MEGA PESACH EDITION
Heart-to-Heart || This panic is getting to me
1Pa6ge4s
APRIL 2020 // NISSAN 5780 // ISSUE 51
Is Thin Still In?
A candid look at body image in our community Exclusive contribution by Gila Glassberg, RDN
A Wellspring survey:
Are You Happy With Your Size?
Qu
H stoas Me ip s p
Can’t You Just Behave?
e arantin on N t Eating b’s u Shani Ta
How to handle our children’s humanness
Fo
10+ r You fu r W for n fam ellb a q ily g ein Chouaran ame g l Ha tine s mo d ed
150 respondents — fascinating findings
In a world gone haywire, words take on new meanings
GlutenFree Diet
10 Questions for Chevra
Why it’s not for everyone
Hatzolah
Why and how these 4 people embraced a healthy lifestyle — and how you can do it, too NY/NJ $5.99 // OUTSIDE NY/NJ $6.50 CALIFORNIA $7.00 // CANADA $7.00 UK £5.50 // EUROPE €6.50 ISRAEL ₪19.9
The organ that’s at the heart of it all
Dictionary
The Article That Changed My Life
Freed From Bondage
INSIDER
Corona
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APRI 51 L ‘20 NISS AN 5780
Condition of
Tradition When medical issues are part of the family legacy 3 family accounts
Pes Pleas ach ures 5 dele ctab to upg le dishes Yom rade your Tov mea ls Bre This athe Bet ter is the smoothi perf e for ect you
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Tri-Nut So goo Butter want d—you'll it all year
My Table What’s your nutritionist’s favorite quick-andeasy Chol Hamoed dinner? Pesach Pleasures Enhance your Yom Tov with delectable dishes that are good for you
The Ultimate Tranquilizer Corona’s timely Pesach message
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No Added Sugar Grab & Go Size Kosher for Passover and Year Round
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When you top off your Mehadrin Pudding wi th a swirl of Mehadrin Whipped Cream, you’ll get a sweet snack that’s sure to be a winner.
חג כשר ושמח Product of USA
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For those with higher standards ℠
Tower of Taters For us taters, it’s all in a day's work. From dawn to dusk we ply our trade, chiseling and carving for that crispy bite and creamy interior. Sound, texture and expert seasoning are fundamental for the flawless fry, which is why we’ll do anything to make the cut. So let the chips fall where they may and may the best yam win.
Editor In Chief Shiffy Friedman, LMSW, CNWC
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
FOOD CONTENT Food Editor Esther Frenkel Recipes, Food Styling & Photography Yossi & Malky Levine Charnie Kohn ART & PRODUCTION Creative Director Baruch Samuel Designer Rivky Schwartz
Fitness Advisory Board Syma Kranz, PFC
Photography Sruly Rosenberg • Ruchy Baum Yanky Schwartz
Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttman, OTR/L
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חג כשר ושמח
From the Editor shiffy@wellspringmagazine.com
What’s Left? it’s on the back burner of my mind all month long. My thoughts percolate there as I review the submissions and write my pieces, seeking a common thread or topic of interest to flesh out here. I don’t think I’ve ever gone through so many ideas for this space as this month, as the ramifications of the virus that has consumed all of our lives kept changing course.
Although this column is usually the last one to be written,
As you will notice when you flip through the pages of this content-packed issue, the articles were written during various stages of the progression. The original title of Freidy Singer and Roizy Guttman’s child development article was “I Can’t Believe You Let Him Do That,” intended to help young parents deal with their children’s humanness in a public setting, which was where they would probably be. Instead, at the last minute, it was changed to “Can’t You Just Behave?” — echoing the quarantined parent’s frustration at the child whose humanness is difficult to accept — at home, in their own quarters. (The article is a must-read, by the way.) The drastic changes that took place with every day that we were working on compiling this issue are the changes all of you have also experienced over the past few days and weeks. It’s been a rough ride for all of us, each in our own way. It started out with the closure of schools, which elicited various responses by harried pre-Pesach mothers. We were whisked out of our comfort zone. At the time that our greatest concern was how we would manage in isolation, whether with growing families or in stagnation (we made it!), I wrote "Lesson Plan Pesach 5780 — Diverted" and "The Homeschooling Dictionary," and Shani Taub submitted her answer to the woman who was concerned that she was eating too much with nowhere to go but the fridge.
8 Wellspring | April 2020
We thought, “Okay, so there won’t be school, but we’ll still take the family on Chol Hamoed outings. We’ll find some secluded spot in the park.” Then, that got scratched, too (check out our at-home Chol Hamoed ideas for fun and social bonding). In record time, the crisis snowballed into something way more horrifying, way more devastating, way more apocalyptic than we ever could have fathomed.
At the current time, due to a shortage in Eretz Yisrael, we still don’t know whether we’ll be having eggs this Pesach. The kids will be wearing their worn winter shoes to the Seder. The house won’t be scrubbed to a pristine sparkle. Those for whom Yom Tov means gathering together will be conducting their own Sedarim — and all meals — just with their nuclear family. And the age-old words, mouthed by generations of children at the Seder, “Kadeish … ven der tatteh kumt aheim fun shul,” may not be accurate either. When all outer trappings are stripped away, what remains?
Just last night, I spoke to my father, who was then hospitalized in NYU (he has since been released, baruch Hashem) due to severe coronavirus symptoms. The hearty laugh and booming voice I’d been accustomed to hearing in my delightful daily calls were gone.
In their place was a weak whisper, and long, painful pauses between words, in which my indefatigable father was catching his breath. Even in his state of frailty, he summoned the ko'ach to let me know how grateful he was to feel the way he did. “When it’s hard for me to breathe,” he told me, “I think about the other patients on my floor. I only need a little bit of oxygen to bring up my levels. The nurse told me that some of the patients here have such a low oxygen level that their entire head has to be in the machine for them to survive. I don’t think I will ever take my breath for granted again.”
As I spoke to him, I instinctively monitored my own breathing, in and out, in and out. Al kol neshimah uneshimah tehalel Kah. For every breath I thank Hashem these days.
vital, but also invigorating.
