Wellspring Issue #54 by The Wellspring

GLUED Neurodevelopmental specialists on how screen time impacts the brain

JULY 2020 // TAMUZ 5780 // ISSUE 54

Cup of Tea

Ask Shani Taub

For holistic health coach Tehila Widenbaum, it's all in the family

Nutrition and Nausea How can I eat healthy during pregnancy?

Medical Saga

2 New Columns!

What it’s like to live with multiple sclerosis

Bye, Diet. Hello, Life

Wellbeing Feature Part II

Ever noticed how you breathe when you're anxious or upset?

With Gila Glassberg, RDN, as the coach

SWAP Why not enjoy your favorite foods, like marble Bundt?

A guide to effectively substituting ingredients Summer Trap 6 not-so-goodfor-you foods and their alternatives

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

Self-Care in the Kitchen

Here’s how your favorite dietitian gets her fill

itâ&#x20AC;&#x2122;s graduation! M E D I S

E S T D

O R C H

1 9

W H

Congratulate your special graduate (and relax into summer vacation) with the White Orchid Grad Special.

PACKAGE

WhiteOrchidMediSpa

FULL LASER

& GET

BOOK

$1,800

$200 (value) from now until July 15.

Now thatâ&#x20AC;&#x2122;s a smile-worthy start to the summer.

Want the Grad Special for yourself? This limited-time offer is available for everyone - no graduation necessary. But hurry, packages must be booked by July 15.

Monsey

Boro Park

419 Route 59 Unit 15 Airmont, NY 10952

Coming soon.

844.672.4430 whiteorchidmedispa.com

Sun 12-9 Mon-Th 11-8 Fri 9-1

Ezra Welcomes Audrey Weâ&#x20AC;&#x2122;re delighted to welcome renowned NP

Audrey Rosner

of Schulman Associates to Ezra Medical Center. With decades of experience treating the Boro Park community, Audrey is beloved for her skillful expertise and caring personality.

Schedule an appointment with Audrey on Ezra's Pediatrics line:

718.686.2017 Ezra Medical Center

1312 38th Street Brooklyn, NY 11218 (718) 686-7600 EzraMedical.org

For a limited time only. Offer is available until 7/6.

Add something different to your decor with 10% off the timeless handcrafted styles of Newport Cottage Furniture.

204 Broadway, Brooklyn, NY 11211

Please note: during July and August, HSH is closed on Sundays and Thursdays.

Call to schedule your private appointment

718.799.5912

LOW

FAT -

BARS

lliinnee)) e e h h t t tt u u o o tthh i i ((ww

ALSO AVA I L A B L E I N VA N I L L A F L AVO R .

Product of USA

Counts as a treat.

NE W! Editor In Chief Shiffy Friedman, LMSW, CNWC

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

Creative Director Baruch Samuel Designer Rivky Schwartz

ADVERTISING

Proofreader Faige Badian

Find our oils in Health Food Stores near you or Call 718.709.6525 / Email: releafhealing@gmail.com

ART & PRODUCTION

Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttman, OTR/L

Copy Editors Shainy Borenstein • Malka Winner Myriam Miller

- Up to 6 hours protection - Pleasant scent - Natural & Safe

Recipes, Food Styling & Photography Yossi & Malky Levine Charnie Kohn

Photography Sruly Rosenberg • Ruchy Baum Yanky Schwartz

Feature Editors Rochel Gordon • Rikki Samson

yourself against mosquito/tick bites and the diseases they carry

Food Editor Esther Frenkel

Fitness Advisory Board Syma Kranz, PFC

Coordinating Editor Liba Solomon, CNWC

PROTECT

FOOD CONTENT

Digital Rivkah Shanowitz • Chanah Singal 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.

LOW

FAT -

BARS

o g to

ALSO AVA I L A B L E IN COFFEE F L AVO R .

Product of USA

Counts as a treat.

From the Editor shiffy@wellspringmagazine.com

Beneath the Surface Recently, I read a fascinating report about the metamorphosis of Weight Watchers.

For the uninitiated, this program, at the forefront of the weight loss movement for over five decades, functioned on a points system, where members tallied points for each food they consumed. An egg, for example, was two points; a small slice of beef, four; two ounces of dark chocolate, nine. Keeping count of one’s points was the trick to ensure that they won’t exceed the daily allowance, and it then yielded much-welcome weight loss. The main goal in these calculations was clear, if not singular: to drop pounds. Since 2018, however, the Weight Watchers moniker has undergone a brand overhaul. Under its new name, WW, touting the slogan “Wellness that Works,” that same egg is now zero points. The value of 200 foods, including fresh fruits and vegetables, has now plummeted to zero, as well. Now, at group meetings, instead of weighing in and discussing how to eat at social events (“take only 14 chips from the basket, break them into small pieces on a napkin in front of you and don’t touch the basket again”), the conversation has shifted into the wellness realm, with health and vitality as the goal. While the brand is still focused on weight management, the revamping of this iconic program sheds light on the shift that is occurring in our culture. As opposed to seeing weight loss as the shiny trophy at the end of a restrictive journey, wellness is being embraced. With the passing of time, it appears, more and more individuals are noticing the detriment diet cul-

8 Wellspring | July 2020

ture has had on their lives, how society has gone from not being able to afford food to not being able to afford calories, and how that has impacted us so profoundly. As the influx of letters on the topic attests, many within our community are paying attention to this phenomenon — how weight loss has become so revered. While the benefits of a healthy lifestyle are many, and it is one of the ways in which we can and should be kind to ourselves, in dieting, thinness is placed on a pedestal and is pursued at all costs. Thankfully, many dietitians and health coaches have started paying attention to the damage this mentality has been causing to our wellbeing — probably first in their own lives. One such trailblazer is Gila Glassberg. When I first connected with Gila, I was captivated by her passion, but more so by her truth. Gila had gone through the conventional path toward obtaining a solid career as a dietitian. She worked her way through her bachelor’s, then Master’s, then clinical internship — only to realize that she wanted to give her clients more. She wanted to give them— and herself — a means to actually enjoy a healthy lifestyle by making their own choices, to notice what was happening internally that influenced their choices, and to enjoy life as a whole without the fears and inhibitions that stress on one’s appearance engenders. In her new serial, Bye, Diet. Hello, Life., Gila welcomes us into her office so we can get a glimpse of how she helps Adina lead the healthy life she really wants. I believe there’s a place in all of us that screams, “I’m not just a number!” At the same time, we’ve been mired in diet culture for so long. There’s no denying

that uprooting a mentality takes time and effort. In her refreshing, engaging cover feature, Libby Silberman gives us a glimpse into her lively forum for women who are determined to “eat clean” — and appreciate the group factor that provides them with encouragement and insight for their own journey. As the women in the group share, they may have joined because their immediate goal was weight loss, but as their journey progressed, they realized there was so much more beneath the surface.

sonality trait, a challenging individual Hashem placed in our lives, or a physical attribute, the Sfas Emes provides us with the approach to help free ourselves from the bondage: “Feeling the bitterness of galus is the start of the redemption.” Acknowledge how much this is bothering you so you can start to accept it. Let it hurt so you can heal. This Wellbeing quote, presented in exquisite design by our one and only Rivky Schwartz, will be going up on my office wall, a constant reminder of the purpose of every bit of discomfort Hashem sends our way. It’s especially meaningful during Tamuz and Av, when we become more keenly aware of our current galus, which, as the sefarim note, is an exile for the nefesh.

It doesn’t take a day or a week or even a year to uproot a culture we’ve been subsisting on for years and decades. But today can be the first day that we trek our new path. With an open heart and a listening ear, we can absorb something new, and perhaps take on a small change to be more compassionate to ourselves. And part of this compassion, we will find, is leading a balanced life. When we realize that eating healthfully is good for us, when we see what it does for us, we want it.

When there’s so much going on, when circumstances we did not anticipate come barreling our way, our knee-jerk reaction is to resist it. That sigh we give when things don’t go our way? Whether it’s a breath of resentment or a breath of acceptance only we — sometimes only deep in our heart — know. When the sigh is one of acceptance, of feeling the bitterness of the galus and accepting this as part of Hashem’s plan, incredible things happen. I invite you to read more on how breath is related to our emotional world in this issue’s fascinating Wellbeing feature.

The more we learn to accept ourselves — internally, externally, and all — the more beautiful life becomes. While it may seem counterintuitive, the way we come to accept our circumstances is by first acknowledging what we’re antagonistic to. Whether it’s a certain per-

Wishing you a summer of health and happiness,

Shiffy Friedman

Well-Put! “Health is multi-dimensional.” Tehila Widenbaum IIN CHC, Cup of Tea

Tamuz 5780 | Wellspring 9

Contents

JULY 2020 TAMUZ 5780 ISSUE 54 The next issue of Wellspring will appear iy”H on July 29th.

WELL INFORMED

TORAH WELLSPRING By Rabbi Ezra Friedman

20 SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS 22 DENTAL HEALTH By Dr. Jacques Doueck, DDS 24 HEALTH UPDATES IN THE NEWS By Esther Retek

Insider will return next month iy"H.

ISSUE 54

JULY ‘20 TAMUZ 5780

Meatless Mondays How to make that perfect vegan burger

w Column! Ne

SWAP

My Table How do you practice self-care in the kitchen?

WELLSPRING EXTENDS WARMEST WISHES TO

ESTHER RETEK AND FAMILY ON THE BIRTH OF A BABY GIRL

LIVING WELL 26 IN GOOD SHAPE Walk Right By Esther Fried, PFC

28 ASK Nutrition and Nausea By Shani Taub, CDC 30 COVER FEATURE Project #Eatclean By Libby Silberman 38 AT THE DIETITIAN The Gut By Tamar Feldman, RDN, CDE

WELLBEING

40 MEDICAL SAGA By Goldy Swimer 44 CUP OF TEA With Tehila Widenbaum, IIN,CHC By Esther Retek 48 BYE, DIET. HELLO, LIFE. By Gila Glassberg, MS, RD, CDN 51

DIY Arthritis Relief By Miriam Schweid

54 FEATURE Let It Go By Shiffy Friedman NEW SERIAL

64 CHILD DEVELOPMENT Glued By Friedy Singer & Roizy Guttman, OTR/L 68 EMOTIONAL EATING By Shira Savit

Springboard

Letters

On nail fungus, oat milk, intermittent fasting, and more

improved.

Fungus Solution? Issue #53: DIY

I was excited to see Miriam Schweid’s solution for nail fungus. Having followed her recipes in the past with great success, I’m looking forward to experimenting with this one. I’ve tried countless solutions for getting rid of nail fungus, including medication, none of which worked. I hope to report with good news very soon.

Thank you for an extraordinary publication,

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

12 Wellspring | July 2020

Hendy L.

Oat milk is higher in calories and in fat than almond milk. The companies that work best for our son are Califia Farms (OU Parve) and Oatley (OU – Dairy Equipment). If you buy the Oatley brand, be careful to buy the full-fat version, as they make a low-fat variety as well. Additionally, for both companies, be sure you are buying the unsweetened variety. Like other milk replacements, when buying oat milk, always read the label to check the calories, fat, and protein. The two aforementioned companies proved to be the most nutrient dense.

Oat Milk Worked Best for My Son Issue #53: Public Service Announcement

In reference to the notice a reader sent in regarding almond milk, I would like to share information that may be helpful. When my toddler was one year old, and we switched him to regular milk bottles instead of formula, we noticed that he was sensitive to the milk and broke out in eczema. I did a lot of research about different milk replacements then, and what worked best for him was oat milk. The doctor was okay with the switch and my son’s eczema

M.S.

Brooklyn, New York

Can’t Carbs Be a Trigger? Issue #52: Springboard

I really appreciated Rena Reiser’s response in Springboard and found it very helpful. However, I don’t agree with her on carb addiction. I don’t consider myself an expert, it’s just from observing people, but it seems to me much like an allergy. There’s a strong physical component to

Quick Question

Now that we’re gradually spending more time in the company of others, I would like to know how I can protect myself and my family by supporting our immune systems. When I visit the health food stores, I’m offered an array of so many different vitamins and supplements. Which ones are really necessary and most effective?

Thank you for your question. It’s wise for us to do our hishtadlus to maintain a healthy immune system. The summer is an excellent time to do that. Just being out in the sun can infuse the body with vitamin D, directly from its natural source. Exercise and healthy living, including drinking lots of water, are very beneficial. In addition, you may want to take vitamin C, vitamin D, and an immune booster which contains some of the following ingredients: garlic, echinacea, olive leaf, oregano, and zinc. For optimal digestion, take all vitamins and supplements with meals.

that addiction, and it’s very different than other addictions. In some bodies, carbs will trigger a very strong desire for more; in others, it simply won’t. I know people who are extremely emotionally healthy and react that way. Similarly, some people bloat from lactose, while others feel great after drinking milk. Some people are triggered by carbs; others feel satisfied for hours after eating bread — or even (horrors) one slice of cake.

Rena Reiser responds:

D. L.

Thank you for your comment. I'll repeat what I wrote in my previous response: If someone is totally at peace restricting certain foods forever, and there are no ill-effects on their physical health, then the arguments seem tangential. Since the women who come to work with me have not succeeded at that, speaking about these foods as an addiction is not a beneficial model. From my experience, I’ve been able to help women normalize their relationship with carbohydrates and eat them in reasonable amounts. If that is our

end goal, then the concept of addiction is a moot point.

Wishing you inner peace and complete health.

Creative!

Issue #53: Day by Day

I’m awed at the creativity of your team, always coming up with innovative ideas to encourage healthy living. When I first picked up a copy of Wellspring, I was wondering what it would include that hasn’t yet already been said, but you proved me wrong. And this keeps happening month after month. Just wow. In this vein, the concept behind Charnie Kohn’s new column, Day by Day, is so original and refreshing. We tried the pancakes for breakfast one morning (it wasn’t Sunday, but still!) and it was a hit, enjoyed by everyone in the family. I’m looking forward to seeing what Monday’s menu has in store for us. I also appreciated the tips on how to

repurpose Shabbos leftovers, an ongoing issue in our home. When I read the tip of blending the soup veggies as baby food, my immediate thought was, “Where was I until now?” Every week, I spend a pretty penny buying ready-made baby jars. This is not only a more economical option, but I feel much better feeding my child food that I put together from scratch, especially when it involves almost no work. Thanks for keeping all of us in mind.

With much appreciation, Blumi S., Monsey, New York

Time to Digest A Reader’s Thoughts

When I originally started getting your magazine, I wondered why you weren’t a weekly. I was so impressed and excited by your content that I just wanted more and more. Now, after a few months of cover-to-cover reading, I see why this setup is good for me. It takes me time to digest

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

Take care, Miriam Schweid, kinesiologist

Tamuz 5780 | Wellspring 13

Springboard

Letters

Public Service Announcement Medication Alert

Our nine-year-old daughter has been suffering from hair loss for some time now. It’s frightening to find clumps of hair on her pillow each morning. We’ve gone several dermatologists and tried different shampoos and creams without success. One prominent dermatologist prescribed Rogaine. Soon after our daughter started using it, some small hairs began to appear on her scalp. Unfortunately, however, she also began to grow an excessive amount of body hair, such as on her back and legs. Of course, we discontinued it immediately, and we would like to bring this to the attention of Wellspring readers. If anyone has any suggestions for us, we would be so grateful to hear from you through Wellspring.

what I read in Wellspring’s pages; this is heavy, deep stuff ! This is not only about tips and hacks (which I also very much appreciate), but rather, you’re playing a role in impacting our life at its core. Starting from the letter from the editor, which I have found myself rereading several times to get it all in; continuing to Torah Wellspring, which is an eye-opening, intensive class of its own; to the various thought-provoking features and columns, until the very last page, there’s so much I need to ruminate upon.

But not anymore! Thank you Wellspring for publishing an abundance of info about this common (albeit secretive) condition. You really helped me (in practical ways) and gave me a lot of chizuk by showing that it does not have to be kept hidden in the closet and can be spoken about in a public forum. May Hashem bentsh all of the people on the incredible Wellspring team. Keep it up!

Many thanks,

A Grateful Teen

A. Kaplan, Chicago, Illinois

I’m Not Alone Issue #53: Ask

I wanted to thank you for putting out such a quality health magazine each month. I get really excited every time a new issue comes out, and read it from cover to cover right away. I especially wanted to commend you for being so open, and writing so much information on the topic of PCOS. I am a teenager struggling with this lonely and sometimes embarrassing condition.

I used to feel so alone, and magazines very rarely mention PCOS. 14 Wellspring | July 2020

Intermittent Fasting Can Be Intuitive Issue #53: At the Dietitian

I would like commend you for a well-rounded, informative, and inspirational publication.

I especially appreciate Tamar Feldman’s column, At the Dietitian, which provides solid education from her practice and experiences. As someone who has been practicing intermittent fasting for quite some time now, I was surprised that Tamar chose to focus only on weight loss in her article. Many have taken on intermittent fasting strictly for that goal — of losing weight — which makes it no dif-

ferent, in my opinion, than a diet.

But from my experience, intermittent fasting is way more than that. In fact, I’m a big believer in intuitive eating and have worked for quite a long time to learn to listen to my body instead of following a plan or diet. Along the way, I was fascinated to notice that there are times that this is what my body asks for: a break. I believe the diet culture is what ingrained in us that we can’t go a certain amount of hours without food. If you observe a young child, you’ll notice this too. There are days when a toddler or baby can be super hungry and, on other days, they want almost no food. That’s part of being intuitive. Not always does the body require three or five or whatever other number meals we’ve been told to eat for decades now.

So, intermittent fasting is not only a means for weight loss. Rather, I see it as a part of becoming more intuitive. Am I hungry for breakfast every day? No. And when I’m not, I skip it. And, surprise, nothing happens to me later in the day. I don’t binge, nor do I feel less energized. Because this is my body, and as long as I’m listening carefully, only I can know what it needs at any given time. With thanks for a fabulous magazine, Esther P., Baltimore, Maryland

BLACK P

FO R

O N LY

BARGAI P M ANTS

20$

R EG .

45$

STOREWIDE HOT SUMMER SALE

% 0FF

E U RO P E A N M A D E

Well Informed

Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman

What We’re Yearning for Today Are We Meant to Miss Something We Never Experienced?

During the Three Weeks, we all feel a deep yearning; not only these days, but always, from when we were banished from our Beis Hamikdash. In essence, this profound longing is for Yerushalayim and for the closeness we’d been able to feel to HaKadosh Baruch Hu. In galus, no matter how positive external circumstances appear, no matter how much comfort we’ve secured for ourselves, we feel uneasy. We can’t always pinpoint its core. At times, we suppose that what we’re seeking is more stability, possibly more respect, or perhaps a better income. But under all this longing is our eternal desire to be back home, to feel secure in the embrace of a loving Father, in Yerushalayim, with the coming of Mashiach. From when the second Beis Hamikdash was destroyed, our yearning for Yerushalayim has often been channeled into a pursuit that appears to be for different, more tangible objectives. Since the feeling of lack is very uncomfortable, a condition we don’t want to live in, we attempt to fill this lack with something that is within reach to be attainable. We imagine, when I’ll achieve this or obtain that, I’ll feel at peace. This is how

16 Wellspring | July 2020

we reach erroneous conclusions as to how we can finally fill that cavernous longing.

Whatever is hurting us right now is rooted in the pain of not feeling at home, in our Father’s loving embrace.

However, in reality, this search comes from the pure, holy yearning for closeness to Hashem that all of us have. When we realize that this is not a longing for a tangible attainment, that’s the first step in working toward actually filling the need. That’s when we start to explore how we can find Hashem in this galus, how we can come closer to Him in our current circumstances.

