Issuu

FEBRUARY 2022 // ADAR I 5782 // ISSUE 73

TH E H EALTH MAGAZI NE FOR TH E JEWI SH FAMI LY

a Medical Skag is Bac !

’t Why couldn y b a our b keep his food down?

Is It Purim Yet? How to cultivate the art of patience in our children—and ourselves

Once in the Kitchen, Twice the Outcome Make the most of your cooking in the spirit of double

FYI Athlete’s Foot

The Hidden Cause of Many Female Health Issues

Still Soup Season No one says no to a bowl of this Truffle Cream of Mushroom Soup

TGhraidred r

on a Dietyour

The solution to helping overweight child may not be what you expected

Tamar Feldman on the topic

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Culinary Toolbox This month: The sous vide method

Shabbos Meal Upgrade—the Nutritious Way Elky Friedman shows you how

My Table The foods we go for when we’re under the weather

La Grande Caccia Al Tonno The Great Tuna Hunt Calabria: home of the ancient maritime tradition, historically known for its wealth of tuna fishing and tonnare, surrounded by warm waters, blue as blue can be. Generations of seafaring Italians have come and gone on this sun-baked peninsula, carrying on the traditional pursuit for the most coveted cut - the Yellowfin Ventresca. To sample it is to experience full-bodied palette appeal, with a velvety-soft texture. It flakes beautifully, and put simply, possesses incredible taste. The processing and filleting is a painstaking process, each step done by hand. Remember, it is just one small part of the fish. A couple of jars’ worth. A filet mignon to a cow, a toro to a yellowfin. CA

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WELLSPRING / FEBRUARY 2022

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Editor In Chief Shiffy Friedman Deputy Editor Libby Silberman Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Tamar Feldman, RDN, CDE Bashy Halberstam, INHC Shaindy Oberlander, INHC Shira Savit, MA, MHC, CHC Esti Asher, MS, RDN, LD Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC

Health Advisory Board Dr. Chayala Englard Chaya Tilla Brachfeld, RN Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttmann, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson Proofreaders Faige Badian • Meira Lawrence

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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.

WELLSPRING / ADAR I 5782

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EDITOR'S NOTE

The Red Pepper Experiment

everal months ago, our family conducted a fascinating science experiment, which I invite you to try in your own home, too. Inspired by a lecture about the inherent power Hashem implanted in the body to heal itself and how a healthy body remains largely unaffected by bacteria and other harmful microorganisms, my husband took a whole red pepper from the fridge and placed it high up on a shelf so we could observe its degeneration process. Incredibly, it’s been a few months and this odorless, perfect-looking specimen is not exhibiting any sign of decay. All it’s become is a shriveled-up version of its old self due to the dehydration of its water content—like a raisin, which is essentially a dried whole grape. There’s no mold, no insects, no odor, and none of the other unpleasant features that accompany a bacteria-ridden vegetable.

he secret? This pepper was completely intact at the start of the experiment. Had it featured even the tiniest slit, that penetrable crack would have enabled the vegetable to become a breeding ground for all the unpleasantness we associate with a decaying piece of produce. I can guarantee you it wouldn’t be taking up any real estate in our home. But this now-famous pepper sure is because it serves as a constant reminder to us and the kids of the benefits inherent in good

health and the importance of living by venishmartem me’od lenafshoseichem. When we do our hishtadlus in maintaining good health, including emotional wellness, we’re essentially disinviting so much “decay.” An intact body and mind, with the help of Hashem, can ward off so much unwanted illness and disease. Incredibly, even when a harmful microorganism does enter our system, the pepper is proof that the body—intricately designed by Hashem—can handle more than we ever imagined.

s the cold and flu season winds down, and we have hopefully regained our strength from whatever wintertime illnesses wandered through our home, this extra month of routine before the flurry of Purim-Pesach activities begin can serve as our opportunity to implement even minute health-related changes into our home. Whether it’s encouraging the kids to eat something healthy before they leave for school in the morning (which may require extra effort on our part) or taking a brisk walk as the outdoor temperatures become more pleasant or placing more emphasis on our wellbeing, any attempt to take better care of the vessel that holds our soul makes a profound difference, with the help of Hashem, in building better immunity and enabling us to live a healthier, happier life.

n a m d e i r F Shiffy

WELL- PUT More than anyone, we Yidden are obligated to care for ourselves in this world with the utmost distinction—both on a physical and spiritual level.