Only when we are blessed to cherish our essence can we experience liberation, to be freed from the shackles of anything that keeps our happiness hostage. As intuitive eating counselor Rena Reiser remarks in the article, “When [a woman] heals from her obsession with being thin, she’ll feel lighter than she has her whole life. She can finally be herself. That’s the ultimate goal — not whether or not she’s eating chocolate.” The more focused we are on the essence of the matter, the more we appreciate that which is eternal.
Rav Avigdor Miller, zt”l, was famously known for extolling the virtues of Hashem, particularly through paying attention to the body’s functions. It was his approach toward cultivating a greater sense of emunah that came to mind when we planned our new column, "Insider."
In this fascinating new feature, Roizy Baum will bring you an incredible behind-the-scenes view of each organ — its functions, workings, and related fun facts, as well as advice from an expert in the field on how to maintain this organ’s health. This month, she takes us on a tour of the human heart. Did you know while you’re reading this one page, your heart is beating between 3 and 500 times? The appreciation we feel for life begins with the little details. We don’t only appreciate the house we live in, the blue sky, the green grass. We also appreciate the in-and-out of our breath, the blinking of our eyelids — even the salt in our food.
With every passing day, each of us has undergone a kind of stripping. First, we had to forgo routine, then our Pesach plans, then new clothes, then cleaning help. For many, even a paycheck. Sadly, others have experienced the loss of a loved one. And before we knew it, we’ve become deeply grateful that we have the ability to inhale and exhale on our own. It’s something we don’t take lightly nowadays. With all the outer trappings inaccessible to us, we stay with the essence. While this may feel frightening on the one hand, it is also supremely exhilarating at the same time. We may not be in close proximity to our extended family and friends, but we feel the connection in our heart. We may not have the Pesach we’re accustomed to having, but we have Pesach. We may not be living the life we’re accustomed to living, but we have life, baruch Hashem. And that is something we can’t be more grateful for.
This issue’s Wellbeing feature, “Too Much Weight,” could not have been published at a more appropriate time. At a period when we’re prodded to appreciate the essence, this article explores the repercussions we experience when our sense of self-worth is dictated by something other than that, namely, outer trappings. In a culture where thinness is a value above all else, maintaining our clarity is not only
Wishing you a Pesach of happiness, health, and Geulah,
Shiffy Friedman
Well-Put! “I want every woman to know that in order to give, she has to take care of herself. For the vessel to pour, the vessel must be intact.” Esther Lebovic, DNP, FNP, CSC, Cup of Tea
Nissan 5780 | Wellspring 9
Contents
APRIL 2020 NISSAN 5780 ISSUE 51 The next issue of Wellspring will appear iy”H on May 6th.
WELL INFORMED
52
16
TORAH WELLSPRING By Rabbi Ezra Friedman
20 SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS 22 DENTAL HEALTH By Dr. Jacques Doueck, DDS 24 HEALTH UPDATES IN THE NEWS By Esther Retek 30 FIGURES By Malka Sharman 32 HEALTH ED Gluten Free By Laura Shammah, MS, RDN 38 DEDICATED TO HEALTH 10 Questions for Chevra Hatzolah By Esther Retek 40 INSIDER The Heart By Roizy Baum
NEW COLUMN
44 WEALTH OF HEALTH Conference with Leah Guttman By Perel Lichtman
ISSUE 51
APRIL ‘20 NISSAN 5780
Pesach Pleasures 5 delectable dishes to upgrade your Yom Tov meals Breathe Better This is the perfect smoothie for you
What's for Breakfast? Charnie's got you covered for Chol Hamoed mornings
Tri-Nut Butter So good—you'll want it all year
125
LIVING WELL 48 IN GOOD SHAPE At- Home Workout By Syma Kranz, PFC 50 ASK THE NUTRITIONIST Quarantine Quandary By Shani Taub, CDC
94
52 FEATURE My New Life By Roizy Baum 66 AT THE DIETITIAN Subclinical Hypothyroidism By Tamar Feldman, RDN, CDE 68 CONDITION OF TRADITION Three Family Accounts 76
SPECIAL THEME SECTION
CUP OF TEA With Esther Lebovic, DNP, FNP, CSC By Goldy Swimer
80 CELEBRATION The Influence 86 MEMOS FROM A KINESIOLOGIST Soothe the Stress By Miriam Schweid
WELLBEING 92 FEATURE Too Much Weight By Shiffy Friedman
FASCINATING SURVEY!
112 CHILD DEVELOPEMENT Can't You Just Behave? By Friedy Singer & Roizy Guttman, OTR/L 114 SOCIAL BONDING 10+ Chol Hamoed Games
87 DIY Virus Relief By Miriam Schweid
116 EMOTIONAL EATING By Shira Savit
88 SERIAL DIARY By Rina Levy
118 HEART TO HEART By Rabbi Ezra Friedman
68
Springboard
Letters
On Sensory Overload, Burn First Aid, TLC, and More
Thanks for the Validation Issue #50: Making Sense of Sensory Issues
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.
12 Wellspring | April 2020
I always appreciate the tone of your magazine. I feel that it’s very encouraging, motivating me to maintain a healthy lifestyle without resorting to fear-mongering, yet still acknowledging that we are human and in need of a balance.
I especially appreciated the cover feature by Roizy Baum on adults with sensory issues. As someone in that category, I’ve stopped telling people about what I’m going through, because my words have been met with too much skepticism. Finally, your article has come to validate that, yes, although it does sound blown out of proportion to someone who has never experienced it, adults with sensory issues have a very real problem that affects us in various different ways.
If you don’t know about this, good for you. But, please, I beg you to understand those who do. With much appreciation for highlighting this very signif icant part of my life, Leah D. F.
Helping My Students Issue #50: Making Sense of Sensory Issues
Thank you for bringing the important topic of sensory issues to the fore. As a rebbi in an upper elementary class, having taught quite a few students with sensory issues, I have tried to familiarize myself with the subject, researching how I can help them succeed in the classroom. I came across some truly valuable websites that offer cheap and easy tools that help significantly. I would advise any parent of a child with
Quick Question
Q
If my question sounds discombobulated, that's because this is how I feel. I know the world is going through a huge crisis now, but having our kids home for an unpredictably long time and trying to stay calm in this world is very hard for me right now. I don’t sleep or eat normally, and I’m feeling very anxious. What can I take to calm my nerves and help me sleep?