This constant pursuit is a sign that our neshamah is burning within. It’s true that we may be channeling it in a way that isn’t helpful at the moment, but it is still a sign of our spiritual aliveness, one that we can b’ezras Hashem learn to focus inward to obtain what we’re really seeking.

A mechanech once shared with me something that touched me deeply. He told me of a father who confided in him that he was profoundly saddened that his son had left the fold, but what hurt him most of all was that this son engages in bizarre behaviors, such as wearing facial jewelry. Of course, the mechanech related, he empathized with

“You’re crying over shattered wood and broken stones? Furthermore, what good is it to cry over the past? A wise man moves onward.”

the father, because the circumstances were supremely painful, but deep inside, he admitted, he felt a certain sense of hopefulness, one that he doesn’t tend to feel when fathers tell him that their sons are depressed or in despair. Such boys, the mechanech felt, suffer from an extinguishing of the fire of yearning for closeness to Hashem. On the other hand, the young man in the nose ring — while it was true that he wasn’t giving his neshamah what it was really seeking — still had that fire burning within. He was still on a search, keeping his flame alive. With this teenager, the mechanech felt confident that he would soon get rerouted on his search, b’ezras Hashem. He would realize that the outside world wasn’t offering what he was looking for. Sooner or later, he would recognize that there was only one solution to quenching the thirst of his neshamah. He wasn’t getting satiated, but at the same time, he hadn’t yet gotten tired. And that, the mechanech felt, was a sign of hope. The period of the Three Weeks is not characterized as a time of nostalgia. It is not a time when we’re only meant to look back and try to picture what life was like with the Beis Hamikdash. It’s not strictly about the past. While this method can

be helpful in avodas Hashem, for many of us, this is not only abstract, but also difficult. It can be hard to miss something we never experienced. There’s a much more clear-cut path to connect to our yearning within: to notice what we are missing right now. Even if we’re not so familiar with the avodah of the Beis Hamikdash like the tzaddikim, whose breadth of knowledge on the subject is so vast and who are able to picture themselves in that setting and to desire to be there with their whole hearts, the sense of unease each of us experiences in our own way is directly rooted in that same longing.

Whatever is hurting us right now is rooted in the pain of not feeling at home, in our Father’s loving embrace. Whether we’re aware that this is the core of our current discontent or not, in reality, that’s at the root of everything we’re lacking. If we would currently be connected to Hashem as we will be in the times of the next Beis Hamikdash, the pain we’re experiencing right now would be non-existent. And so, rather than using our head to imagine what things were like and what they will be like, it’s easier to connect to what we are currently lacking. If we want to connect to the yearning we’re already feeling,

all we need to do is shift our focus inward. What do I feel uneasy about right now? What am I missing? Whatever our answer will be, it boils down to not being at home with our Father.

All year long, we lead a harried life. We may posit that what we’re lacking is external. Even if we realize that our lack is internal, we seek to fill it externally. I need that position, this house, that role. These Three Weeks, when we shift our focus inward, are a time to not only notice that there’s something I’m lacking deep inside, but to see how we can fill it internally, too. Yes, I want to be in a place where I feel loved unconditionally, to get the feeling that I am good as I am. I want to feel that I’m in my Father’s embrace. We can elevate this period to one of love and connection, rather than darkness and despair. As the commentators note on the passage in Eichah (1:15), karah alai moed, call this day a Yom Tov — that there is an element of Yom Tov even in the saddest day of the year, Tisha B’Av. Inherent in every Yom Tov is the koach to intensify our connection to Hashem, and this period is no exception. This essence may be hidden, but it is there. In the Beis Hamikdash, this

Tamuz 5780 | Wellspring 17

Well Informed

Torah Wellspring: Spiritual Health

He wasn’t getting satiated, but at the same time, he hadn’t yet gotten tired. And that, the mechanech felt, was a sign of hope.

sense of connection was the feeling a Yid experienced. This was the place where a Yid came because Hashem wanted to see him, to shower him with His love. As the Gemara in Chagigah (2a) tells us, “Just as a Yid came to see, he came to be seen.” Hashem just wanted to gaze at us lovingly, to fill us with light. In the sefer Toras Ha’Oleh, the Rema cites the story of Yirmiyahu Hanavi, of when he witnessed the churban. He fell onto the rubble of wood and stones and cried bitter tears. A Greek philosopher who observed the scene approached him and asked, “You’re crying over shattered wood and broken stones? Furthermore, what good is it to cry over the past? A wise man moves onward.” From his perspective, the philosopher was right. There is no wisdom in crying over material loss, and not on the past either. But what he didn’t understand was exactly what the Navi was mourning for. The Beis Hamikdash wasn’t simply an edifice of wood and stone, as it appeared; it was the tocho ratzuf ahavah, the heart and respect and sweetness of every Yid. It was from where we drew our chiyus. This is a yearning that we didn’t only have in the past; we experience it at every moment. As long as we live, we want to feel this

love, the self-worth we feel when we internalize who we are. Yirmiyahu wasn’t crying over something that was and is no more. It’s not like the owner of a nice car who mourns it after it goes up in flames. He was crying from the emptiness the Yidden felt at that point, and that’s an emptiness that we feel until today, centuries later, because this yearning still hasn’t been filled. As long as we don’t have the Beis Hamikdash, we feel this lack.

Im eshkocheich Yerushalayim tishkach yemini, the Yidden cried on their way to galus. What’s the connection between Yerushalayim and the right hand? That’s because no matter how occupied one is, he rarely forgets his right hand. Even if we may lose sight of it for a moment, such as when we fall asleep or our mind is very preoccupied, since it’s such an essential part of us, as soon as we he refocus, we’re aware of it immediately. So too, the Yidden told Hashem, there may come a time when we get so preoccupied with pursuits to fill our yearning that we almost forget about Yerushalayim. But the moment we refocus, we become aware of it — and its core — immediately. In His nechamah to Klal Yisrael through the navi Yeshayahu, Hashem says, “Just as a mother consoles her child,

so will I console you” (66:12–13). To a child, a mother’s presence is the comfort he needs, no matter what he’s enduring. If you would ask such a child, “Where are you?” His answer would be simple, “In my mothers’ arms.” Even if his mother keeps changing locations, all that he knows is that he’s right here, in her arms, and the other details are of no importance to him. There is no other place he wants to be because he’s already “home.”

This, Chazal tell us, was how a Yid felt in the Beis Hamikdash. The external details of his life mattered little — whether he was rich or poor, where he lived, what was going on in the world at large. There, in Hashem’s embrace, he felt so loved, so content, that he needed nothing else. There’s no greater comfort than that. And this is exactly how a Yid feels when he realizes that he’s in the hands of Hashem, even today. Just like this child, he feels at ease. That’s the deepest comfort Hashem can give Klal Yisrael because it’s the greatest geulah to feel this way.

May we merit recognizing our true yearning, and to fill it with spiritual pursuits and closeness to Hashem, until we are zocheh to the Geulah Sheleimah, speedily in our days.

Rabbi Ezra Friedman welcomes questions and comments on this column. Please write to rabbiefriedman@wellspringmagazine.com. 18 Wellspring | July 2020

INFERTILITY DOESN'T HAVE TO BE A LONELY JOURNEY. Bonei Olam is a multi-faceted organization providing a wide range of resources for couples grappling with infertility, and is there for them every step of the way.

• OUR SERVICES INCLUDE •

Our Global Medical Network allows us the ability to provide services on every level.

Male Infertility • Female Infertility • Genetics • High Risk Pregnancy Gynecology • Pediatric and Adolescent • Insurance • Oncofertility Shidduchim • Grants • Interest Free Loans

24 HOUR MEDICAL LINE • 718.373.2000 718.252.1212 // 1755 46th Street, Brooklyn, NY 11204 // boneiolam.org //

boneiolam

Well Informed

Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS

Watch Out for the White-Tipped Waves

The gemara in Bava Basra (73a) relates fascinating stories told by Rabbah bar bar Chanah. These esoteric episodes provide penetrating insight into the human condition and offer invaluable advice on confronting our greatest challenges.

“Those who go to the sea told me that the wave that sinks a ship looks to have an edge of white fire at its tip. But when you hit it with a club that has names of G-d written on it… [the wave] settles down.” The Vilna Gaon presents an in-depth explanation of this parable (see the Artscroll Gemara for a detailed description). A person’s soul passes through this world like a trip across the ocean. Sailors don’t live at sea, but rather use it as a method of travel to access different ports, collecting valuable merchandise to bring back home. So too, the soul’s trip through this world is certainly not permanent, but merely serves to collect as much merit as possible before moving on to the World to Come. The ship that carries the sail-

ors over the ocean is like the body that transports the soul in this world, and the trials and tribulations that we face in our lifetime are like the waves that rock the boat. However, there is one wave that does not merely shake the ship but can actually cause it to sink: the yetzer hara, which seeks to destroy a man’s body and ruin his soul. This inclination burns inside a person like a fire that has a unique fringe of white at its tip. That’s because it starts out looking innocent and pure, with noble intentions, only to trip us up when we allow ourselves to be vulnerable and go along with its insidious invitations. The solution? Attack it with the names of Hashem. Our choices and actions should be driven by Hashem’s

will for us, not by our body’s desires for instant gratification, even as innocent, pure, and noble as they may seem.

“It’s a mitzvah to eat a lot on Shabbos. Just like I don’t lose any money on Shabbos preparations, I don’t gain any extra calories eating Shabbos food.” Left to our own analysis, we may trip ourselves up while rationalizing a sincere motivation. Hashem wants us to have a healthy body in order to best transport our soul on its mission in this world. Any choice or action that causes us harm by making us sick or overweight, as tempting and enticing as it may appear, hinders our ability to fulfill our task. Watch out for the white-tipped waves.

Rabbi Eli Glaser is the founder and Director of Soveya. He is certified as a Nutrition/Wellness Consultant and Weight Management Specialist, with 25 years of coaching and counseling experience, and is maintaining a 130-pound weight loss for more than 16 years. Soveya has offices in Lakewood and Brooklyn, and works with clients via phone and Skype around the world. For more information or to make an appointment, contact Soveya at 732-578-8800, info@soveya.com, or www.soveya.com.

20 Wellspring | July 2020

CANCER HAS SO MANY DEVASTATING EFFECTS. LIN

718

.2000

MEDIC

INFERTILITY SHOULDN’T BE ONE OF THEM.

OUR 24

WE ASSIST WITH FUNDING & RESEARCH FOR A MYRIAD OF PROBLEMS INCLUDING ONCOFERTILITY

EEJ • Expedited Consults Ovarian Tissue Preservation Prebuteral Tissue Cryopreservation Preservation • Shidduchim

718.373.2000 // boneiolam.org //

boneiolam

If you or anyone you know is in need of these services, please call us 24 hours a day

Well Informed

Dental Health By Dr. Jacques Doueck, DDS

SOLEA SLEEP™ LASER SNORING TREATMENT SNORING RELIEF IN A SINGLE VISIT TO THE DENTIST Solea Sleep™ is an exciting new treatment option for people who snore. The procedure provides rapid relief by tightening the soft palate and reducing the vibrations that cause snoring. No tissue is removed during the treatment, and unlike other laser treatments for snoring that require multiple trips to the dentist, the Solea Sleep procedure takes only five minutes to complete. Treating snoring has never been easier.

Collagen is the protein in the body that is the basic building block of many tissues. Laser energy can be used to tighten tissue, and it’s been used for a number of years in medical disciplines such as cosmetic surgery. When used on the face, for example, wrinkles are smoothed and facial muscles tighten. When this procedure is performed on the soft palate and throat, it causes the muscles to become firmer and less prone to collapse, keeping the airway open and reducing tissue vibration.

While not a stand-alone treatment for sleep apnea, Solea Sleep can be used to help patients already using CPAP or oral devices and still continuing to snore. Patients treated report little or no discomfort after the procedure, and they see a reduction in the volume and frequency of their snoring within days. According to Dr. Anthony Bolamperti, DDS, a leading Solea Sleep provider, “I consider Solea Sleep to be a quantum leap forward, allowing me to accomplish in a single five-minute treatment what used to require three or four thirty-minute treatments. My patients are experiencing immediate snoring relief and better quality of sleep for them and their spouses.” If someone you know is still snoring despite taking the initial steps of CPAP or an oral device, this may be the breakthrough they have been waiting for.

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.

22 Wellspring | July 2020

JOI N

ER D E H C M I Y the R A R BREAK SUMME

AS WE EXPLORE THE WONDERS OF HASHEM”

Discover nature through science, crafts, activities, and much more.

The kids will enjoy a fun, educational and well-planned program, with a full schedule of different activities. Breakfast and warm lunches will be served. To register your son, please contact us at

845.352.7700 #208.

50 Melnick Dr. Monsey, NY 10952 845.352.7700 • www.Rayim.org

Well Informed

Updates in the News By Esther Retek

MOM HAS THE HEAVIEST WORKLOAD Not surprising, but nice to be acknowledged Who do you think is working hardest on the home front nowadays? Research supports your answer.

Parenting during these past few months has been quite a job. We’ve been stepping up to the plate and teaching our children from home, running daily household chores with children under our feet, and some of us are even shoehorning in some “real” work (just don’t ask at what time of night); being a parent is more challenging than ever. That’s besides for the discipline issues that have cropped up along the way, as well as helping our children deal with any upheaval to their emotional world during these turbulent times. Although, in most cases, both men and women have been recently been putting in more parenting work, not surprisingly, according to a new study published by the Institute for Fiscal Studies and the UCL Institute for Education, moms have still been bearing most of the weight. Upon studying and questioning 3,500 families, researchers found that mothers are more likely to overwork nowadays than fathers. For those who are juggling both a job and taking care of the kids at home, the study found that almost half of that time

TO A DRIER SUMMER

was spent dealing with interruptions. (Who needed a study for that?) The report also found that mothers are 23% more likely than fathers to have lost their jobs during the current crisis. Mothers who are still doing paid work have reduced their paid working hours substantially, much more than fathers have. Prior to the crisis, working mothers worked for an average of 6.3 paid hours on weekdays; this has fallen by over 20% to 4.9 hours. Working fathers’ hours have also fallen, but proportionally by much less. In addition, mothers are also far more likely to be interrupted during paid working hours than fathers. Almost half (47%) of mothers’ hours spent doing paid work are split between that and other activities such as childcare, as compared with under onethird (30%) of fathers’ paid working hours. In families where the father has lost his job while the mother kept hers, men and women still split housework and childcare responsibilities fairly equally, despite mothers being that much more overwhelmed. And for all women reading this, the best part of the study is learning that we are not alone. Good going, ladies!

5 Tips to Help Reduce Sweating

Sweating is an automatic process that helps to regulate a person’s body temperature. However — and especially — during the summer months, perspiration can get in the way of your social life, comfort, or physical activity. Here are five tips to help reduce the moisture.

1. NATURAL REMEDIES Various herbal remedies have been proven effective to treat excessive sweating. Some of these natural remedies include applying chamomile, apple cider vinegar, tea tree oil, and baking soda to the skin. In general, keep yourself well hydrated so that your body stays cool.

2. KEEP TRACK OF TRIGGERS Certain circumstances may trigger episodes of excessive sweating. Keeping a journal will allow you to log episodes of sweating so that you can identify your triggers — such as particular foods or clothes — and avoid them.

3. AVOID CERTAIN FOODS Certain foods can cause the body to increase sweat production. Some of the basics include monosodium glutamate (MSG), alcohol, spices, and caffeine. Many people report feeling more sweaty upon consuming

24 Wellspring | July 2020

simple carbs.

4. ANTIPERSPIRANTS If you sweat excessively, you may want to avoid using deodorant that contains chemicals, which merely masks the smell of sweat. Instead, look for natural antiperspirants, which can reduce sweating.

5. FROM THE BOTTOM UP To reduce sweaty feet, whenever possible, opt for airy shoes such as sandals, slippers, or no shoes. Wear shoes made of natural materials that will support proper ventilation of the feet. Allow shoes to dry completely before each wear, and change your socks as often as possible, even during the day. If none of these tips prove effective and sweat is significantly impacting your quality of life, it’s advisable to consult with a medical practitioner.

Let them be part of an

Exclusive Team.

This innovative Day Hab Program provides on-site training that will build your sons' life skills and confidence by having him learn to paint, do electrical work, mow lawns and many other skills.

Missing Camp? Join our program! Age: 15+

50 Melnick Dr. Monsey, NY 10952

845-782-7700 ext. 208.

Want to hear more details?

Give us a call

Living Well

In Good Shape By Esther Fried, PFC

WALK RIGHT How to Make Every Step Count Now that the summer has once again set in, it’s the perfect time to take advantage of the nice weather and implement a walking schedule as part of our daily routine. Besides being super economical (no gym membership or special equipment) and easily doable, walking provides many benefits. According to the American Heart Association, walking can help decrease body fat, as well as improve joint health, circulation, bone density, sleep cycle, blood pressure, and mood. That’s a long list for an exercise as simple as lacing our sneakers and getting our feet moving! To maximize the benefits of walking and make it a pleasant experience, keep these tips in mind.

1 Check Your Foot Gear You probably know already that heels aren’t your best choice for walking. But other shoe types can also make walking more difficult. Almost every flat shoe will hinder the heel-to-toe flexibility that’s necessary for powered walking. So what does make a good walking shoe? Decent padding, material that “breathes,” water resistance, and flexibility from heel to toe are essential. Fit is another important element. Your shoes should be loose enough so that you can wiggle your toes with ease, but snug enough to keep your foot from sliding around. A good shoe is the key to proper muscle toning.

26 Wellspring | July 2020

2 Better than One

3 Losing Count

In addition to turning into a great catch-up date, the enthusiasm when walking with a partner will make the entire experience more pleasant. Plus, you’re less likely to cancel your walk if you scheduled it with a friend. Based on these benefits, a study in Journal of Physical Activity and Health has found that individuals who walk with friends are more likely to hit 150 minutes a week of moderate exercise than those who walk alone.

Counting steps, miles, kilometers, or minutes is important. This way, you know whether you’re meeting your exercise goals, and it may also help motivate you. In one study, people who tracked steps took around 27% more of them than those who didn’t. That added up to an average of 2,500 steps a day! You can track yours with an app on your phone, with an inexpensive pedometer, or with a simple watch.

Slumped Stance

If you’re used to slouching over the computer or kitchen counter, don’t bring that hunch along with you on your walk. The right walking posture can help you walk faster and longer, and help prevent injury. When walking, try to lift your spine as if there were a string pulling you up from the top of your head. Your eyes should be forward, your shoulders down, back, and relaxed. Swing your arms naturally and freely as you step your feet lightly from heel to toe.

On the Schedule

Are you an early riser who wakes up ready to move? Plan your walk first thing in the morning. If evenings are better, mark down the time on your calendar and let others know you’re busy then. Better yet, make a regular appointment with a friend so it’s harder to skip.

Keep Your Cool

When walking (or engaging in any physical activity), you naturally lose water. When water levels dip too low (dehydration) you may feel tired, nauseated, or dizzy. Therefore, it’s vital to fill up your water tank with a couple of extra cups in the hours before you head out for a walk. Even more important, bring some water with you and make sure to drink as you go along.

Wait, You’re Not Done

Give your leg muscles — especially your calves — a gentle stretch when you're done with your walk. It will help you stay flexible. Don't overdo it — stretches shouldn't hurt — and don't bounce. Hold each stretch for 10–20 seconds. Use a chair or a wall for help with your balance.

