’s fears be dealt with?

Miriam Meiselman: In general, when a child exhibits extreme fear, that’s a sign of an underlying issue with the child’s sense of security. If the fear crops up suddenly, such as if the child is suddenly waking up with nightmares every night or is afraid to step into the elevator after having used it with no issue beforehand, the first step would be to determine whether something traumatic recently happened in the child’s life.

The actual area where the fear manifests itself does not necessarily reflect on the trauma. For example, it doesn’t have to be that the child who refuses to enter the elevator was stuck there the day before. This may just be the area where the fear manifests itself as a result of a recent trauma.

If the child has a general anxiety—she’s afraid or anxious about various different things, it would be wise for the mother to explore the child’s emotional environment. What is not allowing the child to feel secure? Perhaps the child is being victimized in school or at home. This may also be due to shalom bayis issues. When a child does not feel emotionally secure, it is very common for this to exhibit in her fears. Creating a more nurturing, secure, calm environment will help the child emerge from her fears.

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Wellbeing

Emotional Eating By Shira Savit

Eat While You Eat How Being Aware Plays a Role in Digestion Have you ever had the experience of eating a big meal, not really paying attention to what you're eating or when you’re feeling full, and just continuing to eat? Your stomach may be saying “stop” but your mind keeps saying “more.” Why would your body give you this mixed message? From a mind-body perspective, you might be low in Vitamin A, Awareness. Full awareness while eating plays a significant role in how the body digests food and burns calories. In this article, we will explore what happens when you are “out to lunch” while you eat, regardless of how healthy your food might be.

Nutritional science identifies several phases of digestion and their contributions to how food is metabolized. The first stage actually occurs in a person's head, not their stomach, and is called the ce86 Wellspring | February 2020

phalic phase (meaning “of the head”). This term describes the pleasures of taste, smell, visual stimulation, and satisfaction of a meal.

Think about a time when you saw or smelled your favorite food, and felt your mouth water and stomach begin to rumble. This is the cephalic phase in action, which accounts for as much as 30 to 40 percent of your total digestive response.

So let’s do the math. If we’re not aware of what we’re eating and don’t pay attention to the food’s flavor, appearance, and aroma, it means we are likely metabolizing our meal using only 60 to 70 percent of our body’s capacity for digestive response! When digestion is less than optimal (as in lacking awareness), there is reduced blood flow to the digestive organs; we end up wanting to eat more because

When digestion is less than optimal, there is reduced blood flow to the digestive organs; we end up wanting to eat more because we have not fully experienced the meal. the Vitamin A Infusion: eat while you eat.

Here’s how it works: Choose one meal a day during which you agree to refrain from multitasking. In addition, write down three things that you notice or enjoy about your food. The impact of paying attention while eating is profound. Most clients come back with excited reports and feedback such as: “I realized that I didn’t even need to add ketchup to my chicken because I became aware of the delicious flavor of the chicken itself!” Or, “When I ate without reading my magazine at the same time, I recognized that I felt full before I finished my plate.” Another client came to the wonderful realization that “this exercise helped me become more mindful and attentive in all areas of my life, not just food.”

So, in learning to focus on eating while eating, a person is able to maximize their body’s capacity to digest and burn calories.

we have not fully experienced the meal.

I like to compare the concept of paying attention while eating to the famous Talmudic dictum “Tafasta meruba, lo tafasta, If you have seized too much, you have not seized.” Many of us lead very hectic lives and we look to accomplish as much as possible in every moment. Thus, we tend to pair our meals with activities such as reading, phone chatting, working, and driving — and sometimes even a few of these at the same time! To help my clients with their weight loss goals, I assign "homework.” My favorite assignment is

Another way to increase our Vitamin A is to decrease our fast pace. Usually, the mere act of slowing down helps us pay attention to what we are eating. In parshas Vayishlach, we learn about the importance of slowing down to achieve satiation. When Yaakov sent animals as a gift to appease Eisav, he instructed his servants: “Revach tasimu bein eder l’eder, make space/take breaks between the herds.” Yaakov was sending Eisav a gift of herds of animals, but he wanted Eisav to fully “digest” the present, so he sent the flocks in intervals.

Likewise, we can slow down the pace at which we receive our gifts of food. Since it takes at least 20 minutes for our brains to register that we are eating, our digestive system needs time to receive and properly metabolize our food. By slowing down, we will benefit from enhanced digestion, in addition to giving the brain adequate time to register the feeling of satiety. Next time you’re rushing through a meal, try putting your fork down between bites.

Your stomach and your mind will thank you.

Shira Savit, MA, CHC, MHC is a mental health counselor with multiple certifications in nutrition and health. She specializes in helping her clients with weight loss, emotional eating, and binge eating. Her unique approach incorporates both nutritional and emotional factors to help her clients reach their goals. Shira has a private practice in Yerushalayim and also works with women in any location via phone or Skype. She can be reached at 516-978-7800 or Shirasavit@gmail.com.

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Wellbeing

In Session with Rabbi Ezra Friedman

Heart to Heart

My Unemployment is Draining Me

The summarized interactions in this column are either based on reader-submitted questions or are a composite of several sessions that helped guide the individual toward the first step of his or her emotional health journey.

Since emotional work is always a process, the goal of this column is to provide direction toward the first step, as well as important points of exploration that could b’ezras Hashem lead to the menuchas hanefesh the questioner, and every Yid, seeks.

The Editors

I’ve been struggling with parnassah since I lost my job four months ago. I’ve been doing a large amount of hishtadlus to find a new job, trying this and that, but it’s been very tough.

What would you like to address here?