First I want to congratulate you, and all mothers who are trying to stay as calm as they can at this time. I would advise you to call your local health food store and ask for any calming supplement that they sell. They work! Take two tablets every four hours and, if you find that you need more, increase to four tablets three times a day. Sleep is very important in helping the body keep calm. Sleeping seven to eight hours a night is always on my recommendation list. Do less of what you’re doing, and get more sleep. If you’re finding it hard to fall asleep, take any formula that has melatonin (3 grams) and calming agents like valeriana, kava kava, and chamomile. Do your best to eat three healthy meals a day and to avoid bingeing on chocolate and coffee.
A
sensory issues to check out funandfunction.com and therapyshoppe.com for objects that will tremendously aid your child in school and at home. I would also recommend that teachers browse these sites and purchase small items such as pencil grippers and stress balls to have handy, or at least to be able to guide parents on the matter.
Wishing all parents much hatzlachah in dealing with this issue, Rabbi E. Bixenspanner
time, and she has experienced the most wonderful changes as a result. I know this was mentioned in the article, but having witnessed it myself, I feel the need to reiterate this point. TLC is a truly inspiring, growth-oriented, and, most importantly, Torahdik forum. They are constantly discussing inspirational topics, and all their concepts are solely based on Torah. It’s truly amazing how much these meetings encourage a relationship with Hashem! Since this point wasn’t brought out clearly in the article, I felt the need to reiterate this aspect.
Esti H.
TLC Review Issue #50: Unmasked
I appreciated the article on the various anonymous groups in the Purim issue. A family member of mine has been participating in TLC meetings for a long
Refreshing Perspective Issue #50: Torah Wellspring
I found the concept of masquerade in
Rabbi Ezra Friedman’s Purim article to be fascinating. Every time I read a piece like this, which is so full of chizuk and positivity, providing us with a perspective on the Yom Tov that is refreshing and invigorating, I wonder, “Why wasn’t I taught this in high school or seminary?” As a wife, and a mother of boys, I don’t think this is being taught in yeshivah either. Nowadays, it appears that many of us are suffering from the repercussions of a chinuch that not only did not celebrate our individuality and uniqueness, but subtly shunned it. I know too many people, including myself, who, although we appear confident and self-assured, feel that we have some kind of deep flaw and are constantly berating ourselves for not being good enough. I appreciated that a similar matter was addressed in Heart to Heart as well, providing me with much food for thought
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.
Take care, Chaya Tilla (Tina) Brachfeld, RN, health kinesiologist
Nissan 5780 | Wellspring 13
Springboard
Letters
Public Service Announcement Rise and Drink As someone who is interested in leading a healthy lifestyle and who does whatever I can to maintain one, I am always on the lookout for ways to give my body what it needs. I would like to share one health tidbit I’ve been practicing for a while now. Several months ago, I read about the “health mantra” of a cardiologist in Mumbai. He advised that immediately upon awakening, one should drink 1 liter (about 33 ounces) of water. The reasoning he gave for this habit is that the alkalinity of the mouth (after a night of sleep) will help dissolve the minerals in the stomach. Drinking water immediately upon awakening also helps flush out toxins and, of course, rehydrates the body after several hours of no drinking.
Dr. Chayala England also mentioned in one of her Wellspring articles that drinking two tall glasses of water first thing in the morning plays a significant role in preventing constipation. This may be especially helpful as we approach the days of Pesach. Peri O.
and a direction toward a happier life. I can’t thank you enough for what this publication has been doing for my emotional health (physical, of course, too!). Name withheld
It Works!
Issue #47: Cup of Tea With Rabbi Shea Weinstock
A while back, Wellspring featured
14 Wellspring | April 2020
an interview with a burn expert, Rabbi Weinstock, who recommended the application of raw potatoes on a burn. I must admit that when I read that, I was quite skeptical about its efficacy. Potatoes on a burn? I mean, this is 2020 we’re living in. But I was proven wrong. Just last week, my 6-year-old son decided to help himself to tea, filling up a cup of water from the percolator all by himself. He made one wrong move and the entire cup spilled all over his leg. I immediately removed his pants, finding a very large, very red spot. It was at that moment that the
advice came back to me, and I figured I had nothing to lose to try it.
I did, and it was magic. Just two minutes later, we watched as the red turned into a very light shade of pink. After another application, his pain decreased even more. We’ve been applying an ointment to the burn every day, and by now it’s practically gone. That’s a great lesson for this former skeptic.
With much appreciation, R. Lederer
BRAND
INFANT FORMULA
...שבכל הלילות
.כולנו מסובין
CHOLOV YISROEL
Well Informed
Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman
The Ultimate Tranquilizer What is the hidden light in this crisis?
A
As these lines are being written, we are living in a time of unprecedented uncertainty and pain, with no conclusion in sight. It is my hope that by the time you read these words, you will have already said “Baruch hatov vehameitiv,” with the pandemic behind us. Hopefully we will already have greeted Mashiach, or if we still have to wait for the day, perhaps Hashem will have sent us an effective means to bring an end to the tiny but powerful virus. As of now, we are experiencing a situation many of us haven’t experienced in our lifetime. This is not necessarily in regards to the illness itself, but in the panic, insecurity, uncertainty, and fright that have come up in the process. This is an eis tzarah hi l’Yaakov, a time for looking inward and evaluating how we can do our part to help the world emerge from this darkness. If we look at these circumstances with
16 Wellspring | April 2020
Whenever we suspect that our survival is threatened, we start to feel uneasy, both physically and emotionally.
a constructive perspective, we notice that beneath all this frenzy shines a steady ray of light. We can come away with a treasure trove of gems that will help build and strengthen our inner world. In order to do that, let’s take a deeper look at the reality that’s transpiring before our eyes. Externally, we’re watching a destructive virus make its path around the world at lightning speed. As a result, we’re witnessing the rapid spread of internal fear, anxiety, and uncertainty among us.