8 Stuck in a Rut You might get bored and lose interest in your walk if you follow the same route every day. Change it on a regular basis to keep it interesting. Not only is it good for your mood and motivation, but a different path will switch things up for your muscles and joints. Incorporate hills into your route. These can add intensity and strengthen lower body muscles.

Tamuz 5780 | Wellspring 27

Living Well

Ask By Shani Taub, CDC

Nutrition and Nausea

What Can You Expect of Yourself Under These Circumstances?

Question: Thank you so much for your informative and practical column. I always find something new to implement! Over the last few years, I’ve successfully gotten into a healthier lifestyle and there are no words to describe the difference I’ve experienced in my energy levels, moods, and physique. But the only time everything comes crashing down is during my first few months of a pregnancy. Being ever so nauseous and strongly hormonal, it becomes a minute-to-minute struggle to maintain my healthy eating and lifestyle habits. What are some tips you can offer that can help me (and my healthy lifestyle) survive these few months?

Shani's response: I'm happy to hear you’re leading a healthy lifestyle and that you’ve experienced such wonderful changes. Thanks for sharing! First and foremost, bear in mind that you’re not alone. Almost all of us have such an experience during at least one pregnancy. In fact, I think my produce store owner is the first to know that I'm expecting since my weekly fruit and vegetable order takes a drastic decline. Even as the ultimate fruit and veggie lover, I have a hard time eating such food during the first few months of pregnancy. But that doesn’t mean you can’t maintain a proper diet. On the contrary, it’s even more crucial to eat nutritious and balanced meals to support your baby’s development. So what can you do? I find that having a proper eating plan — preferably a written one — is the first step in the right direction. The best way to design one is with a nutritionist, but you can outline a simple one on your own too. Sticking to a program leaves less leeway. 28 Wellspring | July 2020

I also urge my clients to be very careful about taking their prenatal supplements both during pregnancy and nursing, this way they ensure their body receives a wide variety of vitamins. And today’s conveniently-sized mini pills makes it so much easier to take them. (Remember those oversized pills we barely managed to swallow?) Proper hydration is another essential during pregnancy, with a minimum of 10–15 cups daily. If you find that too difficult, try ice cubes, ices, or fruits to get adequate hydration. Eating smaller meals throughout the day instead of three large ones also seems to work better for most women, in terms of both nausea and acid reflux. Iron is especially important at this time, so try to incorporate foods that have a nice amount of this nutrient, such as spinach, kidney beans, sunflower seeds, and fortified whole grains. Most importantly, learn to work with your body. When do you feel most nauseous? Arrange it so you’re eating before and after those peak times. Which foods don’t work for you? If you find fish and chicken to be off-limits, there are so many other proteins to choose from. You may be okay with cheese, eggs, protein bars, nuts, or Greek yogurt. Raw vegetables make you sick? Go for

cooked or grilled. Do you get tired and queasy at night? Have your big meal at noon instead of at the usual supper hour. And if you feel you must have that square of chocolate, give it to yourself but don’t do so mindlessly.

In general, be attuned to your body’s needs — take day by day, week by week, and remember that during these special months you can have a double mitzvah of safeguarding your body and that of your little one. May you give birth b’sha’ah tovah!

Debunking the Myths Myth: Pregnancy necessitates eating for two.

Although I do allocate some extra calories for my clients when they’re pregnant or nursing (usually adding a protein to their meal), there’s no need to eat for two. In fact, the baby will be get adequate nutrition without being “fed.” Although each woman’s situation is very individual, on average, you’d like to gain around 15–20 pounds during a pregnancy. More than that will leave you with plenty of excess stubborn weight after delivery. Myth: It’s okay to feel hungry during pregnancy.

It’s never okay to feel hungry or too full. Learn to listen to hunger cues as soon as they set in to gauge your caloric needs. Never wait until you’re ravenous. If you do, you’re more likely to eat large amounts of unhealthy foods. Myth: The body requires more carbs

during the first trimester.

Don’t we all love carbs over the other food groups? But that doesn’t mean we need more carbs. In fact, your carb intake should not be more than usual. If you find that it helps you with nausea, a good idea is to divide your carb allowance from one meal over a stretch of time. Instead of eating a slice of bread, keep on hand a bag of pretzels or whole grain Cheerios to munch on for a while. Myth: Pregnancy is not a time to lose weight.

Although the process to lose weight may be slower given the circumstances, that’s not a reason to stop one from losing weight altogether. Plenty of my clients weigh less at delivery than they did when they became pregnant. Of course, we are referring to women who had substantial weight to lose and did so in a healthy fashion. So there’s no need to give up on your weightloss goals, as long as you’re pursuing them in a way that works for you and your body.

Please send your questions to the nutritionist to info@wellspringmagazine.com. Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants. Tamuz 5780 | Wellspring 29

Living Well

Cover Feature

30 Wellspring | July 2020

PROJECT #EATCLE A N H ow My Siste r And and I Are Spreading t he Health B ug By Libb y Silberm

Tamuz 5780 | Wellspring 31

Living Well

Cover Feature

One evening in May, I was pounding the pavement in my bulky sneakers, my sister Chany at my side, feeling very virtuous that I was taking the time to exercise during quarantine. I’d spent that day like all others preceding it: snitching Cheerios from a necklace-stringing activity at the kitchen table, snacking on cold fries from a greasy brown paper bag, sampling the ends of cake, and consuming an entire bag of chocolate-covered rice cakes. That’s not to mention the supper leftovers that weren’t worth the bother to put into the fridge for no one. All aside for actual meals. Quarantine-induced mindless eating had left me with an addition of a few pounds, and quite frankly, I was frustrated. Why could I not control myself and eat mindfully? I was literally moving from the fridge to the pantry to the freezer all day. All my frustrations about the food situation came out in the form of grumbles and moans as we walked. Chany nodded, as wise older sisters tend to do. “Why don’t we make a healthy meal plan for the week and stick to it? Let’s do this together!” “And every night we’ll need to give each other an account of exactly what we ate that day!” I added. “But I’m not scared of you! So what, I’ll tell you I ate thirty cookies. You’ll pardon me, no prob!” And so, #EatClean in Quarantine was born. Going Public We went public with our quest to eat clean so we could increase our sense of peer pressure; we’d have a larger audience that would

32 Wellspring | July 2020

hear exactly how we fared each day. All members would have to commit to eating clean, too. We let the word out, and within 24 hours, 170 excited members had signed up. “The timing is so perfect,” wrote one member. Four nutritionists joined the group, eager to share general advice, tips, and relevant articles. The #EatClean in Quarantine Community is simple by design, genius in its execution. Members receive a meal plan to fill for the following week. Each participant can follow her own desires and circumstances to create her own path to healthy eating. Additionally, each member receives a personal “accountant,” a co-member from the group. Via daily email, each member reports exactly what she ate that day; fully, truly, to her accountant. Even that single piece of macaroni she tasted before serving dinner to her kids. The best part? According to Miriam, an #EatClean member, it’s the sense of community. We’re in this together. The platform allows for sharing struggles, real and relatable, without judgment. “The community element is what makes this work for me, as opposed to anything else I’ve ever done before. It’s not like going for weekly weigh-ins at the nutritionist’s office, slapping down $25 and telling her if I’d ‘behaved’ that week or not. Now I feel like my virtual family has my back. We applaud each other for our victories, and push one another through hurdles. “We’re in it together, in a real, raw, and honest way, which makes my new healthy lifestyle so much easier to embrace.” Suri, another active member, shares similar sentiments. “I’ve been to a nutritionist for a while. I didn’t tell anyone because I didn’t think it was something I wanted to talk about. Then I went to a Weight Watchers group. I was the only frum woman in the group and I felt very out of place. For the first time in my life, I now have a group that’s not judging me, and loving me all through the process! “I feel accountable for what I’m consuming the whole day. I signed up for the #EatClean DARE program, which means that I can publicly be called upon any day to share what I’ve eaten. Best. Thing. Ever. I am too intimidated to cheat. I’d be so embarrassed to announce to 200 women that I had a handful of colorful Cheerios right after eating a full supper.” #EatClean hosts members as guest bloggers who chart their

journeys to eating clean, which adds to the sense of sharing is caring. The blogs are funny, relatable, and authentically human. The program provides constant connection via e-mail throughout the day with inspiration, Q & A, and sharing members. Thatâ&#x20AC;&#x2122;s what makes it work for Shulamis. â&#x20AC;&#x153;As well as the relative anonymity as I share the most vulnerable parts of myself. I feel accepted and understood. Every #EatClean ping in my inbox is like a personal check-in. How am I doing right now?â&#x20AC;?

Our bottom line is that weâ&#x20AC;&#x2122;re in this together, real and authentic and frank. Victories and failures become but one blended identity of the love shared on #EatClean. You know that you are what you eat, and your quick-to-defense protest is that you are so much more than what you eat. Okay, fine. But thereâ&#x20AC;&#x2122;s an inescapable little fact. You may not be what you eat, but you are when and how and why you eat.

Doing It My Way Numerous theories populate the field of nutrition. When a client chooses to consult with one particular nutritionist, she often commits to undertaking the approach that the practitioner or counselor maintains. If that nutritionist views carbs or proteins or portion sizes from one lens, the client is expected to take on that perspective as well. But #EatClean enables women to intuitively tune into dieting in a way that works for her and her family, and to take the support the community offers. Miriam concurs, â&#x20AC;&#x153;My nutritionist would tell me that half a cup of rice is the amount I should have as a carb serving. What if I didnâ&#x20AC;&#x2122;t want rice that night? What if I, Heaven forbid, ate threequarters of a cup rice? It was too black and white for me.â&#x20AC;? Blogging on #EatClean proved to be amazing for Ahuva. â&#x20AC;&#x153;Blogging for a week tuned me in all day to my behaviors with food, like my emotional eating triggers. Sharing empowered me, and the feedback pumped me.â&#x20AC;? Seeing this as an incredible benefit, not everyone who joined our movement did so for weight loss. â&#x20AC;&#x153;I donâ&#x20AC;&#x2122;t need to lose weight as I am naturally thin,â&#x20AC;? says Pessy. â&#x20AC;&#x153;My success is that I am now more in tune with my body and, as a result, I eat mindfully and more healthfully.â&#x20AC;?

Lighten Up #EatCleanâ&#x20AC;&#x2122;s â&#x20AC;&#x153;Jokesâ&#x20AC;? section was launched with a couple of teases which were quickly joined by memes, cartoons, and light banter on a topic which sometimes feels so heavy. Besides, isnâ&#x20AC;&#x2122;t laughing a researchbased means to burn some calories? ď &#x160; Please take your clothes out of your closet regularly, air them out, and allow them to stand in sunlight. Recent studies have shown that clothes kept in wardrobes during lockdown will shrink. ď &#x160; I have metal fillings in my teeth, and magnets on my fridge. So how do you expect me to stay out of the kitchen?

Mindy, a mother of four, had gone to a nutritionist after the birth of her third child, with the sessions being paid for by her mother.

ď &#x160; I'm on this new diet: You eat everything you want and pray for a miracle.

â&#x20AC;&#x153;I was insulted that my mother thought I was fat. I felt defined by my weight. I followed the program and lost my baby weight, but gained everything right back when I stopped going to the nutritionist. Now, I am learning about better ways to care for myself. I make my own choices. I chose a new healthy lifestyle that I can actually sustain.â&#x20AC;?

đ&#x;&#x2DC;&#x201A;đ&#x;&#x2DC;&#x201A;đ&#x;&#x2DC;&#x201A;đ&#x;&#x2DC;&#x201A;

Suri points out that she was embarrassed by the fact that she was always dieting. Her weekly weigh-ins were top secret. #EatClean was like a switch going off in her brain: You are normal and letâ&#x20AC;&#x2122;s talk about this.

ď &#x160; If swimming is good exercise, well, what about the whales?

Tamuz 5780 | Wellspring 33

Living Well

Cover Feature

I Have a Question Here are some questions asked by #EatClean members on the forum, answered by one of our in-house nutritionists or coaches. No Cheesecake for Anyone?

Intuitive Eating Versus Meal Planning

Q: Tomorrow’s Shavuos and I haven’t made a single cheesecake because I simply cannot control myself when I’m near good food. I just don’t buy or create any potential pitfalls. I’ve been doing so well and I don’t want to mess up now. But I feel bad for my family. Why should I deprive them of good food because I’m trying to eat healthily?

Q: Can I really eat whatever I desire without sticking to a meal plan?

A: Yes, you actually can eat that seven-layer full-fat cheesecake without putting on a pound over Shavuos! (This applies to all times.) Here’s how: *Set a place setting for yourself too. Eating satisfies us more speedily when all our senses are stimulated. Think bone china, nice flowers, napkins, warm food versus cold chicken from the fridge. *Sit down when you eat! Chew each bite. *Eat slowly and mindfully to savor the taste. *When your body experiences a satisfying eating experience, it will be easier for you to stop when you’re feeling full, as opposed to experiencing sensory hunger. This is the kind of hunger that impels you eat because the trigger food is available, because your mind goes into a state of panic at the sight of food. *Above all, eat with joy and gratitude. Cut out that fear (“I’m too scared what this is going to do to me”) or guilt (“This is terrible”) and your body will learn how to process it accordingly.

A: I’m a big fan of intuitive eating, actually, because every day our body needs different types or quantity of foods depending on the weather, hormonal stages, and how much we slept. When you have a food plan, you end up bypassing those vital body signals. At the same time, food plans are based on principles that support your metabolism or blood sugar, so you would need to know some basic guidelines that define a well-balanced meal or snack. So in the case of snacks, for example, you always want a complex carb and a protein. Think something like an apple with some nuts and seeds. Answered by Chana nutritionist, SAC, DIP

Lieberman, certified

clinical

Making Time for Exercise Q: I’m a busy mother of a few young kids and work at night. How important is exercise in my life if I'm active all day? If I was to dedicate some time for it, which exercise would you recommend that can be done in little time, at no cost? A: Exercise is important for many reasons, such as improving your general health, reducing risks of health issues and improving mental wellbeing.

When you apply the placebo effect theory to food, you become aware that the school of thought that claims “a calorie is a calorie” is not true. Calories get processed differently by each person based on many factors. A huge factor is the energy you expend while eating.

I would recommend doing a minimum of a 5-minute warm-up, 15 minutes of active exercise (until you feel sweaty), and 15 minutes of floor exercises. Try exercising at the beginning of the day to ensure that it becomes part of your routine. One usually also has more energy in the morning than in the evening. Music helps you get in the spirit of things.

Answered by Chana Lieberman, certified clinical nutritionist, SAC, DIP

Answered by Devorah Ezrihen, MA Psychology, diet and nutrition coach

34 Wellspring | July 2020

#EatClean Love Listen In On the Convos

Rikki: Can I ask a question? I have been on a diet for a whole week now, being extremely careful. No sugar at all, no wheat, no dairy, no potatoes. Have not lost an ounce! What does this mean? Is my scale broken?! Leah: Quite frustrating. Chana Lieberman, SAC, DIP: I never recommend weighing before a month. (I actually don’t recommend weighing at all. It’s more about how you’re feeling: lighter, more agile etc.) It takes time for the body to adjust to new eating and be agreeable to releasing that weight. The scale isn’t accurate because it depends on many factors (think water retention from salty foods and hormonal stages) and can be very discouraging. “In the Middle Ages, guillotines served as torture instruments. Today we use our bathroom scale." Malky: So you’re saying that even if the scales say you gained, you should be feeling lighter? Isn’t it difficult to monitor if a diet change is working for you if the only way to measure is by how you feel? (I’d be disappointed, depressed, and dejected if there was no weight loss at all!) Ahuva: Precisely for this reason — dejection after weighing — you shouldn’t be weighing yourself. After an entire week of being so strict and not seeing results, it can very likely lead to giving up and bingeing “because my efforts don’t pay off anyway.” I definitely hear that... but oh, the joy when the number is even a tiny bit less!!! I think I'll challenge myself see how far I can get without weighing in. Yitty: It’s very hard to go for a month without knowing whether what you’re doing is right. If you see that you’re losing weight, even if it’s just a tiny drop, you know you are headed in the right direction and that gives you the push to continue. Maybe every two weeks is better. Libby: If you’re lacking energy or the battle with food is relentless, those may be indicators that you’re not headed in the right direction. You need to feel full and energized when you eat clean.

My eating habits prior to #EatClean were something like this: Like it? Eat it. Want it? Eat it — without paying too much attention to labels and ingredients. My general attitude was if it doesn't affect my health in an obvious way and I enjoy it, I may as well eat it. And my body was kind of okay with it. Now that I’m focusing on eating mindfully and healthfully, I’m aware of a new calm and focused energy that became a more constant version of myself. And this taught me about letting my body know that I respect it and care for it. And that the food I put into my system actually matters, even when it’s not my weight, sugar levels, or cholesterol I’m concerned about.

I just wanted to say that last week, I announced I would stop eating at 8 p.m. every night. Those were my last words to you, uttered in brazen boastfulness. I will now dismount my high horse and admit that last night was the first and only night within this week that I stuck to that strictly. I ate nothing at all. It’s hard. Very hard. So, here I am, to tell you that it ain’t as easy as we pretend it is. Here’s to a successful week together, new resolutions, new humility.

Tamuz 5780 | Wellspring 35

Living Well

Cover Feature

My Victories

Guest Blog by Ahuva, mom of teenage girls Ahuva: In the past, we've drowned our lack of finds in the malls (due to “everything cut so small this season") in huge cups of iced coffee, or even a nice bagel brunch. (Yes, the iced coffee was labeled diet to ward off guilt feelings, and the bagel was whole wheat, and we often ordered salad, too.) Yet, it took some soul searching to realize that this was to give my girls a better shopping experience. My heart sinks time after time as I watch them emerge dejected from the changing room without even a glance at the mirror — nothing works. All this is after I have done my research. I won't bring my girls to any store that doesn't carry their size in order to protect their self-image. There has to be viable options or we skip this store. And yet, it takes so much effort on my behalf to put on a smile and say, “It's okay, sweetie, we'll find something prettier next time.” The excursions are excruciating, highlighting all my guilt feelings as a mom. Maybe I don’t feed them right? Perhaps I didn’t nurse long enough? Maybe I’m not setting a good example? And that's where the coffee comes in, a few moments of respite from all that inner turmoil. Usually it does the job, we go home disappointed, maybe, but in good spirits. This time was different. Something has shifted in my honesty with myself. I hold my breath the same way as always, while balancing the huge pile of clothing, waiting for the dressing room curtain to open. But this time my smile is easier, more genuine, as I say, “Honey, you are beautiful whatever size you are. This particular dress is for when you’re a few pounds less.” And I feel so free. We are on the right journey, and it begins with taking that honest look and really admitting we have a problem. Today's victory, roll the drums please.... no iced coffee! In fact, no bought treats out of our house

36 Wellspring | July 2020

other than bottled water! Come on, we deserve a round of applause for that, don’t you think? Chani: Wow Ahuva! You've got courage to share this experience! I love your honesty in talking about the very common struggle of clothes shopping and the emotional turmoil involved. Esty: This is seriously making me check in with my splurges and coffees and the million excuses that come with it. I guess the gains to tuning in is feeling these difficult emotions we're trying to avoid, yet being liberated by the truth and harmony in facing ourselves... So, do we have an effective step number one to living better? Admitting we have a problem. (It's a hard one, as I'm writing this I'm noticing the resistance. Me?! A problem? Whew!) Thank you, Ahuva!! And here’s the DRUM ROLL... GO GIRLS GO!! Shuly: Three cheers Ahuva and co.! Chaya: I’m proud of you. Well done and keep it up! You've got a loud round of applause at this end ;) Here’s to fun and successful shopping trips! Ahuva: Thank you guys, I did think long and hard, but I promised to be brutally honest, we have a problem but problems can be solved. Thanks for your encouragement!!