Obviously, I did not come for business advice. I’ve been doing what I can on that end too. But my issues are not only about depleting our savings. I also find that my moods have been very “low” since.

What do you mean by low moods?

I’m feeling down, overall. I don’t have geshmak in spending time with my family. I don’t have the geshmak in learning. Lately, I’m finding that I even don’t have an appetite.

What do you feel is causing this low?

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It’s definitely coming out strongly since I lost my job. I was a supervisor at a promising online company and I used to bring home a nice salary. The company folded a few months ago.

So do you feel that your job gave you a good feeling that has since been missing?

Yes.

Which feeling did you get when you spent your day at work and you were successful there?

I felt that I was filling up my day with what I need to do — that I’m a successful person.

Now, by not having that, what do you feel?

I feel that I’m not doing what I need to.

Since I’m a very responsible person, I feel guilty that I’m not supporting my family. My days are going to waste.

So you’re a responsible person and you told me that you’re doing whatever you can to find a new job. Can you explain the guilt you’re feeling?

It’s true that I’m doing my best and I’m very concerned about my family. So it’s not guilt, really.

I always tell my wife that the vacations I like most are the ones with a solid itinerary — tours, a good park, something. I can’t just sit by the water for hours. That’s very boring for me.

What do you mean by boring? What do you feel when you just sit by the water?

I don’t enjoy it. I don’t know how people can do it — just taking walks and watching the waves all day long.

Do you find that what you’re feeling now came up for you then?

Yes. I thought it was because I’m the type that needs to accomplish, but now I see it’s because I don’t like to feel empty.

So what are you feeling?

In other words, whenever you aren’t busy accomplishing, or helping distract yourself from what you feel, you meet the feeling that you’re feeling now? You felt it even when you were still employed?

It’s rather a feeling of emptiness. A nothingness. A feeling that I’m not worthy.

When I think about it, I see that the answer is “yes.” My work distracted me from that feeling.

And when you worked, you did feel worthy?

So tell me. Now that you’ve grasped that this feeling is one you’ve been experiencing in general, only now you can’t escape it, how would you describe this feeling?

Yes. When I worked, I was busy. I felt accomplished. I felt like I was a “someone.” I don’t feel that way now.

When you took a vacation from your work, did you enjoy the time off you had?

It was nice to get away.

Were you able to take the time to relax?

It’s a feeling of not being worthy. Like I’m just another person, there’s nothing special about me.

And just being a person is not worthy enough?

No. It doesn’t feel good. To me, I don’t see what value a person has just by being.

Wow. It’s painful that you feel that way.

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Wellbeing

In Session

Yes, it’s painful, but this is how I’ve been feeling since I remember myself. I’ve always been doing and accomplishing. And even when I was busy, I kept distracting myself by doing more because it was never enough. And now I’m forced to face it.

You’re going through a painful period, one that has been bringing difficult emotions to the fore. As you’ve realized, it’s not the unemployment per se that is draining you, but the underlying feelings that have now surfaced. (as is discussed in this issue’s Torah Wellspring).

Having an occupation did two things for you, emotionally.

First, it provided a superficial, conditional satisfaction: I’m valuable because I have a job/am making money/am providing for my family. While all of these things are important in the practical sense, a self-worth that is hinged upon them is not true selfworth. And second, being occupied all day enabled you to shift your focus from how you feel about yourself to the work at hand.

In other words, the emotions you’re experiencing now are not new. In your essence, you may not be feeling as worthy as you are.

As long as you were able to distract yourself from it and prove to yourself that you are worthy, you didn’t have to face it. Now, life circumstances have cornered you into a spot where you’re being forced to do so. It’s painful to face emotions that have been storming within all these years.

Interestingly, when an individual’s self-worth is dependent on external circumstances, even when he does experience success, such as at work, the good feeling is fleeting, and rightfully so—because that’s not what he is truly pursuing. Soon after, the individual will start feeling deflated, telling himself, “This wasn’t enough. I could do more/better.” And he may keep pushing himself to do more and more, constantly chasing the elusive feeling of “I’m worthy enough,” which obviously will not come through even with the greatest success.

Coming to the realization that it wasn’t your job or lack thereof that causes the feelings you feel today is an invaluable first step.

As a part of this step, you may want to look at your life from this perspective and see what you have or haven’t been doing in your hope to garner feelings of self-worth. Take the time to notice and explore. Every time you realize that something you’re doing emanates from this place, see it for what it is. You may want to refrain from proceeding with what you intended to do in order to face the feeling you’ve been trying to escape all this time. The more you accept that this is how you feel about yourself, as opposed to resisting it — such as by attributing it to external circumstances or seeking solutions to escape it — the more you’ll realize how your natural sense of self-worth comes to the fore. May you be gebentsht with parnassah b’harvacha and menuchas hanefesh!

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Parenting Pointer In essence, every individual is born with a good feeling about himself. In his very early youth, he feels that he’s a valuable, worthy being — no matter what. Of course, we have a natural drive to do good deeds, especially as Yidden, but this desire is not contingent on a need, only a want. It’s “I want to do good because I am good,” not “I need to do good so that I’ll feel that I am good.” With the former attitude, we draw pleasure from our deeds; with the latter, we feel forced to do them. A life in which we don’t feel good as we are by default is a life of constantly feeling forced to do what we’re doing. It’s exhausting and the chase for counterfeit self-worth is never-ending.

Often, parents don’t realize how the compliments they give and the way they feel about their child subconsciously shape the child’s image of himself that is contingent on what he does.

