Wellspring Issue #57

MEGA SUKKOS EDITION OCTOBER 2020 // TISHREI 5781 // ISSUE 57

3 new columns!

Me, Myself, and the Other

Feel like the odd one out?

Wellspring Community

Wellspring Poll

Been searching for a solution to a health predicament?

Let’s talk

The Sarno Method, Explained

Healthy-Ish

A conversation with Dr. David Schechter

How I lead a healthy lifestyle, with some help from my wife

DIY

All-Natural Energizing Spray

Water:

Pediatric Quick Question

Ask Yaffi Lvova, RDN

The Perfect Ending

The chocolate pomegranate tart you’ll feel good eating

My Table

What’s in your plate on Erev Yom Tov?

US $6.99 // CALIFORNIA $7.50 CANADA $7.99 // UK £5.50 EUROPE €6.50 // ISRAEL ₪24.9

Can a resource so ubiquitous be the “silent medicine?”

Medical Saga

What anorexia taught me about health

CO

ENTRATE

A

DD ED ·

· NO

NC

IT’S ALL ABOUT THE GRAPES

BUILDING OUR FUTURE. Hammers and nails are not the only tools with which great things are built. At Rayim, watch how your son grows and progresses, reaching his ultimate development and building his future, one day at a time.

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.‫א פרייליכן יום טוב‬

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T H E L E IT E R ’S FA M ILY W IS H E YO U A F R E IL IC S HEN YO M TOV !

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Wishing our patients and all of Klal Yisroel a

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‫ושמחת‬ .‫בחייך‬ g Spreadin joy, ov Yom T 1950.

E SINC

Product of USA

‫אזמין לעזרה‬

Ezra welcomes you

Keeps up with ‫משה‬ physical therapy

‫• י ע נק‬

•‫ק‬

Completed an annual well visit

‫• יצח‬

•

•‫י‬

Came in for a COVID-19 test

‫א ב רמ י‬

Got his prescription update

• ‫• דו ד י‬

• ‫• יוסי‬

• ‫• ארי‬

Had his yearly eye exam

Got his teeth cleaned & checked

Stopped by for a flu shot

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718-686-7600 • EzraMedical.org

•

‫• מויש‬ •‫י‬

14 Wellspring | October 2020

‫ושמחת בחגך והיית אך שמח‬ There’s no greater simchas Yom Tov then watching the bright smiling faces of Hamaspik families.

Boro Park: 718.387.8400 Williamsburg: 718.387.8400 Rockland County: 845.503.0200 Orange County: 845.774.0300

Tishrei 5781 | Wellspring 15

Editor In Chief Shiffy Friedman

COPY & RESEARCH Deputy Editor Esther Retek Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Tamar Feldman, RDN, CDE Bashy Halberstam, INHC Shaindy Oberlander, INHC Shira Savit, MA, MHC, CHC Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC Health Advisory Board Dr. Chayala Englard • Chaya Tilla Brachfeld, RN • Miriam Schweid Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttman, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson Proofreaders Faige Badian • Meira Lawrence

FOOD CONTENT Food Editor Esther Frenkel Recipes, Food Styling & Photography Yossi & Malky Levine Charnie Kohn ART & PRODUCTION Creative Director Baruch Samuel Designer Rivky Schwartz Digital Rivkah Shanowitz • Chanah Singal ADVERTISING Executive Account Manager Estie Rubin 718-412-3309 Ext.2 ads@wellspringmagazine.com SUBSCRIPTION 718-412-3309 Ext.1 subscribe@wellspringmagazine.com DISTRIBUTION JMD Network LLC 718-972-0308 Esther@jmdnetworkllc.com

WELLSPRING MAGAZINE: 718-412-3309 info@wellspringmagazine.com www.wellspringmagazine.com 670 Myrtle Ave. Suite 389 Brooklyn, NY 11205

The Wellspring Magazine is published monthly by Wellspring Magazine Inc. All rights are reserved.

Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space and editorial sensitivities. The Wellspring Magazine assumes no responsibility for the content or kashrus of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The contents of The Wellspring Magazine, such as text, graphics and other material (content) are intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your medical condition.

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From the Editor shiffy@wellspringmagazine.com

Every Sip a Pleasure Absence makes the heart grow fonder.

This is true not only with other people, but also with things. Whether it’s a quality as vital as health, or even a more minor aspect that enhances life, when we lack something, our appreciation for it intensifies. Ask anyone who couldn’t smell or taste for a week or month or longer. Who ever appreciated the taste of a plain piece of bread so much? When my own sense of smell returned after a thankfully short time, smelling the cholent on Shabbos morning (the first thing I smelled!) was reason enough to rejoice. Inhaling the aroma of challah in the oven or the scent of a freshly bathed baby—could we ask for more than that?

Even something as simple as a sip of water takes on layers of meaning and value when it’s something you need urgently and don’t have access to. Several years ago, when my husband and I were in the midst of hiking up a dangerously steep mountain, we got to experience this quite literally with our own parched throats.

Having run out of a water supply, we trudged on, until finally, our ears perked up when we heard the welcome sound of a rushing brook. I remember standing there at the stream, our eyes wide open in wonder, watching as our empty bottles filled with the fresh, pure substance that would pump us with the energy we needed

20 Wellspring | October 2020

to return home. Never in my life had water tasted so good, had I felt the pleasure of quenching my thirst as I did then.

In researching this issue’s cover feature, Water, this scene kept replaying in my mind, my appreciation for this abundant resource deepening with this memory. And not only does water quench our thirst; it enables the functioning of our bodies and even holds the key to healing.

While we’re on the topic of appreciation, I see this as an opportunity to express my gratitude to each of you, our dear readers, for being the incredibly receptive audience that you are. Whether it’s a comment, question, or compliment, we appreciate all of your feedback and implement your input toward creating the well-rounded health magazine of choice for every frum home. We are grateful to have a readership like you and we encourage you to keep voicing your thoughts so we can continue to provide what you seek—and more.

Sometimes, it takes a challenge for us to realize what we possess. When we grow from that challenge and come away inspired, eager to help others in the area where we’ve become more aware, whatever we’ve endured takes on an additional purpose. This is the case with the incredible couple Esther Retek interviewed for this issue’s Ten Questions. After speaking with Mr. and Mrs. Yanky and Debbie Spira of CF Society, Esther came away from the conversation awed.

Inspired by the couple’s effervescence in spite of their challenges, she said to me, “This is the best part of working in this field.” How true. Every time we get to interview a fellow Yid who experienced a health-related challenge, every time we communicate with yet another individual who has dedicated their life to help others enjoy better health and happiness, we are inspired anew. May this be enough to help us appreciate what we are gebentsht with.

As letter writer G. Katzman notes in this issue’s Springboard, after reading the Medical Saga in our last issue, with the story of a young woman living with pancreatitis, “I am much more acutely aware of what it means to have a functioning pancreas. Who ever stopped to pay attention to what this tiny organ does for us, day in and day out?” May we merit valuing our assets while we have them.

Actually, this is one of the powerful messages we can cull from Sukkos. On this Yom Tov, we are instructed to leave the comfort of our homes and inhabit a more simple space for seven days. It’s when we’re away from what we’re usually accustomed to, the

seforim tell us, that we can take the opportunity to internalize what we actually possess. In the absence of those comforts, our hearts grow fonder. We get to appreciate them, just like that sip of water. And from that we draw such simchah during this zeman simchaseinu.

Of course, the sukkah is a place where we can experience a special spiritual connection, and it is where cozy, beautiful memories happen, but sometimes it takes sitting cramped around a rickety table, shivering in sweaters, to realize that “Wow! We have enough room around the dining room table for everyone to sit comfortably. We have proper air conditioning and heating. How blessed we are.”

Among other lessons, COVID-19 has taught us what it means to miss what we once took for granted. As Rabbanit Yemima Mizrachi said to me in a recent conversation, Hashem wants us to miss davening in His shul. And this is the way He wants us to pine for the Geulah, for closeness to Him. May this be the Yom Tov that we merit experiencing what we’ve been waiting for for so long. And may we merit appreciating our every asset — family, friends, health, and everything we’ve been blessed with.

A joyous, healthy Yom Tov to you all,

Shiffy Friedman

Well-Put! Education is penicillin.

Dr. David Schechter, quoting Dr. John Sarno

Tishrei 5781 | Wellspring 21

Contents

OCTOBER 2020 TISHREI 5781 ISSUE 57 Our next issue will appear on Wednesday, November 4, iy"H.

WELL INFORMED

LIVING WELL

30 TORAH WELLSPRING

By Rabbi Ezra Friedman

52 IN GOOD SHAPE Neck Exercises

By Tova Jeremias, PFC

32 SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS 36 DENTAL HEALTH

By Dr. Jacques Doueck, DDS

54 ASK With a Pinch of Salt

By Laura Shammah, MS, RDN

38 HEALTH UPDATES IN THE NEWS

By Esther Retek

60 MEDICAL SAGA An Illusion All Along

By Esther Joseph

40 INSIDER The Eyes

By Roizy Baum

66 COVER FEATURE Draw the Water with Joy

By Shiffy Friedman

45 DEDICATED TO HEALTH Debbie Spira of CF Society

By Esther Retek

76

50 WELLSPRING COMMUNITY Chronic Fatigue NEW COLUMN

82 HEALTHY-ISH

By Aryeh Leib

CUP OF TEA Dr. David Schechter, MD

By Esther Retek NEW COLUMN

85 DIY Energizing Spray

By Miriam Schweid

WELLBEING 88 FEATURE Me, Myself, and the Other

By Shiffy Friedman 98 EMOTIONAL EATING

By Shira Savit 100 BYE, DIET. HELLO, LIFE. Chapter 4: Hunger Signals

By Gila Glassberg, MS, RD, CDN

103 22 Wellspring | October 2020

60

88

THE BEST OF CARE!

Top Rated Doctors

Professional Diagnosis

Clean Facilities

Multiple Departments Personal Service

!‫חג שמח‬

GLUTE N -F R EE?

You Too Can Wash.

While gluten-free foods have long been confined to health food shops, they are increasingly finding their way to mainstream grocery stores. And among the vast array, Shibolim Oat Matzah stands shoulders above the rest.

zinc; a mineral that participates in numerous chemical reactions in your body and is essential for overall health. Other vitamins in oats include magnesium, phosphorus, iron and B1.

The high fiber content in oats helps lower cholesterol and reduces the risk of heart disease.

The fiber also helps you feel fuller faster by slowing down digestion.

It's not all about vitamins, however. Oats also contain potent antioxidants.

Avenanthramide, an antioxidant found almost exclusively in oats, has been linked to lower blood pressure and better blood flow.

Savor the crunch and flavor of Shibolim’s gluten-free Hamotzi matzah. Ultra-thin and crispy, Shibolim Oat Matzah’s impeccable taste ensures that you don’t have to compromise on flavor for health.

With all these vitamins and powerful health components, oats are one of the most nutritious foods you can eat.

Made with your health in mind, Shibolim Oat Matzah provides you with beneficial nutrients. Oats are packed with numerous vitamins vital to your health, such as manganese; a vitamin important for development, growth, and metabolism. They also include

The Shibolim name has long been synonymous with premium taste and exceptional quality. With the advantage of being healthy, flavorful and oven-fresh, Shibolim Oat Matzah is the perfect matzah option. Find it at your local grocery store today.

Shibolim Oat Matzah is also sugar-free, giving health-conscious and diabetic eaters a reprieve from the high-sugar content in countless packaged foods.

*The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

‫מ‬ ‫ו‬ ‫צ‬ ‫ה‬ ‫י‬ ‫א‬ ‫מ‬ ‫ן‬ ‫לחם‬ ‫ה‬ ‫א‬ ‫ר‬

‫ץ‬

Savor the crunch and flavor of Shibolim’s gluten-free Hamotzi matzah.

Springboard

Letters

On Nutritious Snacks, Dental Health, Psychology, and More

A Real Treat Issue #56: Seasoned

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.

26 Wellspring | October 2020

I’m writing to let you know that I just sent off my kids for their first day of school — baruch Hashem I’m so happy that we’ve reached this point. In their briefcases are the most perfect, delicious, a hundred percent natural fruit snacks, thanks to Seasoned. And I’m sitting down to an enjoyable, informative Wellspring read over my breakfast muffin, also thanks to you.

Over the past few years, I have instituted so many changes in my home and lifestyle, all as a result of my Wellspring... shall we call it obsession? I know there’s a vast amount of information out there, with research emerging every day refuting what we’ve been told the day before, but I, like many of my friends and family members, have come to trust your magazine as the source of information that is reliable, balanced, and understanding of our needs.

So many Seasoned recipes have become favorites around here, and my kids were so excited to take their homemade fruit

snacks to school today. I like to treat them with the real thing, as you’ve been treating us, your readers.

Already looking forward to the next issue, H. Moskowitz

The Dental Industry— Not So Simple Issue #56: Dental Health

In his recent article titled “But That’s What the Patient Wanted!” Dr. Doueck brings across very valid points. There are certainly times when a patient may insist on a wrong treatment or no treatment, even after their dentist has determined otherwise. However, the dental industry is rife with discrepancies of opinion.

There are so many different methods of treatment and so many variables — can you really fully trust your dentist? (Especially since it’s possible you chose him due to your insurance plan.) Dental work contrasts to medical treatment, in which a

Q

Quick Question

When I contracted COVID-19 several months ago, I had heart palpitations as a result of an overactive thyroid. My doctor prescribed medication to stabilize my thyroid. While the symptoms did abate, I noticed that I started losing hair and continue to do so. Is hair growth affected by thyroid function? How can I treat hair loss naturally?

Yes, thyroid dysfunction may cause hair to shed. However, the precise reason for your hair loss, whose medical term is telogen effluvium, may not be easily discernible. Among the countless aftereffects of COVID-19 is hair loss. Again, like with so many other factors of the virus, the hows and whys are not clear. The American Academy of Dermatology says hair loss can be caused by genetics, age, hormonal imbalance, illness, or physical or emotional stress. Many experts note that hair loss in patients with COVID-19 may be due to high fever, physical or emotional stress, or medication. Medical treatments by dermatologists include Minoxidil and scalp creams.

There are natural treatments that have proven effective. Supplements that include biotin and evening primrose oil have been found to be helpful. Scalp sprays that include essential oils of rosemary and lavender support hair growth. Myrtle is reputed to heal the roots and encourage hair growth. You can find myrtle spray in health food stores and online. Do not use strong shampoos and do not wash your hair more than twice a week. Refuah sheleimah!

A

Take care, Miriam Schweid, kinesiologist

However, the dentist looks at your mouth and x-ray and tells you, “Hmm… You need a root canal here, there are some deep cavities on the other side… Use an endodontist for this root canal… A more expensive crown or treatment will help you in the long run…” And you sit there, open-mouthed. You thought your teeth were doing fine. To what extent can you trust that dentist? Can’t it be possible that there’s an alternative to such drastic work?

And since so few of the procedures are covered by insurance, you need to have the ability to fork over thousands and thousands of dollars. Sometimes a patient simply can’t afford it. They’re not looking to put the dentist in a difficult predicament — they simply don’t have a way of paying the bill. A bit more understanding, please.

B. W.

Newfound Appreciation

Pure Source

Issue #56: Wellbeing Feature

Issue #56: Cover Feature

Wow. I just finished reading about Aidel R.’s fascinating saga with pancreatitis and the ensuing pancreatectomy. I am awed by her courage and fortitude. This article could not have come at a better time. As the year comes to a close and I take stock of the gifts Hashem has sent me and my family over the past year, and daven for another year of blessings and good health, I am much more acutely aware of what it means to have a functioning pancreas.

Who ever stopped to pay attention to what this tiny organ does for us, day in and day out? I would like to thank Wellspring for helping me deepen my appreciation for health, as well as providing me with the insights and sage advice to help maintain it, with the help of Hashem.

May we all be gebentsht with a year of good health and happiness, G. Katzman

Thank you for publishing an exemplary publication, month after month. The first section I turn to is Wellbeing, which I find to be so insightful and thought-provoking. I especially appreciate that the advice is not sourced in psychology, which has sadly become so prevalent in our frum society. I understand that there is a time and place for that chochmah, such as in cases of pathological issues, but it bothers me when insights on topics that are broadly explored in Yiddishkeit and Torah are culled from other sources.

Last month’s Wellbeing feature on raising spiritual healthy children was especially poignant. As a student of Mrs. Perl Abramowitz, I was moved by her words, particularly because I’ve watched her walk the walk. Thank you for bringing us the kind of healthy food for thought we’re looking for.

Malka R.

Brooklyn, New York

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.

person can feel pain and see the numbers; there’s generally a more established way of dealing with problems. Additionally, a good percentage of the time, medical treatment is covered by insurance.

Tishrei 5781 | Wellspring 27

Q

Pediatric Quick Question

NEW COLUMN!

Now that my child is two years old, should we switch to low-fat milk?

A

Fat is essential for brain development. Standard advice has been to provide whole milk from ages one to two years, and then switch to low-fat milk. My advice is to drink the milk your family prefers. For my family, that’s whole milk all the way. Here’s why: 1. Fat is satisfying. When there’s a lack of fat, we keep consuming more to get to that satisfaction point.

2. After age two, a person still needs fat to support ongoing growth and development. If it’s not coming from milk, it must come from somewhere else in the diet.

3. By reducing the fat in milk, we alter the natural nutritional balance. Whole milk maintains a balance where sugar, fat, and protein play off each other for maximum benefit.

4. Research has supported a link between low-fat milk and increased weight, likely due to the satiety factor in the first point mentioned here.

The choice is yours. You can encourage health whether you’re choosing whole milk, low-fat, or a vegan milk alternative.

Yaff i Lvova, RDN, pediatric dietitian

A dietitian and food enjoyment activist, Yaff i Lvova, RDN, encourages positive nutrition through writing, speaking, and Nap Time Nutrition, her video blog and podcast. Find out more at Babybloomnutrition.com.

Kids in the Kitchen Issue #55: Cover Feature

Yaffi Lvova’s article on introducing children to the joys of cooking from a young age made for an informative, enlightening read. Although I only started cooking after I was married, I too try to involve my young children in the culinary process. As Yaffi writes, it helps build positive associations to various foods and enables kids to experiment with different tastes and textures. It also helps build their confidence and allows for lots of learning.

I have found that keeping a little table off the kitchen area is very helpful toward this end. Having their own work space where they can sit comfortably, as opposed to standing over the counter on a chair, allows my kids to experiment with foods more leisurely and with pleasure.

Leora Engelberg

Legendary make any meal

Well Informed

Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman

Like a Newborn Child What Is the Joy We Feel on Sukkos?

E

Emerging from the Yamim Noraim into Sukkos, we feel a great sense of joy that is derived from the clean, light feeling of being forgiven and having received a clean slate.

When we’re bogged down by the weight of what was we feel heavy and sluggish, but when Hakadosh Baruch Hu, in His mercy, showers us with forgiveness, we’re buoyed by His acceptance.

I’ve heard repeated in the name of the Chazon Ish that if a non-Jew would feel the good taste a Yid feels when he learns on Shabbos morning before davening, he would immediately convert—that’s how geshmak it is. Perhaps we can add to this and say that if a nonJew would feel the cleansed, light, beloved feeling we experience in these days, he would want to be megayer just for that.

The feeling we’re currently experiencing emanates from our deepest place; the place within that wants to be good and do good.

When we’re distanced from this desire by deeds that don’t reflect it, we can be neither

30 Wellspring | October 2020

When we feel cleansed, forgiven, and connected, it’s the greatest joy we can ever experience.

calm nor happy. In fact, one of the proofs that we were created by Hashem is this innate desire we have to do good. We see this in reality—that people are willing to give up their lives just to help others. Where does this passion for good stem from if not from being created in the image of the haTov uMeitiv?

The feeling we feel now is what we yearn for always. When we feel cleansed, forgiven, and connected, it’s the greatest joy we can ever experience.

In this state of simchah, it is appropriate for us to enter the Yom Tov on which the Torah repeatedly commands us to be joyous, more than any other Yom Tov. Still, even after all of Hashem’s reassurances that we are forgiven and that He wants us to come close to Him, some of us don’t experience this light and joyous feeling. It’s a subconscious thought we have that “you’re still not good enough.” This feeling is not connected to the reality. The reality is that Yom Kippur has passed, you were forgiven

Even if, until today, I was skeptical about concepts I was required to believe, I can still work on my faith henceforth.

and loved, and you’re like a newborn child.

As the Rambam writes in Hilchos Teshuvah (7:6) regarding a Yid who repents: “Yesterday he was abhorred, distanced, and repulsive, and today [after he did teshuvah], he is cherished, close, like a friend.” Once we repent, the Rambam tells us, it’s as if we’ve never sinned before. From Hashem’s perspective, you’re like a brand-new person.

From Hashem’s part, this is the reality.

On our part, our work is to believe that this is true. As the Shulchan Aruch says, Yom Kippur only helps for those who believe that it wipes our slate clean. We have an obligation to believe it.

When it comes to emunah, many are under the misconception that it’s not in our hands. Either I believe or I don’t. How can I control what I believe? Isn’t belief an involuntary concept? No, the sefarim explain, emunah is a middah that can be acquired just like all other middos. Even if, until today, I was skeptical about concepts I was required to believe, I can still work on my faith henceforth. If the Shulchan Aruch writes that we are required to believe that teshuvah helps, this too is part of our emunah.