Are You Really Hungry?

by Chana Lieberman, certified clinical nutritionist, SAC, DIP Five types of sensations may mask themselves as hunger, and are responsible for what you may call your “bottomless stomach” or “excessive appetite.” They are: 1. Mouth hunger/craving: Even after eating nutritious and satisfying food, the mouth may call for a specific taste or texture. 2. Heart hunger: More commonly known as emotional eating, when we use food to deal or cope with our feelings. 3. Sensory hunger: You smell it, you see it, you want it, regardless of how satiated you are at the time. Just passed that bakery… 4. Mind hunger: What story does your mind have to say? For example: “The nutritionist said eat every three hours;” “I read online that protein is very important.” 5. Stomach hunger: This starts out as uncomfortable pangs and quickly turns to loud growls. This is the only sensation that warrants food intake. All the other sensations are hunger illusions and require nonfood-related strategies and measures. For starters, you can learn to identify which hunger is your obstacle toward leading a healthy lifestyle. Awareness is a big part of the solution.

Recipe Shares #EatClean features a healthy cooking section, too. Here’s one fave I can’t get enough of. It’s not low-calorie, so make sure to treat it as such; but it’s high in nutrition and with zero carbs, to boot. Awesome Tahini Biscotti/Cookies posted by Sara Fried, Jerusalem (from melindastrauss.com) Ingredients ½ cup raw/pure tahini (only ingredient should be sesame seeds) 3 Tbsp pure maple syrup 1 large egg ½ tsp vanilla extract ¼ tsp baking soda less than ½ cup chocolate chips, plus extra to top the cookies coarse sea salt, optional topping Instructions Preheat oven to 350°F. Line baking sheet with parchment paper. In a mixing bowl, whisk together tahini, maple syrup, egg, vanilla extract, and baking soda. Fold in chocolate chips. Pour into a long log on baking sheet and use a spatula to shape dough. The dough will seem flat but it will rise in the oven. (If you want to bake it in a tin for thicker cookie sticks, that works too, but bake for an additional 5 minutes.) Bake for 15 minutes, then remove from oven and sprinkle top with chocolate chips and some coarse sea salt. Slice into sticks on the baking sheet and set aside to cool. Tip: If you like a crunchier cookie, slice after it’s baked, then return to oven for an additional 5–10 minutes.

The Future of #EatClean in Quarantine #EatClean in Quarantine is currently considering trimming its name to “EatClean” as the word ‘quarantine’ is losing relevance, baruch Hashem. EatClean’s relevance is only growing, and dozens of new sign-ups are being processed every week. Eating clean is a trend that’s hopefully here to stay. Tamuz 5780 | Wellspring 37

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

The Gut

Your Second Brain If you are like most people, chances are you’ve experienced the classic “butterflies in your stomach” when you were nervous, have felt nauseous before giving a presentation, or felt intestinal pain when stressed.

This common phenomenon now has a name: the gutbrain connection, and we are now learning that this connection works both ways. Although modern medicine likes to compartmentalize different systems of the body, we are increasingly realizing that they are interconnected and cannot be completely understood in isolation. The brain-gut connection is one very important example of this phenomenon. The brain and gut interact very closely, with the gut containing 500 million neurons, which are connected to the brain through nerves in the nervous system. This “second brain” in the gut, also known as the enteric nervous system, communicates back and forth with the brain in our heads — with profound results.

38 Wellspring | July 2020

Michelle Dosset, MD, PhD, professor at Harvard Medical School, sums up this connection: “Because of this strong brain-gut connection, stress and a variety of negative emotions such as anxiety, sadness, depression, fear, and anger can all affect the GI system. These triggers can speed up or slow down the movements of the GI tract and the contents within it; make the digestive system overly sensitive to bloating and other pain signals; make it easier for bacteria to cross the gut lining and activate the immune system; increase inflammation in the gut; and change the gut microbiota (the types of bacteria that reside in the gut). That’s why stress and strong emotions can contribute to or worsen a variety of GI conditions such as inflammatory bowel disease (Crohn’s disease and ulcerative colitis), irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), and food allergies and sensitivities. “Given this strong mind-body/brain-gut connection, it should come as no surprise that mind-body tools such as meditation, mindfulness, breathing exercises, yoga, and gut-directed hypnotherapy have all been shown to help improve GI symptoms, improve mood, and decrease anxiety. They decrease the body’s stress response by dampening the sympathetic nervous system, enhancing the parasympathetic response, and decreasing inflammation.”

The gut and brain are also connected through chemicals called neurotransmitters, which are produced in the brain and control feelings and emotions. Interestingly, many of these neurotransmitters are also produced by gut cells and the trillions of microbes living there. For example, a large amount of the neurotransmitter serotonin, the “happy chemical” of the brain, is produced in the gut. Gut microbes also produce a neurotransmitter called gamma-aminobutyric acid (GABA), which helps control feelings of fear and anxiety. Studies in laboratory mice have shown that certain probiotics can increase the production of GABA and reduce anxiety and depression-like behavior. Improving the types and variety of species of beneficial bacteria in the gut can therefore have effects on reducing anxiety and depression triggered by neurotransmitter imbalances. Lipopolysaccharide (LPS) is an inflammatory toxin made by certain bacteria. It can cause inflammation if too much of it passes from the gut into the blood when the gut lining becomes damaged and leaky. Inflammation and high LPS in the blood have been associated with a number of brain disorders

including severe depression, dementia, and schizophrenia

Jay Pasricha, M.D., director of the Johns Hopkins Center for Neurogastroenterology, whose research on the enteric nervous system has garnered international attention, has stated the following:

“For decades, researchers and doctors thought that anxiety and depression contributed to these [digestive] problems. But our studies and others show that it may also be the other way around. Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes. These new findings may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety,” Pasricha says. “That’s important, because up to 30 to 40 percent of the population has functional bowel problems at some point.” These findings underscore how critical it is to maintain gut integrity, not just to prevent gut-related digestive and autoimmune disorders, but rather to protect our most important asset: our brain.

Tamar Feldman, RDN, CDE, is a highly acclaimed and experienced registered dietitian/nutritionist and certified diabetes educator. She maintains a busy nutrition practice with offices in Lakewood and Edison, and via phone/Skype to numerous international clients. She specializes in balanced and sustainable weight loss and nutrition therapy for autoimmune, hormonal, and gastrointestinal issues. She can be reached at 732-364-0064 or through her website www.thegutdietitian.com.

Tamuz 5780 | Wellspring 39

Living Well

Medical Saga

What will tomorrow bring?

Everyone is fighting a battle you know nothing about. I’m one of them.

As the coronavirus pandemic rages across the planet, many are finding themselves beset by uncertainty. One day, life was “normal.” The next day, it was anything but. Here, a young woman tells the story of her personal “before” and “after” moment — the diagnosis that has partitioned her life into two distinct divisions forevermore.

As told to

Goldy Swimer

I was 25 when I finally celebrated my engagement. I had just completed my schooling, having obtained a degree in social work.

I was over the moon with excitement about my chassan and in-laws, and life in general could not have seemed more promising. My engagement was the happiest of times; between shopping and readying our cozy little apartment, I was every inch the bride, anticipating a blissful future.

prodded. I spent my time counting the doctors and their “twins” — thanks to my double vision — and waiting for an MRI. The hours ticked by endlessly as we waited and waited. Tests were ordered and run, I was told go from point A to point B, whereupon I was ordered right back to where I began. Oh, joy.

Three weeks before my wedding, my life began unraveling.

My father called, asking me to obtain an AMA (sign out against medical advice) from the front desk. He sounded distressed; he was with me all the time and now when it came down the wire he was out! I procured the form and began dressing, readying myself to leave.

I was at a classmate’s wedding, doing the classmate thing (waving arches, shrieking, dancing, jumping) when the hall began to spin. I called my mother and informed her that she needed to come to bring me home. Now. She chalked up my weird symptoms to overwork and nerves, and tried to persuade me to get over it and dance on, but I was adamant. The next morning, my mother woke me. I sat up and rubbed my eyes. Something was off. Why was I seeing double? “Ma,” I tried for some humor, “that’s what happens when you try being in two places at once. I see two of you!” My mother — actually make that two mothers — went very still. “Get dressed. We’re leaving in ten minutes.” Throwing on some clothes, I picked up the phone to inform my boss I’d be late. Instead of a dial tone, though, I heard the sound no child ever wants to hear: the sound of her mother crying. My nephew had just been diagnosed with cancer, his first symptom being double vision. My brain did a fast hop, skip, jump. No, I didn’t have cancer, I decided. It just wasn’t “me.” When I saw the doctor at the urgent care center flustered and stammering, I knew it boded no good. It took him all of five minutes to order us to the hospital. Waiting in the ER for hours, I repeated my story what felt like five thousand times. At some point I seriously considered writing all the info on a piece of paper and directing the parade of doctors to read it. The doctors, residents, and nurses couldn’t reach a consensus: ophthalmologic or neurological? Back and forth, the argument raged. I merely happened to be the patient, a lump of clay to be poked and

After some time, it became apparent we would need a specialized hospital — this one was just not cutting it. Medical liaisons recommended we transfer to John Hopkins as soon as possible.

A nurse barged into the room and demanded the paper back, claiming that it didn’t have the doctor’s consent. Well, I retorted, it’s an AMA — against medical advice! I held on to those papers firmly, astonished at my own assertiveness. A small commotion ensued. The doctor pretty much pushed me into a room, looked into my eyes, and said, “Repeat after me: If I go ahead with this transfer, I can die.” And she seemed quite sure of that! Ironically, I wasn’t too concerned. I just wanted to get to John Hopkins, do whatever needed to be done, and then get on with my last few days of singlehood. To add to the urgency, it was Friday. By the time we checked into John Hopkins, I was so spent, I couldn’t even lift a finger. Although we were now in good hands, the whole entire runaround began again. I was so exhausted, I wasn’t coherent. I received steroids by IV, completely knocking me out. Amidst all this mayhem, my chassan called! I must’ve sounded kind of strange. I prayed that he’d chalk it up to stress... Time was ticking and the elusive MRI had yet to materialize. Luckily, my parents stepped up to the plate, alternately sweettalking, explaining, and when all else failed, simply begging the nurses. The MRI was run at last and we arrived home after the zeman by car. It was all of two weeks to my wedding. I put the incident out of my mind and tried to focus. The double vision had disappeared and so had my concerns. The results wouldn’t be ready for a while Tamuz 5780 | Wellspring 41

Living Well

Medical Saga

and I was determined to make the most of my remaining time.

Well, we were in for a bit of a surprise.

Much as I would’ve wanted to wrap up this parshah and forget about it, I could not. Between marathon sheitel, gown, and alterations appointments, I was scheduled for a spinal tap. Vaguely, I understood that the days following the tap can be difficult. I ignored it. Somehow, I thought that if I push it away far enough, it wouldn’t happen.

“Apparently, you have Multiple Sclerosis — MS.”

The Sunday before my wedding, I felt horrendously weak. This time, I was really alarmed. How would I function on my big day? We did the doctor runaround again and I was put on steroids once more. The world was perpetually tilting and I couldn’t muster much energy, but I was determined to be a bride. The big day dawned. Unable to fast, focus, or daven much, I just prayed in my heart that Hashem should grant us all brachos and kochos needed to sustain a happy marriage. How much I would need these tefillos later! Distantly, I recall the hairdresser pulling my long hair into an updo I had agonized over for weeks on end. Vaguely, I remember the make-up artist working magic with her brushes and pencils, transforming my pale, listless face. Later, I marveled how some perspective makes everything materialistic seem to simply fall away. I had dreamed about this day, watched most of my friends get married before me — and now the only things that mattered were the things that I had no control over. I swallowed a handful of vitamins and got another IV boost. Fortified, I was ready to leave to the hall, hair and face done. My mother took one look at me and declared I was not fit to dance all night. Right then and there, she brought in a chiropractor and instructed me to lay still. “But Ma, my hair!” I protested. I guess when it came to my vanity, I was able to muster some vigor. My mother promised to bring the hairdresser back. (She didn’t.) Right then and there, I had my back adjusted. At the actual wedding, Hashem granted me a chesed and allowed me to focus somewhat. I only have beautiful, vibrant memories of that night. Most of the pictures show me in a chair, but I danced the night away. I knew that I had been bestowed an extra gift from Hashem on my wedding day. My friends all commented how “high” I was and that certainly I was “flying.” They had no idea how right and wrong they were at the same time. Sheva brachos passed in a blur. Some of the days were hazy, others were dizzy, but all of them were happy. The last day of the sheva brachos, however, found me once again in a doctor’s office. This time it was a neurologist, and he had the results of the MRI. I was certain that this was a blip on the radar of life. Some bizarre, dreadful virus, probably stress induced. We blithely walked into the office. 42 Wellspring | July 2020

What?? “Oh, you had vision and focusing issues and were experiencing weakness. The MRI confirmed that.” The doctor then recited a laundry list of drugs that could be administered, wished us well, and unceremoniously escorted us out of the office. The tone of voice he used could’ve been for, We’re out of milk today. Too bad. I stared at my husband of seven days in shock. To say that I felt bopped over the head by a planet would be a gross understatement. I then entered the “fine” mode. Everything will be fine, the medication will be fine, life will be fine… I now recognize that as denial, but at that time it was my sanity. I halfheartedly researched drugs, but let my mother take the reins. After all, I was feeling just okay! Weak, maybe. Dizzy, well, yes. But why raise a ruckus? My mother-in-law wanted to know every last detail, but I just couldn’t process everything. It was just too much! Hunkering down and hiding in a little cocoon seemed to be the best course of action. Well, I found out very fast. Three weeks later, I awoke at 2 a.m. with I start. I began vomiting violently and just couldn’t stop. This went on for three hours straight. I was reluctant to call my mother — I was married! But when I fell off my bed and couldn’t get up, we knew it was time for the hospital. It turned out that delaying medication had been a gross miscalculation on my part. If I refused medication, I needed steroids. And if I was on steroids, it had to be consistent, or else I’d experience withdrawal, which, apparently, was happening right then. It was the ultimate catch-22. By the time we arrived, I was half unconscious. Once again, I was pumped with steroids that made me feel dreadful. Shabbos, which we had intended to spend with my in-laws, came within the confines of the hospital. It was then that I began taking the first of the medications to manage my MS. After a few days, my husband was itching to go home. I couldn’t relate. If I could stretch my imagination far enough, I could convince myself that this was a vacation! A macabre vacation all right, but I was in bed, sleeping and having visitors. Truthfully, the simple tasks of managing our tiny household overwhelmed me. The last few years have been a rough ride. Medication is not a cure-all, and as those with MS know all too well, symptoms

This time can abate, only to return with a vengeance. Doctor appointments only lead to more: a recent visit to my neurologist led to a whole battery of tests being ordered, cluttering my already jammed calendar. After scheduling everything, she turned to me happily and said, “Wow, Shevy! This was a productive appointment!” As if.

it was a

to my fellow MS friends, it never fails to amuse.

neurologist,

In my work as a social worker, I see too many people, especially teenagers, experiencing difficult challenges. They express pain, anguish, and deep shame within the four walls of my office. The hardest thing, they all agree, is wishing people would just understand! I nod sympathetically, knowing all too well. Though I do not share my own journey, I feel for them from a place deep inside, that only someone who has been there can understand. And the motivational quote that hangs most prominently on my wall is this: “Be kind. Everyone is fighting a battle you know nothing about.”

and he had

the results of the mri.

I know Hashem is good to me in so many innumerable ways. Currently, the only MS symptom I experience is my vision and focusing issue. It’s a tough one, but still, I’m grateful. So many wonderful people have enabled me to lead a full life — my parents, incredible support group, and, of course, my husband. It’s challenging enough to adjust to a new spouse within regular circumstances; it’s quite another when you’re getting to know each other in a hospital setting. I’ve felt a tremendous amount of (unreasonable) guilt for what I’ve put him through, but he’s only been a pillar of support. To people out there with your own pekeleh on this journey called life, I want to tell you: Try to find the humor in whichever situation you’re in. It will frame your perspective and you’ll lead a positive life instead of a bitter one. Instead of finding a clueless comment insulting, you’ll find it amusing. Share your gallows humor with others to free yourself from the dread of Oh, no, not again. There was the time when I was waiting to get into another doctor, yet again. Sitting on a reclining chair, I blanked out a bit, attempting to catch a few winks, since I’m always tired. My mother called my name a few times, and I nodded — or I thought I did. Exhaustion had claimed me. Suddenly, I was surrounded by a cadre of doctors and nurses and one very panicky receptionist. Apparently, I wasn’t responding. The doctor advised me to get myself a Coke from a vending machine; he thought I was low on sugar. Holding onto the walls for dear life, I found a vending machine, purchased a Coke, and went back to my mother, who was furiously filling out reams of paperwork. She took a look at the can in my hand and chuckled: in my haze, I had purchased a Diet Coke! The stress of the moment melted away and we laughed until our sides hurt. As many times as I’ve repeated this story

When I sit around at class reunions and other gatherings and I hear dear friends kvetch about Pesach cleaning and colic, it sounds surreal. I may have a procedure, appointment, or medication switch the next day — and they’re worrying about which color shell will match the dress? But I know everyone is tested in different areas in life, and that what you see is not necessarily what you get. I constantly ask myself why I keep my condition under wraps. After a while, I came to the conclusion that inherently, I have no problem telling people — it’s their judgments and the inevitable whispering behind my back that I would not be able to bear. I wish people would see the person, not the condition. I remember a sentence tacked on the wall of my sixth grade classroom: Life is not a destination, it is a journey. My story is not a story as much as it’s a chapter of a book, a mere part of the greater whole. It does not end happily; there is no known cure for MS just yet. Yet for now, I am content. Don’t think I’m superhuman. Many times, I beg Hashem to take back my medical file — it’s way too thick and far too painful. But at other times, I remember a question once posed me: given a pill to make your condition disappear, would you take it? After much soul searching, I’ve concluded that no, I wouldn’t. My medical condition has shaped me as a person; it has given me a mission. It has given me a greater sense of what Hashem wants of me in this world. And I am determined to do His will as best as my compromised body can. Tamuz 5780 | Wellspring 43

Living Well

Health Personality By Esther Retek

Cup of Tea With:

From the passion Tehila Widenbaum radiates, you’d think she forged her own path to discover the world of health. But that’s not the case. As Tehila puts it, her zeal and knowledge of the field is “three-generational.” Raised in a health-conscious environment, Tehila grew up soaking it all in from her father, the renowned Dr. Dov Widenbaum, who received this mindset from his father — practicing holistic chiropractic and kinesiology. “We grew up with a strong awareness of health. I loved our lifestyle, felt so proud of it, and I can’t recall one incident that left me feeling deprived. Even as a young child, my friends all knew that ‘the healthy girl’ won’t eat the candy the teacher distributed, or the school lunch. Instead, I would pull out some homemade treats and happily munch away. I honestly had no interest in junk food. My parents imbued their values by example and it naturally grew on us. No punishments or taking away junk — just modeling.” Father-Daughter Duo

Tehila laughs as she reminisces about their fun family projects, such as fermenting foods or concocting healthy recipes. “We fermented foods before most people even knew what the term meant. My friends were in for a surprise when we served our fermented beets and cabbage as a salad at a Shabbos seudah. Although health might be the trend now, my family predated it by a few decades.” Ever ebullient and enthusiastic, Tehila shares how she tried to learn all there is to know about health from a fairly young age. 44 Wellspring | July 2020

Tehila Widenbaum, IIN CHC

LOCATION: Suffern, New York

OCCUPATION: Holistic Health Coach

PASSION: Helping others live a healthier lifestyle

SHE WISHES PEOPLE WOULD KNOW THAT: They can change. And — it’s not as hard as they think.