This happens when we connect that which our child does to his essence: “I love you because…” “You’re so good because…”

Even if we don’t actually verbalize it, if we look at a child and we perceive his worth based on what he does, the child feels this.

(This a very Western concept that has seeped into our midst—of valuing material success, focusing on external achievements, and an overall esteem for those who have “made it.”)

As a result, the child subconsciously perceives that his value is based on external factors. In other words, I— as a person— am not valuable. I— as a person— am not worthy of love.

When a child starts feeling that he needs to be or do something in order to feel good about himself, everything he will do in his life will emanate from this place. He'll be like a robot who is subconsciously doing everything he can to please that inner voice that says, “You’re not good enough.” Until he stops and realizes the pattern, as is the case with the individual who shared his circumstances above, he will be on a constant chase for something elusive and he won’t feel pleasure — not in being and not in doing.

As a parent, what can you do to give your child the right message about himself? One practical way to get started on this is to spend a few minutes a day to focus on each child without judgment—just to think about or look at the child while choosing to see them as a human being, as a person who deserves love no matter what. It’s not necessary for the child to be aware that you are doing this. Even if he doesn’t know, something will happen to you and the child will feel that.

I’ve witnessed how this exercise, when done right, has helped many also develop their own sense of self as a result. That’s because, often, what makes valuing our children unconditionally difficult is the way we feel about ourselves. If we feel unworthy of love or respect or only worthy on the condition of something, it’s hard to respect any other person just for being a person.

Starting to appreciate the value in others may open a window for us into the inherent value of our own self.

rebbe nachman of breslov zt"l

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EXHIBIT B:

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My Table What does your dietitian's Melaveh Malkah consist of?

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Treat yourself to Pasteli, a delicious honey-sesame bar

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97

TU B'SHEVAT PLATING IDEAS

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AVOCADO MAYONNAISE

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My Table

120

MELAVEH MALKAH

Page

128

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Late harvest wine is wine made from grapes left on the vine longer than usual. Late harvest grapes are often more similar to raisins, but have been naturally dehydrated while on the vine.

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Dear Cooks, In this issue’s My Table, several Wellspring contributors share what they enjoy as their Melaveh Malkah meal. When I read that question and their responses, I thought about how much that meal has evolved for me. When my eating habits leave much to be desired, Motzaei Shabbos is probably the time of week I feel it most. After a night and a day of overloading on so many goodies, who is in the mood for another meal? When Shabbos means overindulging, sitting down for a meal only a few hours later seems preposterous.

All of that changes for me, though, when I pay attention to what I’m consuming even on Shabbos. With time, I’ve learned that the pleasure of the day is not as deeply intertwined with the warm challah as I thought it was. Yes, good food certainly sets the mood, and I’ll still be the first person to tell you that.

But eating doesn’t have to be in such abundance and without any limits for Shabbos to be a very beautiful, special day.

In order to enjoy the day without going overboard, I like doing some prep beforehand. For example, I bake a small challah roll for myself so that I don’t have to deal with the temptation of “just another slice.” I also like prepping roasted vegetables on Friday afternoon so that I have something delicious and nutritious to go with the first course.

I find that on weeks when I’m too focused on my food and what else I can eat, I am less available to connect with my family, and even less interested in taking time to daven. When I’m on a schedule with my meals, I’m also more disciplined about all other areas of my life, including davening.

It’s on these weeks, when I feel physically light yet emotionally full, that Melaveh Malkah is a proper, sit-down meal that nourishes the body and soul.

Happy cooking,

Est her Shevat 5780 | Wellspring 97

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ruity lavors In our everyday lives, when we’re feeling like everything is moving at a pace we can barely keep up with, Tu B’Shevat is a short break in the routine that reminds us to take a deep breath and really see the natural beauty of the world we live in.

I remember the excitement as a child, when we would take a trip to a massive fruit store and search for the most exotic and beautiful fruits. I was awed by the large selection. We’d fill up a basket and when we got home, we’d put together a beautiful platter.

The Shivas Haminim are an important part of Tu B’Shevat, so I decided to use them and create recipe concepts that are less about cooking with fruit but rather using them to enhance a standard meal.

Whether it’s a beautiful platter of assorted filled dates, a tray of pomegranate halva candy bars, or warm mulled wine with frozen grapes, these are sure to add that special vibe to your Tu B’Shevat meal.

Recipes, styling, and photography by Yossi & Malky Levine

omegranate Pistachio Halva These dairy-free, gluten-free, refined sugar-free and totally delicious treat is what I call “mouthfuls of the Middle East.” It’s less sweet than store-bought halva, and I like how the pomegranate offsets the honey. I usually cut these into squares or bars, but for special occasions, I like to wrap them with cellophane and twine like little candy bars.

I recently started using rosewater in desserts and I’m loving it! It enhances the flavor, but be careful not to overdo, as it can have quite a perfumed taste.

3 Tbsp coconut oil pinch salt 1 cup tahini ½ cup raw honey 2 Tbsp rosewater (optional) arils from ½ pomegranate 2 Tbsp pistachios, chopped

In a small pot, heat coconut oil and salt. Once melted, add tahini and honey and stir thoroughly. Add rosewater, if using.

Sprinkle in most of the pomegranate arils and pistachios, reserving some for garnishing. Pour mixture into a small (about 5”x7”), lined metal pan and freeze for an hour.

Sprinkle halva with remaining pomegranate and pistachios and freeze for an additional 4 hours.

Once set, use a sharp non-serrated knife to cut it into small candy-sized bars.

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ruity Mulled Wine

Aside of this wine being absolutely delicious, what I love most is the delightful smell of fruity, wine-infused aromas that fill the house while I prepare it.

