Mega Pesach Edition
Special Theme Section
The Road Not Taken
Conversations with David Zulberg Dr. Miriam Knoll, MD Jacqueline Kimmel, PT Esther Marilus Health Coach Sarah Wolhendler's
secret to a good life I’m not a superwoman. This is how I take care of myself.
APRIL 2019 // NISSAN 5779 // ISSUE 39
At 12 years old he took a deep breath-and his first step What One Deep Breath Could Do To Your Body Dr. Mary Massery's groundbreaking work on the breathingmusculoskeletal relationship
Why am I always tired after a meal? The one nutrient your body needs to prevent constipation Make your own blanched almond flour
Matza is not the only kosher-forPesach carb
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אנו מטבילין !WE DIP
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חג כשר ושמח
WHEN YOU THINK OF MILK, YOU THINK OF GOLDEN FLOW * *IT'S A STATEMENT, NOT A QUESTION.
G R EAT S I N C E WAY BAC K !
“ s h e fo c h c h a m a s c h a , a p r i l 1 7, 1 9 9 2 . ”
a rt i st: c . f. pay n e
f i n e p r i n ts : c r e at i v e@ n o b o dy.wo r k s
א כשר‘ן פרייליכן פסח
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Editor In Chief Shiffy Friedman, LMSW, CNWC COPY & RESEARCH 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 Fitness Advisory Board Syma Kranz, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttman, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson Copy Editors Gila Zemmel • Malka Winner Proofreader Faige Badian
FOOD CONTENT Food Editor Esther Frenkel Recipes, Food Styling & Photography Yossi & Malky Levine Rivki Rabinowitz ART & PRODUCTION Creative Director Baruch Samuel Art Director Aryeh Epstein Designers Rivky Schwartz • Shevy Gerdts Photography Sruly Rosenberg • Ruchy Baum Yanky Schwartz Digital Rivkah Shanowitz • Chanah Singal ADVERTISING Executive Account Manager Malky Lichtenstien 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
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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.
2/10/19 4:08 PM
KOSHER DAIRY
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There is no Pesach without J&J.
From the Editor shiffy@wellspringmagazine.com
Every Breath A Gift In late winter, my husband and I joined an organized tour to the kivrei tzaddikim in Eastern Europe.
Among the many holy sites we visited, we spent one day in the old-time town of Mezibuz, where the seeds of Chassidus were planted. From our place on the wooden benches in the Baal Shem Tov’s shul, which was identically replicated to the one that stood on that spot and was destroyed during the war, our tour guide regaled us with tales of yesteryear. An exemplary oved Hashem who observed his first Shabbos at age 35 fifteen years ago, this tour guide emitted an enviable awe for the tzaddik. One by one, the stories he shared conveyed his sincere and genuine belief in the tzaddik’s greatness, most notably in his ability to facilitate mofsim, miracles. “If you understand that the tzaddikim of that generation, such as the Ba’al Shem Tov and the Gaon of Vilna, are not just on the caliber of your neighborhood Rav, just a bit holier, you’ve grasped what a tzaddik is,” he said simply. To that end, he shared a story of a talmid of Rebbe Baruch of Mezibuz who was skeptical of the miracles being attributed to the Baal Shem Tov. He certainly believed he was righteous, but not to the extent that he was a miracle worker. On one of his travels with his Rebbe, he confided that he found the stories hard to believe. Later, when they stopped their wagon for a break, the talmid stepped outside, and Reb Baruch left him there, riding off into the distance. The talmid found himself all alone on a cold, wet evening. As the rain intensified, he went searching for cover, trudging off toward a shack
14 Wellspring | April 2019
in the nearby village. Luckily, the old man who greeted his knock was warm and welcoming, ushering him inside. Very soon, the two were engrossed in conversation—about none other than the Ba’al Shem Tov, with the guest describing the events that had just transpired. Incredibly, the old man shared that he too had harbored doubts about the tzaddik’s ability to work miracles—until he was in desperate need of a salvation. At that point, he recalled, he was ready to do whatever it took to merit a yeshuah, and thus, despite his skepticism, he found himself standing in the long queue, like all the others, awaiting his turn to speak to the tzaddik. When the old man realized that the line was barely inching forward and he would soon miss the last minyan for Minchah, he ran over to the nearby shul. There, before his eyes, he saw the Ba’al Shem Tov, surrounded by his disciples, deeply entrenched in learning. Incredulous, the man dashed back to the Ba’al Shem Tov’s chamber, only to see him sitting there too. “I got my answer,” concluded the old man to his guest. “I would never doubt the tzaddik’s otherworldly kochos again.” One of the great miracles we commemorate on Pesach is krias Yam Suf, the splitting of the sea. Commentators note that one reason this event was so momentous in the history of our nation was, as we say in Az Yashir, “Vayaminu baHashem ubeMoshe avdo—They believed in Hashem and in Moshe, His servant.” Until then, the Yidden had exhibited their belief in Hashem, but this was the first time they expressed their emunas tzaddikim, their belief in the abilities Hashem grants to His servants. Only after attaining this level of belief, as well, were they ready for the next momentous event: receiving the Torah.
In this expanded issue’s special theme section, “The Road Not Taken,” we bring you fascinating interviews with courageous individuals who chose to explore unchartered terrain in the field of health and medicine. One of them, David Zulberg, found the teachings of the Rambam concerning health so fascinating that he’s made it his life’s mission to spread them further. When we read of the Rambam’s wisdom in regards to health, how he established principles that have withstood the test of time—principles that have been challenged by “experts” over the centuries, only to be proven correct later on—we come away with a feeling of awe for this great scholar. However, the Rambam wasn’t just a healer. His wisdom did not emanate only from his brilliant mind. He was, first and foremost, a tzaddik, blessed with incredible siyata di’Shmaya that gave him the ability to foresee that which the rest of the world did not.
The Thirteen Principles of Faith.
Believing in a tzaddik, and recognizing that he has kochos that are not within our grasp, is actually part and parcel of our faith, as the Rambam himself conveys in
This Pesach, we have many miracles to thank for, and good health is high on the list. If all I can do is take a deep breath, I’m already blessed.