Tamuz 5780 | Wellspring 45

Living Well

Health Personality

It was obvious that of all her siblings, it would be her who would turn her passion into a career. “Having my father as my career role model only made things easier. As young as I was — from as early as ten years old — I was privy to the best speeches given during various seminars that I tagged along with my father. I also liked to question some friendly clients and hear about their perspectives. I had access to a wide variety of information so much so, that while studying integrative nutrition I barely discovered any new concepts. The teachings were ingrained in me since I was young.” Working with a holistic practitioner is a dream position for any nutritionist. Since health is so multi-faceted, a nutritionist benefits when working with someone who is broad-minded in other fields of health. “I recall my instructor telling us that the luckiest nutritionist is one who works with a holistic practitioner. I then realized that my job was set up and waiting for me. I was going to work with my father.” When Tehila first ventured out as a nutritionist, she understood why the partnership was so necessary. “I felt like I was dealing with cases that were way beyond the scope of a nutritionist, such as infertility or PCOS. It would be unwise of me to try to heal them solely with nutrition, and when I did try, after working a couple of sessions with the client, I would inevitably send them to my father so that he could assess their body as a whole.” That was the catalyst, as Tehila puts it, that eased her into her current position — working alongside her father as the expert in nutrition.

For the father-daughter duo, the set-up is perfect. Dr. Widenbaum assesses a patient, helps them with kinesiology and homeopathic remedies, and then refers them to Tehila for the nutrition aspect of healing. “Almost all ills relate to nutrition,” Tehila notes. “My father doesn’t have the time to sit with a client, figure out triggers, and help them switch over to healthier alternatives. That’s where I step in. Unlike before, where I would have to start with a client from scratch, I now speak with a person after she saw my father and is already a few steps closer to where she would like to be.” A Day in Review

Tehila’s daily schedule reflects her passion for health. She and her father jumpstart their day with a rigorous workout, which allows Tehila to develop her aptitude for fitness and fill her daily exercise quota. “Since my father has a learning seder in the morning, we only start seeing clients at 10:30. I work in the office, seeing my clients and then take over some secretarial work in the afternoon. We’re usually in the office until close to 7, and by the time we close shop, we can call it a full day. But it’s amazing because I love challenges.” 46 Wellspring | July 2020

With her wealth of knowledge pertaining to the human anatomy, Tehila keeps her energy fueled throughout her hectic day with protein and electrolytes. “These two components are vital to keep the body pepped up. The best food group to set your day in motion is protein. A protein shake or eggs are great options. Then try to keep your body going until lunchtime with drinks, especially those enhanced with electrolytes.” Electrolytes, she explains, which include essential minerals like calcium, bicarbonate, and potassium, and are important for key body functions. They spark cell function. “Especially when engaging in physical activity,” Tehila advises, “it’s important to keep tabs on your electrolytes since the body eliminates them through sweat. Although you can fill up on them by eating the right foods, electrolyte-enhanced beverages, such as coconut water, give you an instant boost in addition to combating dehydration. Supplemented electrolytes are also easier for the body to absorb.” Later in the day, Tehila sits down for lunch, which is usually her biggest meal, comprised of lots of vegetables and protein. She follows it with a small meal for dinner later in the evening. “My diet is clean, invigorating, and good for my body.” Gut Specialty

Having experienced a host of gut issues herself, Tehila naturally gravitated towards exploring gut health and has made it her mission to help people who suffer from gut-related issues such as Crohn’s, Celiac, and IBS. “When it comes to the gut, there’s a lot of trial and error,” she asserts. “Intuitive eating is always important, but even more so when we discuss gut health. Every diet needs to be customized and no two diet logs can look the same. It’s a lot of work. We need to discern many variables such as trigger foods, gut-healthy foods, proper enzymes and probiotics that your body needs.” Tehila’s clients start off with a very detailed food journal in which they record what they eat and drink, when they do so, how long it takes them to eat, if they are multitasking, and such particulars. These factors, she notes, make a significant difference. Tehila shares how many clients feel a major change simply by learning to be more mindful when eating. “Learning to enjoy the food you eat and relishing those few minutes can make all the difference.” Due to her severe allergies and personal gut restrictions, Tehila makes the perfect sound board for clients who are finding it hard keeping away from food triggers. “There’s a need for resourcefulness and creativity when it comes to creating a diet for you. Learn to play with your desires. Fried foods, for example, are really not good for my health, so when I consciously decided to eliminate them, it was hard for me to give up on schnitzel (vegan, since I don’t eat meat and poultry), an all-time favorite.” Tapping into her resourceful reserves, Tehila bought an air-fryer instead. “After sev-

From Tehila’s Test Kitchen Water Kefir Water kefir is a traditional fermented drink made with water and a symbiotic culture of bacteria and yeasts held in a polysaccharide biofilm matrix created by the bacteria called kefir grains. Although much about kefir is still being researched, a host of evidence suggests that kefir can control blood sugar levels, lower cholesterol, improve gut health, and help with weight control. That’s aside from its nutrient density: primarily protein, calcium, and potassium. Place kefir grains in a mason jar. Add any citrus fruit for flavor, such as orange, lemon, lime, or blood orange. Add about 1 tablespoon of organic sugar, which helps the fermentation process. As it ferments, the sugar gets consumed. Lastly, add water. It’s hard to say a ratio for kefir to water, since kefir grains vary, so judge the quantity based on how strong the drink will be the first time around. Let the jar sit out for about 5–6 days. When you are ready to drink, strain the water and add the grains right back in for your next batch. Eggplant Chickpea “Meat”balls 1 Tbsp coconut or olive oil 1 small onion, finely chopped 2 cloves garlic, crushed 1 eggplant, chopped 1 egg 1 cup cooked chickpeas ½ cup coconut flour salt and pepper Preheat oven to 300°F. Heat oil in a pan. Add onion, garlic, and eggplant. Sauté until cooked, then transfer to a bowl. When cool, add rest of ingredients and form into small balls. Arrange on a lined tray and bake for 30 to 40 minutes until golden brown.

eral tries,” she reports, “I learned how to get the texture and taste I want using this healthier method of frying.” Other foods that Tehila came up with include dairy-free cheesecake and her own concoction of eggplant-chickpea “meat”balls. Multi-Dimensional It’s not only diet, Tehila is quick to point out, that makes an

impact on one’s health. “Spirituality plays a huge role in overall health. Depending on the client, I will encourage them to carve out time for yoga, meditation, Tehillim, or to speak to Hashem a few minutes a day. These few minutes can make you more grounded and balanced, which is essentially what health is all about.” Tehila also points to exercise, hydration, and self-care as foundations of health. “Health is multi-dimensional,” she reiterates.

With a strong desire to help others, Tehila offers a wealth of information that she absorbed over time spent helping clients and years of research. “Almost unfairly, eggs have been associated with high cholesterol. After years of researching the topic myself, I haven’t found an evidence-based link to that. In fact, my diet consists of lots of eggs, and my cholesterol levels are very balanced. Another biggie is Splenda. Although the ‘Splenda rage’ has quieted down, people are still convinced that Splenda is a better alternative to sugar. Also from experience and research, I have discovered that Splenda can actually make you gain more weight than sugar, in addition to its health drawbacks.”

In terms of gut health, Tehila clarifies that, although highly recommended and health-giving, fermented foods can’t provide the body with an ample supply of probiotics. “There are many different strains of probiotics, and your body needs a variety of them. Supplements can also be a great source of probiotics.” Additionally, Tehila explains, not all fermented foods have live probiotics, so she recommends, “Choose your foods wisely.” The bottom line, Tehila states, is to listen to everyone’s advice but filter them according to your own needs. “We are drowning in information, whether from friends, family, or Dr. Google. And although everyone is well-meaning, learn to listen and discard what’s not coming from a reliable source or doesn’t work for you.”

What’s the best part of Tehila’s wide-ranging work? “When things work!” She quips. And they do, if the client is persistent and diligent about the changes. “Recently, one of our clients with Crohn’s disease was officially declared ‘Crohn’s free,’ which is very rare, considering that one’s gut can get so derailed. And then there’s that unparalleled joy we get to experience when we learn that our work has helped individuals in their struggle with infertility. We once had a woman come visit us with her newborn baby.” Another area where the Widenbaum duo has seen great success is Lyme disease. “This is a big one — complicated yet very rewarding to work with. We’ve implemented various treatments on numerous patients with Lyme disease. Along with successful elimination of inflammatory foods, they have been privileged to see major changes. But truthfully, I define success not only if our intervention works. Rather, success is if I can help a client get to a better place and facilitate their self-growth, helping them become a more wholesome, happier person.” Tamuz 5780 | Wellspring 47

Living Well

Growth Log By Gila Glassberg, MS, RD, CDN

New Serial!

Chapter 1 The Phone Call

EE DOM R F

BYE, DIET. HELLO, LIFE. 48 Wellspring | July 2020

ADINA: At 28, I’ve worked with too many dietitians and trainers to help me lose weight. Each time I try something new, I first enjoy the thrill of watching the numbers move lower, but then they plateau. At some point, I don’t actually watch the numbers move anymore because I don’t dare step on the scale, although I don’t need to be brilliant to know that I wouldn’t like what I see. And after all my efforts, I’m left with even more than what I started. I’m desperate for a plan that actually works, and Gila Glassberg’s approach — which I get a glimpse of on social media — sounds refreshing, so I reach out to her.

GILA: Sigh. Again. Another call about weight loss. Financially, I stand to gain by taking on another client, but my heart says no again.

I don't help people lose weight per se. I help them heal their relationship with food. In my counseling, we put weight loss on the back burner. You may lose weight, and you may, gasp, gain weight. You may stay the same. But either way, you will be at a comfortable weight for your body.

ADINA: When I hear that from Gila, I’m intrigued. I mean, why would I work with a dietitian if not for weight loss?

GILA: I can sense that Adina really wants to understand this, so I explain.

We as a society at large are obsessed with weight loss, I tell her. We’re obsessed with the thin ideal. Perhaps we are revisiting the era of Yavan, when the physical appearance of a body was just that. The human being had no deeper value than their physical body. In that culture, it was seen an end to itself, not a means to an end. As Jews, we value health and taking care of our body, but idolizing the body is antithetical to everything we stand for.

ADINA: I think Gila’s approach is refreshing, but this is certainly not what I expected to hear, from a registered dietitian, no less. I understand her point — of how obsessed our culture is with thinness as an end. If I’m honest with myself, that is exactly why I called her in the first place! I’m obsessed with being thin for as long as I can remember. This is all we’ve ever spoken about — me, my sisters, my mother, my friends. It's excessive. But the way I see it right now, how could I ever be happy if I’m not at my ideal weight — or even close to it? And if I let myself eat all I want, who knows where I’ll end up. The thought of it scares me. All of this seems so foreign to me.

GILA: I know my program isn’t like anything Adina has ever done before — because I have this conversation with pretty much everyone who first reaches out to me. All of them are surprised that there’s another route to take besides accepting nutritional direction — whether it’s called a diet or a lifestyle or a food plan — in order to attain what they’re looking for in terms of their weight. All of them are highly influenced by the erroneous conclusion that success and self-worth and beauty and health are strictly contingent on a number on the scale — a number that has been elusive to them for much too long. But I know where they’re coming from and I’m no stranger to this mentality. I’m excited to help Adina ease her way toward the goal she really wants for herself.

It may seem like all we want is weight loss, but what lies beneath the surface is a desire to feel worthy as we are. We feel stuck in the murky waters of the culture we’ve been raised in, but what lies on the other side is so much more real, so much more beautiful. Join the two of us as we wade through the waters together to get to where we want to be.

to be continued...

Gila Glassberg is a master’s level registered dietitian and a certified intuitive eating counselor. 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, or via email at gilaglassberg@gmail.com. The name of her podcast is Get INTUIT with Gila.

Tamuz 5780 | Wellspring 49

Female New inPark Foot Boro Specialist Dr. Diana Castro, DPM Adults and Children â&#x20AC;˘ Free Consultation Most insurances accepted including medicaid

We offer a full range of podiatry services and treatments:

Fungal toenails. Ingrown toenails. Bunions. Hammertoes. Painful corns and callous. Sprains and fracture of the foot. Orthopedic shoes and braces.

Dr. Castro is now at our Boro Park Location every Monday and Wednesday. Book your appointment today

W I L L I A M S BU R G

BENSONHUR ST

B O R O PA R K

445 Park Avenue

6010 Bay Parkway

4714 16th Avenue

718.963.0800

718.475.1700

718.840.3535

Brook ly n , N Y 1 1 205

Brook ly n , N Y 1 1 204

Entrance on48St

Living Well

Home Lab By Miriam Schweid

DIY

recipes for natural living

Arthritis Relief Arthritis pain can be greatly relieved by applying this warming oil to stiff joints upon awakening and before bedtime. This blend can also be used for back pain, sciatica, or stiff neck pain.

1 oz carrier oil, such as olive or coconut oil 10 drops peppermint oil 10 drops lavender oil 6 drops wintergreen oil 2 drops black pepper oil

This powerful combination of essential oils, which can be used as often as needed, has a wonderful smell, relaxes the joints, and reduces pain quickly and effectively. It doesnâ&#x20AC;&#x2122;t interfere with any medication you may be taking. Combine and store in a tightly sealed glass container. Keep out of reach of children. For external use only.

Tamuz 5780 | Wellspring 51

24,5

PMS PMS

The ABC's of Good Health

Life is complicated. But getting your daily vitamins doesn't have to be. Packed with Vitamins A, B, and C, our juices are delicious beverages that are actually good for you. So enjoy a guilt-free glass (or two!).

Available in the fresh and frozen section of your local grocery.

HEART.WORKS

QXXXXX-X

Let It Go

How breath releases pain trapped in the cells

Child Development

How screen time impacts the brain

Shira Savit

Creating A Do Vision

Wellbeing

Feature

54 Wellspring | July 2020

Let It Go Ever noticed how you breathe when

youâ&#x20AC;&#x2122;re upset or anxious? Thatâ&#x20AC;&#x2122;s the first step in understanding the efficacy of breathwork for healing trauma. Part II of the breath-wellbeing connection

By Shiffy Friedman

Tamuz 5780 | Wellspring 55

Wellbeing

Feature

It isn’t news that our physical and emotional functions operate in tandem. Whether we’re anxious about an upcoming procedure or excited for an impending simchah, our body feels the ramifications. As Shlomo Hamelech already stated centuries ago, “The light of the eyes makes the heart happy; good news fattens the bone” (Mishlei 15:30), indicating how our physical sensations are enmeshed with our emotional experiences. As Rashi explains, “[A] thing that is a delight to the sight of the eyes makes the heart happy and cleanses the sadness of the heart, such as a vegetable garden and flowing rivers.” In the same vein, when we hear something positive, our bones are impacted in a very real way. Every emotional experience we endure becomes embedded in our physical makeup. As was more recently encapsulated by, lehavdil, Bessel van der Kolk, “The body keeps the score.” In terms of stress or trauma, nothing we experience just passes us by. Every time we endure a situation that weighs heavily on us, our body is affected more deeply than we may have realized. How this relates to breathwork is fascinating. One of the primary areas in our physical functioning that is strongly influenced by emotional experiences is our breath. When Moshe Rabbeinu came to inform the Yidden that they would finally be liberated from their exhausting exile, the Torah tells us that they did not listen to him “due to shortness of breath.” Understood literally, the Yidden had been so overwhelmed by their workload that it took a toll on their breathing.

It is this detrimental impact — short, shallow breathing — that occurs every time we feel stressed, whether from an outwardly profound trauma, or any incident that simply doesn’t feel good to us. It’s what happens to a toddler who cries in pain, to a child who 56 Wellspring | July 2020

feels miserable, to an adult who is enraged. As soon as the unpleasant emotion comes up for us, our breath turns abrupt and shallow. That’s what we notice externally, but how this impacts us internally is the reason breath work can be so effective in helping heal trauma or past pain and enable us to feel lighter and happier. The Muscle Aspect

“In order to breathe properly,” explains breathwork facilitator Fally Klein, “a certain amount of muscles are required in the process. When you think you’re taking a deep breath, you may not realize that the deepest breath you can take does not mean that you’re actually breathing deeply. All those tight muscles aren’t doing their part in easing along the breathing process. When we do breath work, we’re not just breathing, but also using the muscle systems. We manipulate the muscles to enable them to do their part as they should.” In her work, Fally notices how trauma individuals have experienced keeps them stuck in life. “Many years may have passed since they went through what they did, but it’s still very much embedded in their systems. Through breathwork, they’re able to release all that heaviness.” Embarking on the process of using breath to release trauma, also known as rebirthing, often necessitates a hefty dose of courage. Rivki, a mother of seven in her upper thirties, was initially frightened when she was first introduced to the concept. “When my friend told me about her rebirthing experience, I honestly thought she had

lost it. I’m more of a no-nonsense kind of girl, and here she was telling me that simply through breathing in and out she just felt that so many of the anxieties and tensions she’d been holding on to were being released. It was during a time when one of my children was acting up and I was taking it very hard. I was already speaking to someone on a weekly basis, but I noticed that there were details from my past that weren’t letting me move forward. Could rebirthing help speed up the process? I was wary, but I decided it couldn’t hurt to give it a try.”

While every facilitator does the process slightly differently, Fally explains the general procedure. “I have the client lie down on the floor or on a mat, and I tell them to breathe naturally. Usually, by watching them breathe, I can notice a lot about where their trauma has been stored. The body is a map for everything you’ve been through in life. I can look at someone’s breathing and tell them certain things about their nature, as well as the belief systems they carry inside. While the individual breathes in a specific pattern, I start maneuvering certain muscles. If the muscles are tight, that’s likely a result of trauma or conditioning. As we release the tension, we release what’s stuck there.” Perhaps most importantly, Fally points out, “I help them breathe through it to bring them to a resolution.”

Rivki recalls her experience. “When fear started coming up for me halfway through the process, I was ready to call it quits. I felt like I was reliving something that had happened years ago that was very unpleasant, very unwanted. But if I would have stopped right there, I would have been a wreck. It was so important for me to keep going, keep feeling — supported by the facilitator — so I could come away from the session feeling that the entire emotion had

been released. Allowing myself to open old wounds and letting the hurt stay on the surface is detrimental in so many ways.”

For this reason, Fally notes, while some breathwork exercises can be done at home, “It takes a certain amount of practice and skill. First, I always tell my clients not to breathe in the way I instruct them for more than ten minutes at a time. This breathing triggers trauma responses, and it’s difficult to keep staying there. When someone works on their own, they’re very likely not to bring the cycle to a resolution because it takes a lot of courage. I often have people calling me, panicking, that they’ve brought up trauma but are now an emotional mess. I don’t recommend trying a trauma healing modality with someone who is not trained. The process is going to open you up. Are there some exercises you can do on your own? Yes, breath exercises that foster calm and relaxation can be done on your own, absolutely, but the trauma aspect — certainly not.” For Rivki, undergoing the rebirthing process proved to be what it had promised. “I came out of the first session disoriented, with many bits and pieces of my life having come before my eyes, as if I was actually re-experiencing them. Not all of those episodes were pretty, but what they all had in common was that I had buried the emotions I had experienced while going through them. Giving myself the opportunity to release them, with the support and guidance of a calm, supportive coach, was an incredible start.” With every subsequent session, Rivki noticed how she was finding the process easier. “Every time I got into the places that hurt,” she explains, “I realized that it wasn’t as intense anymore. I was gradually letting go of the past, and with that, came the embracing of my present.”