I suggest using a dry red wine, but you can use a semi-dry if you prefer.

2 clementines 12 whole cloves 3 cups dry red wine 3 cups pressed apple juice 1–2 cinnamon sticks 2 star anise 10–20 red grapes, frozen

Stud clementines with cloves and cut each one in half. Place in a large pot. Add wine, apple juice, cinnamon sticks, and star anise.

Bring to a boil and then lower heat to a gentle simmer for 5–10 minutes.

Ladle into glasses and drop in some frozen grapes before serving.

Yield: 4–6 servings

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ssorted Moroccan Dates

Enjoy these cute bites as an appetizer or after your meal. Simple, yet elegant, they are not just pretty on your table, but healthy and delicious too.

This is my version but use your imagination to customize the fillings.

These are so easy to make, they can be whipped up just five minutes before guests arrive!

20 Medjool dates 8 Tbsp almond butter or peanut butter pomegranate arils walnuts chopped pistachios

Score dates lengthwise and remove pits. Fill cavity with nut butter.

Top with chopped pomegranate arils, walnuts, and chopped pistachios.

Shevat 5780 | Wellspring 105

oat Cheese Stuffed Figs This is one of those dishes that takes just a few minutes to prepare and looks and tastes sensational. I love the sweet and salty combo and these figs combines the two elements perfectly. Whether this gets classified as an appetizer or a dessert is your call.

20 very ripe purple figs, cleaned well 8 oz goat or ricotta cheese 4 Tbsp honey or silan 2 Tbsp chopped pistachios

Remove tip of the figs and cut an ‘X’ on the top. Give the bottom of the fig a slight squeeze so the top opens up. Fill cavity with cheese.

Dip base of fig in honey or silan and then into crushed pistachios.

Spread figs on a platter, drizzle with honey or silan and sprinkle chopped pistachios over them.

Note: Please consult with your rabbinical authority regarding inspecting figs, and all fruits, for insects.

106 Wellspring | February 2020

arinated Olives and Cheese Board If you’re an olive fan, this one’s for you. Marinating olives takes their flavor to the next level. Make plenty, as they keep for a long time in a sealed container.

I like using a variety of colors, shapes, and sizes for the olives simply because it looks so much more beautiful, and pretty food makes me happy! To make an easy and pretty board, just add some cheese and tomatoes.

2 cups olives of your choice 5 cloves crushed garlic 1/3 cup olive oil, plus more for drizzling zest and juice of 1 lemon 2 Tbsp chopped parsley 1 tsp crushed red pepper, plus more for sprinkling 3 plum tomatoes, halved and sliced block of mozzarella cheese, sliced to Âź-inch slices.

Place olives in a large mixing bowl. Add crushed garlic and stir well. Pour in olive oil and lemon juice. Add lemon zest, parsley, and crushed red pepper and mix.

Allow flavors to meld for at least 1 hour before serving.

To create the board: Place marinated olives in a dish, in the center of a tray. Add tomato and cheese slices alternately around the olive dish. Drizzle with additional olive oil and sprinkle with some crushed red pepper flakes.

Shevat 5780 | Wellspring 109

e xplore 96 points

Well-known for its majestic views and breathtaking scenery, the Pacific Northwest is also home to one of America’s premier wine growing regions.

Benefiting from the warm stable weather of the West Coast, mixed with the cooler nights of northern latitudes, wines from Oregon and Washington feature lively ripe fruit of New World wines mixed with the refreshing acidity that Old World wine. Open a bottle of Pacifica wine and explore the tastes of the Pacific Northwest.

By Yossi and Malky Levine

Avocado Mayonnaise Mayonnaise is a staple in most refrigerators.

Used on its own, added to dips, in salad dressings, as a food binder — its culinary uses are versatile and varied.

Most store-bought mayonnaises contain stabilizers and preservatives, and some even have food coloring. Here’s your own healthy version that you can whip up in 10 minutes!

I use avocado oil as it is an excellent source of antioxidants and essential fatty acids. Olive oil can be used as well.

Homemade mayonnaise will not keep as long as store-bought, as it is made with fresh egg yolks. I suggest simply making up a fresh batch as needed (it’s so quick anyway) and storing any remainder for no more than 4–5 days in the refrigerator.

(Note: This mayonnaise contains raw eggs.)

2 egg yolks, at room temperature 1 cup avocado oil, divided ½ tsp salt juice of ½ lemon 1 tsp mustard Place yolks in a tall glass or jar. Using an immersion blender, blend constantly while drizzling in half the oil very slowly.

Add salt, lemon juice, and mustard; and keep blending as you drizzle in the second half of the avocado oil. Taste to check for seasoning. Add more salt if necessary.

Yield: 1 cup

CAUTION:

FRIENDS MAY APPEAR OUT OF THE BLUE

@BARTENURABLUE

Imported by Royal Wine Corp., Bayonne, NJ. Enjoy Bartenura Blue responsibly.

By Yossi and Malky Levine

STUFFED CHICKEN BREAST WITH MANGO COULIS This is one of those dishes that looks spectacular with minimum preparation.

I’ve seen and tried many recipes with chicken and dried fruit. What actually inspired this recipe was pastrami-chicken rollups. I figured if it works with pastrami, why not give rolled chicken a try with fruit leather? This combo uses the 100% natural fruit leather (I used a berry flavor for contrast) that is available at most health food stores. This is the perfect dish for your Tu B’Shvat meal or any other dinner night!

Note: Ask your butcher to flatten the chicken breast for easier rolling.