What is this fear all about? Hashem created us humans, as well as all living things, with a natural instinct to pursue survival. Whenever we suspect that our survival is threatened, we start to feel uneasy, both physically and emotionally. When we’re in this state, we instinctively, as well as consciously, do whatever we can to extract ourselves from the threatening situation in order to return to the level of comfort, tranquility, and menuchas
When we endure a crisis of this magnitude, we are granted a great opportunity to reroute our sense of security by choosing to rely on the true Source of comfort.
hanefesh we naturally crave.
In essence, the mechanism of fear is a gift from Hashem. It’s what enables us to maintain our survival. However, since living in an elevated, constant state of fear is uncomfortable, at best, and painful, at worst, we constantly seek to assure ourselves that our survival is not being threatened as a means not to feel the fear. We do that through relying on something that is more powerful than what we perceive as a threat. The object of our reliance will always be something that we believe is capable of eliminating the threat on our behalf. Doing so is a natural means through which we assure ourselves that our survival is not endangered. Since Childhood
The need to rely on something that is more powerful than all the threats we may possibly face comes into existence at birth. When a child is young, he gets this feeling of being completely safe when his parents act in a way that will engender feelings of security. A child who is raised by loving parents who are
a comforting, confident presence does not concern himself very much with his survival. The knowledge that his parents are willing and able to provide him with all of his needs, will step in to ensure that his survival is not endangered, and are more powerful than his perceived threats, fills him with the sense of calm that is necessary to develop properly, both physically and emotionally. (The need for security is so strong that even a child who doesn’t feel that his parents are there for him may fantasize that they are.)
What happens when we grow up and we start to realize that our parents can only be there for us to a certain extent and they can’t actually protect us from any and all of the threats to our survival? In most cases, we start subconsciously relying on other sources of protection in our quest to feel calm. For example, we rely on the justice department and a smooth-running government for our physical security. In terms of health issues, we may rely on the knowledge that expert medical care or the plethora of natural remedies exist to ensure our health.
For most of us, as long as we know that there’s someone out there who’s stronger and more powerful than our perceived threat, and has the ability to protect us, we feel the calm that is so vital for our wellbeing. Hashem orchestrated that these messengers should be there to help us feel this way, but the problem happens when we lose sight of Who is behind these figures of strength, Who gives them the ability to do what they are doing to protect us.
In other words, we could rely on the government as long as we aren’t relying on the officials, per se, only on Hashem, who sends them to protect us. In the same vein, we could rely on the medical system as long as we aren’t relying on the doctors, per se, only on Hashem, who sends these individuals to heal us. When this is our perspective— that these systems are protecting me but only because Hashem is behind them—when any of these systems are unable to help us, whatever the reason may be, the
Nissan 5780 | Wellspring 17
Well Informed
Torah Wellspring: Spiritual Health
In a split second, the Yidden realized that everything they had ever relied on was an illusion.
unstable situation may be unpleasant, but it won’t leave us feeling hopeless and abandoned. In the crisis we currently find ourselves, this very phenomenon is taking place. Of course, this is a very unstable time for all of us, which naturally causes a great deal of fear, but the tumult, despair, and panic is a result of a reliance on the systems, as opposed to the Force behind them. Why a Dog?
Over the past seventy years, the world has become a relatively stable place. From powerful militaries, impregnable governments, a booming economy, medical development, travel options at our fingertips — even traveling to the moon had already been conquered — it appeared as if we humans were managing to find a solution to every problem. All of these are gifts from Hashem to protect us so we could feel calm and safe. But, if we look at these systems with a surface view, without realizing what lies behind them, our sense of security is not only superficial, but it is also at risk of crumbling in an instant, as we’re observing at the present time. 18 Wellspring | April 2020
The Gemara (Sanhedrin 97a) tells us that in the times of Mashiach, “the face of the generation will be like the face of a dog.” The Beis HaLevi notes that the comparison was drawn to a dog, in particular, as opposed to another animal, because when a rock is thrown at him, instead of chasing after the perpetrator, the dog pounds on the rock.
In our current sophisticated world, we felt a certain sense of security in the various systems that were in place to protect us. And in the midst of it all, COVID-19 came along, defying the strength we may have perceived in so much. The medical world is stunned; government officials are out of words; even the indefatigable president appears to be at a loss. If we have felt secure all along in the Force behind these security systems, we may certainly feel afraid of the unknown and uncomfortable by the instability. However, at the same time, we experience a profound sense of security, being cognizant of Who was the one to throw this rock. But, if our entire sense of security was contingent upon those systems, per se, we may find ourselves feeling utterly hopeless and in despair as we watch everything
we’ve relied on unravel before our eyes.
When we endure a crisis of this magnitude, when we witness with such clarity that nothing in this world is certain at its core, and there is no system for us to rely on, we are granted a great opportunity to reroute our sense of security by choosing to rely on the true Source of comfort. He is the G-d who always was and always will be. We will always be His beloved children, for whom He performs only kindnesses, whether we see it or not. The Pesach Connection
It is no coincidence that we’re experiencing this great upheaval in the month of Nissan, the month of Geulah. When the Yidden were redeemed from Mitzrayim, where did HaKadosh Baruch Hu take them? Their first leg of their journey was in the desert, an arid place with no food or water. How was this a relief for the Yidden? True, they were done with the backbreaking labor from their days in Mitzrayim, but what did they have in the desert? HaKadosh Baruch Hu’s message to Klal Yisrael was, “I’m taking you to a place where you will experience the greatest threat to your survival.” The desert is not only
Heart.works
devoid of food, water and shelter, but it is also home to hazardous creatures. This was a place where the Yidden had no stability, no source of power on which to pin their sense of security.
