Issuu

Improve Your Parenting 5 hacks you can implement today

DECEMBER 2021 // TEVES 5782 // ISSUE 71

THE HEALTH MAGAZINE FOR THE JEWISH FAMILY

Cup of Tea

Yachy Moskowitz shares her journey toward a life of vitality Want to Create the Most Effective Home Gym?

My Table

When the sweet tooth calls

3 factors to consider

Is Two Always Better Than One?

Rise and Dine

Shani Taub on the virtues— and pitfalls—of pursuing weight loss as a team

Breakfasts not worth snoozing for

Simmering Comfort Food

Libby in the Lab

Elky Friedman’s signature CrockPot dinners

Will these subjects drink their water according to the rules? And how will it impact their digestion and wellbeing?

All That Color! 2 winter salads you’ll want to finish until the last drop

DIY

Gums Bleeding Again?

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Look out for this stamp throughout the issue for tried-and-true health hacks

Ah! I’m Feeling Much Better Emotional quick-fixes

WELLSPRING / DECEMBER 2021

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EDITOR'S NOTE

On Shortcuts

ho’s not a fan of hacks in this fast-paced, ever-demanding world we live in? We’ll try any technique or strategy to save ourselves just a few precious minutes of time or get something done more efficiently. The market is flooded with gadgets and tools to help with home organization, kitchen duties, laundry, business, and other areas that can benefit from faster, easier routes to success or efficiency. (Here are three random hacks I came across in preparation for this issue: Cut perfect cinnamon buns with dental floss. Place a sock over the end of the vacuum cleaner to help you find a tiny item, like a missing earring. Stick a label with a name on the back cover of every family member’s passport so you don’t have to fumble through all of them when searching for a particular one.) In this issue, we bring you an array of hacks for leading a healthier lifestyle. You won’t only find them in the cover feature, but also scattered about throughout the pages of this issue. Some of these techniques are bound to save you time, others money, but all are intended to help make healthy living easier and more doable.

hile shortcuts are most often welcome, in our pursuit of tricks and tips for the “easy way out,” we sometimes learn the hard way that the only way out is through. I recently purchased a kitchen gadget, for example, that had been receiving a lot of hype among my peers. Touted as the one piece of equipment that’s sure to save a homemaker lots of time and dishes, I decided to buy it and see for myself. But for me, personally, it’s not doing the trick. As the type that doesn’t mind washing a frying pan every morning,

I find it easier and more efficient to do our daily omelets and French toast the way I’ve been doing them for years. Old-fashioned, perhaps, but I prefer less “stuff” in my cabinets and counters and the overall quicker turnaround of the frying pan. While hacks definitely have their place, it takes some plugging to get certain things done right, especially in terms of achieving menuchas hanefesh. As an inside-out fan (a series of shiurim I give on self-development is actually called InsideOut), I always opt for the introspective route as opposed to the outside-in approach. For this reason, we’ve sometimes turned down pitches for articles touting emotional healing methods that don’t address the core issue. My assertion on the matter has always been that “we’re not looking to spread awareness about feelgood interventions that neglect to address the real area of focus.” But I believe that over time, I’ve mellowed. Yes, there are circumstances when a Band-Aid is needed. Not always is it the right time to start delving into deeper, often painful, elements of one’s life. Furthermore, when a tranquil state of mind is achieved, even superficially, the individual then gains the opportunity to work through those deeper parts of themselves. And so, since this is our grand hack issue, you’ll find lots of tips and tricks and shortcuts within these pages—as well as in Wellbeing. And if you’re one of those who have a fabulous hack or two up your sleeve, please send them in to share with our readers, too. Wishing you lots of hatzlachah in whichever route you choose to take, and in finding the right shortcuts along the way,

n a m d e i r F y f Shif

WELL- PUT Peer pressure is a powerful force that, when tapped into correctly, can bring about great results.

Shani Taub, CDC WELLSPRING / TEVES 5782

CONTENTS

DECEMBER 2021 TEVES 5782 ISSUE 71

Springboard

Our next issue will appear on Wednesday, January 12th iy"H.

Spiritual Eating

Torah Wellspring

Health Updates

WELL INFORMED

LIVING WELL 32

FYI

Insider

40 Fitness

Sample

Cup of Tea

Compass

DIY

LET'S GET HACKING

WELLBEING

By Shiffy Friedman Here, nutritionists, dietitians, health coaches, and fellow card-carrying members of the universal health club share their best hacks for making good living fun, economical, simpler, and just doable.

101

SEASONED 10

WELLSPRING / DECEMBER 2021

Emotional Eating

Parenting

FAREWELL 131 Random

The Functional Dietitian will return next month iy"H.