Rabbi Eli Glaser, Spiritual Eating WELLSPRING / ADAR I 5782

CONTENTS

FEBRUARY 2022 ADAR I 5782 ISSUE 73 Our next issue will appear on Wednesday, aM rch 9 th iy"H.

WELL INFORMED 12

Springboard

Spiritual Eating

Health Updates

LIVING WELL 28

FYI

Insider

Fitness

Ask

Sample

Cup of Tea

The Functional Dietitian

Compass

DIY

WELLBEING

THIRD GRADER ON A DIET By Yaffi Lvova, RDN My third-grade daughter is quite overweight. Despite my best efforts to avoid this topic, she has grown conscious of her size. She turns to the pantry out of boredom or anxiety and she obsesses about good food as a reward for any accomplishment. If we leave the house, she packs a bag of snacks. When she has friends over, she rushes to offer food to them. How can I help her get out of her unhealthy eating habits and obsessions?

Emotional Eating

FAREWELL 131 Random Torah Wellspring and Inner Parenting will return next month iy"H. Wellspring extends our warmest Mazel Tov wishes to

SEASONED 10

WELLSPRING / FEBRUARY 2022

Esther Retek and Family upon the birth of their son.

Wellspring extends our warmest Mazel Tov wishes to Libby Silberman and Family upon the birth of their son.

88 BUT I WANT IT NOW! By Shiffy Friedman “You mean we need to wait another month to wear our costumes?” For those who relish structure, the double Adar provides a bonus montIt h of blessed routine. But then there are others—including, of course, the younger set—who are itching to move forward, to get in on the action. Whether it’s waiting for Purim or for a prize they must work toward earning, how can we use this time to teach children the important quality of “waiting it out” with patience and stamina?

EXTREME FEEDBACK As told to Roizy Baum

Just when the waiter was pouring hot liquid to implode the chocolate bomb on my dessert plate, my phone pinged again. It was my sister for a second time and her voice was frantic, “Henny, he’s vomiting nonstop. I think you should come home.”

123

SHABBOS MEAL UPGRADE By Elky Friedman While often associated with high-carb fare, the seudah’s menu can easily be upgraded to include more nourishing yet delicious foods, such as hearty salads. High in fiber, loaded with antioxidants, vitamins, and minerals, and low in calories, a salad’s vibrant colors will enhance your Shabbos table, while taking your menu to the next level.

WELLSPRING / ADAR I 5782

SPRINGBOARD

On Fermenting Potatoes, Natural Toothpaste, Sprouting, and More

The Merits of Private Time Issue #72: Inner Parenting

Thanks for a publication par excellence, which I read from cover to cover every month. I especially appreciated Shiffy Friedman’s welldeveloped response in last issue’s Inner Parenting column on giving our children individual time. As Shiffy points out, as much as we try and want to be fully available to all our children throughout the day, there’s something very special about being focused on just one child at a 12

WELLSPRING / FEBRUARY 2022

time, as well. I’d like to share an excerpt from Emunah with Love and Chicken Soup (ArtScroll) on the topic. Hearing from the legendary Rebbetzin Henny Machlis, a”h, the quintessential Yiddishe mother, on this important topic will certainly benefit many fellow parents. In the chapter on chinuch, the first of Henny’s child-rearing principles the author lists is “Give Each Child Private Time.” Quoting a lecture from Henny later in the chapter, she writes: “You always talk to your children. But when you take your

children out for private time, for an ice cream or a private walk or for a private talk, it’s a special feeling of closeness to that child. My married children remember when I used to take them out for 15-minute walks of private time. We had a rotation. Every day I would take somebody else. And why? After all, I spoke to them all the time. I was home all the time. I didn’t work. In those days I didn’t teach. I didn’t shop. I was home with my children all the time. So it’s not like I wasn’t talking to them or they weren’t talking to me. But when it was just the two of us, it was very special. I’m sure you have