So why was this called a redemption? What benefit did the Yidden derive from traversing through a place that could have been the quintessential catalyst for feelings of fear and abandonment? Before Hashem took them there, he performed the great miracle of Krias Yam Suf on their behalf. The splitting of the sea was a magnificent display of Hashem’s Hand behind all of nature. In a split second, the Yidden realized that everything they had ever relied on was an illusion. It was then that they felt in the depths of their heart that they were in the hands of the One who is not only not subservient to nature, but He is the One who orchestrates nature. Knowing that they were in the hands of a Force like this, they needed nothing else. They understood that nature would not stand in the way of their survival. Furthermore, since they felt secure that every need would be provided the physical circumstances didn’t matter at all.
So great was the Yidden’s emunah at that time, that Hashem said wistfully, “I remember the days when you walked after Me in the midbar,” (Yirmiyahu 2:2). He missed the days when the Yidden felt secure despite the tremendous apparent uncertainty in their lives. They may not have had a natural source of sustenance or a natural source of income, but they had Hashem. And with Hashem at their side, they had everything. When a Yid is zocheh to realize that HaKadosh Baruch Hu is the One who orchestrates nature, the One who stands behind every occurrence in his life, he does not feel that his survival is ever threatened, and he is thus filled with an incredible menuchas hanefesh.
If a Yid is zocheh at this time to look beyond the surface and realize that his need to feel safe is because Hashem wants us to have emunah in Him, and not to channel our reliance toward His messengers, he is able to come away from this crisis with an incredible gift. It is the gift of relying on the Source of security that provides the only true sense of comfort. May Hashem help us come away from these days with this deeply comforting sense of security and to accept everything He sends with love. May we be zocheh to experience miracles like those the Yidden witnessed upon leaving Mitzrayim and to offer the korban Pesach in the Beis Hamidkdash this very year. Rabbi Ezra Friedman welcomes questions and comments on this column. Please write to rabbiefriedman@wellspringmagazine.com.
Feeling Canned?
Well Informed
Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS
The Haggadah: A Textbook for Hakaras Hatov
C
Contrasts, details, gifts. Rav Noach Orlowek says that these three concepts are fundamental principles of the Haggadah, and the foundation upon which our gratitude to Hashem is built.
Contrasts: Why is this night different than all other nights? We were slaves and now we are free. We were idol worshippers and now we serve Hashem. We were destitute in Egypt but we left with great wealth. The more we actively compare and contrast the happenings in our lives, the greater the appreciation we’ll feel. We shouldn’t have to wait for those comparisons to be forced upon us, such as valuing our health only when we’re chas v’shalom at risk of losing it. Details: Were there 10 plagues in Egypt and 50 at the sea, 40 and 200, or 25 and 250? Was it just, “the days of your life,” that we should remember or, “all the days of your life”? Why the meticulous explanation of pasuk after pasuk starting way back when? Why is it necessary to take us
through Yaakov’s relationship with Lavan all the way through the Egyptian servitude and exodus? This can be compared to a connoisseur of fine art who sees the intricate details that comprise the beauty of a painting so much more than a simple passerby noticing a nice landscape. His appreciation, therefore, is so much greater. The more we become connoisseurs of life, the more we develop an appreciation for every single facet of our lives, the greater our love and gratitude for the Master Artist.
Gifts: Would it really have been enough if Hashem had divided the sea but not brought us through on dry land? Would it really have been enough to be in the desert for 40 years but not have the mahn? How about not giving us Shabbos, the Torah, Eretz Yisrael, or the Beis Ha-
mikdash? If you’re shopping in the grocery, and your bill is $18 — if you give the cashier a $20 bill, do you thank him for the change that you’re rightfully entitled to? Even if it’s owed to us, we say thank you because it’s the right thing to do. So, surely our thanks is that much greater when we get a gift, which we don’t feel entitled to. “Al achas kamah v’kamah, tovah kefulah u’mechupeles laMakom aleinu, how much more so do we owe thanks to Hashem for the manifold favors!” We can translate these lessons into practical tools to help us set appropriate boundaries around our meals during the upcoming holiday. This will allow us to have true freedom from overeating — a challenge which causes many of us to stumble during this zeman cheiruseinu.
Contrasts: Compare the feeling of joy and success of maintaining your goals versus the few transitory moments of pleasure you’ll get by ingesting what looks so tempting at the time, but is worthless to you as soon as you swallow the last bite. As Chazal say, the wise man is the one who sees the results of the future and uses that to motivate him in the present. Weigh yourself the morning before
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.
20 Wellspring | April 2020
Heart.works
Pesach, write down the number, and commit to weighing yourself the day after Yom Tov is over. Your goal should be to remain within two to three pounds, if not ideally staying at the same weight. Take one pair of clothing and try it on before Pesach. Make a mental note of how it fits, and commit to trying on the same clothes the morning after Yom Tov is over. Before eating each meal, think about how miserable you’ll feel if you gain so much weight that your clothes will be tight and uncomfortable after only a little more than a week’s time.
Details: Consider how much time and preparation you and your family put into ensuring a chometz-free home. Look at all the lists you checked off, all the kosher l’Pesach food you bought, the wine and shmura matzos you made sure to get. Why are we commanded to do these things? To ensure your house gets a thorough cleaning once a year? As a chesed to the food manufacturers or employees of the matzah bakeries? Of course not. We’re obligated to create a physical environment around us that best enables us to pursue spiritual heights: to adhere to Hashem’s mitzvos, to achieve personal and national freedom from our burdens, to strengthen our emunah and hakaras hatov. Consider this before sitting down to your seudos. Use this as an incentive to take proper care of your body in order to elevate your soul — and not to rationalize having free reign with the food as a release from the tension of the intense preparations. Gifts: What are we guaranteed in this world? Health? Prosperity? Family? Safety? The answer is nothing. No one on this planet goes to sleep at night with a contract from the Creator guaranteeing anything for the next day. Every single thing we receive is a gift. Therefore, we have an obligation to appreciate and take special care of those gifts G-d has chosen to give us. If we take but a few moments before each meal to take inventory of the wonderful physical and spiritual blessings Hashem has bestowed upon us, we will have a much better mind frame to properly utilize and protect those gifts, and not, G-d forbid, to abuse them through indulgence and indifference.
Feeling Canned?
Well Informed
Dental Health By Dr. Jacques Doueck, DDS
LASER FAST The field of dentistry is ever-evolving, with constant technological innovations that improve the quality of the services dentists offer. One of the innovations I really appreciate is being able to clean cavities with no shot, no numbness, and no pain.