4 chicken cutlets, beaten flat 1 tsp salt natural fruit leather (your favorite flavor) 4 Tbsp pareve cream cheese or mayonnaise Sauce 1 red onion, finely chopped 1 Tbsp olive oil 1 mango Preheat oven to 400°F. Lightly spray four small sheets of aluminum foil with oil. Lay out chicken cutlets and sprinkle with salt.

Trim a piece of fruit leather to same size as chicken and lay on top.

Smooth on a tablespoon of pareve cream cheese or mayonnaise on each cutlet and then roll up each one, using the foil to help. Once rolled, secure the ends of the foil tightly. Place in a roasting pan.

Bake for 45 minutes.

Meanwhile, prepare the sauce. Sauté the red onion in olive oil until translucent.

Puree the mango in a food processor or blender and add it the onion. Raise heat and cook for a minute. Remove from heat until the sauce is needed.

After chicken rolls have slightly cooled, pour sauce to cover, reserving some for serving. When ready to serve, slice rolls and serve with remaining mango sauce.

By Charni e

Kohn

Yiasou from Greece!

When we think of Greek food, it’s likely that Greek salad and Greek yogurt are the first things that come to mind. And if that’s what you’re thinking, you may not be surprised to learn that Greek cuisine is considered one of the healthiest worldwide. Greece has been blessed with an ideal climate, making it home to some of the best fruits and vegetables, especially lemons and olives — which is why these are staples in Greek cooking. Greek food is made with fresh and locally grown ingredients.

Greek cooking is ever-evolving, but some traditions date back hundreds of years. Some ancient recipes are still being passed down from parents to their children. Ancient Greek cuisine relied on what is called the "Mediterranean Triad," which includes three basic ingredients: olive oil, grains, and wine. In the Middle Ages, lots of fruits and vegetables were introduced to Greece and quickly became staples in the kitchen.

Most of Greece is surrounded by sea, making seafood an essential staple in the Greek diet. Lamb, chicken, and beef are also proteins commonly consumed.

The general rule is to try and keep the ingredients as close to their natural state as possible. Most recipes are made using simple cooking techniques, which means that even a beginner in the kitchen can easily get delicious results. Olive oil and fresh herbs are used to season food, and you won’t find store-bought sauces or exotic spices in classic Greek cooking.

Greeks usually start the day with a small breakfast consisting of fruits, bread, cheese, and coffee.

In the cities, lunch is a relatively small meal, and dinner is the largest meal of the day.

In the Greek countryside, however, lunch is the most substantial meal of the day. Schools and shops close so that families can enjoy their meal together. Another reason for them to close at midday is because in some parts of Greece, the heat is quite intense during those hours. After a large lunch, dinner is generally a lighter meal.

Late in the afternoon, Greeks like to enjoy light refreshments known as mezethes — small finger foods like bread, cheese, and olives that will carry them over until dinner is served.

A meal in Greece is usually not a grab-and-go affair. It’s a time when families get together and have a good time over delicious homemade food. Dishes you will probably spot at a Greek dinner are souvlaki, which is meat or chicken skewers usually served with tzatziki (a yogurt-based dipping sauce); spanakopita (spinach pie); Greek salad; and gyro, meat cooked on a vertical rotisserie like shawarma. Dessert is usually fresh fruit.

Travel Tidbits The first author of any known cookbook, which was written in the fifth century, was Mithaecus, a Greek man. One very brief recipe has survived from the cookbook. In a few words, it describes how to prepare a ribbon-like fish called tainia (known in Italian as cepola and in modern Greek as kordella): Tainia: gut, discard the head, rinse, slice; add cheese and [olive] oil.

Because of Greek’s pleasant climate, outdoor eating is very popular.

Greeks aren’t fond of adding heat to food. Spicy ingredients are rarely found in a Greek kitchen.

Shevat 5780 | Wellspring 115

Pasteli: Greek Honey Sesame Bars Yields: 12 bars Total cooking time: 30 minutes

Want a sweet treat without having to break the calorie bank?

Want to satisfy your sweet tooth and still get a nutritional boost? Leave it up to the Greeks to find a solution to that problem — pasteli is an addictive and healthy Greek treat. A quarter-cup of sesame seeds contain six grams of protein and four grams of fiber, as well as calcium, iron, and potassium. It’s hardly worth reaching for that babka!

1½ cups sesame seeds ½ cup high-quality honey zest of one lemon pinch of salt

Preheat oven to 350°F (175°C).

Place sesame seeds on a large baking sheet pan and toast for about five minutes. Keep a close eye because sesame seeds tend to burn easily.

In a small saucepan, place honey, lemon zest, and salt, and bring to a low boil. Allow to boil for four minutes while continually stirring. Add in toasted sesame seeds and mix vigorously until combined. Pour hot mixture onto a lined and lightly greased baking sheet. Allow to cool slightly, about three minutes.

Grease a wooden rolling pin and roll out mixture until it’s ¼-inch thick.

Refrigerate for ten minutes and then cut into bars. Refrigerate until hardened.

116 Wellspring | February 2020

Chicken Souvlaki with N onDair y Tzatziki Sauc e Yields: 8 skewers and 1 cup sauce | Total cooking time: About 2 hours

Souvlaki, which is essentially meat on skewers, is not simply a food in Greece — it’s an entire culture with multiple restaurants dedicated only to this popular dish. The protein used in souvlaki can be chicken, beef, and even fish. Since it’s usually served with tzatziki sauce, which is yogurt-based, I did lots of research and trial and error to create a recipe for a similar delicious and non-dairy dipping sauce. Enjoy this dish for a healthy and beautiful Greek dinner!