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Quick Question

SPRINGBOARD

Question: My son constantly had fluid in his ears, which affected his hearing and thus his speech, so although it rarely turned into an infection, we followed our pediatrician’s recommendation and got tubes placed. Ever since he had his tubes put in, his ears have been draining a thick yellowish fluid, with blood. The ENT prescribed ear drops, and the pediatrician prescribed oral antibiotics, but even after following these orders, the fluid is still present. Putting him on a dairy-free diet didn’t solve the issue either. Do you have any suggestions as to why this is happening and what I can do about it? I’d greatly appreciate any and all advice. Thank you, M.K.

Answer: As in your case, tubes are not always the ultimate solution for fluids. If the child has food allergies and fluid is accumulating in the canal, tubes are not adequate to drain that. You mention that you’ve already tried a dairyfree diet to no avail, but I would recommend that you consider taking him off the following foods in addition to dairy: wheat, corn, nuts, and chocolate. I was recently working with a child who, unbeknown to his mother, had been drinking chocolate milk in nursery school. He was having a hard time hearing and his speech was delayed. After two weeks of this diet, his tube placement procedure was canceled. This child’s mother also applied thieves oil and PanAway oil behind the child’s ears twice a day, which you may want to try as well. To your health, Miriam Schweid, health consultant and kinesiologist

the same thing with friends, that even though it’s nice to be with everybody together, if you go out just the two of you, it’s a deeper, more meaningful, more intimate experience, right?”

work. As the contributor noted, not only is my work more efficient and I feel refreshed, but going to sleep immediately after I’m done happens much more often these days.

Shaindel A.

Many thanks,

Silver Spring, Maryland

Rivka H.

taste. Why not give the young ones the foods we would eat? A Fellow Mom

How to Ferment Potatoes Issue #71: Cover Feature

The Magic Hack

Toddler Feeding Tips

I loved the hack feature and made sure to clip it. As a freelance graphic designer who works from home, one hack that has worked wonders for me since I read about it in Wellspring is taking a shower before I sit down to do my evening

Not to negate what Bracha Kopstick advised, but it seems like the letter writer’s daughter doesn’t like the food she is being fed. She may want to try “real” food, like mashed vegetables from the soup, or other mashed foods. Baby jars and bread often lack

Issue #71: Cover Feature

WELLSPRING / FEBRUARY 2022

Issue #72: Springboard

I love your magazine and make sure not to skip a month. In the excellent hack feature, Chaya Sara Herman wrote that she ferments potatoes. Can she please provide clear directions for the process? Thanks in advance, E. Schwartz

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WELLSPRING / ADAR I 5782

The Doctor Is In

SPRINGBOARD

Question: Baruch Hashem, it’s been one week since I brought home my beautiful baby girl. She is my second child, and this transition has been unexpectedly challenging. I just don’t feel like myself. My physical recovery is going well, but I am unraveling emotionally. I find myself snapping at my husband, and I have zero patience or energy for my toddler. While I am so grateful for my healthy baby, I have been tearful. My friend experienced something like this, and it worsened to the point where she became anxious being near her baby. She needed months of therapy and medication to get better. I am worried that the same thing can happen to me.