I’ve been a dentist since 1977 and I’ve been using lasers since 1997. In May 2000, I became certified by the Academy of Laser Dentistry. I’ve advanced the quality of my laser equipment as the technology has become available. For the past four years, I have been using a Fotona Lightwalker™ and my patients have been very pleased with its speed and the comfort. But I still had to be picky about which cavities were right for laser. Solea™ Laser, however, which I have recently acquired, is making it possible for us to offer laser treatment instead of the drill to many more patients, since I can also use it for routine fillings. The main reason that people procrastinate going to the dentist is fear. They fear the drill, the needle, the pain and the noise. Since the laser is silent, and there’s no drill vibrating and whining, many of these concerns can be eliminated.
This laser treatment can be used for both adults and children. Many of us have come to dread dental visits for our children even more than for ourselves, since it’s extremely difficult for them to tolerate the discomfort and sound of the drilling — not to mention the danger of them moving their tongue in the drill’s way. Pleasant early experiences in the dentist’s chair will enable them to keep a positive attitude towards dentistry well into their adult lives. Laser is much faster, easier, and pain free. At the end of a visit my patients ask me “That’s it!?" What used to be a 30 minute appointment can often be completed in 10 minutes.
The new, improved laser provides our patients with a newfound sense of relaxation about coming to the dentist for a comfortable, more enjoyable dental experience. Ask your local dentist about the benefits that laser can offer you and your children.
WHAT CAN THE LASER BE USED FOR? • Laser periodontal (gum) treatment
• Decay and cavity preparation without pain without shots • Reshaping a “gummy” smile • Bloodless oral surgery
BENEFITS OF NEW SOLEA™ LASER • Faster Healing
• Less time in the dental chair • Minimal or no bleeding • Less post-operative pain
• Less fear and anxiety • No drill
• Minimal or no anesthesia
• Minimal inconvenience • Precision means we can be more conservative.
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.
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Well Informed
Updates in the News By Esther Retek
NEW NUMBER Is 98.6° F still the average body temperature? With most of us having checked our body temperature more often than ever during the last few weeks, even the little ones have become familiar with the 98.6° mark. But is the number you were taught to look out for all these years the accurate, average body temperature?
According to a recent study published in eLife, we may be wrong. First, it’s important to note that body temperature is not just a fever indicator. Body temperature can indicate many other factors such as lifestyle habits and hydration levels. Body temperature is also a marker of metabolic health.
So what is normal body temperature? In 1851, German physician Carl Reinhold surveyed 25,000 people in one city and established that 98.6 F° is the standard temperature of the human body. For most of us, this is the standard number we’re accustomed to use as a reference point.
However, the study that surveyed more than 35,000 people in the United Kingdom found that 36.6°C/ 97.8° F is the new average temperature. Then researchers in California set out to investigate why the average had dropped. The team hypothesized that “the differences observed in temperature between the 19th century and today are real, and that the change over time provides important physiologic clues to alterations in human health and longevity.” Even more interesting than their results is the way they tested their hypothesis. History fans, this is for you. The researchers analyzed information from three different time periods. The first included data from 1862– 1930 obtained from Union
24 Wellspring | April 2020
Army veterans of the Civil War. The second dataset was from 1971–1975, and the third dataset was from 2007–2017. Overall, the scientists had access to 677,423 temperature measurements, which they integrated, forming a model of change over time. They found that the body temperature of men today is, on average, 0.59°C lower than that of men born in the early 19th century. Similarly, women’s body temperature dropped by 0.32°C from the 1890s to today. Overall, the analysis found a 0.03°C decrease in average temperature with every decade. “Our average temperature is not what people think it is,” says Dr. Julie Parsonnet, a professor of medicine, health research, and policy, and the senior author of the study. Scientists are suggesting that it’s time to change the information we were always taught. So why has the average body temperature changed? “Physiologically, we’re just different from what we were in the past,” Dr. Parsonnet says. The environment, foods we eat, technology, and weather changes are just some of the factors that affect the change. May we all be healthy this Pesach, and always.
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Updates in the News
SOLUTIONS, ANYONE? These natural remedies are evidence based With an overload of well-meaning advice coming our way as to how to help our immune system ward off the virus, we may want to distinguish between those tips that are accurate and those that are likely to be a hoax.
There are no quick fixes or magical supplements to ward off disease. But, here’s some evidence-based guidance that, in addition to a healthy diet, may help support your immune system, with the help of Hashem. While they may not help keep the virus out, they may play a role in minimizing its effects and aiding in recovery. Keep in mind that maintaining a healthy immune system is a matter of maintaining our general health.
Vitamin C
Garlic
Vitamin C has been all the rage in the past couple of weeks. Although scientists have yet to determine accurately whether vitamin C can enhance immunity, there's plenty of evidence that it can fight bacteria and viruses, according to a study published in European Journal of Microbiology and Immunology.
Although this superfood’s immunity properties have long been the object of controversy, the Cleveland Clinic includes garlic on its list of 36 power foods, and for good reason. Garlic is a rich source of phytochemicals, plant chemicals known to ward off disease and help boost your immune system. According to the National Center for Complementary and Integrative Health, garlic has traditionally been used to treat many health conditions, including:
This is the time to load up on citrus fruits, which are known for their mega-doses of vitamin C. Studies show that citrus fruits have more than 8,000 flavonoid compounds, as well as significant amounts of potassium, folic acid, and fiber, which prevent other diseases. Sweet potatoes, butternut squash, tomatoes, broccoli, cauliflower, red bell peppers, and kiwi are also rich in vitamin C.
• high blood pressure
Zinc Another essential mineral involved in the production of certain immune cells is zinc. The National Institutes of Health (NIH) cautions that even having mildly low levels of zinc may impair immune function, and therefore it’s imperative to maintain healthy levels of this mineral. Beans — especially chickpeas, nuts, and green leafy vegetables — all contain doses of zinc.