How do we work on this? The first step is to realize that believing otherwise is my mistake. Everything I’ve believed until now—that I’m not good enough and even if I do teshuvah it doesn’t really help and that I’m still not beloved by Hashem—was an error on my part. Learning what the reality is and delving into passages that describe the process of teshuvah and Hashem’s desire for us to come close to Him is a good start. When we learn about the greatness of a Yid and how Hashem loves him unconditionally and is always yearning for his teshuvah, and we recognize that we still don’t feel good about ourselves toward Hashem, we realize that the way we feel is not in sync with how things really are. We’ve been viewing ourselves through the lens of past misconceptions we’re holding on to, and this has formed our limited perspective.

In fact, the sefarim tell us that when we recite the Yehi Ratzon of “shenihiyeh lerosh velo lezanav,” we should have precisely this in mind: not that we should be on top or in control, but that we should feel uplifted and feel our true essence—that we are chosen and cherished. We should recog-

nize our true worth. Then we will truly be able to open our hearts to feel Hashem’s love for us.

This is the reason, the Das Zekeinim tells us (citing the midrash), why the lulav is one of our arba minim on Sukkos. Resembling a sword, it symbolizes our belief that we’ve waged war and emerged victorious over the mekatrigim that are zealously intent on bringing us down. Our most powerful foes are those who keep reminding us of our past wrongs and human frailties.

By brandishing your lulav, Hashem tells us, you show that you believe that you’ve emerged unscathed from judgment.

Our belief in having emerged zakai badin is directly influenced by how we feel about ourselves. Only when we realize that our negative self-perception is not associated with how Hakadosh Baruch Hu sees us can we open our hearts to welcome the love that He shines toward us, always.

May we all be zocheh to believe that we’ve been granted a clean slate and feel light and joyous. This way, we will experience a Sukkos of true simchah, to fulfill the command of vesamachta bechagecha in its entirety. Gut Yom Tov!

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

Tishrei 5781 | Wellspring 31

Well Informed

Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS

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Human Dignity: Eat Like a Mensch

Chava listened to the snake; Adam listened to Chava. They ate from the tree. They were punished — the snake would crawl on the ground, Chava would have pain during childbirth, and Adam would have to sweat out a livelihood.

This seminal sequence of events seems simple and straightforward. But as with everything in the Chumash, there’s a lot more than just what meets the eye, especially in the Beginning.

The Talmud tells of the incredible travails involved with providing a person’s physical sustenance in this world (Pesachim 118a; see also Bereishis Midrash Rabbah 20:10). It’s twice as difficult as the pain of childbirth, says the Gemara; more of a struggle than redeeming a person from their individual exile and anguish; and as challenging as Kri’as Yam Suf. But did it have to be that way — even after the sin?

Hashem said to Adam, “Thorns and thistles will sprout for you, and you shall eat the grass of the field” (Bereishis 3:16).

Upon hearing this, Adam’s eyes flowed with tears, according to the Gemara.

“Master of the Universe!” Adam pleaded, “Shall I and my donkey eat from one trough?”

But once Hashem said to him, “By the sweat of your brow you shall eat bread,” Adam was greatly relieved. Why were his fears assuaged? What made him feel so much better?

This is because after all, the “zei’as apecha – sweat of your brow” which connotes the hardship of earning a livelihood, was associated with bread — food unique to man — as opposed to the thorns, thistles, and grass. Those would “tatzmiach lecha, sprout for you” effortlessly, without any exertion or anxiety.

However, the lack of effort needed to help them sprout was no solace. Adam was disconsolate about having to eat like an animal — even with the fact that his sustenance would come worry-free. He was willing to pay the price of the pro-

found pains of parnassah so he would be able to eat like a mensch — to have a relationship with food befitting his noble standing of a tzelem Elokim, a unique creature created in the image of Hashem.

Our standard has been set. For the rest of eternity, few of us have little choice but to earn a living and toil through the tribulations of making ends meet. Tuition, weddings, bar mitzvahs, mortgages, groceries, insurance (did I mention tuition?), and so forth, all take a taxing toll and can test the bitachon of even the finest b’nei Torah. For this, we have no alternative. Adam locked us in over 5700 years ago.

And what’s the payoff ? What’s the benefit of absorbing such a colossal cost that Adam saw fit to adopt? Human dignity — especially when it comes to our eating habits and relationship with food. And for that, all of us certainly do have a choice.

We can stuff ourselves and run after our animalistic desires for immediate gratification and indulgence — even in the name of a simchah, mitzvah, or Yom Tov. Or we can welcome appropriate boundaries and guidelines around our eating, exercising control and treating out bodies with the sanctity and kedushah appropriate for the Jewish descendants of Adam.

We pay the price whether we like it or not. Let’s make sure we reap the reward.

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.

32 Wellspring | October 2020

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Well Informed

Dental Health By Dr. Jacques Doueck, DDS

ROOT CANALS CAN BE AVOIDED For years, comedians have poked fun at root canals, the common dental procedure where infected nerve (pulp) in a root canal is replaced with an inert material. “I’d rather have a root canal,” goes an old saying, conveying how undesirable this procedure feels to most people.

These days, a root canal can be a more comfortable procedure, but if you can avoid it, why wouldn’t you? There is no question that when needed, root canal therapy saves teeth that would have otherwise been lost. One of the most common dental procedures performed, the American Association of Endodontists estimates that 24 million root canals are performed each year. This number is expected to double within the next few years. This simple treatment can save your natural teeth and prevent the need for dental implants or bridges.

Why Avoid Root Canals?

Because of the complex anatomy of the root canal system, it’s a recognized fact that it’s impossible to completely eliminate all bacteria. Root canal therapy therefore cannot be guaranteed 100% and carries a 10–15% failure rate. Statistically, the failure rate for root canals is much lower for endodontists (5%) than general dentists (10–15%). In addition to possible failures due to unresolved infection, root-treated teeth are also dead and weaker than living teeth. Therefore, they carry the additional recognized risk of fracturing under pressure. Even those root-treated teeth that are reinforced with posts to support either crowns or bridges carry the same risk of fracture.

36 Wellspring | October 2020

Main Causes of Root Canal Complications and Failures

 Missed root canals. A tooth may have more root canals than is normally anticipated, allowing the infected nerve to re-contaminate the tooth. In some cases, even if the branch is noticed by the dentist, it may be in a position that is too difficult to reach with the endodontic leaving infected tissue behind. Sooner or later, this will result in a new tooth abscess.

an extraction). The key to success with Vital Pulp Therapy is that the tooth needs to be healthy enough to heal — which means the nerve can’t have an abscess or any evidence of deeper infection.

How successful is Vital Pulp Therapy?

 Vertical root fracture. When the nerve dies, teeth tend to become brittle. A serious root canal complication is the fracture of the root of the tooth during the filing procedure.

This may require the tooth to be extracted.

In my practice, I have seen a success rate of over 80% with teeth for which we would have recommended a root canal in the past.

Patients are very appreciative and it’s very satisfying knowing that we can help people save their teeth, easily and comfortably, while saving them money. A root canal can always be done in the future; the high success rate makes this procedure an excellent means to avoid root canal in many cases.

 Broken instruments. The most common root canal complication is caused by the accidental breaking, inside the canal, of the endodontic files which are used to clean and shape it.

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.

 Root perforation. Another usual problem is when an endodontic instrument accidentally perforates the root. If the opening is not sealed, it will be a gate for the bacteria to re-enter the tooth.

 No Cap or Onlay. Even if the root canal was perfectly done, if you do not seal and protect the tooth with a cap or onlay, this can cause bacteria to re-enter and cause a new root canal infection.

Is there an alternative to the expense and risk of root canal treatment?

Avoiding a root canal is not hocus-pocus — this is sound scientifically proven dental treatment. Through a process called Vital Pulp Therapy, many happy patients have avoided root canals, saving themselves time and money.

The key to success in this process is creating a contamination-free environment inside the affected tooth. When a tooth has had deep decay or has been fractured, the nerve inside the tooth will usually bleed. We are able to control bleeding without strong chemicals. We treat the deep cavity or the exposed nerve using state-of-the-art materials to protect and stimulate the nerve to heal. This is a safe, effective alternative to root canal therapy with a high success rate. Using state-of-the-art technology and procedures, a safe, precise and effective result can be achieved. According to endodontist Dr. George Bogen, “Vital Pulp Therapy has emerged as a predictable treatment option.” How long has this procedure been done? Dentists have use pulp treatment for almost 100 years. But with the newer techniques that promote nerve healing, we have even greater predictability.

Can this process be done if the tooth is already abscessed?

No. If a tooth has an abscess it must have a root canal (or

Well Informed

Updates in the News By Esther Retek

WHEN TWO IS TOO MUCH Even Moderate Diabetic Drinkers Are at Risk If you have diabetes, it’s a good idea to skip that second glass of wine at your Yom Tov meal, because new research suggests that having more than one drink daily can significantly raise the risk of high blood pressure.

According to a recent study published in the Journal of the American Heart Association, people with type 2 diabetes who had eight or more drinks a week had more than a 60% higher chance of having high blood pressure. They also tended to have more severe high blood pressure when they drank that amount.

“While prior literature has demonstrated that heavy alcohol consumption is associated with high blood pressure, even moderate alcohol consumption may be associated with increased odds of high blood pressure in patients with diabetes and heightened cardiovascular risk,” said the study’s senior author, Dr. Matthew Singleton of University School of Medicine.

High blood pressure has been linked with heavy alcohol consumption (more than 14 drinks a week) for more than 100 years. What has been less clear is what effect alcohol might have on blood pressure levels in people with heart disease risk factors like diabetes, especially in those who drink light or moderate amounts.

The current research looked at a previous study done on more than 10,000 adults with type 2 diabetes from 77 medical centers,

with the average age of 63. Almost two-thirds of the study volunteers were men. The study participants had type 2 diabetes for an average of 10 years before the study began. This group also had a higher risk of heart disease and stroke.

The amount of alcohol they drank was split into three categories: light (one to seven drinks weekly), moderate (eight to fourteen drinks weekly) and heavy (fifteen or more drinks weekly). One drink means a 12-ounce beer, 5-ounce glass of wine, or 1.5 ounces of hard liquor.

The study’s results were astounding. The researchers found that, in addition to heavy alcohol consumption being associated with high blood pressure, even moderate alcohol consumption was associated with increased odds of high blood pressure in patients with diabetes.

With high blood pressure being the number one cause for heart attacks and strokes, researchers caution not to take this study lightly, and recommend that you stay away from that second cup of wine if you are a diabetic.

WELL-SPENT How to lead a healthy lifestyle on a budget, one tip at a time EVERY CRUMB COUNTS

Repurposing leftover challah

With all the cooking you’ve done for Yom Tov, you’re bound to find yourself with leftovers. While extra meat and potatoes can easily be warmed up for a later meal, what’s there to do with so much leftover challah? Here are some resourceful ways to make use of those loaves and save some bucks.

⇒ Breadcrumbs: For me, breadcrumbs never make it on my grocery list. Store-brought breadcrumbs are way more processed than homemade challah crumbs (especially of the whole grain variety). Break apart the challah, place in a baking pan, and bake for around 15 minutes, until all chunks are crusty. Blend in a processor until crumbs form. ⇒ Croutons*: This saves me from buying croutons all year

38 Wellspring | October 2020

round. Cut challah into small pieces and spray with oil and spices. Bake for 10–15 minutes. ⇒ French Toast: Because challah is fluffier than bread, it absorbs the egg mixture better, resulting in tastier French toast. Perfect Isru Chag, Chol Hamoed, or Sunday morning breakfast. ⇒ Toppings*: Follow the instructions for breadcrumbs, but don’t process completely, so that some larger chunks remain.

Season and use as a tasty crunch on salads or pasta dishes. *Consult with a rav regarding the brachah on this food (due to its size).

DISTRIBUTION MATTERS Heavy Legs and Lower Blood Pressure

Sometimes studies can surprise us, especially when they challenge previous notions. Here is one that fits the bill.

Despite the bad rap heavy legs have earned, new research, recently announced by the American Heart Association, suggests that people with heavier legs appear less likely to have high blood pressure.

â&#x20AC;&#x153;Distribution of fat matters. Even though we think that fat is bad in all cases, it might be that leg fat is not as bad as we think,â&#x20AC;? said the studyâ&#x20AC;&#x2122;s lead author, Aayush Visaria, a medical student at Rutgers New Jersey Medical School.

The researchers suspect that measuring leg fat could help guide blood pressure prevention efforts.

The new study included almost 6,000 adults participating in national health surveys between 2011 and 2016. Their average age was 37, and about half were female. Nearly one-quarter of the group had high blood pressure (defined in this study as blood pressure above 130/80 mm Hg).

The researchers used special x-ray imaging to measure fat in the legs. These measurements were compared to overall body fat measurements. Men who had 34% of body fat in their legs were defined as having high leg fat.

And hereâ&#x20AC;&#x2122;s the surprise: those with higher leg fat were 61% less likely to have high blood pressure than their slimlegged counterparts.

The researchers noted that this study wasnâ&#x20AC;&#x2122;t designed to prove a cause-and-effect relationship. It could only show an association between higher leg fat and lower blood pressure.

But that doesnâ&#x20AC;&#x2122;t mean those who gain more weight in their lower limbs donâ&#x20AC;&#x2122;t need to maintain a healthy weight, too. â&#x20AC;&#x153;Regardless of where the fat is, a lot of fat isnâ&#x20AC;&#x2122;t good.

Our study says, if you have fat, more fat in legs is better than having it in the abdomen,â&#x20AC;? Visaria points out.

Dr. Vivek Bhalla, director of the Hypertension Center at Stanford University in California, cautions, â&#x20AC;&#x153;This study should not be interpreted to say that if a patient has higher leg fat that they will not develop high blood pressure. It is an important study to motivate further research into the factors as to why blood pressure would be lower.â&#x20AC;?

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Well Informed

Insider By Roizy Baum

THE

EYES

Record Speed The human eye can function at a hundred percent capacity at any given moment, with no need for rest.

Apparently, its shutters receive no respite either.

While talking, more blinking is common; when one reads or stares at a computer, blinking occurs less often. In a single second, it’s possible to blink five times, each blink lasting about 100–150 milliseconds.

In terms of speed, the eye is the fastest muscle in the body — hence the term “in the blink of an eye.”

Tearing Up The function of tears is to keep our eyes clean, but scientists are still flummoxed as to why we cry when we are upset. Interestingly, the older we get, the less tears we produce.

Unique Features Retina scans are gaining popularity over fingerprint scans, and for good reason. While the fingerprint has 40 unique characteristics, the iris has a whopping 256!

Sweep, Sweep The eyelashes, which function like brooms to sweep dirt out of the eyes, have an average lifespan of five months.

As minuscule as lashes are, they make room for unseen, harmless microscopic creatures that live there. The total length of eyelashes shed during one lifespan measures 98 feet long!

40 Wellspring | October 2020

Myths and Misconceptions Each eye has more than one million optic nerve cells and over 106 million photoreceptor cells. As the body’s most complex organ, the many myths and misconceptions about the eyes are understandable.

Here are some of them.  A high prescription number is in no way related to the novels you devoured under your covers in dim light.  Anna Franklin, leader of the University of Sussex's Baby Lab, notes that it’s a myth that babies see in just black and white. While newborns do see black, white, and shades of gray, they can also detect red objects against a gray background, Franklin says. The reason why they can’t see more colors is because the cones in their eyes — the photoreceptor cells responsible for discerning color — are not developed enough to detect them. Those cells quickly get stronger, though. After about two months, babies can distinguish between red and green, and a few weeks later they can tell the difference between blue and yellow.  Another common misconception is that the eyes remain the same size from birth to adulthood. In fact, our eyes actually grow a great deal in the first two years of life, and another growth spurt occurs when we mature into adulthood. A newborn’s eyes measure about three-fifths of an inch from front to back, compared to just under an inch in adults. So while the growth is not sizable, there is definitely an increase.

Eyes of the Beholder Had enough of pressuring your cross-eyed daughter to don her eye patch religiously? You may find this tidbit interesting: the Mayans believed that cross-eyes are attractive, and so they would invest efforts to ensure perfectly cross-eyed progeny.

Camera Vision The eyes, and the manner in which they capture, retain, and retrieve images, are often compared to a camera. They capture light and send data back to the brain. The eye sees upside down and the brain rotates the image the right way up. We see in 576 megapixel definition when our eyes are moving, but a single glance would only be about 5-15 megapixels (an average camera has a 12-megapixel resolution).

Multi-Colored Optic Transplant Medically, the world has reached countless milestones, but eye transplants are still a faraway vision.

Although you’ve probably heard of people getting an “eye transplant,” they most likely received only a donor cornea. Currently, only cornea transplants to improve vision are possible, but surgeons expressed hope in 2016 that within the next decade they hope to be performing whole eye transplants.

The Department of Defense, which is concerned about the number of soldiers sustaining eye injuries in combat, is eagerly backing the research involved.

Transferring an eye from a deceased donor to a recipient certainly won’t be easy. A complicated network of muscles, blood vessels, and nerves connects the eyes to the brain via the optic nerve.

However, further studies into the optic nerve and recent advances in immunosuppressive drugs and surgical techniques have brought researchers several steps closer to achieving this goal. If successful, the surgery could restore vision to people who have suffered severe eye injuries.

Purim-colored contact lenses aside, some people’s irises are different colors all year long. Heterochromia is the medical term for having two different colored eyes. There are a few kinds of heterochromia. Complete heterochromia is when one iris is a different color than the other; a partial or segmental heterochromia is when part of one iris is a different color than the rest of it. This is a rare condition, and is typically benign.

However, when central heterochromia—affecting the color around the border of the pupil—occurs later in life, it can signal an underlying condition, and it’s best to see a medical professional.

An Eye Out for Extreme Fear Getting sand or shampoo in your eyes is never pleasant, but for some its discomfort is so severe that the mere thought of eyes can be extremely anxiety-provoking. And this fear even has a name — ommatophobia is described as an extreme eye-related fear. Like other phobias, this type of fear can strongly interfere with daily routine and social activities of the sufferer. People who struggle with ommatophobia shudder at the thought of eye exams, inserting contact lenses or eye drops, and even looking someone straight in the eyes and making eye contact.

Tishrei 5781 | Wellspring 41

Well Informed

Tips From the Expert Norman Saffra, MD, FACS Professor of Ophthalmology, Albert Einstein College of Medicine Director of Ophthalmology, Maimonides Medical Center

Darting Motions Only one-sixth of the human eyeball is exposed, and that sixth is capable of looking around in all directions. In fact, extraocular muscles are responsible for controlling the movement of the eye.

Each eye has six of these muscles, and many of the motions they make are involuntary. A flitting image — when you flick your eyes to one side and notice something in your peripheral vision without consciously looking in that direction — is possible thanks to the extraocular muscles. When both of your eyes move in the same direction, the movement is called a saccade, which comes from the French word for “jerk.” These jerky movements are extremely rapid, lasting about 50 to 60 milliseconds per saccade. At 500 degrees per second or more, saccadic eye movements are the fastest voluntary movements that we can make.

No Entry Although contact lens-wearers may sometimes claim they feel as if a dislodged contact lens is stuck behind their eye, that would be physically impossible. The thin membrane covering the white part of the eye and the underside of the eyelid — called the conjunctiva — forms a pouch and prevents objects from getting behind your eyeball. If a contact lens gets shifted out of place to the point where you can no longer see it, it’s just stuck underneath the upper eyelid — not nearly as scary.

42 Wellspring | October 2020

Vision is from one of our most important senses, one we thank Hashem for every morning. Taking care of your eyes is an important responsibility.

There are three types of eye care providers: 1. Optician: someone who dispenses eye glasses 2. Optometrist: someone who can provide primary eye care and prescribe glasses 3. Ophthalmologist: eye doctors or surgeons For routine eye care, one should see an optometrist or an ophthalmologist, but for a high risk patient, seeing an ophthalmologist is required. People who have a family history of eye diseases or a medical condition that affects the eyes, such as diabetes, should be seen by an ophthalmologist at least once annually.

Children should have vision screening done by their pediatrician at a young age. Early intervention is crucial for long term ocular health in children, and when a lazy eye is treated early, it can prevent decreased vision.

Teenagers and young adults who spend lots of time on digital devices are likely to develop eye strain from prolonged computer or digital use. Several studies have already proven that there’s a worldwide increase in myopia (nearsightedness), which is believed to come from an increase in digital devices and a decrease in outdoor playtime. Taking visual breaks from extended screen time to defocus on the screen — even for only twenty seconds — can help reduce eye strain. This is recommended on an hourly basis.

Anecdotal data suggests that excessive swaying, i.e. shuckling, may worsen myopia. People who do so over-focus, because they move to and fro, thereby increasing and decreasing the distance from the text. If you prefer to sway while davening or learning, the best way to do so would be by holding the sefer the same distance from your eyes the entire time and swaying your body.

There’s a common misunderstanding amongst the public regarding glasses wearing, which I’d like to set straight. It’s not true that wearing glasses increases your dependency on glasses, nor does it cause your prescription strength to be raised. It has reached a point where parents allow their kids to go glassesfree to “save” their child’s vision. This is wrong. There’s no need to panic if your child’s number increases. Myopia worsens as kids get older because their eyes continue to grow, and that is why numbers need adjustments. Just like you’d purchase new shoes when your children’s feet grow, so too, eyes undergo a change while growing. People who appreciate seeing clearly want to see clearly. And we believe in treating patients, not numbers.

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Well Informed

Dedicated to Health By Esther Retek

10 Questions

for Mrs. Debbie Spira of CF Society

CF Society in a Nutshell: CF (Cystic Fibrosis) Society was founded in 2014 by Mr. and Mrs. Yanky and Debbie Spira to assist those stricken with debilitating lung diseases such as cystic fibrosis. It offers a wide range of services, including medical guidance, education, emotional support, and financial assistance.