While the tzaddik has the ability to work breathtaking miracles, each of us, in our own way, is a recipient of Hashem’s covert miracles every moment. We’re a nation that’s been surviving on miracles, after all. Especially on Pesach, the Yom Tov of emunah, we could open our eyes to see this. When was the last time I stopped to notice that I have the incredible ability to breathe on my own, that air is freely available to me, that I don’t even have to concentrate on the constant in and out of my breathing? It appears automatic, natural, but it’s a miracle nevertheless. And the miracle extends much further than that. As you will explore in this issue’s cover feature, breathing affects us in ways we can’t imagine. When we breathe properly, we impact all of our other systems, enabling better functioning, and even facilitating healing.
May you experience a kasheren, freilichen Pesach in every way, Sincerely,
Shiffy Friedman
Well-Put! "Everything you’re feeding your body is a code for your brain." Sarah Wolhendler, page 96
Nissan 5779 | Wellspring 15
Contents
APRIL 2019 NISSAN 5779 ISSUE #39
70
WELL INFORMED 30 TORAH WELLSPRING By Rabbi Ezra Friedman
NEW COLUMN 34 SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS 36 DENTAL HEALTH By Dr. Jacques Doueck, DDS 38 OP-ED By Esti Kahan, BSW 40 SECRETS OF A KOSHER DIETITIAN By Beth Warren, RDN 42 HEALTH UPDATES IN THE NEWS By Ariella Schiller & Rikki Samson 48 FIGURES By Miriam Katz 50 HEALTH ED Constipation Prevention By Laurah Shammah, MS, RDN 54 DEDICATED TO HEALTH 10 Questions for Golda Turner By Sarah Weinberger
THE NEXT ISSUE OF THE WELLSPRING WILL APPEAR IY”H ON MAY 22ND.
LIVING WELL 58 IN GOOD SHAPE Fitness Quotes By Syma Kranz, PFC 60 ASK THE NUTRITIONIST Why Does Eating Make Me Tired? By Shani Taub, CDC 62 MEDICAL MYSTERY Save Me Please! By Meira Polatsek 68 HEALTH PROFILE Client: Esther H. By Rachel Esses 70 THE POWER OF BREATH By Shiffy Friedman 82 AT THE DIETITIAN Ulcerative Colitis By Tamar Feldman, RDN, CDE 84 SPECIAL THEME SECTION The Road Not Taken By Wellspring Writers 96 CUP OF TEA With Sarah Wolhendler (Wohl) By Shiffy Friedman 102 MEMOS FROM A KINESIOLOGIST Eczema By Miriam Schweid 104 DIY Spray Starch By Miriam Schweid
84
110 WELLBEING
EXPANDED SECTION!
110 I'M NOT A SUPERWOMAN By Wellspring Contributors 125 HEART TO HEART By Shiffy Friedman, LMSW 128 CHILD DEVELOPMENT By Friedy Singer & Roizy Guttman, OTR/L 134 SERIAL DIARY By Zahava List 136 CLEAN SLATE By Shiffy Friedman, LMSW
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Why We Are So Resistant to the Word
Organic W
hen it comes to health, as a community, we take it seriously. We go for check-ups, we meticulously follow doctor’s orders, we do our own research. We care - for good reason - about keeping our bodies healthy. And we care about our families’ health more than anything, perhaps. We’re skeptical, at this point, about diet fads and new perspectives. Rightfully so. We question. We don’t accept everything we’re ‘fed’. I’d like to express how dangerous, however, this approach can be. Ultimately, we need to stay educated and in the loop. I’m not here to preach any diet. But I’d like to talk about the Organic Revolution and why it is so important to understand what it is about. Behind the Organic Revolution lurks the thing it sprang out from: Genetic Modification of our food. In the Torah, we are forbidden outright from “Kilayim”. We are forbidden to crossbreed seeds or animals. As our tradition is, each topic such as this has loads of literature surrounding it. I’m only reminding us that we were forewarned in our ingenious Torah. Once upon a time, not too long ago, a company called Monsanto began to modify foods to grow faster, bigger, sweeter. They did this by forcing genes from species such as bacteria and viruses into seeds. These are known as “GMO”, for Genetically Modified Organisms, or as “GE” for Genetically Engineered. Monsanto also developed Pesticides and Herbicides to kill bugs and weeds in the gardens, and their GMO seeds were designed to be able to survive those chemicals. Now, a chemical which kills bugs and weeds is not something you necessarily want to be eating. There are many issues with Pesticides & Herbicides as well as with GMOs, which I’ll just briefly introduce. Plants and Insects are more ancient and structurally sound than chemicals. Therefore, over time the bugs and weeds became resistant to the pesticides and herbicides, and became even stronger. Monsanto then created stronger poisons. So our food then became more pumped with anti-superbug & anti-superweed properties. Today, studies have shown the grave effects of
GMOs on animals to be: organ damage, gastrointestinal and immune system disorders, accelerated aging and infertility. I’ll pause to present a list of GMO crops: Corn, Soy, Cotton (for oil), Canola, Potatoes, Alfalfa, Squash, Sugar (from Sugar Beets) & Papaya. So what does this have to do with “Organic”? We’ve been sold mass-produced food that is either GMO or sprayed with these Herbicides & Pesticides for a long time. It was commonplace. As natural as anything else to us. But today there is a lot of information out. Awareness is rising. We are realizing: “We’ve got to get ourselves back to the garden.” Once upon a time, family gardens were as common as family kitchens. Growing vegetables and herbs is actually simpler than we may think, most of the time. All the washing and scrubbing will not remove pesticides or herbicides from food. It was sprayed on throughout the growing process and was absorbed into the food just like the rain and the sunlight. It is an inherent part of non-Organic foods. Organic implies that a plant is both from non-GMO seed and that it was not sprayed with herbicides or pesticides. For dairy and meats it means there were no hormones or antibiotics given to the animals and that they were fed an organic diet. And since they are not sprayed with harmful chemicals, organic food contains higher supplies of vitamins and minerals without any of the toxins that conventional produce comes with. This is very big news. This is very important news. We need to accept the Organic Revolution as redemptionary for our community. The potential for healing and growth through organic food is incredible. It is much better, as we well know, to eat a less of something healthy than to eat a lot of something unhealthy. Better to eat clean, nutritious food than larger amounts of conventional. It is so difficult to accept this information. We have become resistant to this information. We have gotten used to the abundance and accessibility of conventional produce. But we, as a nation, have also become less healthy. And we need to see that, too. So let’s support each other in making the switch to amazing, healthy food.
Healthy food must be organic.
We can make the switch. It is not impossible. It is right under our noses.
We only need to embrace it!
Wishing us all vibrant health & happiness!