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• high cholesterol • heart disease
• different types of cancer
When it comes to killing viruses, garlic has a good reputation too. But a review published in the Cochrane Database of Systematic Reviews found that more research is needed to assess its true properties. One recent trial did find that people who took garlic supplements reported spending fewer days sick with the common cold.
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Updates in the News
SOLUTIONS, ANYONE? Besides eating the right foods, other pillars of health can equally influence your immune system function. Here are some points to consider:
Exercise The good news is that regular moderate-intensity exercise offers several benefits to the immune system. A 2019 study published in Journal of Sport and Health Science shows that moderate exercise mobilizes immune system cells, helping the body defend itself against pathogens and cancer cell growth. Those who regularly engage in this type of exercise have fewer illnesses and less systemic inflammation. Exercise may also protect the immune system from the effects of aging.
Sleep One habit vital to preventing illness is getting a full eight hours of sleep each night, which may help regulate immune function according to a recent study published in Sleep Medicine Review. Another study conducted by JAMA of over 22,000 people found that those who slept less than six hours per night or who had a sleep disorder were more likely to have colds and other respiratory infections.
Hygiene Of course, frequent hand-washing is one of the best ways to ward off illness, according to the Centers for Disease Control and Prevention (CDC). Wash your hands for 20 seconds using warm water and soap before preparing food or eating, as well as after coughing, sneezing, using the bathroom, or touching public surfaces.
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Well Informed
Figures By Malka Sharman
GLUTEN DATA On average, it takes
GLUTEN INTOLERANCE
Gluten can cause damage in amounts as low as
Approximately
20
PPM
1 133 IN
has celiac disease.
29%
of Americans report trying to avoid gluten for health reasons.
30 Wellspring | April 2020
the equivalence to 1 breadcrumb.
More than
years
6-10
for an individual to be correctly diagnosed with gluten intolerance.
As many as
92% of those who must lead a gluten-free diet continue to suffer because of cross contamination.
50% 2.6
of people trying to eliminate gluten are not gluten intolerant.
There are an estimated
million people
with undiagnosed celiac disease.
(Sources: MNT, NPD Group, Statista)
GLUTEN-FREE MARKET Gluten-free foods on average are
242% 64%
Billion
In 2019,
$3.73
17% annually.
32% 20
Food labeled as gluten-free must contain less than
of gluten-free products contain traces of gluten.
were spent on gluten-free products worldwide.
$1.77
Billion
GLUTEN-FREE PRODUCTS
of Americans consider it healthy to go gluten-free.
In 2019,
more expensive than their gluten-containing counterpart.
The gluten-free market grows
parts per million (ppm) of gluten.
were spent in America on glutenfree products.
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Well Informed
Health Ed By Laura Shammah, MS, RDN
Gluten-Free: Fact or Fad?
Do you find it challenging to manage without gluten for eight days a year? For this short period of time, most of us are on the lookout for gluten-free foods and recipes comparable to our year-round options. Potato starch and/or nut flour cakes and pies take the place of our regular gluten-dense fare. Nowadays, gluten-free isn’t only in the spotlight on Pesach. Although they’ve been only available in health-food stores for many years, gluten-free products show up in so many places these days. Supermarket aisles abound with products proudly labeled “gluten-free,” and many restaurants now offer gluten-free options. People have been switching to gluten-free diets to lose weight, boost energy, treat autism, or generally feel healthier. But is gluten as destructive as it’s made out to be? Take this quiz to learn more about this widely misunderstood substance.
1
What is gluten? A. A carbohydrate
B. A specific type of fat found in wheat and barley C. Any form of flour
D. A mixture of two proteins found in grains Answer: D. Gluten is a group of proteins found in grains like wheat, rye, spelt, and barley; wheat being by far the most commonly consumed. The two main proteins in gluten are glutenin and gliadin, with the latter being responsible for most of the negative health effects. When flour is mixed with water, its gluten proteins form a sticky network that has a glue-like consistency. This contributes to the dough’s elasticity, giving bread the ability to rise when baked. It also provides a chewy, satisfying texture. Interestingly, the name gluten is derived from this glue-like property of wet dough.
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When
Gluten
Can Be Toxic
2
True or False: Everyone benefits from abstaining from gluten. Answer: False.
For those whose bodies react negatively to gluten (see sidebar), abstaining from this substance is crucial.
A gluten-free diet is not necessarily healthier for individuals who do not have celiac disease or a verified gluten intolerance. For such individuals, cutting gluten out of the diet deprives them of various nutrients that would otherwise be easily and readily available to them. Research suggests that adequate consumption of whole grains is associated with lower risk of chronic diseases, such as heart disease, cancer, and diabetes. According to the WHO, whole grains can reduce the risk of colorectal cancer by almost 17%. Whole grains are also a great source of energizing B vitamins and fiber.
Gluten is not problematic for most of the population, but for some, it can lead to dire consequences. Those with celiac disease, a hereditary autoimmune disorder that affects about one percent of the US population, must follow a strict glutenfree diet to prevent damage to the small intestine. For those affected, ingesting even trace amounts of gluten interferes with the body’s ability to absorb critical nutrients like vitamin B12. Symptoms of celiac disease include fatigue, joint pain, bloating, weight loss, and diarrhea. It’s important to check with a doctor or health care provider if one suspects that they have celiac disease, which can have dire consequence if left untreated.
Non-celiac gluten sensitivity, also known as “gluten intolerance,” is another common reason to eliminate gluten. It involves symptoms similar to celiac disease, but doesn’t cause intestinal damage. People who experience gluten sensitivity may avoid gluten to reduce symptoms, but won’t suffer from nutritional deficiencies.
If you think you may have celiac disease or gluten sensitivity, it’s best to see a doctor before you attempt a gluten-free diet. Once one has avoided gluten for a while, it becomes difficult to establish if they have celiac disease, gluten sensitivity, or neither.
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Well Informed
Health Ed
3
True or False: Naturally gluten-free foods are always certified as “gluten free.” Answer: False.