Tishrei 5781 | Wellspring 45

Well Informed

1. What motivated you to launch the organization?

My husband and I have always been involved in chesed — helping people in various ways and being on the boards of several organizations. However, the incident that propelled us to launch CF Society was a personal trauma I experienced in 2013. I landed in the hospital with a massive internal infection, which quickly and surprisingly led to organ failure, and eventually to my reliance on an ECMO (extracorporeal membrane oxygenation) machine, which replaces the function of the heart and lungs, for 40 days. Back then, ECMO wasn’t as advanced as it is today, in fact, at the time, I was the longest survivor on ECMO in New York. While my other organs recovered, my lungs did not, which ended up taking us down a very arduous road towards a lung transplant.

During my hospital stay, which spanned three months, we grasped the tremendous need for support when faced with challenges in this area.

We realized how a medical crisis necessitates emotional support, medical guidance, and even more so, puts a huge financial strain on the patient and their family. We knew then that when I would get better, we wanted to be there for others. We wanted to “repay” Hashem for all the nissim he performed for us by helping out others in need.

As soon as I was on the road to recovery, we began working on CF Society, an organization dedicated to those suffering from any severe lung disease.

2. Tell us about the typical day-to-day operations at the organization.

The answer consists of two parts: pre–COVID-19 and now. Prior to COVID’s debut, a typical day was comprised of tens of phone calls, dozens of requests for medical equipment, and patients turning to us for medical guidance and help with obtaining tremendous sums of money. Additionally, there was ongoing coordination with volunteers we were sending to patients, collaboration with other organizations as necessary, and chest-therapy sessions in between. Our organization was — and still is — set up in an informal manner, with patients feeling at ease to reach out to us for any type of assistance.

Over the past few months, however, our days have changed drastically. If there was ever a time CF Society was busy, it is now. With COVID-19 rated primarily as a lung disease, our organization has unfortunately become the goto place for hundreds of individuals. Our medical equipment gemach became a beacon of light for many who feared the hospitals. Our house became home to dozens of oxygen concentrators, literally spanning wall to wall. During the pandemic’s peak, my husband and I were devoted 24/7 to helping all those turning to us. Erev Pesach had us running around day and night, fulfilling requests, answering calls, and aiding people with anything we were able to.

Although baruch Hashem, we are past the height of the pandemic, many people have remained with severe respiratory aftereffects and are struggling with various conditions, especially pertaining to their lungs. The phone calls for medical guidance, need for chest therapy, help with covering medications that insurance doesn’t approve (there’s a lot!), and of course the medical equipment requests, are overwhelmingly endless.

46 Wellspring | October 2020

3. Since you and your husband are both running the organization together, how do you delegate the work?

As a general rule, we prefer to personally work with our patients instead of having other people step in. In other words, the bulk of the work gets done by my husband and me. This includes practicing chest therapy, disbursing necessary funds, medical referrals, making arrangements, and everything in between. To supply entertainment, we do have connections to wonderful volunteers who we reach out to when needed.

There are certain tasks that my husband likes to do, such as chest therapy or managing the medical equipment. I find myself dealing with the emotional aspect most frequently, speaking with the patients or family members, and more importantly, listening to them. I also work for Chaim Medical Resource, hence my medical knowledge and ability to refer patients to the right practitioners.

4. What is the greatest challenge in running the organization?

We look at hurdles not as challenges, but as a bump we need to ride over. That being said, space for our medical equipment is an issue that constantly comes up. With so much (and such large) machinery, it’s hard to keep them all in the rented garage we have, as well as in our own headquarters — aka our dining room.

And of course, there’s the financial struggle. Many of our patients turn to us for financial assistance with medications that insurance doesn’t cover. The monthly cost for these medications can easily amount to the five-figure range. In addition to that, there are doctors, entertainment for patients, and many more expenses that crop up along the way.

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5. Tell us an anecdote that highlights the work you do.

A patient with CF was told by her doctors that since her health had not improved with various treatments and medications, a lung transplant would be her only option. With the help of Pessie Schlafrig of Chaim Medical Resource, we directed our patient to a specialist in a different state who miraculously turned her prognosis around and was the right shaliach to save her lungs. It’s now a number of years since, and this patient is still healthy, baruch Hashem. In fact, she and her husband have had several children since then and she’s very successful in running her business.

6. Can you share a story that reflects the hashgachah and yad Hashem you experience in running CF Society?

Our third and main partner in running this organization is, of course, Hashem. Wherever we turn, there’s Hashgachah, whether we see it clearly or not. Anything that we were ever able to pull off — and likewise anything that we couldn’t pull off — is obviously only because of siyatta diShmaya and Hashgachah.

I can recount so many incidents offhand, but here’s just one. Recently, we called a noted therapist to serve as a guest speaker at one of our functions. A few days later, the therapist contacted us that through a complete act of Hashgachah — a client of his has confided in him about his debilitating lung disease and his tremendous need for assistance.

Having heard of our organization and our services because he was invited as guest speaker to our event, he immediately encouraged the client to reach out to us. He was in such a critical emotional state that his health was taking a drastic turn for the worse. Being there for this patient, CF Society was the anchor he could grab onto and has been holding onto since then. We helped avert a medical and emotional crisis, and continue to support this patient and his family.

7. What do you wish people would know regarding your organization?

We wish and daven daily that no one in Klal Yisrael should be in need of our services. But since Hashem does send challenges our way, and a medical crisis can be one of them, please do reach out for help!

If you or a loved one is faced with lung disease, please reach out to us.

Also, throughout the years of our work, we’ve noticed time and again that most people are clueless as to what goes in other people’s lives.

Most of our cases are strictly confidential and they can be anyone, including your neighbor, close friend, or even a relative. I beg people to have this in mind when interacting with others. Know that there might be many things you don’t know, so be kind, considerate, and of course, non-judgmental.

8. What’s the best part of the work you do?

My husband and I feel privileged to be involved in communal affairs, being able to help out Klal Yisroel.

We are so thankful to HaKadosh Baruch Hu that we can be at the giving end — especially having been at the other side just a mere few years ago!

Sometimes, we are privileged to observe how are giving can “repay old debts.” In the course of our work, we were once assisting a wonderful family who was dealing with several children with CF. At one point, we were surprised to discover that soon after my parents had gotten married — over 40 years ago — they had reached out to this family for a favor. In a Providential twist of events, we were now helping them.

9. How do you manage the stress that comes along with the work?

When we live with a believing, emunah-oriented mindset, there’s no room for stress. We live with the knowledge that ein od milvado — everything that happened, is happening, or will happen is only because it was destined to be this way. Working with this perspective results in letting go of control, and allowing Hashem to run the show.

Everyone has stress in their lives. When you choose to direct your energies toward another person’s worries, I have found that Hashem alleviates your own personal stress. Yes, occasionally, my husband and I go off for a few days of respite, but CF Society always comes along.

10. How does running the organization impact your life?

Running the organization means that there’s never a dull moment in our lives. We eat, sleep, and breathe CF Society. Establishing and overseeing the organization’s operations teaches us many valuable lessons. It has helped us reframe our perspectives with regard to others. We have learned to be less judgmental and more sensitive towards people and their needs. We’ve also realized that the more we give to others, the more we gain.

CF Society is dedicated l’ilui nishmas Debbie’s mother, Esther bas Chaim Ben Zion, a”h, and Yisroel Menachem Nochum ben Esther, z”l.

48 Wellspring | October 2020

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Living Well

Waiting Room

New Column!

In this space, we feature a health-related question or predicament submitted by a Wellspring reader. Fellow readers are invited to participate in the conversation by sharing their tried-and-true advice and suggestions. Join the community!

In theory, I really shouldn’t be tired. I generally sleep seven to eight hours a night. I’m not pregnant nor postpartum. I don’t even have young children at home to tend to, but I find myself being tired all day. I wake up tired, push through the day feeling sluggish and weak, and then go to sleep exhausted. What tips, advice, or insights can you offer on the subject?

Exercise! I can’t stress this enough. I shudder when I think back and remember the sluggish, tired, no-energy me. I used to drag myself around all day, blaming my fatigue on different factors. Coincidentally, I needed to start swimming for a different health issue I was experiencing. As soon as I began exercising, I saw a tremendous change in my overall energy levels. The more I worked out, the more invigorated I felt throughout the day. Now, exercise is a must in my schedule.

- Penina J.

50 Wellspring | October 2020

At first it was because of a pregnancy, then it was because I was postpartum, and then they were all saying life with a baby is a tired one — but I knew that my fatigue was more than that. I tried different vitamins to become more energized, but to no avail. I started taking Tahua Spring supplements three times a day (one tablespoon of the Spring powder), and within a few days, I felt so much better. Ever since, I continue taking the Spring supplements (albeit a lower dose) and they make a huge difference in my day.

- Rivka R.

- Henya M.

My friend and I were both struggling with extreme fatigue for a long time. I would walk around all day feeling sluggish and lethargic, looking forward to the next chance I’d get to hit the pillow, only to wake up feeling ready for another nap. It was a crazy cycle. I’d wake up late, push through the day, nap in between, and go to sleep early.

Then, through Hashgacha, my friend heard of a natural aloe vera drink (not the typical sugar-loaded ones you find on the grocery shelves) that is meant to energize. She tried it and saw immediate results. Of course, I was next to try it, and baruch Hashem I, too, immediately saw the difference.

Another product we saw tremendous results with were bee pollen supplements. These supplements are known for their many health benefits and upping energy levels is one of them.

A word of caution: make sure you aren’t allergic to pollen before taking these supplements because they can cause extreme allergic reactions.

- Hindy Gottlieb

It might sound basic, but for me this was a game changer, especially considering that I live in Eretz Yisrael, and the summer gets awfully dry and hot. I found that increasing my water intake gave me renewed energy. Dehydration can very often cause extreme fatigue and will inevitably make you feel sluggish and lethargic. After struggling with fatigue for weeks, I became very conscientious with my water intake (more than the recommended 8 cups in the summer) and saw immediate relief.

I learned to carry a water bottle with me at all times. I start the day with two cups of water, have another one before each meal, and another two before going to bed.

Drinking fluids with electrolytes, such as coconut water, will keep you even better hydrated, so opt for that if you can!

- P. Deutsch

After experiencing chronic fatigue for months, I felt like I’d had it. I’d already gone the conventional route, and baruch Hashem all blood work had come back okay. The only vitamin that I was minimally lacking was vitamin B12. Supplementing barely made a difference.

I ended up at a holistic practitioner, who tested me and suggested that I get off white sugar and white flour. I diligently followed his advice, switched to whole wheat/spelt and organic sugar (with thanks to my wife) and voila — I found myself with a sudden indescribable burst of energy. After having made the switch, I started learning of many others who did the same. They all agreed that this switch made a tremendous difference in their energy levels.

- Leib M.

Fatigue does not always stem from a physical issue. In my experience, it was from working at a job that I did not enjoy. I found the work draining and not fulfilling. As soon as I switched jobs, I felt more energized. Perhaps there’s something in your life that you’re currently finding exhausting, such as dealing with an older parent or married child. If you’re just doing your duties every day without anything you look forward to, or if you have an empty nest and not enough to do to fill your time, you may be tired just from the lack of motivation. If this is the case, you may want to start doing something that gives you pleasure, such as meeting a friend for coffee or going to a shiur. In the beginning, getting out could feel tiring, but with time you will realize how you draw energy from it.

- M. G. Dahan First and foremost, take a blood test! My own chronic fatigue was a symptom of an underlying thyroid issue. Chronic fatigue can often be a symptom of mono or thyroid issues, so my suggestion is always to check that out first.

I know this may sound weird but after lots of trial and error, trying to eliminate different foods to get to the bottom of my constant fatigue, I realized that the culprit was caffeine. Yes, caffeine was making me feel tired and lethargic. Although it was hard to wean off this addictive ingredient, I immediately saw great results!

- R. Weiss *Some names have been changed.

coming up next month: Alleviating Constipation Have any tips that worked for you? Please send them our way at info@wellspringmagazine.com.

- L. Moskowitz

Tishrei 5781 | Wellspring 51

Any health information, advice, or suggestions published here are the opinion of the contributor 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.

I find that my sleep patterns and wakefulness levels are very affected by my eating habits. On days that I consume clean foods such as lots of fresh fruits and vegetables, and I don’t eat processed foods, not only do I wake up feeling more energized the next day, but I need less sleep too. For a long time, I used to wake up feeling lethargic, until I picked up on this pattern. Now, if I know I need my energy, I will be extra motivated to stay far away from sugar and processed foods.

Living Well

In Good Shape By Tova Jeremias, PFC

Up to Your Neck

Four Stretches to Loosen Those Joints

If you feel your neck is stiff or sore these days, you’re in good company. Neck pain is one of the most common types of pain among Americans. With the extra time you may be spending at the kitchen counter in preparation for and during Yom Tov (plus all those late-night phone conversations to keep you going!), you’re bound to be feeling the ache. But just as with any other part of the body, exercises and stretches can make the muscles in your neck stronger and more limber. (I also recommend getting a headset so you’re not craning your neck when using the phone.)

Try these moves to loosen a tense neck, ease pain, and increase flexibility. Bonus: A strong neck can help prevent problems with the shoulders, upper back, and arms, too.

1

Forward and Backward Tilt

3

This can be done while you’re seated or on your feet. Keep your moves slow and smooth.

• Start with your head squarely over your shoulders and your back straight.

• Lower your chin toward your chest and hold for 15–30 seconds. Relax, and slowly lift your head back up.

• Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position.

2 Side Tilt Do this while standing, with your feet hip-width apart and arms down by your sides.

• Gently tilt your head toward your right shoulder and try to touch it with your ear. Do not raise your shoulder. Stop when you feel the stretch.

• Hold the stretch for 5–10 seconds, then return to the start position.

• Repeat on your left side. You can do several sets and work your way up to 10 repetitions.

• For an extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips.

52 Wellspring | October 2020

Side Rotation You can do this while seated or standing.

• Keep your head squarely over your shoulders, and your back straight.

• Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.

• Hold the stretch for 15–30 seconds, and then slowly turn your head forward again.

• Repeat on your left side. Do up to 10 sets.

4

Shoulder Roll This is best done in a standing position.

• Raise your shoulders straight up and move them in a circle going forward. Do this 6 times.

• Return to the start position, and make another 6 circles, this time going backward.

Caution: You will feel some tension in your neck muscles when you stretch but you should not have pain.

If you do, stop right away and talk to your doctor.

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Constant, ongoing practice is the only way to guarantee that movement and muscle memory is maintained throughout an individual’s life span. Wellbound’s Kidz Thrive™ program ensures that your child maintains ongoing practice with a specialized HHA under the supervision of licensed therapists, with additional therapy services to help them thrive.

Call or WhatsApp your Patient Advocate Shimon Braun at 347.628.1962

718.400.WELL (9355) WellboundSpecialNeeds.com 2004 McDonald Ave, Brooklyn, NY 11223

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Living Well

Ask By Laura Shammah, MS, RDN

With a Pinch of Salt How to Limit Sodium Intake

Question: As a health-conscious parent, I invest so much effort into serving dishes consisting of healthy ingredients, so that my family is well-nourished. However, some of my kids, especially the teens, have a habit of always adding salt to their food. I often wonder if the healthy vegetable or chicken dish loses its nutritional value when we spice it with that extra dose of salt. If yes, what are some tips you can offer to reduce sodium intake?

Laura's response: As typical Americans, most of us like to add that extra sprinkle of salt on anything from popcorn to eggs — and even on sweet foods. On a typical day, we quickly surpass the recommended 2,300 milligrams of sodium. Nowadays especially, with such an abundance of takeout and processed foods, we can easily exceed the limit. As you mentioned, going overboard with sodium does have its negative consequences. Too much sodium can increase the risk for high blood pressure, osteoporosis, stroke, and some other medical conditions.

However, here’s the good news: Salt isn’t typically a huge problem for someone unless they’re consuming way more than the recommended daily intake, or they’re suffering from various medical conditions. But here’s how you can help ensure

54 Wellspring | October 2020

that you and your family don’t exceed the limit. First, realize that you’re off to a good start. Preparing your own healthy dishes, while limiting processed seasonings and sauces, generally guarantees that the dishes do not contain too much sodium — especially as compared to takeout foods.

Furthermore, it’s important to get into the habit of checking labels. You’ll be surprised to take note of the sodium content of some foods. Canned vegetables, for example, contain significant amounts of sodium, which may be surprising, since they’re vegetables after all. Salad dressing can also contain unexpected levels of sodium. Two teaspoons of some dressings can pack in the same amount of sodium as three ounces of potato chips. Instant soup, too, is sodium-dense. Don’t be fooled by low-calorie labels. Always check the nutrition labels to make sure that the sodium level is less than 400 milligrams per serving.

Another important tip to keep in mind is to consume an

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YOUR NEEDS.

Families often feel discouraged from seeking special needs services because they fear that their

commercial insurance, employment status, and household income will automatically disallow them from receiving the Home Health Care that their child is entitled to. Let Wellbound Certified Home Health

Agency help you access Medicaid supported therapies. We provide many more goal-focused services at more Medicaid-approved hours than you currently receive.

Call or WhatsApp your Patient Advocate Shimon Braun at 347.628.1962

718.400.WELL (9355) WellboundSpecialNeeds.com 2004 McDonald Ave, Brooklyn, NY 11223

PEDIATRICS AT HOME

WELLBOUND PROVIDES HHA'S, RN'S, ST, OT, & PT IN NYC & LONG ISLAND

Living Well

adequate amount of potassium-rich foods. This mineral helps draw sodium out of the body, thereby balancing out the negative effects of sodium intake (see sidebar). Additionally, drinking enough water ensures that the body keeps eliminating extra salt. However, be cautious not to drink too much water. Drinking water in too large doses—which is generally over 50% of one’s body weight in ounces—can cause a loss of too much sodium. Sodium, in healthy quantities, is a much-needed mineral,

after all. It helps the body keep fluids in a normal balance, and plays a key role in normal nerve and muscle function.

While sodium should not be feared altogether, we should be wary of foods that contain too much of it. As long as you and your family generally consume homemade food, and you learn to check the sodium content on nutrition labels, enjoy the extra sprinkling.

Potassium to the Rescue

But It’s Healthy Salt!

Potassium is a key mineral that the body relies on heavily to function properly. One of the chief functions of potassium is to balance out the negative effects of sodium, hence its reputation as the number one food to lower blood pressure. Most people fall short of their potassium goals of 4,700 milligrams per day. Therefore, you may want to take a look at this list of potassium-rich foods, and try to incorporate some into your and your family’s diet. Keep in mind that too much potassium can be dangerous (this most commonly happens from taking supplements), so up your intake by eating healthy instead of supplementing unless advised by a doctor.

According to the Academy of Nutrition and Dietetics, all salts — table, kosher, Himalayan, etc. — contain the same amount of sodium by weight. While the healthier varieties may contain a higher mineral count, the sodium level is identical. Chemically speaking, there is no difference between kosher salt, sea salt, and table salt.

However, sodium and mineral content are not the only characteristics that determine nutrition in salt.

How processed the salt is also makes a difference, which is why you may want to opt for sea salt, or Pink Himalayan Salt, over table salt.

Table salt is created by superheating natural salt to 1,200 degrees Fahrenheit, which destroys most beneficial compounds. Fortified with essential iodine, table salt is also bleached and devoid of trace elements, so it's certainly not the healthiest salt you can shake. This type of salt can often contains additives to slow moisture absorption so it is easy to sprinkle in your salt shaker.

Kosher salt, a coarse-grained salt made from the salt crystals, is less likely to contain additives like anti-caking agents and iodine.

Sea salt, produced through evaporation of ocean water or water from saltwater lakes, is also less processed than table salt.

Even purer is Pink Himalayan salt, which is hand-extracted from ancient seabeds in the Himalayan mountains in Pakistan (make sure to locate this source on the label). If the salt is authentic (not the artificially colored version) its pink color comes from its rich iron content.

Rich in minerals, this salt contains all 84 essential trace elements required by the body. Pink salt can assist in many bodily functions, such as reducing muscle cramps, promoting blood sugar health and promoting healthy pH in your cells.

⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨ ⇨

avocado bananas beans (especially white) cantaloupe carrots fish kiwi lentils milk oranges peaches potatoes (white and sweet) prunes spinach tomatoes winter squash yogurt

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.

56 Wellspring | October 2020

Care on my standards?

Yesss!

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YOUR NEEDS.

Allow your culturally aware patient advocate to guide and direct you through your Wellbound services.

By becoming a part of the Wellbound family, a designated patient advocate will be at your side to advocate for your standard of home care and to address all concerns, questions and possible changes to your service.

Reach out to Shimon Braun, your liaison in our office, to talk about getting the right care for your child.

Call or WhatsApp your Patient Advocate Shimon Braun at 347.628.1962

718.400.WELL (9355) WellboundSpecialNeeds.com 2004 McDonald Ave, Brooklyn, NY 11223

PEDIATRICS AT HOME

WELLBOUND PROVIDES HHA'S, RN'S, ST, OT, & PT IN NYC & LONG ISLAND

One on One with Wellbound.

HOME CARE SERVICES TAILORED TO YOUR NEEDS.

More than a home care service, Wellbound is a person and family-centered agency dedicated to providing a stronger standard of care for children in the special needs community. We offer a vast array of integrative, multidisciplinary therapies to ensure maximum growth for individuals with special needs.

Our innovative Kidz Thrive™ Program allows skilled therapists to provide hands-on training to help children build integral skills and to teach them independence and socialization. Wellbound Certified Home Health Aides then build upon these skills and provide comprehensive services to children with special needs — right in the comfort of their homes.

With attentive staff and success-focused therapies, we are devoted to creating a better future for the individuals under our care.