Wellbeing

Feature

Lying Dormant By Rabbi Ezra Friedman

Q&AYair Shilo with

certified rebirthing facilitator in Eretz Yisrael

How would you describe the rebirthing process?

I see it is a very simple technique that can make a profound impact on an individual’s physical and emotional health. Physically, this treatment can be implemented to help cure wounds, increase productivity, and reduce muscle stiffness. Emotionally — its central benefit — I have witnessed how this helps individuals heal from depression, anxiety, and even trauma. Through rebirthing, one has the ability to heal deep emotional wounds. How is the technique simple?

The individual lies down on a flat surface, such as the floor. He opens his mouth as wide as he can and inhales his maximum capacity, until he feels that his lungs can’t take in any more. Then, he immediately exhales as much air as he can. This process is repeated for about one hour. That’s all it takes. What takes place internally during the cycle?

Every individual experiences something else. Some feel nothing during the first few sessions; only by the fourth or fifth session does something start to stir inside. Others feel something immediately. This something could manifest itself in physical or emotional pain, or as pleasure. Many leave the session feeling as if they were reborn, quite literally. They feel refreshed, as if they’re starting life on a clean slate.

In other words, there’s no clear trajectory of what will occur.

58 Wellspring | July 2020

What happens during the process is dependent on various factors, including the individual’s past and present, and the circumstances in the room. One thing, however, is constant. Whether one feels or doesn’t feel emotions during the process, whether those emotions are happy or sad, the breathing itself does something internally to everyone. How is this breath different from the breath that we

inhale all day long? It’s something we engage in all the time.

Most of us breathe in order to survive. We inhale just enough so as not to die. But, in the process, we miss out on so much of the energy that is inherent to air and that is vital to our health and wellbeing. What does this process do?

It’s common knowledge that every cell in our body needs oxygen to survive and function. When air reaches the lungs, the oxygen is then distributed through the blood to the cells that comprise every organ. If an individual breathes only to survive, the cells do not receive an ample supply of oxygen.

In addition to that, every time we experience an incident that brings up emotions that are too difficult for us to feel at that time, we attempt to escape the emotion. During that moment, we find ourselves breathing improperly. This is a subconscious escape re-

sponse that helps us not feel. Think about what happens to your breath when you’re angry or afraid. You either stop breathing (a “heart-stopping” moment) or take rapid and shallow breaths.

What happens during those moments? You may be temporarily escaping the full impact of the pain, but what inevitably happens is that it gets stored in the cells that aren’t receiving their oxygen during those moments. So, even if you may not be feeling the pain at all times, it is certainly there, stored in your body, anticipating its supply of oxygen so it can finally get released. This is what resisting pain does to us on a very physical level.

By filling the lungs with ample oxygen and exhaling the toxins trapped inside, you’re retrieving the oxygen that the cells were deprived of then. This explains why one may experience emotional pain during the process — he is finally feeling what he couldn’t feel then. But why would an individual

experience physical discomfort in the process?

Every part in our body functions in sync with our emotions. In fact, many ailments people struggle with are a direct result of emotions that were not dealt with properly. While conventional medicine may not be supporting this yet, more and more research and anecdotal evidence is revealing how our physical and emotional health are directly influenced by each another. For example, emotions are primarily stored in the intestines, esophagus-related issues may be connected to stored trauma, the chest represents one’s openness, the throat reflects on speech, the brain reflects on how open one is to spirituality, and so on. When breathing in a certain deep rhythm, if one has experienced unpleasant emotions in any of these areas, such as if one experienced trauma or fear, they would feel the energy trapped in that organ, possibly for the first time. We’re letting go of a discom-

fort that has been physically stored away internally. If this process can bring up

emotional and/or physical pain, can it be harmful in any way? Can the pain level exceed the threshold?

On the contrary, pain is essentially positive. It fosters growth and healing. It’s only when we resist the pain, such as through stopping to breathe and storing it in our cells, that we suffer from it. Precisely when one does not allow himself to experience pain does he feel the consequences of the unpleasant emotion; storing it makes us feel heavy, lethargic, and physically unwell. When we release it, we start to feel lighter, more energized, and, of course, happy. How many times is it necessary to go through the process?

That depends on the individual — how ready he is to surrender during the treatment. The more one is ready to feel the pain, the sooner he is able to release the heavy emotions. Tell us about individuals who

experienced something profound in the process.

I get incredible feedback from those who have come to engage in it. Many report feeling highly energized. They feel light, freed from anxieties that weighed heavily on them for a long time. Many relate that a few sessions of breathing did to them what years of therapy couldn’t do. This is not hard to understand because, for most of us, therapy is a lot in the mind. We understand very clearly the importance of facing our fear. But, when it comes down to it, we resist feeling pain. We start fighting it as soon as it comes up. With breathing, it’s about taking it down to the reality level — to actually surrender to our pain. When we breathe in this particular way as we do

Wellbeing

Feature

during rebirthing, we’re especially letting go of the mind. By freeing ourselves of the defense mechanism that is so afraid to feel pain, we find ourselves doing just that: finally feeling the pain and letting go. Do you still experience

pain when you breathe in this way?

Having done the process numerous times over the past decade, I have come to a point where I don’t experience much of it on a regular basis. When I do, I’m excited to let it go. If the process is so simple, what is the purpose in being guided by a facilitator?

One can certainly do this on their own. As a matter of fact, I encourage everyone I speak with to become more aware of their breath and to implement this process on their own. However, I am able to help in certain ways. For example, I serve as a support to those who experience difficult emotions or sensations. Knowing that someone is there for you and with you can be very healing and encourages you to keep breathing — as opposed to stopping or breathing rapidly as you’d done in the past — even when the going gets tough. Also, I’ve been trained to notice which organs have been deprived of oxygen. By placing my hand on the organ, I help the individual maneuver his breath deeply into that area, thus restoring its full capacity for functioning. Third, by observing the individual’s breathing, I can take note of what they’ve experienced. Later, when we discuss the process, during which the individual usually feels open and willing to share, I am more aware of what the individual has gone through. Everything I have described above is on a very technical, logical level. But what I believe is really happening in this process is deeply spiritual. How is the rebirthing process spiritual in nature?

Every time we take in oxygen, we are basically providing food for our neshamah, just as bread and water sustain the body. In parshas Bereishis, we read that until Hashem blew the neshamah into man, he was just a lump of earth; it was through breathing the neshamah into man that Adam came alive. As the Minchas Yehuda, among 60 Wellspring | July 2020

keeps the neshamah in our body.

other sefarim, explains, the air we keep inhaling until this day is a breath from Hashem that sustains the neshamah every moment. When a child takes his first breath, his neshamah enters his body. When we view air from this perspective, we understand that it is not merely a chemical compound of hydrogen and oxygen that is keeping us alive. That’s what appears to the human eye, but in essence, it’s a breath from Hashem, renewed at every moment, and it

Happiness, aliveness, love, light, passion, and openness — all of these are qualities of the neshamah, not the body. Thus, the more the neshamah prevails within us, the more connected we are to it with the body being secondary to it, the more these invigorating, positive qualities emanate from us. If breathing is to the soul what bread is to the body, the more we breathe and the deeper we breathe, we enable more chiyus to come to the fore. With every breath we take, we don’t only feed our cells, but, more importantly, we feed our neshamah. This explains why when we breathe to survive or we breathe rapidly, we inhibit the neshamah from thriving. On the other hand, when we take the time to engage in quality breathing, we’re feeding the neshamah to help it thrive. HaKadosh Baruch Hu granted us a kli that is free and so easily accessible. He blows in oxygen into our universe every second and by taking in an ample amount — more than what we need to survive — we’re energizing our neshamah, providing it with a bigger space to function. That’s when we feel more alive, more happy. This is why I encourage people, whether they’ve undergone the rebirthing process or not, to take even just ten minutes every day to inhale and exhale more fully. This in itself can have a profound impact.

This is my message to all readers: Start paying attention to your breathing. Give yourself time to take in each breath. This is the only sustenance that has a direct impact on our neshamah. Whenever I want to remind myself of my soul’s existence, when I get distracted by the material elements in life, especially when I feel stressed or sidetracked by the difficulties of life in this world, I close my eyes and inhale deeply. By doing so mindfully, I connect to my spiritual essence, which never gets carried away and where equilibrium always exists. This helps lift me up at all times. Since breathing is such a direct key to the soul, it is always the perfect medium to help connect us to that.

Rebirthing on Every Level Yair Shilo’s personal story

When I drive into the town of Bat Ayin, past the luscious green hills and the array of quaint little homes, each with its own distinct character, something stirs inside. I feel something very profound, very real. “It’s probably the air of Yerushalayim that’s coming our way,” offers rebirthing facilitator Yair Shilo with a chuckle. Surrounded by land that is rich in vegetation and natural springs, this hamlet is where about 200 families call home. Yair, together with his wife and five children, comprise one of them. I’ve come here just in time to take in the panoramic sunset, watching the ball of orange fire dip behind the Judean Hills, painting the sky with streaks of pink. The view itself is moving enough. But still, there’s something more, an underlying chorus of “there’s more to life than what you see.” I hear it in the chirping of the birds, in the uninhibited laughter of children running amok, some barefoot, others in flip-flops, see it in the makeshift window curtains of all colors billowing in the wind, feel it in the very rhythm pulsing through the mountains. For the residents of this charming town — Yidden who exude happiness and warmth — this is a message they live by. “Here, in this city,” Yair offers, “resides a community, a kibbutz galiyos of sorts, of Yidden originating from all around the planet, who are here because they want to come closer to Hashem.” Spanning the gamut of chassidim, litvishe, and Sephardim, these residents are not defined by their individual path, but only by their common goal. “When this place was first established,” says Yair, his eyes shining, “it was to serve as a home for baalei teshuvah. Since many of us find it difficult to acclimate to the norms of frum life, this was the one and only requirement to ensure residents felt comfortable in their own skin.” Not one inhabitant in this lovely town was raised on the tenets of Torah. Rather, these are individuals who grew up seeking, searching, and then finally embracing the path of life that provides them with everything they had yearned for — and still do. “All of us, with our unique personalities, have trodden so many paths. What brings us together is our singular desire to come close to the One Above.” Yair’s is just one story, a moving one at that. Raised in a traditional home, Yair was frustrated at the lack of clarity in his life. The journey that took him far and brought him close started at the age of thirteen.

By Rabbi Ezra Friedman

“In my frustrated, disenchanted state,” he admits, “one thing was certain for me at that time: that I wouldn’t find my answers in Yiddishkeit.”

And so, Yair spent over 20 years searching for meaning. During those two decades, he lived a nomadic existence, with his desire to satiate his soul so strong that he found himself off to South America, Morocco, all across Asia, and then, finally, in India. All that time, the inner turmoil was relentless. “There must be more to life than what meets the eye, I knew.” He was never drawn to material pleasure, he notes gratefully, being deeply aware that this would not fill his hunger. For most of the time, he travelled as a lone backpacker, from guru to guru, seminar to seminar, seeking answers to the questions that were burning within. He experimented with various religions, attempting to ascertain whether the truth was hidden there, “but none of them did it for me.”

After hitting a wall and surmising that what he was seeking was simply non-existent, Yair experimented with other forms of instant gratification. While the pills and plants provided short bursts of euphoria, the downward spiral that followed was suffocating and dark. “All this time, I kept feeling — without having the knowledge — that there must be more that I hadn’t yet found.” He then delved into psychology, desperate to understand himself and others, and then medicine.

Throughout all of his travails, one practice did used to help him: meditation. “It was the one thing that kept me calmer, always. It helped me grow, no matter at which phase of my search I was in the midst of. Looking back, however, I realize that while meditation did help me keep calmer, I was deeply lacking the sense of security that Yiddishkeit provides — the feeling that I have a Father who is looking after me, always. Meditation without that connection can keep you going in circles for years. That’s what it did for me,” he admits. It was through meditation, the one setting where Yair felt most calm, that he tapped in to his inner yearning to return to Eretz Yisrael. And so it was that after 20 years, he got on a return flight back home.

But the answers, we know, don’t burst out from the white stone or magnificent skies. It’s a world of hester panim we’re living in. Which is why soon after his return, Yair contemplated booking anTamuz 5780 | Wellspring 61

Wellbeing

Feature

other ticket outbound. But right before he had a chance to wander off again, he met an old friend who recommended that he attend a seminar that had changed his own life. “‘Why don’t you try it?’ he asked me,” Yair recalls of that watershed event. “He told me it was a seminar on the nefesh. ‘Isn’t that what you’ve been searching for all along?’ he prodded. But there was one caveat: it was run by chareidi Jews. As soon as I heard that, I immediately noticed the antagonism I was feeling toward Yiddishkeit. I realized how I was bringing along all my biases and prejudices that were not based on anything other than my emotional associations to Judaism. But I decided I had nothing to lose. I decided to do this, to go all in, leaving my armor behind.” It was there that a new world opened up for him. It was the world he had been seeking all along.

But it didn’t happen like in the storybooks. There were layers and layers of antagonism that he first had to peel away. “In one of the sessions,” he recalls, “the facilitator asked me, ‘What is inhibiting you from drawing closer to the Torah and to Hashem? What keeps you back from the beautiful life that Yiddishkeit provides?’

“And I answered, ‘What do you mean? I know what Torah is, I know Yiddishkeit. Whatever I’ve seen has only turned me off.’ I will never forget his next question, ‘Can it be that there’s a child in you that is very angry, but this feeling has nothing to do with Torah?’ Could it be that I was associating my painful experiences with Yiddishkeit, while the two were not related? The second that I heard this — and felt it deeply in my heart — a heavy stone that I had been carrying on my heart simply glided off. I realized that I was being offered a gift — Yiddishkeit — that I was distancing

myself from because of the anger I was harboring from youth. I felt embraced by the warmth of this knowledge. The instant I succeeded in differentiating between my personal feelings — anger and pain — and Yiddishkeit, an entirely new perspective unfolded. It was then that I found myself begging Hashem, the One I had turned my back on all those years, to help me find a way to return to Him.” At that point, Yair still knew so little about Yiddishkeit, but knowing that he had arrived was so comforting. From there on, things moved along. First, he draw his chiyus from observing netilas yadayim and constantly speaking to Hashem. For two to three years that’s all he did, religiously.

“I remember traveling to kevarim of tzaddikim and beseeching, ‘You were a tzaddik. You knew the way. Help me find it,’” Yair shares. Eventually, he found his moreh derech who would guide him through his ups and downs. “It hasn’t been all light,” he admits, “but even when I fall, the warmth and glow of a Torah life is so strong that it accompanies me still.” After so many years of searching, Yair has come away a winner, feeling at peace and at home in Yiddishkeit. “A Yid is a Yid is a Yid,” he says. “Sometimes it’s a few years, sometimes a full lifetime, or perhaps a few gilgulim, but a Yid always returns to his Source. Yes, there are many good human beings, even spiritual human beings. In the Far East, for example, I was amazed at how material

Give yourself time to take in

each breath. This is the only

sustenance that has a direct impact on our neshamah.

View from Bat Ayin

possessions held no value, at how all physical comforts were eschewed. Then, I’d surmised that this was the height of spirituality. But in Yiddishkeit, I’ve discovered how the middle path is the golden path, and that’s the only way for a Yid to lead a connected, pleasurable life. Being highly spiritual in our physical body and providing for its needs is a value I found only right here.”

After several years of studying Yiddishkeit and spirituality through Torah, Yair acquired a lot of the knowledge he had been searching for. But, for him, rebirthing was one of the vehicles through which the knowledge penetrated his heart. “Through breathing, we become disconnected from our mind to feel what’s in our heart,” he explains.” After going for one rebirthing session and then another, he noticed the profundity of its impact on his overall functioning and his connection to Yiddishkeit. And with a heart wide open for his fellow Yid, what immediately burst forth from Yair’s mind when he realized what the sessions had given him was, “I want to know more so others can feel what I’m feeling,” which led to his intensive training on the process. For Yair, rebirthing is holy work. “Every feeling we don’t want to feel,” he explains, “is resistance that stems from fear. Fear and resistance do not emanate from the neshamah, which accepts whatever Hashem sends us. Rather, we’re often driven by a resistance that comes from our subconscious mind, which is constantly on guard in its desire to protect us, to an extreme that is not necessary at all. As part of this endeavor, our mind is consistently out to disconnect us from our deeper selves. But when we let go of that, we can feel our spirituality. This is not some new ‘light’ that suddenly comes forth; rather, it is always present. When we peel away the layers of the mind, we can tap into this. “Today,” Yair says from his place on a multi-colored couch in his work studio, “I love sharing this method with others. Since it has helped me so much, I believe that breath is an incredible medium to help others. I tell people that regardless if they’re doing rebirthing or not, they can take ten minutes every morning to breath in and out and to focus on their breath, and they’ll have a different day. It will help them be more mindful, more connected to their neshamah.

“This is why I charge 150 NIS (about $45) for a session, which includes the breath work, as well as the time the individual needs afterward to talk it out,” he says simply. “Money should never be the deterrent from leading a spiritual life. If people would discover what a vessel for growth and connection a simple breath is, there would be much more awareness. This has helped me with pain and anger that had been dormant for years. Even today, when I feel an unpleasant emotion or stress, I simply take some deep breaths consciously for several minutes. This helps me move from being ‘all over the place’ to right here. I connect to my inner self, which is always present.”

Part III of this series will explore fascinating Torah sources for the breath-wellbeing connection.

Wellbeing

Child Development By Friedy Singer & Roizy Guttman, OTR/L

GLUED How Screen Time Impacts the Brain Tips for telephone communication too

64 Wellspring | July 2020

Dealing With Our New Reality

e don’t need anyone to tell us that we’re living in a new reality nowadays. It slaps us in the face. If it’s the masked, gloved pedestrians, or the signs mandating social distancing, it’s obvious that our new circumstances have wrought changes previously unthinkable: the way we daven, the way we work, the way we spend our spare time. And, of course, the way we educate our children.

In the space of just a couple of days, schools closed. The change was so drastic and absolute, leaving parents, teachers, and administrators alike at a loss. Contingency plans were made; the education of our children must continue, even in a compromised fashion. Distance learning, whether through the phone or computer, became the name of the game. With summer approaching (as of this writing), even camps are considering distance activity options. Not Only About What They’re Watching

Previously shunned as a method for educating or entertaining our children, Zoom communication has become the de facto modality for many, especially in special education institutions. For some, it serves as the only social outlet they now have. For others, even now that the school year has come to a close, it still facilitates therapy sessions, early intervention services, and more. Most children are spending more time on screens, way more than adults would generally permit. In order to understand the issues this may engender and how to handle them, let us first explore how screen time impacts a child’s brain.

Assuming that a child is using their screen time chiefly to learn or engage in quality entertainment, which is a most laudable goal, the brain is still very much impacted. It’s not just about what they’re watching; it’s more about what’s going on in their brain. While we want to provide our children with quality content, we can’t fall for the assumption that so long as they’re learning or watching something inspirational, the screen won’t impact them. Here’s why.

Blue Light

For starters, screens emit blue light. Blue light of natural sources like the sun impacts the body positively, such as by boosting attention, suppressing melatonin production, and making one feel alert during daytime hours. However, just as you would draw the shades to nap because the sunlight would interfere, so too, screens mess with our natural rhythm. And much of today’s devices are illuminated by LEDs, which have a much higher percentage of blue light waves than any other light source, natural or artificial.