Springboard
Letters
On Enamel Abrasion, Downsides of Dark Chocolate, Mold Removal, and more
“Without Added Sugar” Doesn’t Mean It’s Healthy Issue #38: Tidbits
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.
22 Wellspring | April 2019
I found the article on supposed “health foods” very eye-opening. I recently bought a breakfast cereal that had the words “without added sugar” plastered across the wrapper. I couldn’t understand how that was possible because it tasted so sweet. Being more cluedin since reading the article, I took a look at the ingredient list. While sugar was indeed not listed as one of the ingredients, there was certainly isomalt, maltitol, and sucralose. You could be eating something and thinking it’s healthy, because it’s whole grain, whereas it could be quite the opposite. Thanks for the awareness, Gila D.
The Musty Smell Is Gone Issue #37: DIY
Thanks for the fabulous new column titled DIY. I’ve already had success with one of the recipes listed there. One room in our basement has always felt damp and smelled moldy. Even after I cleaned it weekly, the musty smell persevered. I’m wary of trying recipes from magazines because of past fail-
ures, but this one succeeded tremendously. The instructions were so simple, it couldn’t go wrong. Best of all, the smell is finally gone, just in time for Pesach. Thanks so much, Ruchy B.
Brooklyn, New York
A Little Note to Let You Know… Fan Mail
I’ve never written to a magazine before, but after reading your magnificent Purim issue from cover to cover, I’ve decided to do so, simply to express my appreciation. For the past few months, once we realized that The Wellspring was the perfect fit for our family, we’ve stopped buying any other magazine. You provide us with so much food for thought with true hashkaf ic clarity, no politics or underlying agendas, and so much emes. The articles not only encourage us to lead a healthier lifestyle, which is important in its own right, but also to be more present in our lives. I have benefitted tremendously from the various columns on emotional and spiritual health, all of which have opened my mind and heart to concepts I’ve always wondered
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Springboard
Letters
Quick Question
Q
I’m a 14-year-old girl who is considered short for her age. Do you have any advice on how I could grow taller?
A about, but never had a source of information for. I’ve clipped many of these articles, along with many of the fabulous recipes that are doable, delicious, and good for us. When I stop to think about it, I realize that The Wellspring is impacting my dayto-day life in ways I never imagined a health magazine could. Mazel Tov upon becoming an independent publication that will surely become the magazine of choice in many frum homes. A tremendous yasher koach, and may Hashem bless you with continued siyata d’Shmaya and lots of well-deserved success. I can’t wait for the next issue!
Hadassah J.
Lakewood, New Jersey
Can a Teeth Whitening Kit Cause Enamel Abrasion?
Growth spurts can occur at various stages throughout childhood and adolescence. While some individuals reach their full height at 12-14, others continue to grow until 18, and some hardy ones continue inching upward until 20. Don’t despair. If short stature is in your genes, don’t expect to be a 6-footer. Having realistic expectations helps us deal with all challenges in life.
If your diet is fairly substantial, which means that you’re eating balanced meals that include protein, carbs, and vegetables, and you would like to grow taller, consider discussing this with a nutritionist, who may recommend some D vitamins and calcium to strengthen your bones. There have also been some reported cases of children who followed a gluten-free regimen for several months and reported substantial growth and healthy weight gain. Apparently, their body was rejecting gluten (or possibly other foods). Once their digestive system was no longer overworking to digest foods their bodies couldn’t process, they gained weight and grew, as well. Before following any new diet, discuss your plans with a pediatrician, dietician, and your parents. Happy growing! To your health, Miriam Schweid, health consultant
subsequently cause teeth darkening. I would like to know if using a teeth whitening kit can also cause enamel abrasion and if it causes more harm than good. Thank you again for your quality magazine. Sincerely, Faigy M.
Issue #38: Dental Health
Thank you for providing us with such a fantastic magazine on health. I look forward to reading each issue and enjoy your insightful articles immensely. Your article on dental health was very informative. Dr. Doueck mentioned that toothpaste abuse can cause an enamel abrasion and can
24 Wellspring | April 2019
Dr. Jacques Doueck, DDS, responds: The outer layer of the tooth is enamel, which covers the inner darker dentin layer. Enamel is about 1.5mm at the thickest part of the front teeth and thins out as you get closer to the gumline. By wearing away the precious whiter enam-
el, the underlying yellower dentin shines through. Peroxide “bleach” does not remove or wear away your enamel. If you have gum recession, or if your enamel is very thin near the gumline, peroxide “bleaching” can make your teeth very sensitive, but it will not cause the enamel to get thinner.
Hats Off to Our Favorite Dentist Issue #37: Cover Feature
Thanks so much for featuring our favorite dentist, Dr. Moshe Ziegler. We travel all the way from New Jersey to his office in Brooklyn because we trust him to do a fantastic job. We rely
Are You Concerned About the High Costs of Healthcare? g Total n ri e g g ta S a d e w o rr o B 1 in 8 Americans care h lt a e H r fo y a P to r a e Y of $88 Billion Last s
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h 1 in 4 America care: Gallup Survey Finds n Last Year Due s Skipped Treatment to High Costs
uptcy 45% of Americans Fear Bankr ncy ge er Em h lt ea H a of t en Ev e th in Report
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Springboard
Letters
on his experience, professionalism, and dedication and have never been disappointed. Your informative article only reiterated the importance of being treated by a dentist who knows his stuff. Dr. Ziegler exemplifies quality dentistry and makes visits to the dentist an absolute pleasure! Chanie Z.
Lakewood, New Jersey
Don’t Keep It a Secret Issue #38: Cover Feature
Thank you for a beautifully updated, informative magazine that has truly changed my life in many ways. I’m amazed at how you keep bringing so much relevant, important content to your readers despite being limited to the domain of health. I especially enjoyed the cover feature in the Purim issue regarding pediatric illness and how those children and adolescents managed to maintain their youthful spirit throughout. Chaya Henchy Friedman’s sidebar on not keeping illness a secret is a must-read. I found myself nodding my way through it, especially because I’ve experienced this in my own life. Although I was diagnosed with my medical condition as a married young adult, not as a child or teen, my first concern was that other people would
26 Wellspring | April 2019
find out. For the first few months, we went to great lengths so that “the world” wouldn’t know. I had lots of doctor’s appointments and I wasn’t feeling my best, but only a handful of people were aware of what I was going through. The toll of keeping the condition a secret was profound. It literally consumed me day and night. I remember waking up from nightmares that “people” found out. When I realized what it was doing to me, I sat down to think why it was so important for me to keep it a secret. I then recognized how greatly I needed to maintain a certain image. I didn’t want people to start pitying me; to see me as the patient. While these feelings were all valid, the price I was paying not to face them was just too high. Instead, I decided that I would allow people to see me as I really was, and to react in whichever way they would. And I determined to deal with the resulting emotions.