Q&A Is Wellbound a waiver service?

Wellbound Home Care is a Certified Home Health Agency (CHHA) providing non-waivered home-based services for pediatric patients. While a waivered service allows for services like Community Habilitation, Respite Services and Prevocational

Services, Wellbound’s non-waivered service allows us to expand on those services to provide extensive individualized care

for children who are diagnosed with Intellectual and Developmental Disabilities. Our extended approved weekend hours and after-school hours allow our trained Home Health Aides to offer more comprehensive services and support during your child’s daily and after-school schedule, providing loving care and assisting with daily activities and household routines.

What if I don’t have Medicaid but I have commercial insurance?

Although enrollment in Wellbound won’t affect your waivered services, our specialized services are best paired with goal-focused waivered services such as community habilitation.

We encourage you to enroll in Medicaid so that we can provide longer hours of care. Our home care services are best utilized through Medicaid, where long term special needs services and entitlements are considered. Our Department of Patient Advocacy is here to assist and educate families on the benefits of Medicaid enrollment.

Can you help with waiver enrollment?

Wellbound is affiliated with all Care Coordination Organizations that service NYC and Long Island. This allows us to help you transition to an intake coordinator at your desired Care Coordination Organization for waiver enrollment. Wellbound will also provide you with home care services while you await your waiver from the state.

What is the difference between HHA and Respite Services?

Home Health Aides are HHA certified and trained to provide active clinical services in the comfort of their home to assist the individual with daily activities, such as bathing, toileting, diapering, etc.

Respite Service is a state-approved service provided by the Office for People With Developmental Disabilities (OPWDD). Respite workers do not undergo any certifications or training, restricting them from providing the hands-guidance that Home Health Aides are trained to do.

What’s the difference between HHA and Community Habilitation?

Community Habilitation is an OPWDD waiver service that is goal-focused. This service targets teaching the individual tasks that enhance independence with daily living skills. Community Hab services are best when paired with Wellbound HHA services for a person-centered approach.

Will I have to pay out of pocket for home care?

Your enrollment in Medicaid allows Wellbound to provide the proper care that your child is entitled to, at no cost to you. Special needs home care services are available for all children diagnosed with Intellectual and Developmental Disabilities as a long term-entitlement, without regard for household income.

PROV ID IN G C AR E F RO M W ITH IN ™

Does enrollment to home care services affect my waivered services?

What if I have Medicaid managed care?

Our Patient Advocacy Department works hand in hand with our Intake Department to ensure that home care services are either supported by your commercial insurance or covered by Medicaid. We understand the restrictions that managed care plans put on your long-term care services. Therefore, we have a team of staff in place to help properly transition from a managed care plan to Medicaid.

Can someone I know provide the home care services?

We love to place familiar faces in the homes of each individual! Refer your trusted workers to us so that your child can thrive under the care of someone they know well. We are glad to place your suggested Home Care Worker with your child, as long as the prospective Home Care Worker is HHA certified, at least 18 years old, does not reside with the individual, and is not the direct parent or guardian of the individual.

Will in-home therapies affect therapy services provided by the school?

Wellbound Home Care in-home therapy services present no conflict with services provided by the Department of Education. Additionally, Wellbound can access the therapy services that are not being utilized by the individual’s school and provide these therapies in the comfort of the individual’s home. Because of this, we were able to provide therapy during COVID-19, utilizing all therapy services entitled to the child.

Do you provide early intervention services?

Wellbound is not an early intervention services provider. We do provide home care services and skills therapy services for babies and children who are diagnosed with Intellectual and Developmental Disabilities, such as Down Syndrome, autism and mental challenges and are covered by Medicaid.

WEL L BOU N D PROVI DES HHA' S , RN' S , ST, OT, & P T IN NYC & LONG ISL A ND

Call or WhatsApp your Patient Advocate Shimon Braun at 347.628.1962

PEDIATRICS AT HOME 718.400.WELL (9355) | 2004 McDonald Ave, Brooklyn, NY 11223 | WellboundSpecialNeeds.com

Living Well

Medical Saga By Esther Joseph

An Illusion All Along

60 Wellspring | October 2020

M

M

What My Anorexia Taught Me About Health

My friends are passing around the donuts and iced coffee, noshing, chilling and having a good time. I’m sitting there watching everyone else eat, eyeing the food nervously, as if it will jump up at me any second. I dare it not to. I don’t allow myself this stuff.

Someone notices and offers me something to eat.

“No, don’t give her that, don’t you remember that Esther doesn’t eat sugar?” A friend sitting across from me winks.

Everyone turns to me. I groan inwardly. I mean, we’ve been through this before and it’s supposedly not such a big deal anymore, but I still get the reactions.

“Wow, you’re so healthy! I wish I could be like that; I eat tons of junk.”

“What, you really don’t like this? Just taste it, it’s good.”

“You have such self-control, how do you do it?”

My stomach aches from loneliness and from being so, so misunderstood. Definitely not from anything I ate, because I haven’t tasted a morsel of the party food. All I had today was a low-fat yogurt and an apple, bought at the store after agonizing deliberation. And therefore, this scene. It’s one that is very, very wrong.

I feel it. I know it.

True, I don’t eat any “bad” foods, but I also don’t eat enough “good” foods. I have very specific rules, constantly changing rules, about what I can eat or can’t eat, and they have nothing to do with health. More to do with calories. In fact, I am so unhealthy that if you would give me a choice of a low-calorie, unhealthy food or a high-calorie, nourishing food, I would take the “less fattening” one in a second. Yep, all I care about is the number on the scale.

And there are signs that are hard to ignore. I’m always cold and weak. My skin is tinged yellow because my liver doesn’t have

energy to process the huge amounts of carotene from the vegetables I’m addicted to. My hormone levels are out of whack from inadequate fat intake. Almost every night, after surviving the entire day on rice cakes, I end up binging on sweet stuff and purging it all. If making myself throw up is normal, if obsessing about weight, calories, BMI, and ingredients is the way to live life to its fullest, then yeah, I’m doing great.

So after years of feeling good about my “self-control,” I’ve come to realize that actually, I’m as far from healthy, in both body and mind. In fact, my friends with their chocolate and their carefree laughter are much closer to the picture of health than I am.

And no — it’s not self-control. It’s not me in control at all.

Some horrible monster has got me in his grip. He has complete control of me, and he makes me do his will. I have no choice. I try again and again to take control, only to see how it’s really not me in control, but my disease.

C

I enter the squishy school bathroom stall and lock the door behind me. I slide to the floor as the tears come. I don’t even know how the teacher reached this topic, but now echoes of words from the classroom discussion swim around my head, taunting me.

“They’re crazy, those girls who starve themselves. They’re just not normal.”

“Yeah, I knew someone who was super thin. She fainted because she hadn’t eaten anything for two days.”

“Anorexia is a mental illness, they need help, nebach.”

“Poor things.”

I blindly yank out a handful of tissues and dab at my eyes before remembering to be careful of my eyeliner. Well, maybe I Tishrei 5781 | Wellspring 61

Living Well

Medical Saga

don’t care. Maybe I even want someone to notice and say something. Because eating disorders are not only anorexia. Suddenly, I wish I was anorexic! If I were thinner, maybe someone would notice. Perhaps then I would get help. I make it my goal to lose as much as I can, at any cost. To become officially anorexic.

I don’t realize that I’m already deep in the clutches of a form of anorexia, a sinister, sneaky disease adept at denial and contortion.

I indulge in a few more minutes of pity, then pull myself together. I sniffle and reluctantly let myself out, because my inner perfectionist doesn’t let me miss too much class. On the way out, I peer in the mirror, rubbing at the dark smudges until they disappear. Good. Then I straighten my shoulders, relax my face, and pull my mask back on. Ready to face the world. Because as much as I want someone to see under the facade to the part of me hurting so badly, I’m just too scared. I’m scared of myself and what I’ve become, of having to face that person.

C

We’re in the school gym. I find it hard to believe that I will be a certified physical education teacher. I mean, I can’t take care of my own body and someone will trust me to take care of theirs?

I feel like a fraud.

Then, someone notices a scale in the corner. Of course, in a room full of girls, that’s a magnet right there. My friend climbs on and peers downward.

“Guys, I lost weight!”

“Good for you! I think I gained, lemme see,” someone nudges her nonchalantly.

They’re all so calm, like this is just another part of their life that they’d like to see some success in. But for me, this is my life.

I start sweating, my mouth goes dry. I wait until most of the girls have drifted away, then step up, my heart in my throat. I dare to take a glance. Oh no, I haven’t lost enough! I’m obviously eating too much. Because even as my brain will scream that I don’t want to eat, something will force me to reach for another fruit, another diet candy, something to put in my mouth to sooth me.

I try to stick to low fat, but it still adds up.

Just before I step off the scale, someone looks over my shoulder.

“Hey, you’re so thin!” she exclaims. “Lucky you.” Right, lucky me. For some reason I don’t feel lucky at all. A prisoner would be a better description.

C

It was a slow, invisible buildup. With highs and lows in every

62 Wellspring | October 2020

sense. Every trauma, every trigger added to the burden that was too heavy for me to carry. I tried to shake it off in any way possible. Each week, month, year brought new rules, new levels of dysfunction. New aspects of a horrid disease that threatened to bury me alive. I had no way out. I felt like I’d reached the depths of rock bottom — only to discover that there is no such thing.

It was a completely perverted quest for “health” and “freedom.” At the same time, and contradicting that entirely, was my obsession with losing, just getting the number down, down, down. I chased after anything that would make me better, cleaner, thinner, more in control. You name it, I tried it. But I only succeeded in tying myself up in bigger knots.

I was, however, an expert at hiding my inner battles. I put on an award-winning show, and would simultaneously laugh while crying inside, as the outside world showered me with admiration and praise.

If only they knew.

Until it all came crashing down.

C

I sit across the doctor and his team in the eating disorder unit in the hospital. My brain is having a hard time processing. This cannot be. Everyone is talking, about me, around me, to me, through me. I don’t hear any of it. I can only think of one thing.

“Why am I here? I’m not even thin!” I burst out, unable to contain it any longer.

They look at me knowingly.

“Esther, you’re very sick.”

But I’m not anorexic, I’m just nuts.

Turns out there are many factors to an eating disorder. They tell me I’m suffering from anorexia type 2, which is kind of like anorexia and bulimia together. The validation is a relief. Oh, and orthorexia. My ultimate best friend and jailor. My monster.

I’m not really in denial, I’m too smart. My illness is smarter, though. It tells me I don’t want to get better, that until I reach my unattainable goal, I cannot stop. I want the world to finally see my suffering. I want to make a point, punish them, maybe punish myself. I don’t know what I want. My brain is too starved and perverted.

But a part of me knows that this way will never work. That the only way out of this is through it. So, I promise to try.

And I do try. I listen to the rules, though they seem impossible. No more exercise, no fruits and vegetables, no whole grains.

None of the things that I used to survive, that made me feel good

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Medical Saga

and in control.

“They aren’t healthy for you, they feed your disease.”

That doesn’t make sense to me! It can’t be that sports is bad.

I’ve been active my whole life. And processed food is not good for anyone; it leaves you sluggish and bloated, sticks to your arteries. I could go on and on about the disadvantages, risks and outright dangers of all those trans fats, simple sugars, and preservatives. I know better that all those silly dietitians. I argue heatedly, but of course, that’s just my illness talking.

C

I need support, so I share with my friends. They’re understanding, if a bit confused.

“But you eat so well!” they exclaim.

If you call cutting out essential food groups eating well, then yes. If you call filling up on only fruits and vegetables eating well, then sure. If being addicted to artificial sweeteners is good, yeah, then of course I eat well.

“And you’re not even that thin! Like, you’re super thin, but you don’t look…” they try to explain awkwardly.

Yes, I know. I don’t look anorexic. Well, how is an anorexic supposed to look? A walking skeleton, with thinning hair and cracked nails? I also thought so. Turns out there are many levels to anorexia before reaching a place of no return. One day I’ll be grateful I stopped before I got there.

C

As part of my fitness training, I have to take a nutrition class.

The irony. The hospital staff cautions me not listen to a word I’ll hear; they claim these people are all quacks who end up giving everyone eating disorders.

The naturopath teaching us is very sweet. And in retrospect, pretty smart. But I can’t let myself believe anything she says, or I might relapse. On the one hand, I hear my doctors cautioning me. And my eating disorder is pulling me from the other side.

Who will win this tug of war? Already, I feel myself weakening.

I start obsessing about all the harmful, fattening, damaging stuff entering my body. What to do? Do I want to be healthy in body or in mind? Do I have to choose one?

C

“Esther, it would be great for you to exercise.”

I stare at my new therapist in shock. She’s the first one to treat me since I left the hospital, where we finally had to admit that they couldn’t help me. They got my body back to normal, but my head is as sick as ever. I’m skeptical anyone can help me with that, but I’m losing hope and I’m willing to hear what she has to offer.

“It would do wonders for your mood. You know, without exercise, other treatment has much less of a chance of being effective.” I know that, but I thought that for me it wasn’t healthy.

“Everything can be healthy when done in the right way.”

I’m excited. Does that mean I get to do the things I love?

Maybe make a career out of sports, like I’d dreamed of and

64 Wellspring | October 2020

trained for?

So I won’t have to eat garbage, only foods that I feel good consuming?

And, dare I imagine, not have to carry around that extra weight that I was told I should not lose again, but be thin again and still be healthy?

C

The next shocker is from my sponsor, with my dietitian’s backing. No sugar. No fruit juices. No white flour. No processed grains or starches in any form.

I’m thrilled. Then I feel guilty. This can’t be okay.

“But I thought it’s not healthy for me to restrict anything,” I wonder aloud.

“Right, but these foods are triggers for you, they spike your blood sugar and make it crash. To be free of those cravings, it would help to stay away from these foods.”

What about all of the other unhealthy things that I’m scared to eat?

“Oh, those are fine.”

Wait, but I don’t want to put that trash inside me! I’ve heard too much of the horrors of all these things. But then if I’m choosing not to eat that, shouldn’t I cut out all those other things again? Or will my mental health pay the price?

I need to think about this. What is healthy? What does it mean, in general, and for me? It is even a goal, or a means to one?

Why am I doing what I do?

I now take a good look at my life. I ask questions, argue, research, think things through. I become more extreme at first.

And then I decide to start letting go, because I may have found my answer.

Healthy is not going on magic diets, following the latest fads, cutting out any food that may have been proven to cause cancer in mice.

Being healthy is doing what works for my body, for my mind, for me. It means figuring out what my goal is and what serves that goal.

Most importantly, I started to learn that for me, to be healthy is to be free. Free to live my life.

C

I understand now that not only was it never about health; it wasn’t about weight either. It was about trying to be perfect, to control at least one thing when my emotions overwhelmed me. It was about running, fruitlessly attempting to escape my demons, my traumas, my fears. Only once I could separate my eating from my fears, and stop using food to numb myself, was I able to find the courage to go through everything inside. And that’s when I started living.

I wish I could say that I’m free now. I don’t know if I am, I only know that I’m on my way. And I also know that freedom is not about being in control, it’s about letting go. Because we never were in control. It was an illusion all along.

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Draw the

Water with Joy

Water, which comprises about 65 percent of the human body, is at the crux of our survival. Can a resource so ubiquitous be the â&#x20AC;&#x153;silent medicine?â&#x20AC;?

By Shiffy Friedman 66 Wellspring | October 2020

Tishrei 5781 | Wellspring 67

Living Well

Cover Feature

When we sat down to brainstorm ideas for our Sukkos feature, I knew I wanted to focus on a topic that would pertain to as many readers as possible. Assuming that finding a subject that relates to every single one of you would be impossible, we figured we’d opt for something close. That is, until we thought of water. Not only does this substance comprise about 65 percent of our makeup, this is the resource we can’t go without, ever.

And there’s more. Since creation, water has served as a healing method for various ailments. Through this freely available and accessible resource, Hashem has granted us what has become known as the “silent medicine.” It’s all there for the taking, except we don’t get to hear much about the medicinal properties of this wondrous substance — because the pharmaceutical industry wouldn’t invest in researching such a non-profitable entity.

Source of Joy

In the times of the Beis Hamikdash, one of the celebratory Sukkos highlights was the Simchas Beis Hashoeivah, during which the Yidden rejoiced in the drawing of water for the nisuch hamayim, along with much fanfare. During this ceremony, the most distinguished of Yidden famously juggled with torches of fire (as many as eight!). The Gemara also relates that Reb Levi juggled eight knives in front of Reb Yehuda HaNasi, Shmuel juggled eight full glasses of wine without spilling a drop, and Abaye juggled eight eggs at a time. With sights like these, it’s no wonder that Yehoshua ben Chananya remarked, “For all the days of the water drawing, our eyes saw no sleep.” While the deeper reasons for this celebration are numerous (see sidebar) there is simple joy inherent in water: it is the substance that sustains life.

In some organisms, up to 90% of their body weight comes from water. About 65% of the human adult body is water. Our two most vital organs, the brain and heart, are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones weigh in at 31% water. That’s a lot of water in a relatively solid structure, all the more reason for us to explore what it is about this substance that generates optimal functioning.

68 Wellspring | October 2020

The More Vital, the Less Scarce

As the Chovos Halevavos writes in Sha’ar Habechinah (Chapter 5), the more a resource is needed by mankind, the more freely available it is. The primary example of this is air, which is of paramount importance for the sustenance of life and is thus found everywhere. Water is next in significance and is therefore available in abundance. Non-vital materials, on the other hand, like gold and diamonds, are more scarce. The abundant availability of water doesn’t detract from its tremendous value. The contrary is true.

Ten US Cities with Purest Tap Water Guess which city snagged a spot on this list? New York City is right at the top. Its water comes from the Catskill Mountains reservoirs and is relatively clean, sweet, and full of minerals. It travels over 125 miles to reach your taps. Other cities include Stevens Point, Wisconsin, Chicago, and Denver.

Spring or Purified?

Which is better for you? Purified water is highly treated drinking water that does not contain the chemical compounds found in the public water supply. According to the US Food and Drug Administration (FDA), it is “produced by distillation, deionization, reverse osmosis, or other suitable processes” and also may be called “demineralized water, deionized water, distilled water, or reverse osmosis water.”

Spring water is “derived from an underground formation from which water flows naturally to the surface of the earth at an identified location, may be collected at the spring or through a bore hole, tapping the underground formation that feeds the spring,” according to FDA guidelines.

Both types are FDA and EPA (Environmental Protection Agency) regulated. The EPA regulates public drinking water (tap water), while the FDA regulates bottled drinking water.

Compared to purified water, spring water goes through very little distillation since the goal is to keep the minerals that naturally occur. To meet FDA standards, bottled spring water is required to be tested and filtered for any sediment. Purified water can come from any source since it is the process of removing the impurities that makes it purified water.

To put it simply, spring water and purified water can theoretically come from the same source, but purified water undergoes a more rigorous purification process.

The choice between the two depends on access and personal preference. People who like spring water like the taste of its natural minerals. Others prefer purified water that has been clarified through high-grade water purification systems installed in homes or businesses.

Tishrei 5781 | Wellspring 69

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Eight Cups or Not?

According to the Rambam, one should drink only when he feels thirsty. However, as Rabbi Yechezkel Ishayek notes in To Your Health, nowadays, most people are not engaged in manual labor and we spend most of our time in a temperature-controlled environment. If we were to drink only when thirsty, we could easily come close to the point of dehydration. Thus, he recommends drinking not only when we are thirsty, but an ample amount to keep the body functioning optimally.

While there are no scientific studies that support the recommendation to drink eight glasses of water per day, the recommended amount of water for an average healthy individual is a bit more than half a fluid ounce per day for every pound of body weight. For example, an individual who weighs 132 pounds should drink a bit more than 66 ounces per day.

Since we don’t feel thirsty unless we lack a great deal of water, drinking only a few cups will cause one to feel that his thirst has been quenched even when the body still requires more. Thus, it is a good idea to keep track of daily water intake, such as by designating a special bottle for the amount required. Consuming a diet that is rich in produce also provides the body with much-needed hydration. In general, the more processed a food is, the less hydration it provides.

Just Right

While drinking fluids is vital to digestion, if it is done at the wrong time it may hamper the process. The wrong time is during a meal, which is considered from twenty minutes before until two hours thereafter.

According to the Kitzur Shulchan Aruch, “One should not drink water before a meal, since it cools the stomach, preventing the food from being digested as it should be.” Since fluids leave the stomach within twenty minutes, the perfect time to drink prior to eating is until twenty minutes before the meal. The exception is before breakfast, when the stomach is empty. In that case, ten minutes is enough.

The Rambam writes that “During the meal one should drink no more than a small amount of water mixed with wine. Only once the food has begun to be digested may one drink a moderate amount.” Thus, it is inadvisable to drink until two hours after a meal, which is the first stage of digestion, since the fluid will dilute the saliva and gastric acids.

Once this becomes a habit, and your diet consists of healthful, hydrating foods (processed foods generally induce thirst), you will realize that not drinking during meals is not as challenging as it first appears to be.

When Drinking Is Not the Solution

One of saliva’s many functions is to form a protective coating on the walls of the esophagus and stomach.

Therefore, individuals who constantly sip fluids are actually diluting their saliva and preventing it from doing its job — which can cause health problems. The continual need to drink may have nothing to do with thirst.

For example, a person may be congested, so that he’s breathing through his mouth, unduly drying his lips and tongue. In such a case, treating the congestion is the solution, not added drinking. Excessive drinking, just like too little fluid intake, is detrimental to functioning.