Many studies have confirmed what is now already known: Blue light interferes with the ability to fall asleep, quality of sleep, and alertness levels the next day. In our practice, we’ve been seeing many children whose sleeping patterns have been sorely interrupted by a combination of jinxed sleeping cycles and the ever-present blue light.

As an aside, creating proper sleeping patterns and bedtime routines during this challenging time is a difficult goal — but one worth pursuing. Even as life starts getting back to “normal,” summer means longer, lazier days. Have in mind, though — the more out of sync your child is now, the more difficult it will be to get him back on track. We wish that limiting screen time to the daytime hours would solve the problem. Alas, it does not. Multi-Tasking Systems

When your child has to focus on her teacher or therapist on the screen, her young brain is being challenged on multiple fronts to keep up. Chiefly, two systems are involved: the visual system and the vestibular system.

Let’s begin with the visual system. As your child is straining to follow along with Morah, or is bopping monsters in a video game, her brain is getting overloaded with visual changes. What do you do when you’re experiencing sensory overload, surrounded by too many tasks for one person to accomplish? Do you focus in-

Tamuz 5780 | Wellspring 65

Wellbeing

Child Development

It’s not just about what they’re watching ; it’s more about what’s going on in their brain.

your environment. Through movement in different planes, children develop awareness of where they are and in which direction they are moving. Every experience of movement may elicit different feelings, ranging from being calm or alert, which will then affect a child’s overall mood. Think of when you rock a baby back and forth to help him fall asleep or Totty lifts him up into the air to their mutual delight. Different movements elicit different feelings.

When it comes to screen time, a child’s system may be on an artificial even keel from the visual stimulation. This not a good mood nor a bad mood. It is in no-mood mode. So, it’s no surprise that when the vestibular system is unfrozen from its paralyzed state, our little ones have a hard time adjusting. That’s not unlike the mood swings we adults experience. How Much Longer?

Zoom learning and telephones create yet another barrier for struggling and successful learners alike. As animated as a teacher is in the classroom, it’s difficult to sustain that energy over the screen. Audio issues, video issues, and patchy service only exacerbate the problem. If done incorrectly, it can result in a double whammy: the material lost and the downsides of screen time, too. Real World Pleasures

tensely and then just lose it later? This pattern can be applied to your child just as well.

You may observe that, at the screen, your usually unfocused child is suddenly glued, hyper-focused. How does that happen? Children become hyper-focused when their brain is in overdrive, processing the rapid alternating visual stimulation. Eventually, the game ends, the lesson is finished, or the time is up. And then bedlam breaks loose. For those uninitiated to the world of child tantrums, the most fitting equivalence would be an F-5 tornado. What happened?

Remember what it feels like the moment you get off the roller coaster? You still feel the coaster riding, and your world is still spinning though your feet are on solid ground. Though the ride is over, you’re still there. Your child’s brain responds to being hyper-focused during screen time in a similar fashion. Her brain was a superhighway, processing the incessant visual stimuli. And then you pull the plug. Abruptly, it all stops and there’s nothing left to process. Your child is left bouncing off the walls in a vain attempt to find stimuli moving at the artificially fast pace his brain is still at. The vestibular system is responsible for controlling your sense of balance and your relationship between gravity and objects in 66 Wellspring | July 2020

Lastly, let’s not forget that most pleasurable and long lasting relationships are built and nurtured in the natural pace of the world. Relationships and real-world successes are fostered in environments of dedication, focus, persistence, and patience — all which do not happen at the pace of a screen or through telephone wires. The Guidelines

The American Academy of Pediatrics (AAP) guidelines dictate that children under the age of two should not be exposed to screens at all (except for video chatting and with parental co-viewing). During those two crucial years, it’s imperative to avoid all screen media since the systems mentioned above are in a state of flux and rapid growth. How you hardwire a child during those precious years will likely impact her for life.

The AAP guidelines have been amended to reflect the changing times. While the original guidelines called for children older than five to limit screen time to no more than two hours a day, updated recommendations concede that a one-size-fits-all approach does not work. Mitigating the Downsides

We acknowledge that in today’s times, it may not be possible to limit screen time as much as we would like to. And for now, we have to accept that. But there are some ideas we can implement to maximize screen time benefits and mitigate its downsides.

Above all, integrate movement. Make it a routine: before or after a Zoom session, movement is imperative. Ten jumping jacks, five pushups, two minutes of hula-hoop… Be creative! Movement allows the vestibular system to calibrate before screen time and to reset it afterwards. This is particularly important for those children who are underdeveloped neurochemically. The correct balance of neurotransmitters allows your child to focus more on her teacher and gives her the best shot at absorbing the material.

We may need to rethink children’s downtime after Zoom classes so that we do not include additional screen time as a reward. Try a craft, a bake-off, or biking instead. Yes, we understand: you’re home, the kids are home, and you’re actually trying to get some work done. Handing them the device is that much easier.

Rather than having your child attend Zoom (or telephone) classes from bed or in house clothes, try to mimic her classroom setting. Ensure she has items she can touch: her siddur, books, and pencils. This is particularly helpful for the tactile child and also applies to those learning on phone lines. Tangible items will enhance the sensory experience.

Yes, it is challenging. No, we don’t advise a cold-turkey approach. (Not that it would work.) Just as little strokes fell mighty oaks, small steps toward a goal can help you get there. Work consistently to taper off your child’s screen usage by reducing time spent on screen by 10–15 minutes a day.

We’ve been there too. We’re also guilty of giving a sick or cranky child a device because they were skewering us for daring to chop up a salad or make an important phone call. Most of us have used If your child’s Zoom session is longer than 45 minutes, encourage screens as babysitters at some point. We’re not proud of it, but it your child to take a break and get some movement. You’re looking certainly seemed warranted at that time. to break that loop of visual overwhelm and the pattern of looking Try to invest in the future of your children. Remember that while at a screen. A couple of hours of uninterrupted screen time can re- you may not see any ill effects now, damage can present later. As inforce this pattern at the most sensitive time of their development. occupational therapists, we are already seeing these effects. Some As with all patterns that are reinforced, this learned behavior will be children who were doing very well in March and April are now extremely difficult to change. edgy, distracted, and unfocused.

If you’re a teacher or counselor, encourage your students to move. Every Day a New Chance Especially for the younger set, with proper planning on the educaIf tech exposure is new to you or your kids, in a sense, you are tor’s part, movement can be incorporated into the lesson. Calling a child’s name will re-center students, and will greatly boost their luckiest: you can most easily reestablish healthy habits and boundaries. But this is crucial for all parents. self-esteem. Showing your child that Mommy powers off her phone at the Encourage your child to ask the teacher or counselor to repeat same time they need to sends a powerful message. When screens something she did not understand. Some children, especially those and phones are not being used, storing them in a public area of the on phone lines, will flounder if they have a gap in the material home is a good step in helping you monitor screen usage. Mommy taught and may just give up entirely if they feel they’re in over their should be the one responsible for the chargers for all such devices. If heads. Suggest to your child that they use a sticky note or highlighter to mark for themselves where they may have information gaps. the phone loses power, it’s Mommy’s to recharge. Though children When a child knows that he’s somewhat in control, it will serve to may understand that adults can have a different set of rules than motivate him be more engaged in his learning. When a child shares them, role modeling is more powerful than any restriction.

The situation we have been forced into is not ideal. Yet, we can an information gap with you, it’s an opportunity to bridge that gap, facilitate an improvement, and build yet another connection with control our responses and implement what we feel comfortable with while respecting our values and helping our children. Clearheaded your child as his supportive parent. thinking and a real plan can go a long way — farther than we may think. Knowing what screen time does to our child’s developing Remember September brain can help shape our attitude toward screen time. Just like sugar, What’s most worrisome is the duration of the challenge called once we know the evils of it, we will never view it the same way distance learning. With Hashem’s help, September will bring bless- again. Sure, we may indulge from time to time, but we know what’s ed, glorious school buses onto our roads. But our children, coming right for us. off six months of distance learning, will have to adjust. They’ll be On those days we do “indulge” and everything is going awry with excited to get to school, but sitting in their chairs? Not so much. If our best-laid plans for screen hygiene, remember: tomorrow brings our children are to adjust to a naturally paced classroom, the imper- another day with just as much opportunity. And it’s never too late ative for good screen hygiene is even more crucial. to improve our child’s future. Friedy Singer and Roizy Guttmann are neurodevelopmental therapists and the directors of Hands on OT Rehab Services, Hands on Approaches, and the H.O.P.E. (Hands on Parent Empowerment) Foundation. They are focused on educating and empowering the community to help children with anxiety, processing and learning issues. They can be reached at info@handsonapproaches.com

Tamuz 5780 | Wellspring 67

Wellbeing

Emotional Eating By Shira Savit

You Know What You Don’t Want

creating a do vision If you are struggling with emotional eating, you probably have a clear vision of what you don’t want to happen. “I don’t want to be snacking mindlessly in the afternoon,” “I don’t want to finish the whole bag of Doritos,” “I don’t want to feel out of control around food,” and, of course, “I don’t want to feel my clothes getting tighter!” One of the first questions I ask new clients is what their goals are. I usually get a long list of “don’ts” similar to those above. Working together, I explain, we take the don’ts and switch them to do’s. What do you want in your life? What do you want in your day? What do you want in your relationship with food? When we switch the don’ts 68 Wellspring | July 2020

to do’s, we are better equipped to help ourselves deal with our food challenges and overall emotional well-being. One way to accomplish this is by creating a do vision. I observed what my daughter does when she wants to paint (she is blessed with artistic ability). Sometimes she sits down at the dining room table and thinks out loud “Hhmmm, what should I paint today?” She doesn’t say, “I don’t want to draw an ugly picture,” or, “I don’t want to end up with something that nobody likes.” Instead, she decides what she does want to paint, then checks to see if she has the materials and colors she needs to create her masterpiece. She makes sure that

her art supplies are the right match for what she wants to create. I watch her in awe, admiring her passion, concentration, and positive energy while she works; she is seamlessly actualizing her personal do vision. I’ve began to incorporate the do vision idea with my clients.

As we explored the scenario, we uncovered

Miri struggled with overeating, specifically during late night hours. She told me in our first session: I don’t want to be eating “junk” every night. I don’t want to wake up feeling so gross every morning. I don’t want to tell myself, “Today is a new day” and repeat the same thing every single night. It was clear that Miri needed some do vision training. I asked her, “Miri, what do you want your night to look like?” She shrugged. “If food didn’t exist at night, what would you do instead?” She began to think. Miri came up with a “rough draft” of her do vision: it was replete with energetic activities and tasks that she felt gave her a sense of accomplishment, such as exercising, doing laundry, baking healthy treats for her kids and, of course, leaving her kitchen spotless. I then asked Miri to think about and describe everything she could about that time of night: How was she feeling physically? Emotionally? What was her energy level like? What was the home environment like? (noisy/ silent; messy/stark; too cold /too hot). And finally, I asked her to contemplate: What was she really craving? As we explored the scenario, we uncovered that what Miri really needed at night was to unwind. She was exhausted, both emotionally and physically. She felt lonely (her husband is out working until late), a bit overwhelmed by the mess around her and the demands of the day ahead. She craved something that would help her feel soothed and comforted, and was therefore turning towards food to provide that.

that what Miri really needed

those activities when they weren’t the right fit for what she really needed at this time of night?

We considered how Miri might come up with a do vision that matched her mood and encompassed what she felt she could realistically accomplish, enjoy, or even just handle, at the time of night. Miri heaved a sigh of relief when it clicked: There was no point in pushing so hard when what she really needed was to slow down and nurture herself.

Miri and I began to explore which types of activities and what environments she found soothing and comforting. Over a few weeks of trial and error, Miri came up with a do vision that actually worked for her: It entailed creating a relaxing environment through listening to music and using her favorite aromatherapy diffuser, ten minutes of gentle stretching, sipping a cup of herbal tea, and journaling with targeted questions about her emotions. She definitely did not do all of these every night, but found even just the awareness of her authentic need to slow down and relax rather than speed up and “accomplish” was very helpful.

at night was to unwind.

I helped Miri see that her do vision had to match how she was feeling at that time of the night. How could she possible do all

Miri found the analogy of my daughter painting helpful to her. She made sure she had the “supplies” she needed to get to the place she envisioned for herself. She learned that by switching her don’ts to do’s, she not only helped herself curtail unwanted emotional eating, she also faced the next day with a newfound positive energy. Just as Miri learned in our work together: paints spill, and designs get modified. Perhaps one night’s canvas is to your liking and the next one you’d rather put away. As long we as we try our best, knowing that we still might turn to food at times, the do vision helps us create custom tailored goals that are gentle and reachable. Most importantly, Hashem is here to help us along the way. We just have to remember to ask Him. Identifying details have been changed to protect confidentiality.

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

Tamuz 5780 | Wellspring 69

n row

heart.works

nhouse G e e

STEADFAST r u o IN BELIEFS \

We go all out for our greens. Cultivating quality in an Eretz Yisroel greenhouse, raising produce that grows freely, flourishing and untainted and absolutely pest-free. We live by our values, adhering to the highest halachic standards for utmost purity and kashrus. Out here on the farm, we stand firm in our beliefs, so you can rest easy.

Now available in the freezer section.

f Ye

yi r u sh a l a

B ad

No Chec k Require ing d

sfas emes

@BARTENURABLUE

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

ISSUE 54

JULY â&#x20AC;&#x2DC;20 TAMUZ 5780

Meatless Mondays How to make that perfect vegan burger

w Column! e N

SWAP

My Table How do you practice self-care in the kitchen?

Index Page

Drink It In

POOLSIDE DRINKS

Page

SWAP

SUGAR SUBSTITUTES

Page

Day by Day

MONDAY

MY TABLE

TIDBITS

SELF-CARE IN THE KITCHEN

SUMMER TRAPS

P. 92

P. 95

NEW COLUMN

Dear Cooks, When I was reviewing this week’s My Table, I couldn’t help but marvel at how each of the nutritionists and dietitians who contribute to this fabulous column offers her own unique approach that works for her. As many people as you ask, that’s how many opinions you’ll get — which is what I love about this space. If there’s anything we’ve learned in compiling this publication every month, it’s that there’s no one-size-fits-all approach. Each of us, as we trek through life, encounters circumstances that are unique to us along the way. Still, in as many ways as we’re different from one another, there’s so much we have in common. I love hearing from readers who tell me that they feel as if we’re in their kitchen, knowing exactly what types of recipes fits their mood. For example, come summer, who doesn’t love a cool, refreshing beverage, whether we can drink it at the poolside or not? And who doesn’t love a good slice of marble cake, a real comfort food that usually evokes warm memories? If you’ve parted from some of your favorite foods, believing that they weren’t good for you, this may be your long-awaited chance to reconnect: welcome SWAP. That’s our brand new column, brought to you by the talented Levine team, where you’ll get to learn how to substitute ingredients effectively, so you can have your cake and eat it too. Enjoy every bite! To a wonderful start of summer,

Est her Pinch of Health

Have some summer fruits like plums and peaches that are past their prime? Slice them, sprinkle with cinnamon, and drizzle with honey. Bake for about 20–25 minutes for a delicious treat or Friday night dessert. (You can keep this warm by placing on top of other pans on the hotplate.) Submitted by Malka J., Baltimore, Maryland

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

Tamuz 5780 | Wellspring 75

Drink It In Summer has arrived! This year especially, with all that’s been going on, sitting at the poolside while sipping a frozen fruity cocktail, basking in the golden sun, may seem like a faraway fantasy. If you are privileged enough to enjoy the pool this summer, these refreshing beverages will make it a dreamlike experience. And if you will not (is that most of us?) you can bring the experience to your home or balcony by whipping up these drinks. Close your eyes and picture yourself where you’d like to be. Then, take a sip and enjoy the experience. It’s not the real thing, I know, but it’s something. If you wish to spike your drink, feel free to add alcohol to your liking.

Recipes, styling, and photography by Yossi & Malky Levine

Tamuz 5780 | Wellspring 77

Poolside Strawberry Lime Smoothie I can never say no to a strawberry smoothie! If you are craving a refreshing summer treat, this cocktail is just the thing. A wonderful combination of strawberry, lime and mint, this refreshing beverage is sure to quench your thirst and give you the boost of flavor you’re in the mood for. Bonus: you’ll get a nice dose of health benefits, like vitamin C and fiber, from the strawberries and lime. 2 pkgs frozen strawberries 1 cup watermelon chunks juice of 5 limes 2 sprigs mint ¼ cup xylitol 1 cup ice cubes

Place all ingredients in a blender cup, adding the ice last. Blend until smooth. Yield: 4–6 servings

78 Wellspring | July 2020

Tamuz 5780 | Wellspring 79

Piña Colada Mocktail Summer brings with it a need for cool, refreshing drinks. What better drink to serve than a mocktail that the entire family can enjoy? Not only will it cool you down, it will transport you off to an exotic island: think waves splashing against your ankles as you enjoy the warmth of the sun on your face. This piña colada cocktail (minus the alcohol, unless you choose to add that in) is creamy, sweet, and provides a good dose of healthy fat from the coconut cream.

4 cups fresh or frozen pineapple chunks 1 frozen banana, cut to chunks 1 cup coconut cream 1 cup pineapple juice 2–3 Tbsp honey

Place all ingredients in a blender cup and blend until smooth. Yield: 6 servings

80 Wellspring | July 2020

Tamuz 5780 | Wellspring 81

Eat Well

SWAP By Yossi & Malky Levine

New Column!

SWA P Many of us are under the impression that if we want to lead a healthy lifestyle, we have to part from many of our favorite foods that don’t fit the bill. Here, in SWAP, we’ll show you how you can still have that favorite cake you’ve grown up with or the dessert that has been gracing your Shabbos table for years now.You can use your favorite recipe; it’s just a matter of switching ingredients for smarter alternatives. Welcome to our new column, where we will be doing the experimenting for you. Here’s where we’ll show you how to integrate small changes to familiar recipes, which can turn those assumed “no-no” foods into healthful fare — or at least a somewhat healthier! Let’s start with exploring various substitute ingredients, ascertaining which kind of recipes they’re suitable for, and in what quantities. It’s not as simple as just using sweetener as a substitute for sugar and gluten-free or whole-grain flours as an alternative for high-gluten or refined flour. I once experimented with a cheesecake recipe, using low-fat cream cheese, artificial sweetener, and sugar-free crumbs. The result was practically inedible. I tried to keep the calories down and had completely forgotten about flavor.The key is finding the right substitutes with the correct ratios. Here, in SWAP, we’ll be creating a simple guide for any cook, from a novice home baker to an experienced chef.

Sugar Substitutes Let’s start with sugar. There are many sugar substitutes on the market, but how do you choose which one is right for your recipe? Once you have made your choice, the focus should be on the amounts. The ratio of ingredients is important. Very often, the swap will be equal amounts; however, sometimes that doesn’t work. Artificial sweeteners, for example, can be extra sweet and therefore, less is needed. In this issue, we’ll be looking at granular (as opposed to liquid)

82 Wellspring | July 2020

What Do You Need It For? options. They’re most suitable in baking, where you need the granulated substitutes for the correct consistency — particularly for the “crumb structure” of a cake. The general rule I use for choosing which substitute works best is to look at the recipe and decide if it’s more solid or liquid. For example, because a cookie recipe is more solid, I’ll use a granulated option, whereas in and a salad dressing, a liquid alternative will work better. Below you’ll find some of the more natural (as opposed to artificial) sugar substitutes, their characteristics and ratios. Happy Swapping!