Answer: Many women imagine the weeks after childbirth as a time of blissful bonding and feelings of total fulfillment. The reality is that after giving birth your hormone levels change rapidly. As this is occurring, caring for your infant can feel overwhelming. Many women experience significant mood changes following childbirth known as “baby blues.” This can include tearfulness, anxiety, mood swings, impatience, insomnia, and feelings of disappointment. In fact, between 60–85 percent of women experience baby blues. The baby blues begin within three days of birth and go away within a few weeks without any treatment. Women experiencing baby blues experience heightened emotions but are still able to cope with their daily tasks. From what you have told me so far, you may be experiencing the baby blues. Since the baby blues resolve on their own, no specific treatments are required, though getting some more sleep may help. I do hope you begin to feel more like yourself again soon. However, please be aware that for around 15 percent of women, sadness and/or anxiety persists beyond the first few weeks postpartum, and can become more severe and debilitating. Some women may experience hopelessness, worthlessness, and guilt, and feel like a “bad mom.” They may become overly anxious and develop panic attacks, insomnia, and difficulty concentrating. They may withdraw from others and struggle to bond with their baby. In some cases, they may have unwanted, intrusive thoughts of harming themselves or their baby. Postpartum depression usually develops within the first few weeks of childbirth and may be initially mistaken for baby blues, but the symptoms will be more severe and persistent. Postpartum depression can also begin during the pregnancy itself, or up to a year after birth. Since postpartum depression can have significant consequences for both mother and child, it is important to increase awareness, and for women suffering from this to receive timely professional help. While the picture you paint sounds more like baby blues, please do not hesitate to seek professional help should your symptoms persist or worsen over time. Postpartum depression is all too common, and no mom should suffer silently. Luckily, effective treatments are available for those in need. Rebecca Eichenbaum, MD Fellow in Child and Adolescent Psychiatry, Montefiore Medical Center JOWMA, Preventative Health Committee

Chaya Sara Herman responds: Sure! The process is fairly simple. Cut potatoes into 1-inch cubes and fill a glass mason jar with a ratio of 1 tablespoon salt to 1 cup water. Let sit for 24 hours, then use the potatoes immediately (so they don’t go sour). Enjoy!

Pinworm Questions Issue #69: FYI

It’s taken me quite some time to 16

WELLSPRING / FEBRUARY 2022

reach out, but I guess desperation gets things moving. First, thanks for a great read every month. The articles, surveys, interviews, and recipe columns are interesting and informative, yet not too heavy, which makes for an easy, fun read. My five-year-old son has recurrent cases of pinworms. I’ve tried medication, garlic, enemas (which he refuses), and now the oil combo, but it seems we need more help. The FYI column had a list of foods good for gut health. How much of each and for how long should I be giving them to my child before we see results?

Also, the oil application is extremely painful for my son. Does that make sense? I’ve heard that pinworms come to “help” in protein digestion and that I should get my son off meat and chicken (mainly), and to supplement with digestive enzymes and lots of fruits and vegetables. Any take on this? I would appreciate whatever clarity I can get. Thanks, S.L.

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Question:

What’s the difference in nutritional value between kefir and yogurt?

Answer: Great question! Kefir has gained popularity over the years and while it resembles yogurt, there are some significant differences. First, how are they similar? Both are dairy products that contain probiotics and nutrients such as protein, calcium, potassium, phosphorus, and other vitamins. However, the main difference between them is that while yogurt is made with strains of (good) bacteria, kefir is made with both strains of (good) bacteria and yeast. Therefore, the probiotics in kefir may be greater in number and more potent. If you are specifically looking to improve digestion or gut health, kefir may be a better choice. However, both yogurt and kefir are excellent to include within a general healthy diet. An additional notable difference is that yogurt has a thicker consistency and is usually eaten with a spoon, while kefir has a thinner consistency and is usually consumed as a drink. In both cases, you want to be mindful to opt for a low-sugar option (kefir is often more tart); as with many dairy products, yogurt and kefir product varieties are often sold with a lot of added sugar.

Nutrition Nugget

SPRINGBOARD

P.S. The “sleep training” method (#1) from Sample has been highly effective for me, and the chicken cutlets with peppers and squash recipe made for a delicious supper.