I would like to let your readers know what a relief this was for me. In the beginning, facing the world was arduous, but over time, I’ve realized that strengthening my self-esteem and my emunah, in believing that this is exactly what Hashem had in mind for me, was what I really needed to do in order to emerge victorious. When someone asked my parents if they aren’t concerned about my siblings’ shidduchim (since my condition has a genetic component) they couldn’t
help but laugh. Are we the ones who run this world? The people who are meant to marry my siblings will do so no matter what happens. In fact, as one of the interviewees pointed out, she later saw the hashgachah that specifically due to her condition she ended up marrying her husband, with whom she’s living a beautiful life. J. S. Toronto, Ontario
The Downsides of Dark Chocolate Issue #35: Tidbits
In the January issue, the “Tidbits” article listed a number of foods that boost the immune system in various ways. Dark chocolate was recommended for suppressing cough symptoms in people with bronchitis, due to its heavy concentration of theobromine. I would like to point out that many studies show that theobromine-containing foods, such as chocolate, may relax the lower esophageal sphincter (LES). Chocolate is therefore indicated as one of the main causes of acid reflux, which, in turn, can cause Silent Laryngopharyngeal Reflux (LPR), triggering a host of often difficult-to-diagnose symptoms, such as postnasal drip, globus (lump in the
Quick Question
Q
During or immediately after Pesach every year, my allergies start acting up. My eyes get watery, and I sneeze all day long. It’s hard for me to concentrate and be at work all day, especially since I get headaches and the sound of my nasally voice irritates me. Over-thecounter medication makes me drowsy, and when I take something to decrease the drowsiness, I can’t sleep at night. Can you help me through this difficult season?
throat), and chronic cough.
A
Some excellent books on this topic are: Dropping Acid: The Reflux Diet Cookbook & Cure by Dr. Jamie Koufman and The Acid Watcher Diet: A 28-Day Reflux Prevention and Healing Program by Dr. Jonathan Aviv.
Since we had two Adars, allergy season will start earlier this year. As you probably know, consistent sneezing, watery eyes, and the heavy and achy feeling in the head are due to an excess buildup of mucus and fluid. Here is what you can do to decrease this:
1. Eliminate all citrus fruits and dairy until the allergy season is over.
H.M.
2. Peel all fruits and vegetables with gloves on and then wash them before eating. 3. Nutritional supplements for allergies from reputable brands will help you throughout the day. They work like allergy medications, without the side effect of drowsiness.
Public Service Announcement
4. Drink lots of water, which cleanses the body.
Issue #37: Cover Feature
5. Remember to get 6-8 hours of needed sleep every night.
Thank you for your informative articles and healthful recipes. I feel it important to pass on the kashrus alert on quinoa, which has been found to be infested with booklice, an insect so tiny that foods infested with it cannot be properly inspected. Please find out from your halachic authority whether (if at all) or how quinoa should be cleaned. Thank you for informing the public, since it has become widely used in healthful recipes.
Thank you, M. Weiss
Editor’s Note: Several kosher brands with reputable hechsherim sell vacuum-packed quinoa and other grains and legumes, which have been declared to be largely insect-free. Please consult with your halachic authority regarding all questionable kashrus matters.
Take care, Chaya Tilla (Tina) Brachfeld, RN, Health Kinesiologist
My Mother's Surprise Issue #38
I just wanted to share some feedback. My family is not very interested in health information. As long as nothing hurts them, they’re okay. I’m pretty much the only one who tries to stick to a healthy diet. As a post-seminary girl living at home, I subscribed to The Wellspring as soon as your subscription option
became available. The magazine arrived at our door this afternoon and I was surprised to see my mother reading it. A while later, she said to me, “You know, I’ve read many secular health magazines and I always get angry at all the healthy know-itall’s. But somehow, The Wellspring is so well done and the content is really no-nonsense-I actually like it.”
So, from me and my mom, I just want to say job well done! K.L.
Nissan 5779 | Wellspring 27
LESS IS MORE; LESS MELATONIN RESULTS IN MORE QUALITY SLEEP.
Melatonin is a natural hormone produced in the brain that tells your body when it’s bedtime and when it is time to wake up. But, during times when normal sleep cycles gets disrupted, or for some that their bodies unfortunately don’t produce enough Melatonin, using a melatonin supplement can be helpful. However, it is important to be taken in the right amount. Dr. Richard Wurtman and his research team from MIT conducted a study on both children and adults that determined that in regard to Melatonin lower doses are more effective than higher doses. Dr. Wurtman and his team observed that 300 mcg (0.3 mg) was the most effective dose to start with. The team noted that higher doses cause blood
levels of Melatonin to remain elevated into daylight hours which in addition to waking up sleepy can lead to grogginess and a general ‘hung over’ feeling, which is actually one of the symptoms people are trying to alleviate by taking melatonin. Based on the above study, we at “Landau Vitamins” always on the lookout how to better your quality of life - introduce “Landau Melty Melatonin” which is a “Low Dose Melatonin” it is recommended for everyone especially when taking Melatonin for the first time.
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Well Informed
Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman
Does Hashem Really Need My Mitzvah? The geulah you could experience this Pesach On Pesach, we celebrate the many incredible miracles Hashem performed on our behalf,
each of which is a manifestation of His great love for us. The Mishnah says that every individual is obligated to feel as if he himself was redeemed from Mitzrayim. Commentators explain that this is not allegorical, but actual. Every Yid is essentially stuck in his own Mitzrayim, but on Pesach he is zocheh to experience redemption from this exile.