84 AH! I'M FEELING MUCH BETTER By Libby Silberman Sometimes, when we’re in physical pain, we need to pop that Tylenol to get us through the next few hours. Sometimes, when we’re in emotional pain, we need quick-fix hacks that will give us the fortitude to keep pushing onward. Here are some of them.

THE SEMINARY STAGE By Shani Taub, CDC The foods I’m eating are making me lethargic and I’ve been putting on a lot of weight. A friend of mine in the same situation suggested we do something together. I was wondering what you think of working with a partner in this endeavor, considering that we each different capabilities, different goals, and, of course, different bodies.

42 123

BEEF, CHICKEN, AND VEGETABLE ONE-POT MEAL By Elky Friedman Although I prepare this one every other week, my family still loves it. That tells you something, right? WELLSPRING / TEVES 5782

SPRINGBOARD

On Constipation in Toddlers, Emotional Eating, Midlife Health, and More

The Diet Did It for Me Issue #50: Quick Question

A while back, Miriam Schweid offered nutritional supplement and other health recommendations for women in their fifties. (Why is this issue so rarely addressed? I’d love to see more content on the topic.) I’m not a supplement fan, so I decided to follow her other suggestions, namely diet and deep breathing. I’d been very aggravated by hot flashes that were waking me every hour at night and disturbing me during the day. After following a wheat-free, dairyfree, sugar-free diet for about two weeks, I was “flash free” and have 12

WELLSPRING / DECEMBER 2021

been feeling great since, baruch Hashem. All the best, Name withheld upon request

Don’t Bring It In Issue #70: Emotional Eating

Shira Savit’s article on “checking in” when we suspect an oncoming binge was very enlightening. I would like to share another idea that readers may also find helpful. My tip is short and simple: Do not keep foods you don’t want to eat in the house!

Instead, stock your fridge with fruits and vegetables. When the urge hits, reasoning will usually not work. Rather, make it much easier for yourself by not allowing those foods (think: cookies, cake, chocolate) into your home—and subsequently into your body. These foods are tempting, but they override natural satiety feelings, and it’s so hard to stop eating them. So do yourself a favor, and keep the temptation out of your fridge, freezer, and cabinet. It’s amazing how Hashem’s natural beautiful bounty supplies us with so much nutrition, it naturally keeps us full in a balanced way, and it does not make us overeat! If there are other family members who really insist on having such

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Quick Question

SPRINGBOARD

Question: I know which foods my child is allergic to, but she is very sensitive and keeps developing new allergies. Her lips swell rapidly and Benadryl does not help. I prefer not to give steroids. Is there any natural way to stop an allergic reaction?

Answer: Yes, various homeopathic remedies do work well and are safe to use when life-threatening symptoms are ruled out. First, make sure your child is breathing well. Call your doctor or urgent care center to make sure it is safe for you to treat your child at home. When you’ve received the go-ahead, here’s a list of remedies that can be used: • Apis is for burning, swelling and hives. • Belladonna is for violent redness and throbbing. • Histaminum is effective against allergic reactions. • Cantharis offers relief for burning sensation. • Quercetin, a nutritional supplement, may be helpful as well. • Allergy tapping, which can help ease symptoms immediately, is easy to learn. Heal Your Allergies in Minutes, by Jimmy Scott, provides instructions for the novice tapper. In short, it requires that you place the food or medication the child reacted to on their body and tap certain endpoints to stop the allergic reaction. These suggestions are not instead of medical assistance but can be very helpful until help arrives or as an additional treatment. To your health, Miriam Schweid, health consultant and kinesiologist

food, have them keep it in a locked cabinet (yes, sounds strange, but it works!).

that are simply not good for us! The struggle is real, so stay strong!

It’s also helpful to bear in mind that weight loss should be a long-term goal. If we make it our short-term goal, it may easily lead to frustration when the scale does not accurately depict our hard work. Rather, by making our short-term goal to develop healthier eating habits, and eating in a mindful way, we can stay focused on that goal, rather than being hooked on numbers on the scale.

Tzipporah M.

And to the overeater, don’t berate yourself. We are living in such a processed-eating generation. The world has never seen such a variety of empty-calorie foods that are so easily available wherever we turn. If you think about it, most aisles in our grocery store are loaded with foods 14

WELLSPRING / DECEMBER 2021

Brooklyn, NY

smoke point? I use olive oil in my potato kugel every week and bake it at 450°F, which I now learned is above its smoke point. The kugel doesn’t burn and it tastes delicious, so what’s the problem? Is it unhealthy? Please explain.