According to the FDA rule for gluten-free labeling, foods labeled gluten-free can’t have more than 20 parts per million of gluten. Products that are naturally gluten-free, like oats, are likely to contain more than 20 parts per million of gluten. To be safe, choose grains, seeds, and flours that are labeled gluten-free rather than opting for naturally gluten-free products. Additionally, many gluten-free products aren’t completely free of gluten because of cross contamination. The pizza you may have ordered on a gluten-free crust likely wasn’t fired in a gluten-free oven. It’s great that restaurants nowadays have gluten-free options, but unless they were made in a certified gluten-free facility, they’re likely cross-contaminated. While this may not pose a problem to those with gluten sensitivity, it can be problematic for those with celiac disease.
Gluten-Free is Not Junk-Free Just because a food is touted as gluten-free doesn’t mean that it’s necessarily good for you. Gluten-free breads and baked goods may still use nutrient-poor, refined flours; they can also be high in sugar. It definitely doesn’t hurt to reduce your macaroon consumption this Pesach even if they are “gluten free.”
4
Which one of these diseases require one to eliminate gluten? A. Kidney disease B. Celiac disease C. Heart disease D. High blood pressure Answer: B. Going gluten-free may be a current fad, but it’s not medically necessary (and can easily be more costly) for most people, unless they suffer specifically from celiac disease. That said, there’s no denying that Americans over-consume processed carbohydrates like refined white flour, as in bagels, crackers, cookies, muffins, pastries, and noodles. Avoiding gluten-containing foods is a strategy to eat less foods that contain refined carbohydrates. However, replacing wheat products with similar gluten-free versions made with refined starches isn’t doing the body any favors either. Over the last few years, there was a surge in popularity of gluten-free whole grains like wild rice, quinoa, millet, certified gluten-free oats; as well as nut meals like coconut and almond flours. These are the kinds of whole, less-refined gluten-free products you should be looking out for, whether or not the doctor has told you to avoid gluten.
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5
True or False: “Wheat-free” does not necessarily mean “gluten-free.” Answer: True.
As mentioned above, gluten is not just found in wheat. Therefore, just because a food doesn’t contain wheat, that doesn’t mean it’s free of gluten from other sources, like barley and rye. Keep an eye out for other varieties of grains as well, including faro, semolina, graham, spelt, and farina. Gluten also lurks in other less known, unexpected places such as in malt (malt flavoring, malt vinegar), yeast, Worcestershire sauce, soy sauce, “natural flavors,” modified food starch, and vitamin and mineral supplements.
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.
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Well Informed
Dedicated to Health By Esther Retek
Chevra Hatzolah was founded in 1967 by Hershel Weber, as a volunteer emergency medical service organization for the Jewish community. Originally launched in Williamsburg, Chevra Hatzolah has since branched out to virtually every Jewish community. In New York alone, Chevra Hatzolah has more than a thousand volunteer EMTs and paramedics who answer more than 70,000 calls each year with private vehicles and a fleet of more than 90 ambulances.
1
What led to the launching of Chevra Hatzolah? One day in 1967, Williamsburg native Hershel Weber was walking down the street when a man suddenly collapsed before his eyes. As any Yid would have done, he tried to reach out for help. Back then, the process of obtaining medical help was long, convoluted, and a near death sentence for those in need. One was supposed to call 911, have a cop come down to assess the situation, and only then would the cop call for an ambulance. For those who grew up in the era after Hatzolah was established, this process is hard to fathom. Witnessing the panic-inducing scene, Mr. Weber felt that the time had come to take action. Not one to waste time, he devised a plan to train heimishe men, provide them with necessary supplies, and have them attend to
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emergency calls. Within a few days, he brought his plan to action. He obtained several oxygen tanks, recruited five men, and sent them for first-aid training. His house turned into an unassuming dispatching office, with people calling his home phone — the famous number that’s still in use today, 718-387-1750. These first, brave members adorned their cars with sirens to help them get to the locations faster, used now-archaic beepers to connect to each other — and within a short time, the word was out. From there, Chevra Hatzolah branched out to serve its neighboring community, Crown Heights, continued on to Boro Park, and then the Upstate communities. A few unpretentious actions of a kind-hearted Yid led to a revolution in the medical arena of the Jewish community.
10
Questions for:
2
What is your current role at the organization and what does your daily schedule look like? Currently, I am one of the twenty paramedics with extensive experience in the field. I joined the organization in 1993, making my tenure one of almost thirty years. Additionally, I am in charge of the yearly fundraising event that Hatzolah hosts in the springtime to help out with the astronomical costs involved.
If there is any group of people who run an “unscheduled” day, it’s Chevra Hatzolah. The halachos of saving a life won’t allow us to take a break at any time, dismiss calls because we’re at an important event, or fail to respond because we’re lazy or tired. The only way we can plan anything in a day is if we close the radio (after clearing it with the dispatcher). In that way, we don’t hear the calls and are therefore not mechuyav to respond. Otherwise, we’re obligated to respond even if we are at a wedding, davening on Yom Kippur, hosting a Pesach Seder, or at an important appointment. Even when we’re not on call, we’re constantly being called privately by people seeking our medical knowledge and knocking at our doors at any given time of day or night.
Avrum Meir Follman Longtime Paramedic for
Chevra Hatzolah
3
How does the process work from when an individual calls for help until medical care is obtained? We’ve set up the organization in a way that enables us to help the community in the quickest and most effective fashion. One dispatching office receives calls for all areas under Chevra Hatzolah — which covers almost all of New York and more. The day’s hours are divided into four shifts, with the volunteers rotating according to the shifts.
When a call comes in, the dispatcher usually asks the caller several questions, so he can provide the most appropriate assistance. Callers often get annoyed or nervous when these questions are asked, and understandably so. They are usually panicking and under pressure and therefore deem these questions unimportant. Truthfully, however, every question asked is vital toward dispatching the best possible assistance, so it’s important to answer these questions to the best of your ability. The office has a sizable map that shows the precise location of the caller. The map can also tell us where Hatzolah members are located and how we can cover the call in the most efficient manner. The call is then dispatched to the members, who are given a basic background of the situation so they can be most prepared upon arrival. If a situation calls for more than one volunteer, the dispatcher waits for more volunteers to respond. When a call is taken, the other members will be notified.
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