What does this mean? Technically speaking, we’re not in Mitzrayim; we’re neither forced to exhibit subservience to a Pharaoh nor to engage in backbreaking labor. In what way are we still in Mitzrayim? Every thinking person knows that the most painful part of galus is not the galus of the guf, the body, but of the nefesh, the spirit. This is the galus Hashem redeems us from every Pesach. Let’s understand what galus of the nefesh means. As we’ve mentioned previously, everyone is created with a profound need to feel respected, valuable, needed, and worthy, and that he’s making a difference in this world. The more a person feels self-worth, the stronger
30 Wellspring | April 2019
Every thinking person knows that the most painful part of galus is not the galus of the guf, the body, but of the nefesh, the spirit.
his drive to live, to accomplish, and to grow becomes and the less he feels that his nefesh is in galus. Conversely, the less a person feels needed, the deeper he drowns in galus hanefesh. The Mesillas Yesharim explains that Hashem implanted this need for kavod in every individual in order for us to fulfill our purpose in this world—to become closer to Him and to keep the mitzvos: Through this need, he will be driven to do what brings him true kavod. Thus, if an individual doesn’t feel selfworth—that he’s beloved by Hashem and that Hashem rejoices over every mitzvah he does and every time he vanquishes the yetzer hara, his nefesh is in galus. He might feel this way for various reason, such as a result of being subjected to criticism at a young age, causing him to believe he isn’t worthy enough; or because he wasn’t raised with the understanding that Yiddishkeit is the only source for feeling true inner value. Whatever the reason, he will seek to fulfill this deep need for respect in other ways, constantly seeking more. However, as the Mesillas Yesharim explains, because the need comes from the nefesh, not the guf, earthly pleasures will never satisfy it. The nefesh is crying out within, “No! This is not what I’m looking for!” For this reason, “oheiv kesef lo yisba kesef—one who desires money is never satisfied with money.” Since the need is not really for gashmius, stuffing ourselves with more
They couldn’t understand what benefit Hashem would have of taking them out of Mitzrayim. gashmius won’t cut it.
But let’s say I’m a Yid who is focused on my avodas Hashem. I understand that material pleasure is not what I really want, and so I devote myself to Torah and mitzvos as much as possible. Still, I don’t feel that Hashem rejoices over each mitzvah I do. I do it because I have to, because I don’t want to get punished, because this is the thing to do, not because I believe that Hashem yearns for my every good deed. Despite being a shomer Torah umitzvos, I, too, am in galus; the galus hanefesh. I don’t feel that Hashem needs my avodah. Pesach, as we know, is the Yom Tov that is focused on emunah. Incredibly, the sefarim tell us that just as it’s a mitzvah to believe in Hashem, it’s a mitzvah for a Yid to believe in himself. How can these two mitzvos be compared? The sefarim explain that it’s not enough to believe that Hashem is the Creator Who commanded us to keep His Torah, but we must also instill in ourselves the belief that our mitzvos are meaningful and beloved to Hashem because we are valuable beings. The more we believe in our own value, the more authentic and profound our service of Hashem becomes. Although we’re used to thinking of galus Mitzrayim as a physical exile, according to the above, we can now recognize this particular spiritual aspect of it. Numerous
times throughout their travels in the Midbar, the Yidden expressed how greatly they missed the physical comforts they had in Mitzrayim. Rather, the essence of the galus was what the Mitzrim caused their nefesh: to lower their self-value and make them feel worthless. This was a most profound and painful impact of the galus. We could have all the physical comforts in the world, but if we don’t feel good about ourselves, we’re in galus.
One of the topics many sefarim discuss regarding Pesach is the importance of abstaining from anger. As the popular saying goes, “Dust isn’t chametz, and the children aren’t the korban Pesach.” Why should Pesach preparation be accompanied by such a destructive emotion? When the mitzvah of cleaning the house of chametz is fueled by fear, by “I have to do this right, or else!” we feel choked. We experience anger when we feel forced to do something. Conversely, when we fulfill this mitzvah with excitement and love, there’s no room for anger. When I feel that every crumb of chametz I clean, every meal I serve, every good deed I do brings joy to Hashem, the good feeling will keep me going. Thus, perhaps the avodah of working on anger is to work on realizing the true value of ourselves, and thus of our every deed. The point is not to hold our anger in, but rather to build up our belief in ourselves, which automatically di-
minishes this feeling.
Especially when our deeds look petty, which is how many women erroneously feel about the work they do in the home, it’s important for us to keep this perspective in mind. The sefarim say that when a woman warms up food to feed her family, she’s like the kohein who’s placing the korban on the fire. The more we believe that what we’re doing is deeply valuable, the more joy we feel in doing so. x
An individual who realizes the profound impact of his every deed experiences a geulas hanefesh. When Hashem sent Moshe Rabbeinu to speak to Pharaoh about the Yidden’s upcoming redemption, He instructed him to refer to us as “beni bechori Yisrael—My firstborn son, Yisrael.” No matter what you want the Yidden to believe about themselves, was Hashem’s message to Pharaoh, they are My beloved, cherished children. Furthermore, I am their Father. They are beni, My son. As much as the Egyptians tried to eradicate every vestige of our self-worth, Hashem sought to implant this feeling in our hearts. You, My dear children, He said to us, You will be my mamleches kohanim vegoy kadosh—kingdom of priests and holy nation. You’re not “just another nation.” You’re special.
Nissan 5779 | Wellspring 31
Well Informed
Torah Wellspring: Spiritual Health
Appreciating how beloved we are to Hashem and how each action is so greatly valued by Him is the geulah we could feel on Pesach.
One way to understand the words vachamushim alu is that one fifth of the nation left Mitzrayim. What happened to the majority that stayed behind? It wasn’t that these Yidden didn’t believe in Hashem, as we’re accustomed to think. Rather, commentators note that the problem we discuss above was exactly their issue. Of course they believed in Hashem. You couldn’t fail to believe after witnessing the great miracles! But they didn’t believe in themselves. They couldn’t understand what benefit Hashem would have of taking them out of Mitzrayim. Thus, they concluded that Hashem wouldn’t redeem them, which was why this ended up happening. If you don’t believe in yourself, you stay stuck in your galus.
As we know, the Yidden who were redeemed from Mitzrayim were in the 49th level of tumah and if they would have been in one level lower, they would not have been redeemed. The sefarim explain that the less a Yid believes in the love Hashem has for him and that Hashem cherishes his every deed, which thus builds up his belief in himself, the deeper entrenched he is in tumah. Perhaps we could say that those who stayed behind were the ones who fell into the 50th level of tumah—of not believing in their value at all—from which they could not be rescued. The geulah the Yidden experienced was that Hashem extricated them from their galus, their belief that they
32 Wellspring | April 2019
were not worthy enough to be redeemed.
In the Hagaddah, we read about the four sons and the questions they ask regarding the avodah of the seder. One of the sons is the rasha. Isn’t it interesting that a rasha is present at the seder, and even more so that he’s asking a question? Does it make sense that he’s showing interest in what’s going on? The Yismach Yisrael explains this is not a rasha in the conventional sense, the one that comes to mind when we hear this term. Rather, this rasha is a Yid who performs all the mitzvos Hashem commands us, but what he renders him a rasha is exactly what we discussed above: He doesn’t believe that Hashem wants his avodah.