Faigy Schonfeld responds: I’m sorry to hear about your child’s struggle with pinworms. It can feel really nasty, but remember that there’s always a way out. You ask really good questions, and I would recommend you reach out to a health practitioner to assist you with answering them. Regarding food that is beneficial for gut health, it would be wise to incorporate them as a regular feature in your child’s diet. Supplementing with a good probiotic can help as well. Also, the health food store has many options that help combat pinworms. You may want to try them and keep davening for your child’s relief.

Better-Tasting Toothpaste Issue #71: FYI

I tried the toothpaste recipe for gum disease, and the taste wasn’t that great. Since I’m not suffering from gum disease, baruch Hashem, would the author have a recipe for regular teeth-whitening toothpaste that tastes better? Chani S. Faigy Schonfeld responds: Here’s a teeth-whitening tip. Let me know how it works for you. Put ½ teaspoon of baking soda onto your toothbrush and brush in circular motions. Try this daily for 14 days until your teeth are whiter. Then take a break, as the baking soda can be abrasive on teeth and gums.

Sprouting Qs Issue #70: Sample

Hope this helps! Feel free to reach out if you have any additional questions. Esti Asher, MS, RDN, LD 18

WELLSPRING / FEBRUARY 2022

I just finished reading the excellent sprouting article and look forward to trying it in my own home. I’ve recently started purchasing sprouts and microgreens, including sunflower greens, baby snow peas, broccoli, and radish microgreens. Here are some questions I have about the sprouting process.

2. Also, must microgreens be checked for insects (because they’re grown on a little soil)? 3. The photo in the article shows towels, rather than paper towels, and a proper colander rather than a bowl. Should I be using these materials when sprouting beans? 4. You don’t list pea or navy beans, which are most commonly used in cholent. Any particular reason? 5. Most importantly—since my husband is a diabetic—does sprouting decrease or remove carbs in beans? Thanks for your time, patience, and consideration in answering these questions. May you continue to spread healthy habits in such a clear, easy, and beautiful way. Hatzlachah, Peri Grunhut Libby Silberman responds: Thanks for your wonderful feedback and questions. I reached out to

Shoshana Harrari, sprouter and author of The Garden of Spices, with your questions. Here’s her expert take: 1. It’s always better to be the “farmer” in your home. This choice is not only more economical, but the good love and energy you put into the little sprouts will increase their power to nourish you. (Libby: But if purchasing sprouted vegetables works for you, it’s still an excellent, highly nutritious choice.) 2. The conditions under which they are grown, especially if you grow them yourself, don’t encourage bugs, but it is good to spot-check the microgreens to see if there are any visitors. Although I personally have never found any insects on my sprouts, please consult with your halachic authority about this. 3. The best way to grow bean sprouts is actually in a glass jar with a piece of cheesecloth over the opening and a rubber band to secure it. Then you just have to fill with water and rinse through the cloth once or twice a day. Very simple, no need for a lot of equipment. (Libby: if you don’t have cheesecloth, paper towel works too. It worked for me.) 4. Regarding your question of why

peas and navy beans weren’t included in the list. Both should be fine to sprout, although I have never tried to sprout navy beans. It would be impossible to mention every kind of bean in one article, but theoretically, all beans and seeds are possible to sprout. Give different ones a try and see which you like best. 5. Sprouting does change the composition of the nutrition in all seeds, nuts, and beans. It increases the bioavailability of nutrients and enhances the nutritional content of the bean or seed. Additionally, it is known to lower the carbs from what was in the dry bean, as the sprouting process turns it into a tiny vegetable instead of a dry bean. For example, a dry kidney bean has about 40 grams of carbohydrates in a onecup serving, while a sprouted bean is observed to have only 8 grams of carbohydrates in a one-cup serving. Here’s one more point regarding sprouting that wasn’t stressed on in the article. If you plan to cook them, you only need to soak them overnight, no longer. This begins the sprouting process enough to enhance the nutrition and digestion and yet still retain the taste and consistency of the bean.

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.

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.

1. Will I be eating a better-quality food if I sprout these vegetables myself, or is it just more economical?

WELLSPRING / ADAR I 5782