(Source: To Your Health)

70 Wellspring | October 2020

Pure Water First

At your Yom Tov meals, and all meals throughout the year, you’re best off providing only plain water to your family and guests. (For yourself, be mindful to drink only beforehand and two hours after, whenever possible.) However, if you’re setting out juices or sodas, make sure to quench your thirst with water first. Save the others for dessert.

Constipation Prevention

According to Dr. Chayala Englard, a specialist in women’s health and pelvic floor rehab, starting off your day by drinking two tall glasses of water goes a long way in preventing constipation. Even before you go for that cup of coffee, take this step to help encourage smoother elimination.

Studies have shown that mineral water that’s rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation.

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Headache First Aid

Feel a tension headache coming on? The very first question to ask yourself is if you drank enough today. Research has shown that a headache is one of the most common symptoms of dehydration. For example, a 2018 study in 393 people found that 40% of the participants experienced a headache as a result of dehydration. Whatâ&#x20AC;&#x2122;s more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.

A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms. Plus, 47% of the subjects who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect.

Often, all it takes is gulping down two to three cups of water to experience immediate relief.

Junior Hydration

While adults who are mindful of their water intake can easily get their necessary hydration on a daily basis, kids are more at risk of dehydration. They need water even before they reach a point of thirst to ask for it. Get into the habit of giving your child bottles filled with water every few hours.

Even if the child prefers juice or milk, have them drink water first.

Therapeutic Pluses

In addition to supporting physical health, water has the ability to aid in relaxation and mental health. For many, the sensory stimulation of warm running water generates a sense of calm. For others, itâ&#x20AC;&#x2122;s the sound and sight of water. Simply watching the ebb and flow of the tides, or even just listening to the sound of waves, may help reduce stress and headaches, facilitate better sleep, and ease an individual into a meditative state.

72 Wellspring | October 2020

Liquid Fuel

Food is generally considered the body’s fuel, but so is water. Drinking ample water is vital for all systems in the body. Here are six evidence-based benefits: 1. Helps maximize physical performance If you don’t stay hydrated, your physical performance can suffer. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat. This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.

Ample hydration has been shown to prevent this from happening, and it may even reduce the oxidative stress that occurs during high intensity exercise. This isn’t surprising when you consider that muscle is comprised of about 80% water. If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.

2. Significantly affects energy levels and brain function The brain is strongly influenced by our hydration status.

Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function. A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.

In a 2011 study published in Journal of Nutrition, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.

Members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.

3. May help treat kidney stones Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they’re less likely to crystallize and form clumps.

Water may also help prevent the initial formation of stones.

4. Can aid weight loss Since water can increase satiety and boost the metabolic rate, some evidence suggests that increasing water intake can promote weight loss. A 2013 study in 50 young women who were overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements (Journal of Clinical and Diagnostic Research).

The timing is important too. According to a 2008 study published in the Journal of the Academy of Nutrition and Dietetics, drinking water half an hour before meals is the most effective in supporting satiety.

Drinking water on an empty stomach may help burn fat.

This explains why, in the times of the Gemara, individuals did not drink water on an empty stomach (Shabbos 109b), while nowadays it is recommended. Back in those days, when people engaged in strenuous physical labor, fat was vital to functioning. Nowadays, excess fat is extraneous and detrimental to health.

5. Rids the body of toxins Especially nowadays when so much of the food we consume contains compounds that require excretion, sufficient water intake is vital in ensuring a smooth detoxification process.

Water also detoxifies the body by removing waste products produced by the cells. The cells must continuously be repaired to function optimally and break down nutrients for the body to use as energy. However, these processes release wastes — in the form of urea and carbon dioxide — which cause harm if allowed to build up in your blood.

Water transports these waste products, efficiently removing them through urination, breathing, or sweating.

6. Cleanses the skin In addition to flushing out toxins from the body, drinking water may help to prevent acne and promote clear skin by detoxing the skin, as well. Since dry skin can trigger excess oil production, which could contribute to acne, keeping skin properly hydrated may go a long way in keeping skin clear.

Tishrei 5781 | Wellspring 73

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Cover Feature

Electrolyte-Enhanced Beverages

Electrolyte water is infused with electrically-charged minerals, such as sodium, potassium, calcium, and magnesium. Sometimes, electrolyte water may be referred to as mineral water or alkaline water. In fact, sea water and tap water even contain electrolytes in the form of various kinds of salt.

While it’s unnecessary to drink electrolyte-enhanced beverages all the time, they may be beneficial during prolonged exercise, in hot environments or if you’re ill with vomiting or diarrhea.

This recipe compares to commercially manufactured electrolyte drinks, such as Gatorade or Powerade.

1½-2 cups water juice of ½ lemon ⅛ to ¼ tsp real sea salt, Himalayan salt, or Celtic sea salt 2 tsp raw honey, optional

Water FYI

_1 Nearly 97% of the world’s water is salty or otherwise undrinkable. Another 2% is locked in ice caps and

glaciers. That leaves just 1% for all of humanity’s needs — all its agricultural, residential, manufacturing, community, and personal needs. _1 Water regulates the Earth’s temperature. _1 About 6,800 gallons (25,700 liters) of water is required to grow a day's food for a family of four. _1 An acre of corn will give off 4,000 gallons (15,000 liters) of water per day in evaporation. _1 Cucumbers are comprised of 95% water.

Water's Spiritual Message

For us Yidden, water is an especially spiritual vessel. Symbolic of Torah, it is also the essence of purity.

Immersing in this substance renders a newcomer to Yiddishkeit a part of our nation. On Sukkos, especially, we cull a powerful message from water. At all other times, the karbanos were offered with nisuch hayayin, with a libation of fine wine on the altar. It was on Sukkos that nisuch hamayim, libation of water, took place instead.

The message behind this exception was what brought such joy to the hearts of the Yidden during the Simchas Bais Hashoeiva. While fine wine is symbolic of the upper class, of a more refined, processed product, water is the most basic and simple of substances. On Sukkos, through accepting water in place of wine, HaKadosh Baruch Hu conveyed a message to all of Klal Yisrael: I love each and every one of you, regardless of what your status appears to be on Earth. Although our mitzvos may not be perfect and we may fall every now and then, if we invest our efforts to serve Hashem properly, our service is readily accepted.

74 Wellspring | October 2020

Living Well

Health Personality By Esther Retek

Cup of Tea With:

A

Almost three decades ago, when Dr. David Schechter was a young student at NYU University Medical School, he experienced chronic knee pain for months. “I went from doctor to doctor,” he recalls of those times — which would eventually become a very influential period on his life and practice, “but none of my and their efforts were met with success.” Then he decided to pay a visit to Dr. John Sarno, seeking a regimen for intensive physical therapy, perhaps.

“At the time, Dr. Sarno was a physiatrist [Physical Medicine/Rehabilitation Doctor],” Dr. Schechter explains. “I thought he might have some specialized treatment for me.”

Knowing what Dr. Sarno is currently famous for, what followed would not surprise us now. But back then, it was not what Dr. Schechter anticipated.

“When I told him about my knee pain, he said ‘I don’t know if you’ll accept this, but 95 percent of chronic pain is psychosomatic.’ Of course that threw me for a loop; that was not what I was expecting to hear.” But it was that initial visit, the recovery that ensued, and Dr. Schechter’s passion for what would become known as the Sarno Method, which catapulted the flourishing practice he maintains until this day.

Ongoing research continues to highlight the vital role of the mind and emotions as the cause for a range of illnesses, but Dr. David Schechter can best be described as one of the pioneers in the field. Having been taught and greatly influenced by the esteemed Dr. Sarno himself, he has treat-

76 Wellspring | October 2020

David Schechter, M.D. Board Certified in Family/ Sports Medicine OCCUPATION: Physician; Author

LOCATION: Culver City, California (Los Angeles)

PASSION: Empowering people to get healthier

WISHES PEOPLE WOULD KNOW: How powerful the mind-body connection is.

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Health Personality

ed thousands of patients personally, and taught tens of thousands more via lectures, podcasts, books, and courses.

“When Dr. Sarno gave me that response during that first visit, I instinctively knew there was truth to his statement,” Dr. Schechter shares. Being aware of his self-critical personality, and the stress he was experiencing at that time, Dr. Sarno’s notions resonated with Dr. Schechter, and propelled him to attend a seminar the former was to deliver to his patients the following Monday. “At the seminar, he explained the brain and pain mechanism. The concept made a lot of sense to me — that the stress and worry of medical school, my lifestyle at that point, along with how I was approaching the experience, were all contributing to and causing the actual pain in my knee. That was my initial exposure to the mind-body connection. Dr. Sarno’s approach to pain was quite different from anything else I had learned until that point.

“I went home that night and felt like a heavy weight had been lifted off me, that there was hope I would eventually get better.

Slowly, over the next few weeks, all the while attending Dr. Sarno’s seminars [at that point he hadn’t written any books on the matter], I was experiencing less and less pain. I went back to being more and more active. I took up running and basketball again and was able to walk without pain. When I initially shared my experience with different medical students at school, I was met with skepticism and doubt.”

Still, Dr. Schechter was unfazed: he’d felt the magic in his own skin. “It was then that I decided to pursue a career in the mindbody field. It was really my own experience that I’ve since learned how to translate into the care of my patients.”

From there, Dr. Schechter trained under Dr. Sarno, working closely with him for a full summer and beyond. Dr. Schechter was later certified in Family Medicine and Sports Medicine. After moving to the West Coast and presenting the methodology there, he became Dr. Sarno’s go-to recommendation for patients in the region seeking to be treated.

The Methodology Simplified

The brain is complex and doctors and scientists are constantly discovering new aspects of the mind-body connections. It is therefore difficult to explain the technical process of how this method works. But Dr. Schechter shares a simple example. “I think everyone reading this has, at some point in their life, been embarrassed.

And if you’ve been embarrassed, you’ve probably had your face flush. Somebody said something and reflexively your blood vessels expanded, allowing more blood to your face. This is but one, sim78 Wellspring | October 2020

ple, everyday example of the relationship between your emotions and physical reactions.”

He further notes that it’s not that you’ve been touched, or given a chemical, but rather a result of your brain understanding the words as an embarrassment. If you wouldn’t understand the speaker’s insult due to a language barrier, you wouldn’t be blushing. As a direct result of this emotional sense of embarrassment, there’s a physiological change in your body.

Another classical psychophysiological example, he explains, is the constant need to use the bathroom when one is nervous for an exam or an interview. “The brain is a complex structure and the relationship between emotions and pain is a fascinating and deep one, but this just gives you a hint into some of the thinking and some of the background that you need in order to understand this concept.”

With that in mind, Dr. Schechter explains, there are many people, most of them very high achievers, who may put more stress on themselves than they can handle. A difficult childhood may also contribute to this, as does experiencing more challenging relationships. “We are not referring to serious mental illnesses, such as intense depression — just a stressful lifestyle. This causes changes in the central nervous system, which in turn sends messages to different parts of the body to tighten, stiffen, or to exhibit any other symptom that we experience as pain. Our goal is to be able to impact the emotional aspect of a person with a program of education and a program of getting people to focus away from the body, which is the most productive way of healing it.”

Doctor’s Visit

If you visit Dr. David Schechter, or anyone practicing Dr. Sarno’s method, you can expect a very different routine than the typical doctor’s exam. “First,” Dr. Schechter reiterates, “I will always ensure that you have done the necessary physical examinations and imaging prior to trying Sarno’s method. This methodology is not meant to be used as a means to treat every ailment, but rather when doctors conclude that there’s no structural or chemical reason for your symptoms. You need to differentiate between someone who has had an acute injury, which means there’s a biomechanical issue to deal with. We need to assess the situation: Is this something that I can help out with, something that I have to get imaging on, or something for which I’ll need to bring in my colleagues from physical therapy? Or is this someone who may be dealing with a more lingering type of pain? That is, if you suffer of frequent headaches, responsibly take an MRI, go through the

traditional medical system — and if there’s no medical reason for your headaches, give the method a shot.”

When you come in, the doctor will start with a detailed history of your problem, and of course, he’ll be looking more at the psychosocial angle, in addition to the questions about the location of your pain. “I try to dig deeper into your psyche, feeling around your lifestyle, the type of person you are, and the factors in your life that might cause you the stress that leads to your pain.”

Dr. Schechter broadens the scope from looking purely at the chemical and biomechanical aspects of that individual, to asking patients questions that will include information regarding the stresses in their life, how their relationships are going, and their financial situation. What was their childhood like? What kind of personality do they have? Are they hard on themselves, are they a perfectionist, a people pleaser, do they put a lot of pressure on themselves? These are the common personality traits — but not limited to these — in the people I meet who are prone to this type of pain. Recognizing these personalities will help me with my assessment.

“And as I begin to broaden this view, many of my patients have said to me, ‘Doctor, no other professional has ever asked me these questions.’ That’s because I’m trying to see if they may be a candidate for a diagnosis and treatment program based on this concept of TMS — tension myoneural syndrome, where tension is usually referring to emotional tension. Myo refers to muscle, neural is nerves, and syndrome is the fact that it causes pain but it can also cause other related symptoms.”

If he concludes that a patient indeed suffers from this TMS mind-body disorder, he will suggest an individualized approach to help them heal. The patient will be expected to take some responsibility and follow through with the work. “One of Dr. Sarno’s trademark statements is that education is the penicillin. Abiding by that motto, I will seek to educate the patient on the topic, to explain to him the mind-body connection, debunk previous myths, and ask him to read or listen to further his education on the topic.

Typically, I will then direct him to the right people or approaches that will help him alleviate the stress in his life.” To that end, Dr. Schechter has established a collaborative team of psychologists, therapists, and relationship mentors to connect his patients to the right source of help.

Another powerful technique Dr. Schechter is accustomed to utilizing and recommending is journaling. Indeed, journaling is a key element of the program, where participants write about their feelings, offering a day-to-day overview of some of the things going on in their life — what makes them upset, angry, or happy. “We

also try to connect the dots, to see if something that happened earlier in their life may be contributing to the chronic pain — a very common cause, especially if they have experienced something traumatic. Then the patients come back for a follow-up visit, typically in three or four weeks. We see how they’re progressing, and we ask them to answer further questions and deal with doubts they may have about the diagnosis itself, which is very common,” he asserts.

Not surprisingly, the usual initial response is skepticism. But Dr. Schechter is prepared for that and allows the patients to voice their concerns and doubts, all the while guiding them through it and clarifying the concepts in simplest terms. “Once they see the results of the work, they become the best advocates for the program,” he quips.

The Success

For which conditions has Dr. Schechter witnessed the methodology’s most pronounced success? “Headaches are high on the list, along with back, neck, arm, and knee pain. IBS (irritable bowel syndrome) is another big one and so is TMJ. After biomechanical reasons have been ruled out, these conditions respond very well to Sarno’s method. I know there’s a lot of talk around healing these types of pains with changes in one’s diet and other alternative medicines, but I’ve seen great success in treating them using the mind-body approach.”

The proof is in the success stories. With several of them each week, it’s not difficult for Dr. Schechter to rattle off the ones that come to mind first. “My patients continuously inspire me, as I watch them discover themselves, work out their challenges, and triumph over their weaknesses. Just this week, a patient was lamenting over his pain that has not yet abated despite the work he does. To me though, it was clear that there was a positive change in his attitude, and so I probed further. The patient then confided in me that he’d gotten back into swimming — something he hadn’t done in years — and is biking once again too. I pointed out to him that despite his pain, his lifestyle is undergoing major changes, he’s working out once again, and de-stressing like never before. Truthfully, that is what counts, and ultimately results in the pain ebbing away.”

Another incident, one that he witnesses frequently, is a patient who came in, unable to bend his back, and moved in a robotic and stiff manner. Just a few sessions later, the patient celebrated a milestone: being able to bend all the way down to touch his toes. “One of my patients came to see me after suffering from

Tishrei 5781 | Wellspring 79

Living Well

Health Personality

Got

“

If you’ve ever been embarrassed, you’ve probably had your face flush. This is but one, simple, everyday example of the relationship between your emotions and physical reactions.

Back pain, shoulder pain, knee pain, meniscus, Pelvic pain, migraine headaches, sinus headaches, chronic Fatigue, insomnia, Mono, Chronic stomach pain, IBS, Colitis, Spastic colon,Constipation, Tendonitis, Bursitis, Sciatica Acid Reflux, Heartburn, Seasonal allergies, food sensitivities, chronic lyme diseaseTinnitus, Fibromyalgia, Carpal tunnel syndrome, Bone spurs, Muscle tenderness,TMJ, Facial pain, Vertigo, dizziness, numbness, Eczema, Acne, hives, psoriasis, Anxiety, Panic attack, OCD, Interstitial cystitis, spinal stenosis, herniated disc, neck pain, some arthirits, hypoglycemia,plantar fasciitis, Back pain, shoulder pain, knee pain, meniscus, Pelvic pain, migraine headaches, sinus headaches, chronic Fatigue, insomnia, Mono, Chronic stomach pain, IBS, Colitis, Spastic colon,Constipation, Tendonitis, Bursitis, Sciatica Acid Reflux, Heartburn, Seasonal allergies, food sensitivities, chronic lyme diseaseTinnitus, Fibromyalgia, Carpal tunnel syndrome, Bone spurs, Muscle tenderness,TMJ, Facial pain, Vertigo, dizziness, numbness, Eczema, Acne, hives, psoriasis, Anxiety, Panic attack, OCD, Interstitial cystitis, spinal stenosis, herniated disc, neck pain, some arthirits, hypoglycemia,plantar fasciitis, Back pain, shoulder pain, knee pain, meniscus, Pelvic pain, migraine headaches, sinus headaches, chronic Fatigue, insomnia, Mono, Chronic stomach pain, IBS, Colitis, Spastic colon,Constipation, Tendonitis, Bursitis, Sciatica Acid Reflux, Heartburn, Seasonal allergies, food sensitivities, chronic lyme diseaseTinnitus, Fibromyalgia, Carpal tunnel syndrome, Bone spurs, Muscle tenderness,TMJ, Facial pain, Vertigo, dizziness, numbness, Eczema, Acne, hives, psoriasis, Anxiety, Panic attack, OCD, Interstitial cystitis, spinal stenosis, herniated disc, neck pain, some arthirits, hypoglycemia,plantar fasciitis, Back pain, shoulder pain, knee pain, meniscus, Pelvic pain, migraine headaches, sinus headaches, chronic Fatigue, insomnia, Mono, Chronic stomach pain, IBS, Colitis, Spastic colon,Constipation, Tendonitis, Bursitis, Sciatica Acid Reflux, Heartburn, Seasonal allergies, food sensitivities, chronic lyme diseaseTinnitus, Fibromyalgia, Carpal tunnel syndrome, Bone spurs, Muscle tenderness,TMJ, Facial pain, Vertigo, dizziness, numbness, Eczema, Acne, hives, psoriasis, Anxiety, Panic attack, OCD, Interstitial cystitis, spinal stenosis, herniated disc, neck pain, some arthirits, hypoglycemia,plantar fasciitis, Back pain, shoulder pain, knee pain, meniscus, Pelvic pain, migraine headaches, sinus headaches, chronic Fatigue, insomnia, Mono, Chronic stomach pain, IBS, Colitis, Spastic colon,Constipation, Tendonitis, Bursitis, Sciatica Acid Reflux, Heartburn, Seasonal allergies, food sensitivities, chronic lyme diseaseTinnitus, Fibromyalgia, Carpal tunnel syndrome, Bone spurs, Muscle tenderness,TMJ, Facial pain, Vertigo, dizziness, numbness, Eczema, Acne, hives, psoriasis, Anxiety, Panic attack, OCD, Interstitial cystitis, spinal stenosis, herniated disc, neck pain, some arthirits, hypoglycemia,plantar fasciitis, Back pain, shoulder pain, knee pain, meniscus, Pelvic pain, migraine headaches, sinus headaches, chronic Fatigue, insomnia, Mono, Chronic stomach pain, IBS, Colitis, Spastic colon,Constipation, Tendonitis, Bursitis, Sciatica Acid Reflux, Heartburn, Seasonal allergies, food sensitivities, chronic lyme diseaseTinnitus, Fibromyalgia, Carpal tunnel syndrome, Bone spurs, Muscle tenderness,TMJ, Facial pain, Vertigo, dizziness, numbness, Eczema, Acne, hives, psoriasis, Anxiety, Panic attack, OCD, Interstitial cystitis, spinal stenosis, herniated disc, neck pain, some arthirits, hypoglycemia,plantar fasciitis, Back pain, shoulder pain, knee pain, meniscus, Pelvic pain, migraine headaches, sinus headaches, chronic Fatigue, insomnia, Mono, Chronic stomach pain, IBS, Colitis, Spastic colon,Constipation,

Yo u ’ v e t r i e d e v e r y t h i n g . . .

Doctors, medicine, injections, surgery, therapies, vitamins, alternative medicine

AND YOU’RE STILL SUFFERING?

Tendonitis, Bursitis, Sciatica Acid Reflux, Heartburn, Seasonal allergies, food sensitivities, chronic lyme diseaseTinnitus, Fibromyalgia, Carpal tunnel syndrome, Bone spurs, Muscle tenderness,TMJ, Facial pain, Vertigo, dizziness, numbness, Eczema, Acne, hives, psoriasis, Anxiety, Panic attack, OCD, Interstitial cystitis, spinal stenosis, herniated disc, neck pain, some arthirits, hypoglycemia,plantar fasciitis

Stop wasting time and money with trying things that only temporarily relieve pain

”

headaches for over 30 years! After a few weeks, he commented at one of the check-up visits that he hasn’t had a headache in a long time — a situation that he doesn’t recall occurring for years.”