According to this understanding, when the rasha asks, “Mah ha’avodah hazos lachem?” he’s not mocking the avodah. Rather, while he sees the depth and wisdom in the work, he doesn’t understand something else: What makes you think Hashem wants this from you? Do you really believe that the G-d of the Universe needs the service of us simple human beings? For this reason, we answer him, “Because of what Hashem did for me.” Yes, Hashem did it for me, He wants me. The reason we call Pesach by its name is because “shepasach Hakadosh Baruch Hu al batei avoseinu b’Mitzrayim—Hakadosh Baruch Hu jumped over the houses of our forefathers in Mitzrayim.” One year, when
Rebbe Moshe Leib Sassover was at the seder of Rebbe Elimelech of Lizhensk, he explained the verse to mean that every time Hashem came across a home that belonged to a Yid, He jumped for joy, so to speak. “Wow! Here lives another Yid!” What joy Hashem feels simply from being with klal Yisrael. This was not only the case thousands of years ago when the Yidden left Mitzrayim. Hashem actually comes down to participate in our seder every single year, to the extent that certain shittos in Shulchan Aruch forbid against leaning back when reciting the Hagaddah because “it isn’t respectful for a talmid to do so when his Rebbi is present in the room.” What chizuk we derive when we realize how much Hashem wants to be with us, how much He values us and our mitzvos.
We might sometimes wonder, “What does Hashem really need my mitzvah for? Will my small deed, my little exertion of self-control make such an impact? I’m just another Yid in this world.” Appreciating how beloved we are to Hashem and how each action is so greatly valued by Him is the geulah we could feel on Pesach. The koach of this Yom Tov’s essence—geulas hanefesh—enables us to feel beloved and valued. When we live our life with this approach, we experience so much joy. May each of us merit our personal geulah, and ultimately, the Geulah Sheleimah, Amen.
BACK IN THE DAYS
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TODAY
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Well Informed
Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS
This verse is teaching us that by providing the quail and mann in response to their fear of hunger in the desert, Klal Yisrael would know that Hashem is the One solely responsible for their salvation. But why is food used as the vehicle to deliver this essential lesson that serves as a fundamental cornerstone of Torah doctrine? And what is the connection to their previous eating habits in Egypt?
Surely the desolate wilderness prompted other concerns causing anxiety for the Jewish People, such as wild animals and lack of shelter. Why were they focused on the food, and what’s the lesson Hashem is trying to teach us through this episode? The Seforno offers a powerful and penetrating perspective. He explains that Moshe davened that when Hashem would respond to the nation’s request for food, He should provide their sustenance on a nightly basis, exactly enough for the next day, no more and no less. Through this manner of provision, Klal Yisrael would know that Hashem “brought them out of Egypt”—He was not just taking them physically out of the land of Egypt, but taking Egyptian attitudes and behaviors completely out of the Jewish People.
New Column!
The Real Exodus: Taking Egypt Out of the Jews And the Children of Israel said (to Moshe and Aharon), “Would that we had died by the hand of Hashem in the land of Egypt when we sat by the pot of meat, when we ate food to fullness” (Shemos, 16:3).
And Moshe and Aharon said to the Children of Israel, “Even then you will know that Hashem brought you out from the land of Egypt” (Ibid. 6).
of boundaries around eating— teaching them to behave like mentchen when it came to food— having proper portions and designated times for eating.
How can we ignore this clear and graphic lesson? When we hop from shul to shul hoping to chap another slice of cake here or piece of kugel there, are we not enslaving ourselves once more in Egyptian culture, ascribing importance to their sets of mores and values? Is this the Torah way to have a holy and healthy relationship with food? Are we really being kadosh at a kiddush? Is this the example to set for our children—to eat whenever we feel like it and whatever we want, like a cow grazing in a field or a chicken pecking at garbage?
Pesach is zman cheiruseinu, the time of our freedom. The real independence achieved by Klal Yisrael 3,300 years ago was not merely the removal of physical subjugation; it was the liberty to rid themselves of foreign values and priorities that had taken such deep root in their souls that it caused them to sink to the 49th level of spiritual impurity. Is having 49 different varieties of dessert or a 24-hour lavish tearoom really the road to ruchniyus?
For they yearned to return to the gluttonous ways of Mitzrayim; always having a pot of meat at their side, continually grazing like an animal, with no proper boundaries and guidelines in their relationship with food. They were likened to chickens constantly pecking at garbage, demeaning and debasing themselves just for another morsel of this, or bite of that. This continued until Moshe used the mann to instill the concept
A principal focus of our freedom today is combatting such false ideologies. One of the greatest slave masters to conquer is our misplaced principle of pursuing the next physical pleasure under the guise of Torah observance. It’s okay to pass over the Pesach cookies.
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.
34 Wellspring | April 2019
Well Informed
Dental Health By Dr. Jacques Doueck, DDS
LITTLE KIDS… WITH HORRIBLE BREATH? “What can I do about my 8-year-old son’s bad breath?” Almost every day we dentists get a question about little kids and bad breath. Bad breath can be a serious social problem even for little children. Especially since classmates and peers are less socially appropriate at this stage, their self-esteem can suffer profoundly. These children may have excellent toothbrushing habits and still be unable to control their bad breath. Of course, bad breath can be an even bigger issue for adults.
Bad breath is generally a result of a buildup of anaerobic bacteria, which thrive in areas with little or no oxygen, in the oral area. These bacteria break down the mucus and phlegm produced by the body and produce volatile sulfur compounds (VSC), which emit a smell that is found in other conditions of breakdown. For example, hydrogen sulphide smells like rotten eggs, methyl mercaptan and skatole smell like feces, cadaverine smells like corpses, putrescine smells like rotten meat and, believe it or not, isovaleric acid smells like sweaty feet. Causes of Bad Breath Mouth breathing. When we sleep, for example, the flow of saliva slows and sulfur-producing bacteria produce classic “morning breath.” Sinuses, post nasal drip, stuffed nose. The nose and sinuses are loaded with sulfur-producing bacteria that get trapped on the villi of the tongue.
Too much talking. This is why salesmen are so concerned with bad breath. If your child likes to talk, be aware that constant talking dries out the mouth, allowing the bacteria to thrive.