Souvlaki

Tzatziki Sauce

2 lb skinless, boneless dark chicken, cut into 1-inch cubes

1 cup raw cashews

1 red pepper, cut into 1-inch cubes

1 large cucumber

½ cup olive oil

2 tsp + 1 pinch salt

4 cloves crushed garlic

¾ cup water (for sauce)

2 thyme sprigs

2 cloves garlic

1 Tbsp fresh parsley, checked

1 Tbsp white wine vinegar

juice of 1 lemon

juice of 1 lemon

1 Tbsp salt

⅛ tsp pepper

1 tsp oregano

¼ cup fresh dill, chopped

4 cups water (for soaking)

½ tsp onion powder ¼ tsp black pepper To prepare the souvlaki: Combine all ingredients except chicken Grate the cucumber and place in a small bowl with a pinch of and peppers in a small bowl. Add in cubed chicken, cover, and salt. Set aside. marinate in the refrigerator for 30 minutes, or up to 2 hours.

In the bowl of a food processor, place cashews, ¾ cup water, Soak 10 skewers in water for about 10 minutes. Thread garlic, vinegar, lemon juice, and pepper. Blend for at least five marinated chicken and cubed peppers on skewers. minutes, until mixture has a smooth and creamy consistency.

Pause in between to scrape the sides if needed.

Grill over medium heat for 5 minutes each side.

For the tzatziki sauce: Bring four cups of water to a boil.

Remove from heat and add raw cashews. Allow to soak for twenty minutes, then strain.

Place cucumber in a cheesecloth and squeeze out all liquid.

Add dry cucumber and chopped dill to the mixture and refrigerate in an airtight container.

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

Melaveh Malkah This Month:

In the deep of winter, when Shabbos is short and Motzaei Shabbos is a full evening, what do you enjoy as your Melaveh Malkah meal?

Laura Shammah, RDN, CDN: I listen to what I am in the mood for and go with that. Every week may be something else.

I am definitely not into cooking much on a Motzaei Shabbos. Eggs are always my favorite quick meal. Many times my husband and I go out, and I usually get salad and grilled salmon because that’s what I like.

Shira Savit, M.A., C.H.C, M.H.C.: Although I love cooking and baking, on Motzaei Shabbos I like to keep it simple. I enjoy having something nourishing, hot, and wholesome. My typical Melaveh Malkah meal is (leftover) chicken soup, with a sprouted spelt pita. (Prep time: 2-3 minutes, clean-up time: 30 seconds)

120 Wellspring | February 2020

Tamar Feldman, RDN, CDC: I like having a smoothie and an oat-bran muffin, or a flax roll-up with tomato sauce, cheese, and broccoli in the Panini maker.

Shani Taub, CDC: Shakshuka is my favorite! To make this, I dice an onion, zucchini, and a tomato.

Then I spray a frying pan with cooking spray, add a can of mushrooms and the vegetables, and let the mixture sauté. Then I add 6 egg whites and some salt and tomato sauce. I enjoy this with a matzah. It’s yum!

Dr. Rachael Schindler: When it’s cold outside and Shabbos ends early, I like to make high-fiber bagels (using egg whites), and top them with with melted Daiya (coconut-based, sugar-free, dairy-free cheese slices). They’re delicious, filling, and, of course, nutritious. If you’re a "Motzaei Shabbosequals-bagels" person, this one’s for you—with only 3 net grams of carbs. (19 grams of carbs minus 16 grams of fiber brings us to that count.)

Ingredients: 4 egg whites 1 Tbsp ground flaxseed 2 scoops psyllium husk (find this in your local health food store) 2 Tbsp coconut flour 1 tsp baking powder Mix ingredients together in a bowl. Shape into bagels (or use a donut-shaped pan). Bake at 350°F for 25 minutes.

Tanya Rosen, Nutritionist: I enjoy having the TAP vegetable pizza as my Melaveh Malkah meal. It satisfies that pizza craving while being healthier than regular pizza. I always have a big garden salad on the side to keep me full. And I like drinking a cup of diet hot cocoa as my treat, perfect for the cold weather!

Here is a delicious cauliflower pizza recipe.

Serves 2 Ingredients: 4 cups cauliflower rice 1 egg, large 1 tsp Italian seasoning 1/8 tsp salt ¼ tsp ground black pepper 3 oz mozzarella cheese, grated/shredded Toppings, as desired Instructions: 1) Defrost riced cauliflower and place in a large bowl.

2) Whisk egg with dried herbs, salt, and pepper for 10 seconds in a small bowl.

Add to riced cauliflower.

3) Add cheese to cauliflower-egg mixture.

Mix very well with spatula until combined.

4) Line a baking sheet with parchment paper or a silicone mat, and spray with cooking spray. Transfer cauliflower pizza dough to the pan and flatten with your hands until a thin pizza crust forms.

5) Bake for 20 minutes.

6) Carefully flip with a spatula and bake for a few more minutes.

7) Add your favorite toppings to cauliflower pizza base and bake again until cheese turns golden brown.

8) Slice and enjoy.

Compiled by Shiffy Friedman

Shevat 5780 | Wellspring 121

Eat Well

Nutrition Tidbits in the News By Malka Sharman

lue of the se a v l a n ven o i t i r sp t u ec n

ies

Th e

In With the Blessed Fruits

Tu B’Shevat connotes fruits, especially the Shivas Haminim, the seven species with which Eretz Yisrael was blessed. Here, we explore the plethora of health benefits these seven fruits and grains provide.