While this anecdote is not a novelty, it tells of the method’s efficacy, considering that many of the patients that Dr. Schechter sees have been living with their pain for years. Most of the patients he treats have already been to experienced practitioners trained in medicine, physical therapy, chiropractic, or podiatry, and have tried unsuccessfully to address these biomechanical issues. “But those patients weren’t getting better, and therefore we have to look at the most complex structure in the human body — the brain, along with the mind and the emotions, to get an answer to their problems and relieve them of chronic pain.”

Now, What?

While Dr. Schechter is highly confident in the efficacy of the method, he is quick to throw in a word of caution. “People get overly hyped up when they discover the power of this methodology and try to apply it in every area. Sarno’s method, however, requires education and knowledge before one can apply it, and it needs practice. Of course, if you heard how it worked for your friend, neighbor, or relative it can work for you, but you need to learn the skills in order to apply it correctly. There are so many wonderful resources and people who are skilled at the subject whom you can reach out to.”

Thousands across the globe have been healed through the

SARNO METHOD

Listen to top doctors, trained under Dr. Sarno, teaching you how to get rid of your pain

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Lectures ar e prerecorde d.

Listen at yo ur own convenienc e.

The way Dr. Schechter sees it, “We are more than just our bones and flesh. We are human beings with life experiences, a childhood and past, different personalities, and challenges — that all contribute to the human experience. And when our mind is not in a steady place, it can generate pain in different areas.” His advice in a nutshell? Speak of your emotions, write them down, sort them out, and learn to deal with them in an effective manner so you can be your best emotional, and also physical, self.

80 Wellspring | October 2020

CALL NOW TESTIMONIAL

Dr. David Schechter can be reached via Wellspring.

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929-600-9900

I was suffering from severe chronic headaches, stomach pains and chronic fatigue. I went around to top specialists, who prescribed medicines but nothing really helped. B’’h I learned about the sarno method, which was the yeshuah to get rid of all my pains. M.R. Flatbush To hear their full free testimonials and many more call 929-600-9900 press option 3

>

HEART.WORKS

Don't be y b d e t c a distr . ' g n i r r e h d e the 'r

How do you Tam Tam? manischewitzco

Living Well

Journal

Healthy-Ish How I Lead a Healthy Lifestyle, with Some Help from My Wife

By Aryeh Leib

There’s always this one guy who shows up to work with a salad in his bag, right?

So that’s me.

I know we men, especially in the frum world, are supposed to be having knishes and donuts and turning down every offer to taste that broccoli, but then there’s me.

Gedalya from receivables comes in empty-handed (he’ll run out for a Danish soon), Shua’s wife packs him up some rolls with tuna (good for him), the others usually snoop around the coffee station, nibbling on some stale cookies until lunchtime — and then there’s me. I walk in with a neatly packed bag, my trusty salad container inside filled with all kinds of greens, along with a protein at the side. And surprise, surprise, I don’t gag. It’s good food. Really good food.

But wait. This didn’t happen in a day. Growing up, I wasn’t like one of those mini-adults who choose cucumbers over candy. Never. I wonder if all the cucumbers I ate in all of my childhood amounted to what I consume these days in one week (yeah, there’s hope for that son of yours). In yeshivah, I subsisted on chummus and schnitzel. By the time I came home and started dating, I’d had my schnitzel fill for life and was on to bigger and better. A good steak was always welcome, the salad on the side went untouched. Mashed potatoes? Sure, pile it on. And who ever says no to a good piece of cake? I had lots of that too and on our side of mechitzah there’s never a dearth of that. There’s the kiddush in shul every Shabbos, with the occasional shalom zachor and vach-nacht and bris.

And don’t forget all those siyumim. So many siyumim, so many reasons to celebrate.

By the time my wife and I were blessed with our third child, I was feeling like an old man. I was low-energy all the time, even after my three-hour Shabbos afternoon nap. Okay, so then I could blame it on the cholent. But why was I also so exhausted on just another Wednesday morning after having gone to bed at eleven? I wasn’t the one waking up to the baby, except if you count the one time I was overwhelmed with rachmanus for my wife Nomi.

It was more than that. There was also the blood pressure issue — my father has been on pills since I know him. And I didn’t like the way my pants were (not) fitting me. It was just uncomfortable all around, but then again — what could I do if I just loved food? What could I do if I wasn’t like those guys who forget to eat? The ones who show up to staff meetings at four and scratch their heads, “Is there something to eat here?

I haven’t eaten yet today.” There had to be some way I would be able to keep having good food, but food that was also good for me. Was that even a possibility?

In this column, I’ll show you how I actually do it. I look forward to sharing recipe hacks too, and tips that work for both men and women who are determined to feed their body right.

To be continued...

Quick-and-Easy Pesto Here’s a quick way to add flavor to all dishes, from fish to chicken to dressing a simple salad. I’ve been making this a lot lately. I intentionally don’t include nuts to keep this as a pure vegetable.

1.5 oz. fresh basil leaves, stems removed (1 packed cup) ¼ cup extra-virgin olive oil Salt and pepper, to taste Blend all ingredients in the food processor, using the s-blade.

Store in an airtight container and enjoy. Lasts in the refrigerator for at least one week.

This recipe doesn’t yield much, but the results are quite flavor-dense. If you want to have more to use more freely, feel free to double or triple the recipe or dilute the pesto in more olive oil.

Tishrei 5781 | Wellspring 83

Living Well

Home Lab By Miriam Schweid

DIY Energizing Spray Itâ&#x20AC;&#x2122;s always a good time to inject the air with some energizing elements, especially when having so much to do leaves you with too-late nights, and you find yourself all blearyeyed in the morning. This blend will help cleanse the air and provide a fresh scent. It may even help you think more clearly. Use in any room, the car, and even your sukkah.

In a 4-ounce spray bottle, combine:

20 drops peppermint oil 10 drops bergamot 10 drops rosemary 5 drops grapefruit oil

Fill most of the rest of the bottle with water, leaving space for shaking well before each use. Makes a great hostess gift!

.‫ מיט א גארטל‬.‫הדר‬

1%

Milkfat

NO COLORS FROM ARTIFICIAL SOURCES

Product of USA

SQUARE PEG

IN A

ROUND HOLE Do you feel "different?"

Victory of a Different Kind Shira Savit

Reviewing Adina's Log Bye Diet, Hello Life

Wellbeing

Feature

88 Wellspring | October 2020

ME, MYSELF, AND THE OTHER Do You Feel Like the Odd One Out? In this poll, we explore the prevalence of the feeling of being “different.” How can this emotion be channeled toward greater self-awareness and self-acceptance?

By Shiffy Friedman

Tishrei 5781 | Wellspring 89

Wellbeing

Feature

Poll Stats Respondents: Location:

150

Age:

3% 10%

5%

Other

12%

Europe

25% Israel

< 20

50 +

62% United States

10%

42%

40-50

20-30

31% 30-40

90 Wellspring | October 2020

Are you different from those around you?

13% No

87% Yes

If yes, in what way?

(Comments are just a sampling of the 150 responses.)

I live in a young kollel community and my husband is the only one who officially works.

I’m the only sister in my family (of seven girls!) who struggles with her weight.

We are the only chassidish family in our out-oftown community.

I’m the only teacher in the high school I work in who’s under thirty. Everyone else seems so experienced and in the know.

Everyone in my neighborhood seems to be somehow related to each other or to know each other from back in the day, etc. I’m the only one who seems “new” here though I’ve been living here for close to a decade.

Most of my friends are stay-at-home moms, but I work full-time.

I feel like everyone around me lives on a more pragmatic plane, ticking off boxes and getting “life” done, but I’m more of a free-flying type. I would choose painting or meditating over going shopping anytime.

I’m divorced with two kids, living among marrieds.

My husband and I haven’t yet been blessed with kids. As hard as it is to live in a neighborhood where families are particularly large, that’s where we want to be.

My parents are the only ba’alei teshuvah in a very frumfrom-birth community.

Almost everyone in my neighborhood ascribes to a specific chassidus, whereas our family has a different Rebbe.

I just got home from spending a few nights at a convalescent home post-birth. I was the only one there who wasn’t spending time in the lactation room, because I can’t nurse.

Tishrei 5781 | Wellspring 91

Wellbeing

Feature

Does this affect the way you feel about yourself?

Do you try fitting in or are you happy to be in your own mold?

12% Not Sure

29% Depends on the circumstances

68%

20%

Yes

No

43% Yes

28% Not at all

My situation is not something I chose for myself, so it doesn’t really affect how I feel about myself.

-

I find that there’s always this voice inside that says, “Why can’t you just fit in?”

-

Yes, I feel like I’m on the outside looking in, like everyone just knows how to be “a part of things” and I don’t.

-

I’m like that square peg in a round hole. The real deal.

There are times when I’m perfectly okay with the circumstances of my life, and then there are times when I wish I could just be “like everyone else.” This especially happens around Yamim Tovim, when my friends spend a lot of time with their extended family, and I don’t have that.

-

It’s not so much about fitting in because as much as I tried after the births of my first few kids, I simply can’t nurse. But I find there are times when I’d rather feed my baby her bottle privately to avoid unnecessary questions and comments.

-

Oh yes! It’s hard for me to admit, but I definitely dress a certain way, which is not necessarily my personal style, just so I could feel more “a part.”

-

I’m very happy with the choices we’ve made in our lives and so fitting in is not an ideal for me. My differences highlight my hashkafic priorities and I’m proud of that. My kids? That’s something we daven for!

92 Wellspring | October 2020

Results With 87% of respondents asserting that they feel different from those around them, we’ve got a nice majority there. The details of those perceived disparities, however, span across a wide spectrum. Some respondents attribute their feeling different to an innate characteristic; most to their individual circumstances or lifestyle choices. All, however, report feeling like the “odd one out” in some way or another.

Whether this emotion impacts their self-image is individual, as well. While some confessed to trying harder to fit in, others celebrate their uniqueness, even wearing it as a badge of pride.

Thus, it appears that it is less about the differentness and more about how the individual perceives it that determines how one feels about their individual life circumstances.

Conclusion The experience of being “different” or “other” is not novel or uncommon. Every human being, every single one of us, is different in our own way. As the Gemara tells us, none of us have the same physical features or opinions. That’s because each of us has our unique purpose in this world. The Rebbe Reb Zusha once said that if he were given the choice to switch with Avraham Avinu, he would still choose to stay Reb Zusha because what benefit would it bring to Hashem? There would still be one Avraham Avinu and one Reb Zusha. Hashem wants each of us to contribute in a way that only we can.

In fact, as descendants of Avraham Avinu, for whom the term ivri, “the other,” was coined, we are accustomed to being “the sheep between seventy wolves.”

Thus, our otherness is what makes us who we are. It is an asset.

However, if this uniqueness becomes a point of contention for us, if we feel uncomfortable in our own skin so that we feel impelled to “fit in,” we are left feeling inferior. We find ourselves “looking in from the outside,” wishing we could be who we aren’t.

Besides for being a fruitless endeavor, trying to squeeze into

a box that isn’t ours only diminishes our quality of life and our ability to maximize our very own potential. Instead of looking to others to learn about ourselves and how we should be, when we look inward to explore our individual wants, wishes, and needs, we are able to fulfill our unique purpose.

Often, our obsession with “the other” and a deep need to “fit in” may stem from residual messages we perceived in childhood from adults—under social pressure—who felt a need to “normalize” us. While there is a place for helping a child fit into society, such as the concept of “al tifrosh min hatzibur,” if our uniqueness is overlooked at best, or denigrated at worst, the endeavor generates more harm than good.

When we find ourselves feeling inferior or separate, apparently as a result of our otherness, it’s important for us to notice the differentiation between the reality and our emotions.

There’s the reality—yes, I am different—and then the feeling. If our circumstances cause us to feel anything other than positively toward ourselves, that’s a sign we’ve somehow perceived that otherness is not okay. As long as we are under that assumption, we will feel inferior. When we learn to embrace our uniqueness, to celebrate it and allow it to guide us, we give ourselves a chance to breathe and grow.

Tishrei 5781 | Wellspring 93

Wellbeing

Feature

BOLD IN MY OWN MOLD When I was a ninth grader, my father sat me down and told me that while I’ll always be well liked, I’ll never feel like I fit in with those around me. He was a hundred percent right!

When he said that at the beginning of high school, it upset me, but now it actually makes me quite happy.

I feel different in terms of what I find important, how I think, and the priorities and things that really matter to me.

My family is also very different. As a teen, this affected me a bit, but now I actually enjoy the introverted side of me and I’m happy and secure in feeling like an individual.

I’m as part of it as I allow myself to be or as much as I want to be. I don’t need to fit in so that I can feel included. I think it’s all in the mind. I wouldn’t want it any other way.

What I would tell others in my situation is just to be confident in who you are and the specific tafkid Hashem created you for. People may try to “typicalize” you but realize and recognize the unique things you have to offer that form you into an individual with a unique task. Rather than seeing it as not fitting in, if you look at it from this perspective, you feel content. ***

I feel different in that social encounters tire rather than rejuvenate me. It seems that most people take pleasure in large group conversations and loud, messy parties, or maybe society has succeeded in creating a pressure that fools so many into believing they really can find no better way to unwind than to sit among dozens of other people who are yacking passionately.

Each of these passionate individuals, I might add, care absolutely zilch about what anyone else is saying; your comment is just a springboard for their next story, thought, joke.

Being an introvert affects my sense of self in how I am perceived. In the worst case, I’m called a snob and in best case, I’m

DEEPER THAN THE SURFACE Contrary to what we may believe, the way we feel about ourselves is not usually a result of technical circumstances.

When we don’t feel positively toward ourselves, one way to ease the discomfort is to attribute it to logical factors. We pair it up with a technical aspect of our life that is different from those around us. This way, we appease ourselves by saying, “So this is

Insights from introverts in an extroverted world called intense, but there’s a vast range between the two. I don’t mind sitting within a crowd and listening, observing, doing my thing. I’d even isolate a partner and dive into a one-on-one conversation. More than once I’ve had that slowly an entire crowd’s babble fizzles out, only to leave my partner and me the center of attention. It’s embarrassing, yes, but also a tiny bit satisfactory.

I love my own company, though, and having a great friend with you all the time is a rare convenience. Me and myself out on a walk or staring out the window in the back seat of a bus is my dream outing.

I’ve tried to make myself part of it, to become more, well, normal. I have this theory that I can share my voice, my thoughts, my perspective, to introduce a piece into the conversation that I can feel comfortable with. It’s a kind of compromise/stretch myself/grow-up-and-out kind of campaign.

It works with my sisters, some friends when they choose to be tolerant, and my husband, bless him. But often people get annoyed when Miss Pretentious Intellectual steps in, and I’ve stopped trying in some settings.

Turns out people like me read social cues a lot better than others, and I hope the irony is clear.

It’s not an issue to be this way in the classroom, and I mean that word in the broad sense. I was a great student in school and continue being a student of life, observing, listening, and implementing. And, much as my lifestyle allows, I try to put myself in “safe” settings when possible. So yeah, I’ve spent many days in Aish HaTorah and many hours on live Zoom shiurim.

If COVID-19 left something positive behind, it was the transition of many shiurim from physical gatherings to online platforms. Esther Wein’s online shiurim, for example, feature back-and-forth discussion and clear source sheets that create the space for my ultimate comfort zone.

It’s not always about the technical difference why you’re not feeling good about yourself.” In essence, however, this feeling is independent of external factors, and is often an emotion we’ve been feeling since childhood. When we learn to accept ourselves as we are, to embrace our unique circumstances and characteristics, we find ourselves feeling more comfortable with all our attributes.

In her practice as an LMSW, Shiffy Friedman realized that her knowledge in psychology was not helpful in healing the infinitely profound nefesh.

An intensive search led her to discover the Torah’s direction toward a more connected life. To sign up to receive Shiffy’s weekly message on this subject, write to emotionalwellnessthroughTorah@gmail.com

94 Wellspring | October 2020

Tishrei 5781 | Wellspring 95

Chezky’s Story H OW W E

B E AT PA N DAS

What's wrong with Chezky? I watch him pace restlessly, his eyes darting nervously to and fro.

Who is this jumpy, anxious eight-year-old?

Chezky’s usual upbeat personality is gone. Now he's bouncing with nervous and irritable energy, punctuated by random, explosive mood swings.

"Vitamins," his pediatrician advises. I run to the pharmacy to buy the vitamins the doctor recommends, a prayer on my lips.

Chezky is beginning to show symptoms of OCD, and his restlessness is at an all-time high.

The vitamins don't help at all. A week later, we're back at the doctor's office. Chezky is beginning to show symptoms of OCD, and his restlessness is at an all-time high. His siblings have learned to tiptoe around him, afraid of being the reason for yet another outburst.

Chezky's doctor orders a full panel of blood work as well as a throat culture. The strep culture comes back negative. The blood work shows that his ASO titers and DNase levels are elevated, indicating a recent strep infection in his blood. These results and his OCD and ADHD symptoms lead the doctor to a diagnosis: Chezky has PANDAS. PANDAS occurs when the child's immune system produces antibodies to attack strep bacteria and it also fights the regular bacteria. Some of these antibodies head to the brain, causing OCD, tics, and other neuropsychiatric symptoms.

The doctor prescribes a 30-day round of Zithromax. I hold Chezky's hand tight as we leave the clinic, feeling hopeful. I'm certain that we've kicked this terrifying episode to the curb.

The antibiotics do their job for 30 days. Chezky seems calmer, almost like his usual, relaxed self. As soon as the 30 days of antibiotics are done, Chezky's tics and restlessness return with a vengeance. Panicking, I confer with the doctor, who prescribes another 30 days of Zithromax.

The medication is not as effective as the first time around and as soon as we complete the 30 days of medication, all the symptoms return, worse than before. Chezky's eye tics, his OCD, his anxiety, and restlessness all come roaring back.

"I don't know what to say," the pediatrician says. "It seems to be an autoimmune issue.

Perhaps try a gluten-free diet?"

We convene with a different doctor in the clinic who prescribes Augmentin. I give it to Chezky for 30 days but there are no positive changes to his condition.

Desperate and determined, I stop into a Williamsburg health food store and purchase all the holistic treatments the salesperson recommends.

Doctors or no doctors, I will find a cure for my son.

What is Imbue?

Imbue is a center where we combine aromatherapy, massage techniques and essential oils to ease physical, mental and emotional ailments.

What are aromatherapy and essential oils?

Aromatherapy is a treatment where we apply essential oils to your skin. Essential oils are natural derivatives from flowers, herbs and trees that are infused with incredible healing qualities.

How does the treatment work?

We run a test to find out which essential oils will work best for your body. Then, our trained practitioner uses a combo of aromatherapy and massage therapy to gently apply the treatments to your skin.

How often can I receive essential oil treatment?

You can receive treatment twice a week, weekly, bi-weekly, monthly or seasonally. We listen to your body’s needs to determine the direction of the treatment.

Which essential oils do you use?

The standard Raindrop Technique used by many practitioners consists of a basic combination of essential oils. At Imbue, we create a customized essential oil blend.

Can my family member perform the treatment for me or can I perform the treatment for my child?

Our practitioners are extensively trained and certified to perform the Raindrop Technique. Our comprehensive knowledge and experience with customizing the specific oils give us the utmost confidence that not just anyone can provide our services.

After how many treatments can I expect to see a difference?

It’s impossible to predict, as the results depend on multiple factors, such as symptoms, severity, frequency, etc. The majority of our clients have seen improvements within the first month.

What are some conditions of previous clients?

We have successfully helped clients with PANDAS, Lyme disease, migraines, back pain, anxiety, colitis, acid reflux and many more.

Other than the Raindrop Technique, what other services does Imbue offer?

We will soon be offering a full array of therapeutic massages at our upscale facility, including Swedish, deep tissue, prenatal, medical, hot stone, and more.

Back home, I call everyone I know, searching for someone anyone - who might have the answers I need. With no information forthcoming, we try a fermented food diet and then a gluten-free diet. But the tics are more severe than ever, and the diets don't seem to help much, so we give up on that tactic, too.

I'm at a dead end. My son is suffering. His siblings want their old Chezky back. His Rebbi has been kind and patient throughout the ordeal, but he's at a loss dealing with a nine-year-old who hasn't learned steadily for nearly a year.

That's it, I resolve. I must put an end to this. I dive into the research again and come across a story about a mother whose child experienced a similar ordeal. Excited and hopeful, I reach out to her to find out what method she used to heal her child.

"It's called the Raindrop Technique," she explains over the phone. This method involves using essential oils and massages to reduce inflammation and kill viruses and bacteria in the spine. I purchase the oils and later that week, begin the regimen.

The improvement is instant! I can hardly believe the transformation that’s happening before my eyes. After the first treatment, Chezky calms down significantly. Diligently, I apply the treatments and become familiar with the oils’ and massages’ healing properties. Within two months, Chezky is entirely symptom-free. Our beloved Chezky is back!

It's now five years later. With Hashem's help, Chezky hasn't experienced a single flare-up. We put the matter to rest, glad that it's all behind us.

And then I get a phone call.

My aunt is on the line, asking me about Chezky's PANDAS experience. One of her kids is exhibiting symptoms, and she needs guidance. I launch into an impassioned speech about the Raindrop Technique and how much it helped us.

"If it helped you this much," she says," why aren't you helping others find this incredible cure?"

She's right, I realize. And Imbue was born. At our center, we use a potent combination of aromatherapy and massage therapy to gently bring our clients back to health. With the help of our certified practitioners, we've helped many children by using the Raindrop Technique.

Today we operate two locations, one in Boro Park and one in Williamsburg. Our office phone continually rings with people asking questions about various ailments. We do our best to help guide them in finding the antidote for their pain and suffering.