36 Wellspring | April 2019
Stress. Part of the “fight or flight” mechanism is a reduction in salivary flow. Saliva is rich in oxygen and antibodies that normally control mouth odor.
Certain foods. Too much protein and highly processed foods are exactly the foods that the VSC-producing bacteria love. Coffee, for example, is very acidic, even if it’s caffeine-free. Besides low oxygen, the VSC producing bacteria multiply and increase in acidic environments. Garlic, onions, and alcohol travel through the blood into the lungs to be exhaled. Certain diseases. Hiatus hernia causes digestive juices to regurgitate into the esophagus. Certain enzyme deficiencies are accompanied by bad breath.
Medications. Antihistamines, decongestants, diuretics, high blood pressure medication, and other medications reduce the saliva, allowing bacteria to multiply. Combatting Bad Breath Avoid mouthwash that contains alcohol.
Although breath mints and mouthwash can help, it’s important to avoid mouthwash that contains alcohol. Since alcohol dries out the mouth, it increases the bacteria that cause bad breath. Brush or scrape your tongue.
Post nasal drip is a major cause of bad breath. The tongue is like a thick carpet, and bacteria buildup on the back of the tongue. Nasal irrigation with an old-fashioned neti pot or the more modern battery-powered irrigator can also be helpful.
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Take oral probiotics.
These probiotics, which target the mouth, are not the same as the ones you take to replace the bacteria in your gut. ProDermix™ is the only one I know of that is specific for treating bad breath. A study in the journal Oral Surgery, Oral Medicine, Oral Pathology, Oral Radiology and Endodontology showed that the healthy bacteria Lactobacillus salivarius may combat bad breath coming from the mouth. In the past few decades, we’ve been seeing a drop in the naturally occurring “healthy” Lactobacillus. In a 1960s’ study, 30 to 40 percent of subjects had sufficient Lactobacillus. A current study found that this number has sharply decreased to a mere 10 to 20 percent of the population. Researchers speculate that this may be due to our increasingly high carbohydrate diet. The concept is simple: Beneficial bacteria found in probiotics may replace existing harmful ones. Dr. Jacques Doueck has been practicing family dentistry in Brooklyn, New York since 1977, and is a Diplomate of the Academy of Clinical Sleep Disorders Disciplines. He speaks nationally and trains other dentists in oral appliance therapy and state-of-the-art dentistry. Dr. Doueck is a member of the American Dental Association and serves on the District Claims Committee for the state society.
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Well Informed
Op-Ed By Esti Kahan, BSW
OUR CHILDREN NEED SERVICES. CAN THEY GET THEM IN TIME?
In today’s world, parents no longer face a stigma in requesting specialized services for their children. However, they are now faced with a different challenge: accessing those services. The eligibility criteria for receiving government-funded or insuranceapproved aid are set in a way that only children with severe and serious issues qualify for it. In turn, low-income families are left without the choice of receiving professional intervention for their children’s developmental problems. Instead, they are forced to ignore the issues. These issues tend to exacerbate over time, and only once the child’s behavior has significantly deteriorated can they be approved for help. This process is unfortunate, unfair, and preventable.
Thanks to the “Child Development” column by Freidy Singer and Roizy Guttman, OTR/L in The Wellspring, our community has become more aware of various aspects of child development and how to address several issues that may arise. The authors provide helpful ways of identifying and responding to symptomatic as opposed to typical behaviors. A key point mentioned in the column is that if a parent suspects that their child has an issue requiring intervention, they should seek professional assistance immediately. Turning a blind eye to a problem can and most likely will cause the issue to worsen over time. However, aid will only be granted if the situation is dire, and many children do not get the help they need until the problem has
completely spiraled out of control. I join The Wellspring and its columnists in seeking to improve the quality of our children’s development. As ordinary community members, we can push for a change in eligibility standards by making a call to an insurance company, raising awareness in our community, or perhaps writing a letter to a legislator. If you are a specialized service provider and feel a child is not receiving the help they need, don’t hesitate to reach out to the conferring department directly on behalf of your future client. We may be saving lives. Of course, we will encounter those who argue that often these symptoms will fade over time. Others may argue that funding has limits and must be reserved for more serious cases. Both of these arguments can be answered by understanding that while some issues may fade, the large majority of issues in children’s development worsen if left untreated. Several months or years down the line, these children will require intense intervention that will drain funding, preventing aid from reaching children with milder issues. So the hazardous cycle continues to spin. As a concerned member of the community, I suggest that we be fully informed about the challenges and opportunities of providing healthy development to the future generation. I urge you all, whether or not this issue applies to you, to get involved.
Esti Kahan, BSW, is a Graduate Student of Social Work (Yeshiva University/Sara Schenirer).
38 Wellspring | April 2019
כשר
לכל השנה פסח | שבועות | סוכות
Well Informed
Research Based Recommendations By Beth Warren, MS, RDN, CDN
||| SECRETS OF A KOSHER DIETITIAN |||
SECRET
#13
Currently, there is a multitude of amazing whole-food products on the market that can act as a source of quality carbohydrates in our Pesach meals. Yet, we are stuck on over-consuming matza. Of course, I’m not talking about the required amounts that halachah dictates. But during the other meals, broaden your horizon for what is both kosher for Pesach and kosher for your health and weight goals, too.
uld The amount of fiber you sho ly: be consuming dai • Men aged 50 or younger: 38g 25g • Women aged 50 or younger: fewer • Men over 50: 30g (we need er) old get calories as we • Women over 50: 21g
40 Wellspring | April 2019
MATZA IS NOT THE ONLY KOSHER-FORPESACH CARB
How to Use Carbs to Help Your Weight
1
good versus bad Today’s fad diets have made the debate over the research that carbs a confusing one. Still, you cannot deny with lower risk of some carbs are healthful nutrients, associated r. Here’s what longe and fuller feel you chronic disease and helping hydrate source: carbo a ing choos when mind in keep to need you
Always look for a high source of fiber, an indigestible form of carbohydrate. High-fiber carbs get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, starchy vegetables, and fruits.
2
Eat fewer refined and processed carbohydrates, which are minus the beneficial fiber. Example: white matza.
3
Fruits and vegetables are quality carbohydrates, loaded with fiber. Studies show that low-fiber diets lead to an increased risk for heart disease. There is also some evidence to suggest that fiber may help prevent colon cancer and promote weight control. These foods should be your main source of carbohydrates in meals, aside from matza.