Understanding Smoke Points

Thank you, D. J.

Issue #70: Tidbits

Esti Asher, MS, RDN, LD, responds: I know this may sound like a silly question, but can you please explain what an oil smoke point means? The Chanukah issue offered a lot of information about different types of cooking oils and smoke point is mentioned many times. What happens if oil is heated above its

Thank you so much for reaching out with your question. First, I will expand on what an oil smoke point is since I may not have defined the term clearly enough. An oil’s smoke point is the temperature at which a particular oil begins to smoke/ burn. Furthermore, when an oil

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SPRINGBOARD

Question: I’m having problems with my eight-year-old son. At home he is in constant motion, can’t find anything, and doesn’t follow my instructions. His rebbi must have our number on speed dial at this point as I am getting frequent phone calls about his behavior in class including calling out and getting out of his seat without permission. When I asked him why he failed his Chumash test, he said he didn’t know he had a test that day until he got to school. Is there something wrong with him and what can I do?

Answer: Kudos to you for recognizing that your son is struggling and needs help. Although it’s impossible to diagnose a child based on a description, he may have ADHD, or attention-deficit/hyperactivity disorder. This is a diagnosis for children who display symptoms of inattention and/or hyperactivity-impulsivity that interfere with functioning. Children with ADHD have problems with executive functioning that leads to disorganization, difficulty focusing, and acting without thinking. The first step would be speaking with your pediatrician. He or she may provide forms for you and the teachers to fill out, offer medication, or refer to another professional for further testing and treatment. There are both medications and behavioral techniques used to treat ADHD depending on the age and severity. Some parents may be hesitant to start a medication because they worry about side effects. Talk to your doctor about any concerns you have, and keep in mind that untreated or under-treated ADHD has consequences for children, too, including falling behind in school and poor self-esteem. It can be helpful to work with a therapist who specializes in ADHD behavior management. Some things you can do as a parent is make sure your child is focusing on you before asking him or her to complete a task, encourage the use of to-do lists, and use rewards to encourage good behavior. Once you have a diagnosis, it is important to let the child’s teachers know so they can be part of the treatment team. Hatzlachah rabbah! Sarah Becker, MD Co-Chief Fellow, Child and Adolescent Psychiatry, Zucker Hillside Hospital, Northwell Health Member, JOWMA preventative health committee

smokes or burns, the healthy fats and antioxidants contained within the oil burn as well, and therefore do not provide those nutritional benefits anymore. Also, dangerous fumes are often produced once the oil is smoking. Olive oil specifically has a large range of predicted smoking points with different factors to consider, such as the quality of the oil. While I am not a food science expert, the research I have done also suggests that the oil will have a burnt or bitter taste as well. So, if your potato kugel doesn’t burn, smoke, or have a bitter taste, you are probably fine! As always, feel free to check with your personal healthcare provider to be extra sure. 16

WELLSPRING / DECEMBER 2021

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Every evening at dinner, I put a bit of all foods I prepared on my child’s plate, but so much ends up on the floor. Is there another way to ensure that he eats a proper meal without causing a grand mess?

Answer: You’re describing a very frustrating yet common scenario, one that can hopefully be solved when dynamics are taken into account. There are two factors that play a role in most parent-child dynamics: reasonable parental expectations, and the child’s access to autonomy, whenever safe and appropriate. A child who is throwing food is probably showing they are no longer interested in eating (or have no interest in that particular food). They can be removed from their chair and the meal can end. But that isn’t the whole story. To be better prepared for the meal next time, I suggest the following: • Allow the child to self-serve whenever possible. Get some tongs and other serving utensils that work for little hands and have your child create their own perfect plate (from what you’ve offered on the table). • Make sure the conversation is child friendly. I’d also be tempted to start throwing food (well, almost!) if the conversation changed to politics with no chance of escape. • Look up, not down. Focus on your child’s smile. Count smiles, not bites. Health & happiness, Yaffi Lvova, RDN Yaffi Lvova, RDN, is a dietitian and food enjoyment activist who encourages positive nutrition through writing, speaking, and Nap Time Nutrition, her video blog and podcast. Find out more at babybloomnutrition.com.