Over time, we've fine-tuned and customized our services. We digitally scan each patient to correctly match them with the oils that they need most. The significant results are a welcome reprieve for our clients. Many of them have been searching for a cure for a long while.

One of our clients had kidney surgery scheduled. She came to Imbue for treatment, saying that she has nothing to lose. After a month of treatment, her scans came back completely cleared, and her surgery was BH canceled!

The Raindrop Technique has helped many. If you or anyone you know is suffering and in pain, give Imbue a call at 718.666.3963 or email us at info@imbueny.com. We'll help guide you to a complete recovery.

MASSAGE THERAPY CENTER

Wellbeing

Emotional Eating By Shira Savit

A VICTORY of a Different Kind

Even If We Have Challenges, We Can Still Be Champions “I ate well for three days and then I blew it,” Adina tells me, as she exhales a sigh of despair. “Everything was going so well. I made healthy food choices, stopped eating when I was full…. but then, my in-laws came for Rosh Hashanah and brought a whole assortment of baked goods. Of course I couldn’t ‘insult’ them by not having any, and the brownies looked so tempting, so I gave in.

Everything went downhill from there. I feel like a loser, a complete failure.”

Like many women who are trying to lose weight, Adina is struggling with “staying on the plan” and feels defeated when she “falls off.” Not uncommonly, after a woman misses her own mark, she loses her initial sense of hope and determination and feels like giving up altogether. “If I can’t go one whole week of eating well, then what’s the point of trying so hard?” is a question I sometimes hear. “Maybe there’s no point in even trying to eat healthy during this 98 Wellspring | October 2020

Yom Tov season?” is another concern. I teach the women I work with that even though we have challenges, we can still feel like champions.

Since we are human beings, and not robots, we are sure to have ups and downs, wins and losses, progress and setbacks — not only with our eating, but with many aspects of life. In fact, the Bais Aharon, Rav Aharon of Karlin, says that the yetzer hara wants the despair that comes after we sin even more than the aveirah itself.

To be clear, I am not inferring that overeating or struggling with food is an aveirah. However, we must recognize that the despair that accompanies a food “slip” is coming from the yetzer hara’s voice: “Give up because there is no point in trying — you're never going to succeed anyway!” Once we feel bad about messing up, we often lack the motivation to pick ourselves up again. This mindset leads to the all-too-familiar behavioral cycle: “I ate a piece of choc-

olate cake” leads to “I ate three pieces of cake,” which leads to “Then I ate a tub of ice cream,” which leads to “Of course once I was off track I finished the nosh in the snack cabinet.” Sounds familiar?

This scenario is common, and for many women, easy to relate to. But how can we change this pattern? If the yetzer hara pulls us down, how do we pick ourselves up?

I teach my clients to create a powerful opposing force, which I call the Voice of Victory. One reason that it is so much easier to identify our shortcomings than our successes is that our voice of victory is weak. A strong voice of victory can have the power to overcome the negative messages of the yetzer hara.

Like many women who are trying to lose weight, Adina is struggling with “staying on the plan” and feels defeated when she “falls off.”

Here’s how it works: We learn to identify those “victorious” moments when we did make good food choices. For example, when we noticed an emotional trigger and gave ourselves what we needed emotionally instead of turning to food. Similarly, when we acknowledge that we put down the chips in the middle of munching instead of finishing the entire bag. With this mindset, we can begin to feel like heroes, even when the all-too-familiar script tries to convince us otherwise.

To help strengthen the Voice of Victory, I give my clients a daily homework assignment: identify two victories in their relationship with food. Oftentimes women tell me that this assignment was one of the most challenging for them (initially). One of my clients confessed, “Just saying that something is a victory, is actually a victory for me.” (She gets two for the price of one!)

This same client recently asked me if it was “okay” for her to record multiple victories in one day, because once she began to strengthen her voice of victory, she kept noticing more and more successful choices throughout her day.

Some victories that women have shared with me are: “I felt

lonely and instead of turning to food to distract myself, I actually felt my loneliness and didn’t run away from it.” “I ate a Danish Shabbos morning (which ideally I would not have wanted to eat) but the rest of Shabbos I ate healthy and stayed ‘on track.’” “I didn’t mindlessly snack while I was reading my magazine Friday night. I decided to sit down and read without food, and it was liberating.” “I needed to unwind after a long challenging day with my kids but instead of de-stressing with food, I took a hot shower and went to sleep.”

Focusing on victories does not change our circumstances, yet changing our attitude can lead to changing our behavior. At times, we will still be triggered and do emotional eating, we will still sometimes eat past the point of fullness, we will still eat the chocolate cake even when it’s not on our meal plan. However, when we focus on our victories, we can change our mindset, regardless of our slips. This is because for every “fall,” we have accumulated a list of many, many “wins” — so we can come to identify ourselves as “winners” instead of “losers.” We celebrate and take joy in the times we succeed in those difficult moments and take care of ourselves properly, nourishing ourselves physically and emotionally.

In one of our recent sessions, Adina told me, “You will never believe what happened. I ate three bowls of macaroni and cheese for lunch instead of the chickpea burgers that I had prepared for myself. At first I was let down, but then I remembered that I have come a long way. I don’t have to get stuck. I put the burgers in the fridge and had them for supper instead. I felt so great.

This is a big victory for me.”

The Voice of Victory is a powerful antidote to the yetzer hara’s attempt to get us down. Next time the script suggests that we are failures, let’s hold up our personal record of victories, and wear our badge of success triumphantly.

Shira Savit, MA, MHC, INHC, is a mental health counselor with multiple certifications in nutrition and health. She specializes in weight loss, emotional eating, and binge eating. Shira incorporates both nutritional and emotional components in helping her clients reach their goals.

Shira has a private practice in Yerushalayim and works with women in any location via phone call or video session. She can be contacted at 516-9787800, shira@cucumbersandchocolate.com, or via her website: cucumbersandchocolate.com.

Tishrei 5781 | Wellspring 99

Wellbeing

Growth Log By Gila Glassberg, MS, RD, CDN

chapter 4 Hunger Signals

EE DOM R F

BYE, DIET. HELLO, LIFE. 100 Wellspring | October 2020

At our Session Today: I look over Adina’s hunger/fullness scale log. She seems excited to share what she has learned about herself over the past week.

ADINA: I’m finding it interesting to observe how my body works. I set alarms for myself as per your suggestion—to check on my hunger cues every 2-3 hours. When the alarm rang, I took the time to think about my body for 1–2 seconds, and to notice some subtle or intense signs of hunger.

I think the log is helping me too. Because I’m writing down what I’m eating and how hungry I feel before and after, as well as emotions that are coming up for me throughout, I’m gaining more awareness as to what I’m eating and why.

GILA: Something important to keep in mind is that we most commonly think of signs of hunger as a grumbling in our stomach.

This is not always the case. Actually, for many people, that’s usually a sign of a more intense hunger, but there are other signs that may come earlier.

You can experience hunger in your stomach, but you can also experience it in different parts of your body such as your head: some people get headaches, some have cloudy thinking, and — here is an important one — some find themselves thinking about food. This is not a sign of a food addiction. This is your very smart body getting you to think about food in order to function.

Keeping a journal of what and when you eat, how hungry/ full you are, and any emotional cues coming up for you can really give us some insight and data into your body. This process is autonomy-based. Every person’s body is so different, and we’re all so diverse; we want to tune into our own cues and pay attention to them.

If your body has been giving you cues for a long time and you have been ignoring them, the body makes those cues quieter and quieter. It is with practice and patience that we reawaken the cues. We are also building some body trust here: the body gives you a signal, you hear it and respond in kind. Therefore, the body would feel safe to continue giving those cues.

ADINA: Yes, I noticed that I start to think about food around the time that my body needs it. So that would be a cue for me.

When I’m on a diet, though, I think about food all day, probably because I feel so deprived.

GILA: The less we pay attention to the cues, such as by not feeding the body when it’s physically hungry, or consuming an excess of food when it’s full, the more we may think that those cues are absent, that they are lacking. But as you take the time to notice those cues and act on them in a proper, healthy way, you’ll realize that they’ve been there all along.

Hunger and fullness cues are just one category of cues that many of us have been trained not to pay attention to.

There’s also self-care — how aware am I of my physical and emotional needs? We’re not talking about luxuries here, only the basics, like giving ourselves time to unwind or clear our mind. All of this makes a difference in our endeavor to lead a healthier, happier life.

Our next step is to focus on self-care: physical, emotional, and spiritual. I do this for a few reasons.

First, when we aren’t adequately nourished, whether with enough calories or carbohydrates, we tend to eat in an outof-control manner. Part of physical self-care is eating every two to three hours, consuming an adequate quantity of food, and food we enjoy.

Another aspect of self-care related to the way we eat is if we’re not meeting our basic needs — like eating enough, sleeping enough, having time to think, and speaking to loving and accepting people — we may turn to food for emotional comfort. If you experience zero to little pleasure an entire day, that slice of cake gives you a bit of the pleasure you’re seeking, so you’re bound to be much more food-focused.

ADINA: That sounds like me.

GILA: By figuring out which void food is filling in our lives, we can learn to fill that void with what is actually missing.

Sometimes, food will do the trick, but we want to understand what we really need.

to be continued...

Gila Glassberg is a master’s level registered dietitian and a certified intuitive eating counselor located in Woodmere, New York. She uses a non-diet, weight-neutral approach to help growth-oriented women break out of chronic dieting patterns, and regain clarity into what is really important to them. She can be contacted through her website: www.gilaglassberg.com, via email at gilaglassberg18@gmail.com, or via telephone at 570-878-3642. The name of her podcast is Get INTUIT with Gila. Gila accepts some insurances.

Tishrei 5781 | Wellspring 101

ISSUE 57

OCTOBER â&#x20AC;&#x2DC;20 TISHREI 5781

The Perfect Ending Sukkos Sides Good-For-You Seeds

Index Page

The Perfect Ending

111

YOM TOV DESSERTS

Page

SWAP

118

PEACH AND PLUM COBBLER

Page

Day by Day

121

SUKKOS SIDES

MY TABLE

CONFERENCE

TIDBITS

EREV YOM TOV

SERIES WITH RORIE WEISBERG

GOOD-FOR-YOU SEEDS

P. 126

P. 130

P. 135

Now in backck sto

‫יו״ט‬

‫א פרייליכן‬ Slide creamy caramel or rich chocolate syrup into your DELICIOUS yogurt.

Dear Cooks, A friend of mine recently bought me a cookbook as a gift. As I was flipping through the pages, with their fabulous images and all, I noticed how few of these appealing recipes I would actually prepare in my own kitchen, since they were dissimilar to my own cooking style. (It was definitely a very thoughtful gesture, and even just looking through the book was a most enjoyable pastime.)

Is it just me or do you also have a particular cooking style? When I discussed this with a few friends, I noticed that we all have those basic recipes we tend to prep on repeat. Most of us have our go-to fish and meat dishes, and the staple sides we can make in our dreams. Here and there, we’ll experiment with a new dish, probably an original side or dessert. Especially if I’m trying to serve healthful dishes, how many ways can I prepare meat with onions and pure spices? I can do one with coffee and one with wine, maybe another with a sweet potato puree sauce — but it doesn’t get much more elaborate than that.

Then there’s also the matter of taste. The way my family and I see it, if you have a good piece of meat, why mask the flavor in sugary sauces? But again, this is all from my perspective and I understand that others see it differently.

As Charnie points out in her recipe introduction, keeping the mains wholesome and delicious is not that much of an issue. It’s those sides — when we’re in the mood of more than just another salad — that can use some creativity and color at a Yom Tov meal. And dessert, too. Fresh fruit works perfectly all year round, but if you want a bit of an upgrade, you can check out the Levines’ two incredible ideas in this issue, as well as a cobbler recipe you just can’t say no to.

To a beautiful Yom Tov of togetherness and joy,

Est her Pinch of Health For a delicious, healthy dip, roast cherry tomatoes with spices and a drizzle of olive oil, then blend. The taste is so much richer than a dip made with raw tomatoes, and you don’t need that much oil to make it taste really good.

Submitted by Ruchy M., Brooklyn, New York

Thanks, Ruchy! Have a healthy cooking tip to share with your Wellspring community? Please send it our way at info@wellspringmagazine.com.

Tishrei 5781 | Wellspring 107

WE DON’T WATER OUR PLANTS. Artificially, that is. We’ll never resort to injections or any other means of agricultural inflation on our greens.

We grow our produce with care, using honest irrigation systems and a climate-controlled greenhouse in Eretz Yisrael to yield large, flourishing florets that release less liquid when defrosted.

BIG GREENS, BIG HEARTS.

Heart.Works

M al k , styling, and p Recipes hoto gra ph yb yY os si &

y

e in v Le

THE PERFECT ENDING If the highlight of your family’s Yom Tov meal is dessert (whose isn’t?!), your freezer may already be fully stocked with multi-layered ice creams or store-bought delicacies. Those work perfectly well for those who prefer them (think kids), but what about those who want something better? Something more real, less sweet? Sure, there’s fresh fruit, which is always a winner, but in this issue, we bring you two incredible tart recipes which take your healthy desserts up a notch or two.

The kids may just want more of what you’re having!

To a sweet ending and a very sweet beginning!

CHOCOLATE POMEGRANATE TART

Chocolate Pomegranate Tart

This chocolate pomegranate tart is a rich and decadent dessert that’s sure to impress.

Have one bite and take in all that creamy, dreamy deliciousness. I recommend spending on the good quality chocolate brands, but don’t go too dark unless you prefer the bitter undertones. Chocolate in the 55–65% cacao range should be perfect.

Crust 2 cups almond flour 2 Tbsp cocoa powder ¹/₃ cup coconut oil, melted

¼ cup maple syrup pinch salt

Filling ½ cup coconut milk ¼ cup pomegranate juice 8 oz dark chocolate, chopped pomegranate arils, for garnishing

Lightly grease an 8-inch parchment-lined round tart pan.

In a bowl, place all crust ingredients and stir together until fully combined. Press evenly along the bottom and up the sides of the prepared tart pan. Place in the refrigerator while you prepare the filling.

Place chocolate in a large bowl. In a small pot, bring coconut milk and pomegranate juice just to a boil.

Pour hot mixture over chocolate and let stand for one minute, then whisk until smooth and creamy. Pour filling into prepared crust.

Garnish the top with pomegranate seeds.

Place the tart in the refrigerator to set and cool completely, about 1–2 hours. Slice and serve.

Store all leftovers in an airtight container in the refrigerator.

GOOD-FOR-YOU CHERRY TART

Good-For-You Cherry Tart

The pie filling for this tart can easily be made with your favorite fruit variety. I chose cherries because those luscious little things were begging for my attention in the produce aisle. Besides, who can ever refuse a slice of good old cherry pie? I topped the tart with cherry halves to give it a fresh and elegant feel.

Crust 1 cup almond flour ¾ cup old-fashioned oats ¼ cup maple syrup or honey ½ tsp salt 5 Tbsp solid coconut oil 2 Tbsp chopped pecans (optional)

Filling 2 eggs ¹/₃ cup xylitol

½ cup almond flour 2 cups cherries, pitted and halved, divided

Preheat oven to 350°F and lightly grease a 9-inch tart pan.

Place almond flour, oats, honey or maple syrup, baking powder, and salt in a bowl and whisk until combined. Add coconut oil and use your fingers to work the mixture until coarse crumbs form and the mixture holds together when pressed. Add pecans (if using) and incorporate into mixture.

Press dough into pan and poke with a fork. Bake for 10–12 minutes. Let cool before filling.

In a bowl, whisk together eggs, xylitol, and almond flour. Spread 1 cup of cherries over tart crust and pour filling mixture over it.

Bake for 45 minutes. Transfer to a wire rack to cool.

Arrange the remaining cup of cherries over the top of the tart.

Tip: To pit the cherries, slice them in half and give a slight twist to release the cherry from the pit.

your -

your -

MINUTES

for -

or - less

Yield: 2 Logs

INGREDIENTS:

TOPPINGS:

1 tub Mehadrin Ice Cream 2 packages Mehadrin Mini Sandwich Ice Cream

1 cup cookie crumbs 1/4 cup nut crunch 1 package mini Oreo cookies

1

2

3

4

Slice the Mehadrin ice cream tub (with the carton) down the center.

Cut each of the halves again to create four quarters. Place the ice cream sections in the freezer.

Line a 9x13 pan with parchment paper and lay down six sandwich ice creams in a row.

Lay two ice cream quarters down on the row of sandwich ice creams to create one log. Pull the carton off the ice cream.

5

6

7

8

Arrange six additional sandwich ice creams standing vertically against the ice cream log.

Cut off the parts of the sandwich ice cream that stick out so that it becomes equal in width.

Coat the ice cream with cookie crumbs, sprinkle the nut crunch on top and garnish with mini Oreo cookies.

Repeat steps 3-6 for the second log.

SO MANY OPTIONS. personalize your log Use any of Mehadrinâ&#x20AC;&#x2122;s vast array of Dairy, Parve & Fit 'n Free ice cream flavors.

Recipe Development, Styling, & Photography by Yossi and Malky Levine

Garnished Ice Cream Log

Eat Well

SWAP By Yossi & Malky Levine

SWA P Date syrup, also known as silan, made purely from the sap of dates, was once only found in health food stores, but is now widely available in supermarkets. Dates are rich in potassium, iron, and fiber. Date syrup works well in drinks and sauces because it adds substance, and the flavor is not overpowering. I use date syrup in ice cream, smoothies, as well as when roasting vegetables like carrots or beets.

Here’s one incredible recipe where date syrup replaces processed sugar perfectly.

Peach and Plum Cobbler No matter the season, I’ll always experiment with different fruits and toppings so there will be a fruit cobbler of some sort at our Shabbos or Yom Tov table. At this time of year, I like to take advantage of the peaches and plums while they’re still available and ripe. They make for the most delicious sweet and tart flavor combo!

6 plums, thinly sliced 5 peaches, thinly sliced

Preheat oven to 350°F.

2 Tbsp silan 2 Tbsp organic cornstarch (or arrowroot powder)

Place sliced peaches and plums into a greased 9x13-inch baking pan. Add silan and cornstarch and mix well. Set aside.

Crumble:

For the crumble, blend 1 cup of oats until fine to make oat flour.

2 cups oats, divided 3 Tbsp coconut oil ½ tsp cinnamon 3 Tbsp silan 1 cup pecans, roughly chopped (optional)

118 Wellspring | October 2020

In a bowl, place oat flour, remaining oats, coconut oil, cinnamon, and silan, and mix until mixture holds together when pressed.

Then add pecans (if using).

Spread crumble mixture over the fruit. Bake for 35–40 minutes until top is golden brown.

DINNER LOW KEY?

HEART.WORKS

Gnocchi!

by day y a d With Charnie Kohn

sukkos sides When I reminisce about the Sukkos of my youth, I can almost inhale the aromas of homemade delicacies wafting through the windows, and see the men all over the neighborhood pounding nails into wooden boards.

Because good food has this magical way of bringing us all together, weeks before this beautiful Yom Tov we’re already whipping up an abundance of delectable dishes. For those who prefer wholesome fare, you may find that fish, soup, and meats are generally not an issue, but sides can be challenging.

I created two fabulous side dishes that take almost no time to whip up. I’ll bet you won’t even miss the carbs!

A gut Yom Tov to you all, Charnie

Tishrei 5781 | Wellspring 121

Vibrant Green Beans When I was contemplating what to name this recipe, the one adjective that kept coming my mind was “vibrant.” This word defines the recipe to a T— it’s full of favor, color, and texture.

14 oz green beans, edges trimmed 3-4 slices cooked meat (or 1 pkg pastrami), diced 1 red pepper, thinly sliced 1 Tbsp minced onion 1 Tbsp minced garlic 1 tsp mustard ¼ cup avocado oil 2 tsp salt

Preheat oven to 425°F. Combine all ingredients in a large ziplock bag and shake well. Spread onto a parchment-lined baking sheet and bake for 25 minutes.

122 Wellspring | October 2020

Zoodles ’n Cabbage Noodles and cabbage is a traditional and beloved Yom Tov side dish for many. This vegetable version will give you all the good feel and nostalgia, minus the heaviness.

16 oz shredded green cabbage 4 Tbsp avocado oil 2 tsp salt 1/8 tsp black pepper 2 Tbsp honey 1 large zucchini

Sauté cabbage in oil over medium heat, until browned. Add salt, black pepper, and honey. Remove from heat.

Using a spiralizer or a julienne peeler, cut zucchini into zoodles.

Sauté for two minutes and remove from heat. Slice the zucchini, wrap in a paper towel, and set aside.

When ready to serve, preheat oven to 375°F. Combine all components and bake only until warm. Alternatively, heat up the dish on the stovetop. Do not overcook as the zucchini will lose its noodle-like texture.

124 Wellspring | October 2020

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.

This Month:

Erev Yom Tov For Yom Tov itself, you may be preparing five-course meals with plenty of wholesome dishes to go around. But how do you nourish yourself on hectic “Erev” days, when there’s so much to do and candle lighting time is approaching soon?

Compiled by Shiffy Friedman

Tamar Feldman, RDN, CDE: Some quick easy options that I tend to fall back on for Erev Yom Tov include foods I’m preparing for Yom Tov anyway: trays of roasted veggies, chicken cutlets fresh out of the grill pan (for salads), and the classic fresh, hot potato kugel (made with organic potatoes and avocado oil, obviously). For anyone not interested in becoming fleishig, there’s always the option of frozen pizza or anything else that won’t make the kitchen too big of a mess (yes, we do have some in our house!).

Shani Taub, CDC: When I cook for Yom Tov, I always prepare extra food for the “Erev” day, whether it’s chicken, grilled veggies, or kugel.