Sugar Alcohols

Coconut sugar

Sugar alcohols, like xylitol, maltitol, and sorbitol, look and act like sugar. They’re colorless or white crystalline and soluble in water. The good thing about using xylitol, which is most readily available for home chefs, is that it's a straight swap: 1 cup of sugar equals 1 cup xylitol. Made from a naturally occurring alcohol found in plant material and usually extracted from birch wood, it even has health benefits as it has a low glycemic index and can prevent cell damage. Although it is low in calories, it is not entirely calorie-free. And, it’s important to note that many experience unpleasant side effects from sugar alcohol use, including cramping, bloating, and diarrhea.

Coconut sugar is a palm sugar made from the sap of the coconut palm. It actually contains magnesium, iron, and zinc, so not only does it add sweetness, but also provides health benefits. It’s not as sweet as regular sugar, but it’s pretty close. The ratios are the same in recipes: 1 cup white sugar is equivalent to 1 cup coconut sugar. However, if you are making cake, meringues, or ice cream, your finished product will be slightly brown.

Artificial Sweeteners These are the sweeteners that we try avoiding in our recipes since they are completely non-nutritive. This category includes NutraSweet, Equal, and Splenda. Studies have found these sweeteners to be linked to diabetes and obesity.

Stevia Stevia, a sweetener derived from the plant Stevia rebaudiana, native to Brazil, is sold in powdered and liquid form. Unrefined stevia (not the one combined with other sugars) is another good sweetener option. Here’s a guide to using stevia in recipes. Sugar amount 1 cup 1 Tbsp 1 tsp

Stevia (powder) 1 tsp ¼ tsp a pinch

Stevia (liquid) 1 tsp 7–8 drops 3–4 drops

84 Wellspring | July 2020

Marble Bundt Cake with Coffee Glaze This cake is not only delicious; no one will be able to tell that it’s free of white sugar. The best part about using coconut sugar is that it’s all natural and therefore doesn’t have the bitter aftertaste of artificial sweetener. For the topping, I used powdered xylitol. If you can’t buy it ready-made, simply place the required amount into a blender and blend until a powder forms.

7 eggs, separated

Preheat oven to 350°F.

1½ cups coconut sugar, divided

In the bowl of an electric mixer, beat egg whites until fluffy. Gradually add ¾ cup coconut sugar in a steady stream and beat until stiff peaks form.

½ cup oil ¾ cup orange juice 1 tsp lemon juice 1 tsp vanilla extract 2 cups gluten free flour or white whole wheat flour 1 Tbsp baking powder Chocolate Batter ¼ cup coconut sugar ¼ cup cocoa powder 2 tsp coffee ¼ cup boiling water ¼ tsp baking soda Coffee Glaze 1 cup powdered xylitol 2 Tbsp coffee, diluted in 1–2 Tbsp hot water Garnish slivered almonds strawberries, sliced

In another bowl, beat remaining coconut sugar with yolks until pale. Gradually add oil, juice, and vanilla extract and beat well. Combine flour and baking powder and add to the yolk batter, beating well. Fold yolk mixture into whites with a spatula or metal spoon. Remove one cup of batter and set aside. Place all chocolate batter ingredients into a bowl and mix well. Add the reserved ¾ cup batter and mix well again. Pour white batter into a greased 10-inch Bundt pan and gently pour chocolate mixture on top. Swirl gently with a fork. Bake for 1 hour. When cooled, carefully turn pan over and ease cake onto a plate. Combine powdered xylitol and diluted coffee and mix until a glaze consistency is achieved. Drizzle over cooled cake and garnish with slivered almonds and sliced strawberries.

Tamuz 5780 | Wellspring 85

â&#x20AC;&#x153;Now that the Cabernet vines have grown older and our knowledge has improved, one can say that the Cabernet Sauvignon Reserve is reaching new heights every year.â&#x20AC;? Golan Flam, Winemaker

Product of Israel

by day y a d With Charnie Kohn

What’s on the menu for…

monday?

Mondays tend to get a bad rap. On weekends, we can manage to escape the real world, but Monday brings us back to reality (in normal life!). How we perceive that reality depends on us, but this reality is usually accompanied by responsibilities, tasks, and routines we managed perfectly without during the weekend. One way to make this day lighter, especially if we’re still feeling the heaviness of the meat-laden weekend, is by opting for “Meatless Monday.” Monday is also the day that sets the tone for the week. It’s a new beginning and an opportunity to set goals and motivate yourself to accomplish them. For working people, Monday is not the day for a gourmet breakfast. We need something quick that we can just grab ‘n go. Here are two recipes that will help you start your day off right — and ultimately, your week! Charnie

Tamuz 5780 | Wellspring 87

PB&J Granola Jars Tasty and nutritious, this recipe is a winner for kids and adults alike. While granola is a favorite for many of us, this is the no-gimmicks version, with no processed sugar. Prepare these the night before and add to your favorite yogurt, top it with a garnish of fruit, and you have a perfect grab ‘n go, no-fuss breakfast! It’s tasty enough to enjoy it plain, too. Now that you may be home with your family, take the time to prepare this calmly in the morning and savor your granola together around the kitchen table.

 Total Cooking Time: 30 minutes

2 cups rolled oats ¼ cup grapeseed oil ¼ cup slivered almonds ¼ cup peanuts, chopped ¼ cup dried cranberries 1 tsp vanilla extract 4 heaping Tbsp natural peanut butter 3 Tbsp honey, divided

Preheat oven to 350°F. Mix the first six ingredients in a large bowl. Combine peanut butter and two tablespoons honey in a microwavesafe dish and microwave for thirty seconds. Drizzle peanut butter and honey over oat mixture. Mix well until thoroughly combined. Spread on a baking sheet and drizzle with remaining honey. Bake for 15 minutes. Mix well and bake for an additional 10 minutes. Once cooled, store in an airtight container.

88 Wellspring | July 2020

Veggie Burgers Come Monday afternoon and you’ll have no need to scratch your head, wondering again just what you’ll be cooking. These veggie burgers are packed with flavor and nutrition—perfect for Meatless Mondays. At about 175 calories and 6 grams of protein per patty, you’re getting a great deal here.

 Total Cooking Time: 35 minutes  Yields: 5 large patties

¾ cup shredded carrots ¾ cup riced cauliflower 1 can pinto beans 2 Tbsp tomato paste 1 egg 1 Tbsp olive oil 2 tsp whole wheat flour 2 cubes frozen sautéed onions 1 tsp salt 1 tsp garlic powder ¹⁄₈ tsp cumin ¹⁄₈ tsp black pepper portobello mushroom caps, for assembly

Preheat oven to 350°F. Place carrots and riced cauliflower on a greased baking sheet. Lightly season with salt and spray with cooking spray. Bake for 8 minutes. While vegetables are roasting, wash and strain pinto beans. Place in a large bowl and mash well with a potato masher. Add remaining ingredients, including roasted vegetables. Mix well until incorporated. Form handfuls of the mixture into patties. Place on a lined, greased baking sheet. Bake for 15 minutes, then flip very gently. Bake for an additional 10 minutes. (The patties are very delicate, so be gentle when handling.) To assemble, grill or roast portobello mushroom caps. Use as “buns” for the veggies burgers and top with toppings of your choice.

90 Wellspring | July 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:

Self-Care in the Kitchen At a time when our responsibilities and duties are more overwhelming than ever, the need for self-care is all the more critical. While self-care comes in many forms, some more surface than others, how we feed ourselves is certainly part of it. How are you practicing self-care in terms of food these days? Is there a particular dish you’re treating yourself to?

Compiled by Shiffy Friedman

Shani Taub, CDC: I am taking care of myself food-wise the way I always do: by preparing three healthy good meals a day. I don’t look at food as a treat, only as something I need to enjoy. The way I view food stays the same in all situations.

Tamar Feldman, RDN, CDE: I make sure to bake a batch of heavenly oatmeal and chia muffins every couple of weeks to keep in my freezer. I enjoy them with a cup of organic coffee while sitting outside on my deck, enjoying nature. Under the circumstances, this does the trick as a recharge!

Chaya Tilla (Tina) Brachfeld, RN I’ve been maintaining a Fit for Life diet for many years, and I’ve been keeping it up now as well. I find that it gives me the energy I need at all times and I rarely feel hungry. For breakfast, I have as many fruits as I want until 12 p.m. Fruits provide energy and help with digestion. For lunch, I have carbs and vegetables (but no protein), such as whole wheat bread with avocado and a big salad or a plate of brown rice with cooked or raw vegetables. For dinner (at least three hours later) I have protein and vegetables with no carbs. I eat until I feel full and content. If I’m hungry three hours later, I have a fruit or two.

92 Wellspring | July 2020

Tanya Rosen, Nutritionist:

Bashy Halberstam, INHC As you pointed out in the question, self-care comes in many forms. I enjoy a variety of non-food outlets, such as meditation, EFT (tapping), bath salts, and essential oilinfused baths. In terms of food, I believe that food is fuel, and it affects our energy levels and how we feel. Therefore, part of my self-care is taking the time to prepare and eat healthy foods. Another form of self-care comes in the form of ingesting essential oils. I boost my mood and energy with citrus essential oils. Their high level of d-limonene supports the nervous system, promotes relaxation, and is a mood- and energy-booster. I add one drop of Young Living Vitality oil (labeled as safe for ingestion) to a large cup of water. I have a variety of flavors, including lemon, orange, lime, and citrus blend, and I choose whichever I'm in the mood of at that time. Avocado pudding is a treat I enjoy that provides healthy fat and is creamy and delicious. And it’s so easy to prepare! I usually enjoy half and save the rest in the fridge for the next day. Here’s my recipe. Chocolate Avocado Pudding 1 avocado less than ¼ tsp organic sweet leaf stevia

When I plan on making something to eat at home, it doesn’t end up happening. So the way I’m practicing self-care in terms of food is by ordering in food from outside. Whether it’s a kani, salmon, or feta salad, I make sure to order to my house what I need. If you’re able to make delicious healthy meals at home, here’s the perfect recipe! Cottage Cheese Silver-Dollar Pancakes 1 cup reduced-fat ricotta or cottage cheese ¾ cup whole wheat flour 1 egg 2 egg whites

2 Tbsp sweetener 1 tsp kosher salt ½ tsp baking powder Cooking spray

Combine all ingredients except cooking spray in a food processor or blender (or in a bowl if using an immersion blender). Process mixture for about 45 seconds, pausing to scrape sides with a spoon or spatula until mixture forms a thick batter. Spray a pan with cooking spray and heat over medium flame. Using 2-3 tablespoons of batter per pancake, pour batter into hot pan. Spread batter into a thin circle as soon as it hits the frying pan. Cook for 2-3 minutes on each side, until golden brown. Test the first pancake for doneness and make sure it’s cooked all the way through. If pancakes are browning too quickly, reduce heat. Serve immediately.

Shira Savit, MA, MHC, CHC: My personal food self-care is baking. I really enjoy the creative outlet and concocting (developing is too professional!) healthy recipes as I go along. I like to have a homemade baked good every morning for breakfast, so I invest time into making all sorts of different creations. My favorite dish that I came up with recently is protein cookie-dough balls. I use chickpeas, natural peanut butter, dates, oats, honey, vanilla, and chocolate chips. They taste best when eaten directly from the freezer.

2 Tbsp coconut sugar 2–3 Tbsp cocoa powder (depending on how rich you like it) 1 cup unsweetened coconut milk or almond milk 1 tsp vanilla extract (or use vanilla-flavored milk) 1 tsp matcha, optional 2 Tbsp chia seeds shredded coconut, for garnish and enhanced flavor In the cup of a smoothie blender, place the first seven ingredients. Blend well until a smooth and creamy consistency is achieved. Add chia seeds and blend until incorporated. Divide mixture into two bowls/containers. Refrigerate for a few hours or overnight. When you’re ready to enjoy the pudding, sprinkle some shredded coconut on top.

Gila Glassberg, RDN, Intuitive Eating coach I have been trying very hard to practice self-care when it comes to my food intake. First, I plan my meals. I have a whiteboard in my dining room and I write out a very flexible meal plan at the beginning of the week based on the foods I have in my house. When it came to cooking so much for Yom Tov, I knew my limits and asked my husband to please order takeout one night. He ordered us sushi (brown rice for extra fiber) and Chinese food — chicken, meat, broccoli, and brown rice. After I cook for so many people, I love the feeling of being taken care of. I got that feeling after I concluded my cooking and sat down to a hot, fresh meal for which I did nothing to prepare. We also like snacks that taste good and pack a nutritional punch. Here is my go-to smoothie recipe. ½ frozen banana ½ cup frozen berries ½ cup frozen peaches or mango (something very sweet)

1 Tbsp peanut butter ½ cup Greek yogurt ½ cup milk ice cubes, if you like it very cold

Blend and enjoy. Sometimes we freeze this into popsicles too.

Tamuz 5780 | Wellspring 93

CATCH US

UPSTATE at

LIBERTY N.Y.

jcmteam.com

Our unbeatable fresh quality and amazing service get rave reviews. We’re bringing it along!

EN L E V YU S E N F I S H C

At Apple Tree Supermarket

1885 Route 52, Liberty, NY 12754

Raw fish • Cooked fish • Baked fish • Ready-to-bake fish • Smoked fish •

Herring & Dips • Lox & Sable

Eat Well

Nutrition Tidbits in the News By Malka Sharman

Summer Traps

6 Not-So-Good-For-You Foods and Their Alternatives Ahhh, it’s summer: barbecues, late nights, ice cream… and lots of emptycalorie food. We welcome the leisurely pace, but summer also brings an onslaught of calorie traps in foods that are so closely associated with this season. Here are six “summer” foods that can easily rack up your calorie count through the day. While enjoying these as treats every once in a while usually does no harm, here we bring you their healthier alternatives so you can make choices that are better for you.

Tamuz 5780 | Wellspring 95

Eat Well

Nutrition Tidbits in the News

Hot Dogs Even if you find hot dogs to be synonymous with barbecues, you may want to go easy on the intake this summer. Besides for being very high in sodium (1250 mg per serving), just one hot dog contains 280 calories and 15 grams of fat.

Instead: Although chicken is not exactly

a hot dog replacement, serving it in thin slices with “hot dog condiments” provides a delicious barbecue experience. If you want hot dogs and nothing else, look out for those that are made with less processed ingredients.

Ice Cream The familiar ice cream truck melodies that lead us down memory lane may also lead us away from the healthy lifestyle we’re trying to maintain. One cup of soft-serve ice cream can have 382 calories and 22 grams of fat. Make it a chocolate cookie dough or some other loaded flavor, and the count can soar another few hundred calories.

Instead: No need to give up

frozen treats altogether, just pass on the giant portions or high fat toppings. Keep the ice cream as simple as possible, and opt for homemade toppings such as fruits and nuts. As an ever better choice, opt for a refreshing fruit smoothie.

Mayo-Based Salad Dressings Although salad is a great way of filling up on nutritious vegetables, when we douse those greens in a mayo-based dressing, we’re almost “killing” all the health benefits.

Instead: A light drizzle of olive oil and

pure spices as seasoning make for a perfect dressing. If that’s not to your taste, opt for light mayonnaise, or mix mayo with low-fat yogurt, mustard, or chicken stock for a lighter version.

96 Wellspring | July 2020

Salad Toppers Salads can be the perfect summer dinner: light, refreshing bowls of veggies, and so easy to prepare. But high-calorie toppers can push a salad from lean to fattening in a jiffy. Fried chicken strips, beef jerky, and croutons are among the worst offenders.

Instead: Top your greens with nutritious foods like

grilled chicken, strips of lean meat, eggs, baked sweet potatoes, or chickpeas. If you love the crunch that croutons provide, pumpkin or sunflower seeds can take their place, or go for the whole-grain variety.

Cocktails Sweet, fruity alcoholic drinks (the kind you serve under a sun umbrella) may go down easy, but the calories add up fast too. A classic piña colada can range from 245–490 calories, and a commercially manufactured iced tea can set you back around 500 calories.

Instead: Prepare a light wine, a cold glass of seltzer, or your own fruity concoction.

This issue’s Seasoned provides two fabulous recipes. Enjoy watching your family relish the refreshing, healthy drinks.

Mindless Munching Summer days bring on a handful of extra snacks: nights spent schmoozing, pool snacks, and “lazy day” crunching. A snack here and there won’t do much harm, but too much can sabotage your efforts for healthy living. One ounce of potato chips is roughly 160 calories and 10 grams of fat; one serving of popcorn can have 375 calories and 4.3 grams of fat. And then there are the more processed snacks, too. Multiply that by how many snacks the kids are consuming and the calorie count is super-high.

Instead: Make healthy snack options as easily

accessible — or even more available — than the packaged snacks. This includes options like cut-up fruits, veggies with a light dip, small portions of fat-free popcorn, nuts, or homemade granola. It does take a few extra minutes to package them in small portions or place them in portion-sized containers, but you may want to invest those extra few minutes so that you and your family are filling up on healthier alternatives. For yourself, being more mindful while eating helps keep the intake under control. You can also encourage your kids to do so, through modeling, and also by inviting them to sit and relax while eating, wherever possible. (“Come sit, sweeties. You’ll enjoy your snack so much more.”)

The Deets on Dairy New Benefits of Dairy Consumption Although there’s much talk about dairy-free diets, emerging research is showing how dairy plays a positive role in supporting good health. An extensive study published in BMJ Open Diabetes Research & Care shows that eating at least two daily servings of dairy is linked to lower risks of diabetes and high blood pressure. The observed associations were strongest for full fat dairy products, the findings indicated.

For the study, researchers tracked the dietary intake of nearly 190,000 participants, aged 35 to 70, from 21 countries, for an average of nine years. Their intake was assessed by means of food frequency questionnaires. Dairy products included milk, yogurt, yogurt drinks, cheese, and dishes prepared with dairy products, and were classified as full or low fat (1–2%). The average daily total dairy consumption was 179 grams, with full fat accounting for around double the amount of low fat.

During the time of the study, 13,640 subjects developed high blood pressure and 5,351 developed diabetes. But those who ate at least two servings a day of dairy were associated with an 11–12% lower risk of both conditions, with the numbers rising to a 13–14% lower risk for 3 daily servings. The associations were stronger for full fat than they were for low fat dairy.

Although this study does not establish a cause or reason, the researchers suggest, “If our findings are confirmed in sufficiently large and long term trials, then increasing dairy consumption may represent a feasible and low cost approach to reducing hypertension, diabetes, and ultimately cardiovascular disease events worldwide.” This sounds cool for dairy lovers, but keep in mind that full-fat dairy does not refer to full-fat cheesecake or ice cream. Plain Greek yogurt? Go for it.

Tamuz 5780 | Wellspring 97

HEART.WORKS

Sip Some Summer. Get a load of summer with our cold-pressed organic pomegranate juice: the blissful blend of sweet and tart. A burst of juicy red pomegranates drenched in summer sun, crisp, fruity and utterly refreshing.

Farewell

Dictionary

sensory hunger Definition: noun

a perceived desire for food when the senses are awakened.

â&#x20AC;&#x153;

You smell it, you see it, you want it, regardless of how satiated you are at the time. This is one of the five sensations that may mask themselves as hunger, but is essentially a hunger illusion.

â&#x20AC;?

Cover Feature, Chana Lieberman certified clinical nutritionist, SAC, DIP

ROVED B PP

MINI SANDWICH FITâ&#x20AC;&#x2122;N FREE

CA LO PER RIES BA R

WITH REE I LT- F U G REE, Y AT- F ENJO ICE EE! F R F ' ILLA VA N FIT'N D E T D W - FA R-AD UGA NI LO I S M O N . ITH FERS M W E WA CREA T A L CO CHO

Product of USA