Issue #70: The Functional Dietitian

I found Tamar Feldman’s article on constipation to be very informative; it offers several valuable tips toward smoother elimination, many of which I’ve been following for a while now and seeing great results. The question I have, though, is regarding my toddler. I believe she checks off most of the list—I try to feed her fiber-rich meals, she’s quite active, etc.—but she is consistently having a hard time with bowel movements. What might be her issue and how can I help her other than giving her laxatives on a daily basis? Thanks in advance, P. Kramer Tamar Feldman, RDN, CDE, responds: I’m glad your toddler is eating a high fiber diet—that’s half the battle! Some other factors at play that may contribute to constipation in toddlers include insufficient water intake, a diet too high in dairy, medications with constipating side effects, and fears of toileting in toddlers being toilet trained. Behavioral issues such as stool withholding in toilet-trained toddlers due to distraction by play is quite common and can be a primary cause for pediatric constipation. I often encourage parents to create a set “toilet time” for their young children to establish good bowel habits, with 5–10 minutes of sitting on the toilet daily at a set time each day. Lastly, very rarely there may be structural issues at play—so if all other factors are considered and addressed, you may want to rule that out with a medical evaluation.

Get in touch! Wellspring 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.

WELLSPRING / DECEMBER 2021

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

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TORAH WELLSPRING

Why is it that we feel good when we’re easier time believing it, but he is also able to draw a powerful conclusion from this, all on his own: I am good at cleaning my room. I am responsible. It is statements like these, where the recipient draws his own positive conclusion about himself and his strengths, that are most conducive to building another. Another way to help an individual come to his own conclusion about his positive core is to phrase the compliment in question form: “What kind of students does the teacher give this award to?” Or “What does it take to give a speech like that?” The more the recipient is given the opportunity to confirm for himself the “I’m good” sentiment, the more impactful our words will be. Take It Inward

praised by just about anyone, even a complete stranger whose background and IQ we

Now that we understand how much of a compliment’s value lies in the recipient’s court, let’s view it from another angle. Imagine how powerful it is when we offer such words of praise to ourselves. Who if not us can reiterate for ourselves, with self-affirmations, the kochos that lie within? Every time we engage in a positive act, or even when we just are, we can tell ourselves words of praise that are true, clear, and specific.

that enables us to grow, to acquire greater heights.

In fact, the Chovos Halevavos teaches that equally important as making a list of our shortcomings and the areas of our character and deeds that require improvement—or perhaps more so—is to recognize and keep in mind our unique kochos. It’s focusing on this part of ourselves

A compliment—any compliment— is powerful, in and of itself. When it’s given with thought, and the more true and specific it is, encouraging the recipient to come to his own positive conclusion about himself, it’s all the more so impactful. As Yidden, we give so much time and re-

know nothing about?

sources to others because we really want to help. Let us remember the koach that these seemingly simple few words actually hold and to offer them freely to others and ourselves. May Hakadosh Baruch Hu grant us the zechus to truly understand the needs of others and to merit giving in a way that builds and brings more light into this world.

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

WELLSPRING / DECEMBER 2021

WELLSPRING / TEVES 5782

UPDATES By Esther Retek

Prenatal Probiotics Can they serve as a solution for nausea? For most women, morning sickness is synonymous with pregnancy. Statistically, nausea affects about 85 percent of pregnancies and significantly impacts a woman’s quality of life. Although the true cause for nausea is inconclusive, scientists are still trying to discover helpful solutions. In a groundbreaking study published in Nutrients, researchers claim to have found a solution to mitigate the nausea in pregnancy: probiotics. Probiotics, which can be found in foods like yogurt, kimchi, kefir, sauerkraut, and tempeh, or in supplements, seems to hold much hope. During pregnancy, hormones like estrogen and progesterone increase, engendering various changes in the body. These increases can also impact the gut microbiome, which likely affects the digestive system functions and causes unwanted symptoms like nausea, vomiting, and/or constipation. Since probiotics are believed to support the community of different microbes in the gastrointestinal tract, researchers set out to determine whether supplementing with a probiotic could be beneficial for gastrointestinal function during pregnancy. 26

WELLSPRING / DECEMBER 2021

The study, which lasted for 16 days, involved a total of 32 participants. They each ingested a probiotic capsule twice a day for six days and then took two days off. They then repeated the cycle. Participants kept 17 daily observations of their symptoms for the duration of the study, which helped the researchers make exact analyses. The researchers found that taking the probiotic significantly reduced nausea and vomiting. The number of hours participants felt nauseous was reduced by 16 percent, and the number of times they vomited was reduced by 33 percent. Probiotic intake also significantly improved other symptoms such as fatigue, poor appetite, and difficulty maintaining normal social activities, which are commonly reported by expectant women. Another biggie was that probiotics significantly reduced constipation. Next up? The study authors are pushing more research on the effects of probiotics in other nauseous patients, such as in cancer patients who are on chemotherapy. The question that remains is how to get that probiotic kefir drink down while still in a nauseous state.

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