This way, I know I have enough healthy food around.

126 Wellspring | October 2020

Tanya Rosen, nutritionist:

When things get hectic, I keep the “the one plate rule” in mind to make sure I’m feeding myself a balanced meal: fill up half the plate with vegetables (whether it’s a salad or cooked vegetables), a quarter of the plate with protein, and the rest with an optional starch.

My go-to protein for Yom Tov meals is Chicken Marsala. It’s delicious and filling. I like to prepare some extra for the “Erev” lunch too.

Yields 4 complete servings of protein Chicken Marsala 2 chicken breasts (4 cutlets) ½ + ¹/₈ tsp kosher salt black pepper, to taste ¼ cup whole wheat flour 2 tsp olive oil, divided 3 cloves garlic, minced

¼ cup finely chopped shallots 8 oz cremini mushrooms, sliced 3 oz shiitake mushrooms, sliced ¹/₃ cup Marsala wine ½ cup chicken broth 2 Tbsp chopped fresh parsley, or 2 frozen cubes

Preheat oven to 200°F. Slice chicken breasts in half horizontally to make 4 cutlets. Place each cutlet between two sheets of plastic wrap and lightly pound them until they’re about ¼-inch thick. Season with ½ teaspoon salt and a pinch of black pepper.

Place an 18-inch length of parchment paper on the counter. Put flour in a shallow bowl and lightly dredge the chicken pieces in the flour, shaking off any excess. Place chicken on parchment paper.

Heat a large nonstick frying pan over medium-high heat. Spray pan with cooking spray and add 1 teaspoon olive oil. Heat.

Add chicken and cook until slightly golden on both sides, about 3 minutes per side. Transfer to a baking dish and place in the oven to keep warm.

Add remaining teaspoon olive oil to the frying pan. Add garlic and shallots and cook until soft and golden, about 2 minutes.

Add mushrooms, season with ¹/₈ teaspoon salt and a pinch of black pepper and cook, stirring occasionally until golden, about 5 minutes.

Sprinkle in 1 teaspoon of flour and cook, stirring for about 30 seconds. Add Marsala wine, chicken broth, and parsley.

Cook, stirring and scraping up any browned bits from bottom of pan with a wooden spoon until thickened, about 2 minutes.

Return chicken to skillet with mushrooms, reduce heat to low, cover, and simmer in the sauce to let flavors blend, about 4–5 minutes. Serve hot.

When plating, place a piece of chicken on each plate. Spoon mushrooms and sauce evenly over the top.

Shira Savit, MA, MHC, CHC: I actually find it easier to have wholesome meals on the “Erevs” because there is so much cooked food available! For example, on Erev Shabbos, I have some of the cooked food I prepared for Shabbos day (grilled chicken, grilled veggies). On Erev Yom Tov, I’ll enjoy a filling soup that I made for Yom Tov, along with some other side dishes.

Laura Shammah, MS, RDN: Life is always hectic and holiday time just makes it even more challenging. I do my best to make a menu and shopping list the week before, so I’m prepared with a salad, non-starchy vegetable, protein, and carbohydrate for each dinner. On days I know I’ll be even busier, I make the menu based on foods with a quicker prep time, like frozen veggies.

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Leah Wolofsky, MS, CDN, Esq.: The “Erevs” are always hectic, so I like keeping the meals simple and stress-free.

A healthy meal doesn’t have to include lots of prep or dishes to wash. For lunch, some whole wheat rolls (or melba toast/ whole wheat crackers), a couple of hardboiled eggs or tuna, and some fresh-cut vegetables and fruit all come together for a balanced meal, and it’s virtually effortless. If you’re cutting up fruit or making a big batch of salad for the Yom Tov meals (which you always should!), make some extra to have on Erev Yom Tov as well.

An alternate idea is to throw a complete meal into one 9X13-inch baking pan.

Slice some onions, add a bag of tricolor vegetable mix (broccoli, cauliflower, carrots), and sliced sweet potato. Top with chicken cutlets, bone-in chicken, or fish, and add some seasoning. Bake covered, along with all your Yom Tov goodies, for about 2 hours. This makes a complete meal that's healthy and filling, with no dishes to wash — it’s almost as easy as running to the pizza shop.

Bashy Halberstam, INHC: I remember the time when I bought supper because I was too busy cooking for Yom Tov. So what do I do differently now? I make sure to have something in the refrigerator. I start the day with a smoothie. Mine contains collagen powder, protein powder, avocado, a blend of greens, cinnamon, and coconut or almond milk. I enjoy it with a low-carb granola bar. That gives me a real nutritional boost for the day.

For lunch I have to’amehah —I sample the dishes that I prepared for Yom Tov. Usually it's a slice of fish and a portion of vegetables — that way I don’t need extra preparation and I have a nice, filling meal.

I also enjoy drinking cooled herbal teas.

They’re sweet, satisfying, and wholesome.

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Shaindy Oberlander, INHC: I like to make sure that I’m feeling content (not famished) by the time the meal comes around, and that takes some measure of mindfulness throughout the day. I try to have a solid breakfast and lunch on an “Erev” day, even though the day is hectic. For instance, I’ll buy extra salmon for Shabbos or Yom Tov, and cook some for lunch for the day before. I make sure to fill up on some proteins and veggies by midafternoon as well. Here are some foods I enjoy eating: sliced turkey breast, cholent (on Erev Shabbos), a piece of chicken or meat, sugarfree cucumber salad, chicken soup, sugar-free chickpeas, or cut-up veggies. If I feel satisfied when the meal begins, I’m able to enjoy the meal fully as I won’t fill up on challah and dips at the start of the meal.

Yaffi Lvova, RDN: My family relies on a lot of fresh veggies. I usually have a vegetable plate with a nutritious dip at each meal, as well as right before the Yom Tov. This is easy over the holiday season, as dips can be prepared ahead of time and veggies can be handled either ahead of time or the same day they’ll be served.

I love to serve meals that can be repurposed. For example, the Honey Roasted Chicken with Squash and Onions from The Silver Platter is a simple, delicious, and holiday-friendly meal. It appears in whole form on my table the first night. The leftovers will be on the table as a DIY lavash or tortilla wrap after I cut up the leftover chicken and mash any leftover squash and onions into a spread and. Serve that with a plate of fresh, crunchy vegetables and an apple and pomegranate salad, and you have a simple and delicious meal. A second round of leftovers could easily be incorporated into a semi-instant ramen by using miso, tahini, and seasonings as a base, then adding cut-up chicken, frozen vegetables, and dehydrated ramen noodles. Bonus points for putting out ingredients and serving it DIY-style! Everyone chooses their own add-ins and enjoys their perfect meal.

Gila Glassberg, RDN, Intuitive Eating Coach: Because I’m usually cooking for everyone else, I ask my husband to buy me meals so I don’t feel so burnt out. We are blessed to live on the same block as Gourmet Glatt and I usually like to have some brown rice sushi or a tuna wrap.

I always tell my clients, if you are going to come to the meal, having cooked all day for everyone else and you haven’t eaten a thing, of course you are going to eat more challah than feels good, because you’re just too hungry. Try to eat every two to three hours, having protein, carbohydrates, fats, fruits, vegetables, and enough fluid.

Eat Well

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SERIES WITH HEALTH COACH RORIE WEISBERG OF FULL ’N FREE PART II We’re all gearing up for the most joyful time of year — and the time that our meals are the most bread-heavy. Many of us are looking for healthier ways to bake this season. And for some of us, bread alternatives are not just a dietary improvement. When you or your family member needs to be on a limited diet, they might be a necessity.

Rorie Weisberg is a certified health coach and healthy lifestyle advocate whose recipes feature prominently on Kosher.com. She is the founder of Full ‘N Free, a line of better-for-you dough mixes and baking essentials that work for people on all sorts of limited diets. Her line includes mixes that are compatible with diabetes, gluten intolerance, and more. Last month, we asked Rorie to share the story behind the development of her mixes. In this article, let’s zoom in on the first and most popular of her Full ‘N Free collection: Original Gluten-Free Oat Dough Mix.

Last month, you told us about how your revolutionary line of mixes came to be. You mentioned that your first mix, Original Gluten-Free Oat Dough Mix, is still your bestseller. Can you tell us more about the product?

Years ago, I needed to go gluten-free for health reasons, but I was frustrated that I couldn’t find bread that tasted good and was free of refined or artificial fillers and sweeteners. My Original Gluten-Free Oat Dough Mix was born when I finally hit on the perfect recipe for homemade gluten-free oat challah. In a nutshell, my clients and friends who tasted the challah were so excited about it that they wanted to try it too, so I started measuring out and packaging the ratios of dry ingredients – which are hard to find in small quantities – for them to use at home.

Eventually, the demand was big enough that I teamed up with a manufacturer and began selling wholesale to supermarkets.

Who is your Original Gluten-Free Oat Dough Mix good for, and why?

There are many people who need to be on a gluten-free diet for health reasons. My goal in bringing this mix to the public was to help as many people as possible fulfill the mitzvah of washing and bentshing on bread that agrees with them and that they can really enjoy.

Individuals with celiac disease are not permitted to eat gluten. Their bodies view gluten as an immune attack and will not tolerate even trace amounts. Many other people are not diagnosed with celiac disease but still find that their health is improved when they avoid gluten: they might be noticeably less tired, get less headaches, or have improved digestion. People like that are have “gluten intolerance” or “gluten sensitivity.”

This mix is perfect for people who have either celiac, or gluten intolerance or sensitivity. It’s certified gluten-free, so it’s safe even for those

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who are sensitive to cross contamination.

If you’re simply looking to lighten your Yom Tov sugar intake, this mix can also help, because the recipe I use calls for just a minimal amount of raw honey. The honey is used to proof the yeast and improve texture, and it also acts as a natural preservative. Maple syrup or silan can be substituted for honey and the ¼ cup can be reduced to 2 tablespoons for those looking for even less added sweetness.

The gluten-free market is pretty flooded these days. How would you say your gluten-free dough mix differs from other kosher gluten-free dough mixes on the shelves?

Compared to other gluten-free oat dough mixes on the market, this mix is made with zero sugar or artificial sweeteners and a lesser amount of non-oat starches. The mix is 55 percent oat flour — that’s a higher percentage than the other GF dough mixes available. It’s as wholesome as it gets.

Another very important difference is that the oats we use in all Full ‘N Free oat-based mixes are glyphosate free, which is very hard to find. Glyphosate is a somewhat controversial herbicide that many individuals are sensitive to. Quite a number of individuals who are sensitive to gluten find that they can’t tolerate gluten-free oats, and it’s often glyphosate that’s the culprit.

For that reason, this mix might be their best bet.

Which foods can be made from this dough?

There are so many fun ways to use this oat dough mix. You can follow the recipe to make a dough recipe that can be shaped into rolls, bagels, twists, pizza crust, or anything like that — pretty much similar to how you would use a yeast dough. On every bag, there are clear instructions for preparing the dough, and my website has lots of recipes too.

132 Wellspring | October 2020

I don’t suggest baking the dough in larger loaves or braided challah because it will come out dense; it doesn’t rise the same way wheat flour does. The mix might also work in some gluten-free recipes that call for oat flour. If you want to experiment, remember to omit or decrease the amount of salt you add, because there’s already salt in the mix, and just be prepared for the possibility that it might not work!

Rorie’s Gluten-Free Oat Challah This is the recipe that started it all. It’s printed on the mix’s package and on Rorie’s website, along with step-by-step video tutorials. For videos, recipes, and inspiration — such as how to use this mix for kokosh cake, deli roll, pizza crust and more, visit Fullnfree.com/gluten-free-oat-mix.

1¾ cups warm water ¼ cup honey 4½ tsp (2 packets) dry yeast (see note) 2 eggs (see note) ¹/₃ cup oil 1 Tbsp apple cider vinegar 1 bag Rorie’s Original Gluten-Free Oat Dough Mix 1 egg, beaten, for brushing poppy or sesame seeds, optional, for topping

In the bowl of an electric mixer, combine water, honey and yeast. Allow to proof for 5 minutes. Add eggs, oil and vinegar, followed by Rorie’s Original Gluten-Free Oat Dough Mix. Mix batter at medium speed for 3 to 4 minutes until a smooth dough forms.

Shape the dough immediately, without allowing to rise. Dough will be sticky. Before handling, oil hands lightly. (Rorie recommends wearing lightly oiled disposable gloves.) Do not add flour; it can compromise consistency.

Braiding into large challahs or shaping in loaf pans is not recommended.

Place shaped rolls into oiled muffin pans, or shape dough as desired and place on a parchment-lined baking sheet. Brush with egg and garnish with topping of choice. Allow to rise 45 minutes. (For the fluffiest outcome, tent baked goods while rising.)

Bake in a preheated oven at 350°F for 30 minutes.

Eat rolls fresh, or freeze for later use. Before freezing, allow baked goods to cool, and wrap individually in foil. Bring to room temperature or rewarm before serving.

Notes: For best outcome, use Fleischmann’s rapid rise yeast. Make sure to check the expiration date.

For egg-free dough, replace eggs with combined ¹/₃ cup golden ground flax meal, ¹/₃ cup warm water, and 2 Tbsp applesauce.

MOVE OVER RYE BREAD, MAKE SOME ROOM FOR THE NEW CLASSIC.

Shibolim is the first to bring a shelf-stable flaxseed bread to the Kosher market. Our bread has more nutrients than the flaxseed flour in your pantry! Save the effort and stock up on Shibolimâ&#x20AC;&#x2122;s flaxseed bread.

Contains Omega 3

Good source of nutritional fiber

Rich in protein

No added sugar

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Crohn’s or Colitis??

Any special tips for optimal outcome?

Follow the instructions! They are there to make the process as user-friendly and foolproof as possible, and they were written after the recipe was tried and tested again and again. Even more, on my website I now have video demos that bring you through the entire dough making, shaping, rising, and baking process, so you can literally see me walking you through step by step.

One trick I discovered only later in my dough-making adventures is wearing gloves. Since oat dough is very sticky, they will make the dough much easier to handle — especially when you oil them.

As I advise in the instructions, in contrast to regular dough, you have to shape the dough immediately and allow it to rise only after shaping. For optimal fluffiness, I tent the dough while it rises.

If you’re not eating your baked goods the day you make them, freeze them as soon as they’re cool, and defrost as needed. Don’t refreeze the leftovers.

Many people want to keep their challah eating to a minimum, for various reasons, especially over Yom Tov when we wash so often. What’s the minimum amount of your challah that one would need to eat in order to wash and bentsh?

DO YOU HAVE C R O H N ’S , UC OR IBS? ARE YOU THINKING OF TRYING THE DIET route but are overwhelmed or scared at the thought?

HAVE YOU TRIED SPECIAL DIETS THAT have not worked for you? It can work but it needs to be done right.  Special regimen for IBS or any self-diagnosed digestive issues.  Customized diet plan for Type 2 Diabetes.  Many years experience working with adults, teens, and children.  Many happy clients feeling great and eating well!!

Rorie’s entire Full ‘N Free collection is available on Amazon and in kosher groceries across the United States.

C U STO

MI

Z

P GRAM!

Bear in mind that for people who need to be extra mindful of their carbohydrate intake, like those with diabetes or metabolic issues, I developed my Low-Carb Gluten Free Dough Mix, which contains just 30 percent oat flour — that’s the minimum amount of grain flour required to constitute a hamotzi product — combined with wholesome grain-free flours that are high in protein and healthy fats. So if you need a gluten-free challah that lets you wash and bentsh with the lowest possible carb load, keep an eye out for the green bag near the red one on the shelf.

P E D I AT R I C

RO

One needs to eat a halachic measurement of a k’beitza at a meal in order to justify both washing with a brachah and bentshing after the meal. A k’beitza is a visual measurement the size of an egg. Together with the rav we consult with at Full ‘N Free (but please confirm with your own), a k’beitza of challah dough prepared according to Rorie’s Gluten-Free Oat Dough Mix package directions weighs 2.8 oz. before baking and about 2.5 oz. once baked. If you measure your rolls that size, you should eat a whole roll at each Shabbos or Yom Tov seudah.

ED

LEARN HOW TO MOTIVATE YOUR CHILD TO COOPERATE!

WE WILL:

1 LISTEN to your specific condition and symptoms.

2 HELP YOU understand how and why this diet will help you.

3 GIVE YOU a clear plan including shopping tips and meal ideas.

4 GUIDE YOU on how to add new foods and tolerate them (much more than you think you can!)

5 6

COACH YOU on how to navigate the diet route while working WITH your doctor.

INSPIRE YOU to eat foods which promote digestive health.

Stop focusing on which foods to avoid.

Heal your gut, bye bye pain!

TZIPORAH Masters Sp Ed, Certified Health Coach

getmyhealthbacknow@gmail.com

134 Wellspring | October 2020

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Nutrition Tidbits in the News By Malka Sharman

Why You Need Those Seeds When youâ&#x20AC;&#x2122;re dressing up your salads this Yom Tov, consider throwing in a handful or so of seeds.

In addition to the great flavor and texture they contribute to any dish or smoothie, seeds are rich in nutrients and have many health benefits. These small but powerful kernels are high in the vitamins and minerals the body needs in order to function at peak performance. Theyâ&#x20AC;&#x2122;re extremely versatile and can be easily incorporated into a variety of different recipes. Here are eight of the most nutritious seeds.

Flaxseed, also known as linseed, is a great source of fiber and omega-3 fats. Flaxseed contains a wide mix of nutrients such as fiber, omega-3 fats, vitamin B1, and magnesium, as well as a number of different polyphenols, especially lignans, which act as important antioxidants in the body. They may help reduce bad cholesterol, and more importantly, lower blood pressure.

Chia seeds are very similar to flaxseed because they’re also good sources of fiber and omega-3 fats, along with a number of other nutrients. Chia seeds may also help reduce blood sugar.

Interestingly, studies show that chia seeds may reduce appetite, thereby helping with weight loss.

Another study, published in Diabetes Care, found that eating 37 grams of chia seeds per day for 12 weeks reduced the blood pressure and levels of several inflammatory chemicals in individuals with type-2 diabetes.

Soak chia seeds in any liquid overnight in the fridge for a nutritious chia pudding.

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Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients. Hemp seeds are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can't make. In fact, the protein quality of hemp seeds is better than most other plant protein sources.

The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.

The Journal of Dermatological Treatments points to a study that found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks.

PUMPKIN SEEDS

HEMP SEEDS

CHIA SEEDS

Nutrition Tidbits in the News

FLAXSEED

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Pumpkin seeds are good sources of phosphorus, monounsaturated fats, and omega-6 fats.

One observational study conducted in Germany in 2012 found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer. Another study, cited by the American Journal of Clinical Nutrition, found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine.

Roast pumpkin seeds and sprinkle them on salads as a crunchy salad topper.

Like flaxseed, sesame seeds contain lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans. Sprinkle them generously on your next batch of challah, or if you’re like the Israelis, on every baked goodie.

Go Big on the Greens If we need more reason to encourage our children — and ourselves — to consume more vegetables, here it is. New research is showing that some vegetables could be most beneficial when it comes to preventing advanced blood vessel disease.

Published in the British Journal of Nutrition, the University of Western Australia has found that a higher consumption of cruciferous vegetables, such as broccoli, Brussels sprouts, and cabbage, is associated with less extensive blood vessel disease.

Using data from 684 older Western Australian women, researchers found those with a diet including more cruciferous vegetables had a lower chance of having extensive buildup of calcium on their aorta, a key marker for structural blood vessel disease.

These small red “jewels” (or arils, for the linguists) have lots of fiber and 40% of your daily requirement of vitamin C. Pomegranate seeds make a sweet and juicy low-calorie snack.

Try them tossed in salads, mixed into yogurt, or simply enjoy them plain.

QUINOA

POMEGRANATE SEEDS

SESAME SEEDS

SUNFLOWER SEEDS Sunflower seeds contain a good amount of protein, monounsaturated fats, and vitamin E. They’re associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease. Good reason to keep on cracking those seeds open.

Quinoa has a remarkably high protein content (15%, or 8 grams per cup), along with amino acids, and vitamin E. This nutty-flavored seed can be substituted in grain dishes in place of rice or pasta.

Vegetables for Blood Vessel Health “In our previous studies, we identified that those with a higher intake of these vegetables had a reduced risk of having a clinical cardiovascular disease event, such as a heart attack or stroke, but we weren’t sure why,” lead researcher Dr. Blekkenhorst said. These findings are now providing insight.

She said that women in this study who consumed more than 45 grams of cruciferous vegetables every day (e.g. ¼ cup of steamed broccoli or ½ cup of raw cabbage) were 46% less likely to have extensive build-up of calcium on their aorta in comparison to those consuming little to no cruciferous vegetables every day. As a result, these vegetables can significantly reduce any blood vessel-related illness such as heart attacks and strokes.

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Youâ&#x20AC;&#x2122;ll find them gently stowed in the fridge section of your local grocery.

Also available in Italian Olives Trio Platter, Kalamata Olives & Pitted Bella Italia Mix Olives.

Heart.works

We found these olives tenderly tucked away in a rustling Sicilian grove.

Farewell

Dictionary

TMS Definition: noun

tension myoneural syndrome, a condition that causes real physical symptoms, such as chronic pain, gastrointenstinal issues, and fibromyalgia, that are not due to pathological or structural abnormalities and are not explained by diagnostic tests.

â&#x20AC;&#x153; â&#x20AC;?

If I conclude that a patient suffers

from this TMS mind-body disorder, I will suggest an individualized approach to help them heal.

Dr. David Schechter, Cup of Tea

One of a kind.

Like him.

No artificial growth hormones* * No significant difference has been shown between milk derived from rbST-treated and non-rbST-treated cows.