Shevat 5780 | Wellspring 123

Eat Well

Nutrition Tidbits in the News

Wheat When in its whole, natural form (i.e., not enriched or refined), wheat is a valuable source of dietary fiber. Dietary fiber enables the body to both properly absorb — and dispose of — food with improved efficiency. In addition, whole wheat is a good source of magnesium. This mineral plays an important part in keeping the heart healthy and in protecting the strength of your bones.

Barley

Grapes

Barley’s claim to nutritional fame is based on its being an excellent source of selenium, a powerful antioxidant. Selenium has been shown to fight cancer by protecting the body's cells from damaging free radicals. Barley is also known for its phosphorus, copper, and manganese content; the body uses these key minerals in maintenance and self-protection.

Besides being one of the most delicious, refreshing fruits, grapes are rich sources of vitamins A, C, B6, and folate. In addition to essential minerals like potassium, calcium, and iron, grapes contain flavonoids, which are powerful antioxidants.

Flavonoids have been shown to slow the aging process thanks to their protective role in maintaining cellular health (see update below).

Grapes are also known for easing or improving problems with constipation, indigestion, fatigue, kidney disorders, macular degeneration, and cataracts.

Figs Figs, an age-old sweetener, contain about 83 percent natural sugar. If you like things sweet, then you can use figs as a great replacement for added white sugar. Because figs are easily digestible, thanks to their high fiber content, using them as a substitute sweetener enables the body to use more of these carbohydrate calories as immediate energy (and send less of it to fat storage).

Dates Dates are so vital to health that some experts recommend consuming at least one a day.

They're known to be beneficial in many areas, from fighting constipation, diarrhea, and intestinal disorders, to preventing weight gain, heart problems, and abdominal cancer.

124 Wellspring | February 2020

Pomegranates Pomegranates are acclaimed for their exceptional nutritional content. They're rich in antioxidants that can improve HDL cholesterol function. Pomegranate juice, like aspirin, can also help keep blood platelets from clumping together to form unwanted clots.

Olives Olives contain concentrations of healthy monounsaturated fats and are a good source of vitamin E. Monounsaturated fats are known to have a protective effect on cell health, especially when combined with the antioxidant defense offered by vitamin E. Together, these powerful ingredients can lower the risk of oxidative damage and inflammation, which is vital to healthy cellular maintenance.

Up Your Fruit and Veggie Intake New research on colorectal cancer prevention The peer-reviewed journal Cancers recently published a study on the effects of fruits and vegetables on colorectal cancer, which is the third most deadly type of cancer. Experts estimate that in 2020, doctors will diagnose 101,420 new cases of colon cancer and 44,180 new cases of rectal cancer in the United States alone.

They also expect that 51,020 people will die of colorectal cancer in 2020.

These numbers sound pretty depressing, but now researchers have identified the potential of a flavonoid metabolite to prevent colorectal cancer. This compound occurs naturally in fruit and vegetables such as blueberries, red grapes, apples, red onions, broccoli, pomegranates, strawberries, apricots, red cabbage, and peels of purple eggplant.

Interestingly, the entire study evolved out of a mishap. Professor Jayarama Gunaje and his team at South Dakota State University were initially investigating aspirin use as a possible approach to prevent cancer. During their research, they accidently uncovered new details about flavonoids and how they might prevent colorectal

cancer. The team discovered that 2,4,6-trihydroxybenzoic acid (2,4,6-THBA) — a compound produced when gut bacteria break down flavonoids — inhibits the enzymes involved in cell division.

"We have so many drugs to treat cancer, but almost none to prevent it," says Gunaje. "Cancer is not going away, so we need to find ways to prevent it. That is why we are excited about the discovery of 2,4,6-THBA as an inhibitor of cancer cell growth."

Using multiple human cancer cell lines grown in the laboratory, they found that 2,4,6-THBA effectively inhibited cancer cell growth. Their theory was that it is the breaking down of flavonoids, rather than the parent compounds, which decreases colorectal cancer.

Gunaje concluded by reiterating the importance of including fruit and vegetables with flavonoid components as an integral part of the diet. Whether it can serve as a possible means for cancer prevention is yet to be studied more thoroughly, but either way, flavonoids provide us with so many more benefits. Time to indulge in that succulent fruit bowl!

Shevat 5780 | Wellspring 125

Eat Well

Nutrition Facts in a Shell By Esther Frenkel

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:

LYCHEE Principle

Nutrition Value

Percentage of RDA

Energy

66 Kcal

3.3%

Carbohydrates

16.53 g

12.7%

Protein

0.83 g

1.5%

Total Fat

0.44 g

2%

Cholesterol

0 mg

0%

Dietary Fiber

1.3 g

3.5%

Folates

14 µg

3.5%

Niacin

0.603 mg

3.5%

Choline

7.1 mg

1%

Pyridoxine

0.100 mg

9%

Riboflavin

0.065 mg

5%

Thiamin

0.011 mg

1%

Vitamin A

0 mg

0%

Vitamin C

71.5 mg

119%

Vitamin E

0.07 mg

0.5%

Vitamin K

0.4 µg

0.3%

Sodium

1 mg

0%

Potassium

171 mg

3.5%

Calcium

5 mg

0.5%

Copper

0.148 mg

16%

Iron

0.31 mg

4%

Magnesium

10 mg

2.5%

Manganese

0.055 mg

2.5%

Phosphorus

31 mg

4.5%

Selenium

0.6 µg

1%

Zinc

0.07 mg

0.5%

Vitamins

Electrolytes

Minerals

126 Wellspring | February 2020

Although lychees are sold all year round — especially the canned version — they’re one fruit that makes its appearance in our home once a year: on Tu B’Shevat. With its perfume-like flavor, some of my kids give this shehecheyanu fruit a rousing cheer, while others are perfectly satisfied with just an annual tasting.

The lychee is a rather interesting-looking specimen, and you wouldn’t be blamed for thinking it’s part of a tree rather than a luscious fruit. The lychee is a tropical fruit that belongs to the soapberry family of plants and originally hails from Southeast Asia. It has a sweet, delicate smell, and is about the size of a small plum, with a thin, hard, rough shell that can easily be separated from the flesh. The white, juicy flesh has a similar texture to grapes but is more chewy.

If you’ll be trying this fruit only on Tu B’Shevat, or you enjoy its unique flavor all year long, here’s what you may want to know about its nutritional content.

FOR STARTERS, lychee is loaded with vitamin C, providing 226

percent of the vitamin that you need for the entire day in a single one-cup serving.

Research suggests that adding lychee to your diet may help support blood sugar control and help maintain normal blood sugar levels in the long term.

This is because it is also a great source of fiber, with 2.5 grams in a one-cup serving. Fiber can help stabilize blood sugar levels by slowing the absorption of sugar in the bloodstream, so as to provide cells with long-lasting energy.

One animal study conducted by the National Cheng Kung University in Taiwan also reported that lychee extract could help support healthy blood sugar levels by decreasing insulin resistance in mice. Insulin resistance can decrease the body’s ability to use insulin, the hormone responsible for transporting sugar from the blood to the tissues.

Although current research is mostly limited to animal studies, some evidence suggests that lychee can enhance brain function and protect the cells against injury. For example, a study published in Nutrients in 2017 found that certain compounds found in the seeds of the fruit were able to improve cognitive function and prevent injury to the neurons in rats with Alzheimer’s disease.

According to a 2017 review in Nutrients, the pulp, peel, and seed of the lychee fruit all contain potent compounds that can inhibit tumor formation and block cancer cell growth. Another lab study published in Molecular Vision showed that lychee flower extract was effective at blocking the growth and spread of herpes simplex virus in corneal cells.

While these reviews look at the effects of highly concentrated compounds found within lychee when administered to isolated cells in a laboratory, having a serving or two of this tropical fruit certainly won’t cause any harm.

IN YOUR PLATE The easiest way to enjoy lychee is by simply peeling the fruit, removing the lychee nut from the middle, and enjoying the fresh fruit as is. Top off a vibrant salad with lychee cubes.

Blend lychee into a fruit smoothie to give it a unique taste.

IN THE KITCHEN Banana-Lychee Compote

This easy dessert takes only five minutes of prep, but the taste is so wonderfully sweet and exotic that you may find it addictive.

The riper the bananas are, the more flavor they have developed and the sweeter they will be. Don't toss those brown-spotted bananas — turn them into a lovely dessert!

1 large ripe banana (or 2 small) 1 can coconut milk

¼–⅓ cup loosely packed brown sugar

8–10 fresh lychees, peeled, or 1 can lychees, drained pinch salt

Slice peeled banana(s) in half lengthwise, then cut into smaller sections about 2 inches long.

Pour coconut milk into a small pot over medium-high heat. Add sugar, starting with ¼ cup, and stir to dissolve, about 30 seconds to 1 minute. Taste test for sweetness, then add more sugar if you’d like it sweeter.

FYI

Add remaining ingredients. Continue stirring until bananas and lychees are warmed through, about 1 to 2 minutes.

Serve warm or cold.

Historically, lychee was considered a delicacy in the Chinese imperial court. It was in such high demand that there is said to have been a special high-speed courier service specifically designated for delivering fresh lychee from the Chinese province of Guangdong.

LACTATION BOOST

BY YOSSI & MALKY LEVINE

There’s no doubt that mother’s milk is the best nutritional start for a newborn baby. When the milk supply is abundant, both mom and baby are happy.

But for many new mothers, the process isn’t that simple. Among other factors, post-birth exhaustion, especially when having to tend to the needs of the new baby around the clock, can seriously affect the milk supply. And, it’s not only the quantity new moms are concerned about — the quality of the milk is also important.

Here’s a special treat for nursing mothers who want to boost the quality and quantity of their milk supply, or for anyone who’s in the mood of a nutritious, well-deserved treat.

128 Wellspring | February 2020

2 cups almond milk ½ cup oats 1 cup strawberries 2 Tbsp tahini 1 tsp sesame seeds pinch cinnamon 1 Tbsp honey, or to taste Place ingredients in a blender and pulse until smooth.

Why these foods for lactation?

Almonds are a great source of protein and calcium, which may add substance and sweetness to mother’s milk.

Oats Not only are oats great for boosting milk production due to their iron content, but they also contain dietary fiber which is essential for a new mom. Cooking oatmeal in the morning rush may be a hassle, but in this recipe it’s pretty simple: just throw it in the blender.

Strawberries are packed with vitamin C, plus they contain iron, which has shown to affect the quality of mothers’ milk.

Cinnamon is said to increase the flow of mother’s milk. Just add a pinch, as too much of any spice may affect the taste of the milk.

Honey Adding honey doesn't just add to the delicious flavor of the shake, but will also give the nursing mother a boost of energy as the natural sugars found in honey are directly absorbed into the bloodstream.

Sesame seeds and Tahini are extremely rich in calcium, an important nutrient during pregnancy and the lactation period.

Farewell

Dictionary

Triglyceride Definition: noun

The main constituent of body fat in humans and other vertebrates.

“

Both elevated cholesterol and triglycerides are frequently associated with obesity and often improve with weight loss.

�

Dr. Jacob Walfish

Shevat 5780 | Wellspring 131

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