To schedule a nutrition appointment with Beth in the Brooklyn, NYC, NJ locations or virtually, or book an appearance, email beth@bethwarrennutrition.com or call 347-292-1725. Most insurances accepted. You can also follow her Instagram for healthy eating motivation and recipes @beth_warren
s How to Use Alternative Sources of Carb example, as a carbohydrate I understand it feels odd to have berries, for ty of starchy vegetables inhersource at dinner. Personally, I use the varie From spiralized, wedges like ive! ently kosher all year round and get creat addition to meals when great a are ns fries, mashed to riced, these optio you feel full. ring ensu e whil d behin a you want to leave the matz ed starchy vegetables (on Here is a list of the serving sizes for cook tion). Each serving size tradi Pesach, pick those in accordance with your 3 grams of protein, ate, hydr carbo contains approximately 15 grams of ½ cup is equal to ngs, servi g allin eyeb are and about 80 calories. If you is about the size of your fist. about the size of your cupped palm. One cup • Beets: 1 cup • Carrots: 1 cup
• Green peas: ½ cup • Parsnips: ½ cup • Plantain: ½ cup • Pumpkin: 1 cup
• Sweet potatoes: ½ cup ed, ½ cup roasted, • White potatoes: 1 small, or ½ cup mash or 10 to 15 French fries squash: ¾ cup • Winter squash, such as acorn or butternut • Yams: ½ cup
Before you grab the easy choice-matzathink plant-based and go for starchy vegetables during meals and at snack time, too.
American diet is the potato, The most popular starchy vegetable in the French fries or potato chips. and it is usually consumed in the form of ons of the potato, as they versi These food choices are not the healthiest In order to make them a m. sodiu and are rich in calories, saturated fat, all starchy veggies. When more healthful choice, bake, steam, or roast hy vegetables can be a healthy portioned and cooked appropriately, starc vitamins, minerals, and fillfood choice, as they ’re rich in antioxidants, atza—think plant-based e—m ing fiber. Before you grab the easy choic at snack time, too. and s meal g and go for starchy vegetables durin
Nissan 5779 | Wellspring 41
Well Informed
Health Updates in the News By Ariella Schiller
WEIGHTED BLANKETS Do they really help insomnia? The Seder went much later than last year’s, yet you still can’t sleep.
sleep and feeling more refreshed the next morning.
If you have a hard time falling asleep and you loathe being the only one up in the house, you might take comfort in the fact that insomnia is on the rise in America, to the extent that March 12 has been named Insomnia Awareness Day. Here are some of the statistics to prove it:
The idea behind weighted blankets is that they may work by providing firm, deep pressure stimulation. “The pressure provides a reassuring and cocooning feeling,” says study coauthor Gaby Badre, M.D., Ph.D., associate professor at the University of Gothenburg and medical director of the Sleep Disorders Clinic (SDS Kliniken) in Gothenburg, Sweden.
15 to 20% have a short-term insomnia disorder, lasting less than three months.
If you’re thinking about buying a weighted blanket, Badre says it should typically be more than ten percent of one’s body weight. However, he notes that people vary in exactly how heavy they like the blanket to be. If possible, try one out before purchasing, to feel out what’s comfortable for you.
Insomnia can cause fatigue, inability to focus or concentrate, poor memory, mood disturbance, daytime sleepiness, low motivation or energy, and increased errors or accidents. If insomnia is your pesky nighttime companion, you’ve probably tried various options to finally go dark. Can a weighted blanket be the solution you’ve been yearning for?
Of course, the blanket should never be so heavy that it restricts your movement or is difficult for you to manage. To be on the safe side, elderly individuals and those with health concerns should talk with their health care provider before trying a weighted blanket. This type of blanket may not be appropriate for people with breathing difficulties, circulatory problems, or temperature regulation issues.
30 to 35% of Americans have brief symptoms of insomnia.
10% have a chronic insomnia disorder, occurring at least three times per week for at least three months.
The best evidence to date comes from a study published in Journal of Sleep Medicine and Disorders. This study included 31 adults with chronic insomnia whose sleep was tracked for one week with their usual bedding, then two weeks with a weighted blanket, and then one more week with their usual bedding again. Four out of five study participants said they liked the weighted blanket. Members of this group slept longer and spent less time awake in the middle of the night, sleep testing showed. Study participants also said they found it easier to settle down to sleep with the weighted blanket. Plus, they reported getting better
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Another point to consider is that the weight should be evenly distributed throughout the blanket. Badre adds, “It’s important that the blanket doesn’t increase the temperature of the bedding. The fabric should dissipate heat easily.” If you’re the do-it-yourself type, you can make your own weighted blanket, since they can run on the expensive side. Due to the lack of research, it’s impossible to predict who will see positive results with one. Yet insomniacs seem to be deciding that the possibility of a good night’s sleep is worth the investment.
THE
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א כשר׳ ן פרייליכן פסח Contact Lenses
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Martin Moskowitz OD, Daniel Hazai OD Joseph Hallek OD, Masha Friedman OD
Well Informed
Health Updates in the News By Rikki Samson
THE LATEST ISN’T NECESSARILY THE GREATEST Are the toys you’re buying beneficial for your child’s development?
With afikomen season upon us, we parents may be tempted to buy the latest, most popular gadgets for our children— especially when they’re familiar enough with the toy scene to know what’s hot. But these may not be the best gifts for the child’s development. In January 2019, a research report in Pediatrics provided the details of this not-surprising update. Titled “Ignore the Flashing Screens: The Best Toys Go Back to the Basics,” the report implores parents to think about the type of toys they give their children. According to the research, simple, traditional toys are better than the flashy, electronic toys many kids have on their wish lists. Pediatrician Dr. Aleeya Healey, one of the lead authors on the report, says this report is intended to promote physical, mental, and social wellbeing for infants, children, and youth. Because of its importance, the American Academy of Pediatrics (AAP) used this report as the basis for their recommendations on toys. In the same vein, a 2018 study published in Infant Behavior & Development found that providing kids with fewer toys produced higher quality play, concluding that fewer toys might result in more focus and creativity. A February 2016 study in JAMA Pediatrics found that traditional toys like puzzles, shape sorters, and blocks helped promote language development for children better than
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electronic toys.
So which toys should we be buying for our kids? First, it’s important not to be enticed by the latest and greatest technology. “Traditional toys tend to have less of an electronic/digital or media-based background that can detract from promoting the use of a child’s own creativity and imagination,” says Healey.
Additionally, she explains that the lack of so-called “bells and whistles” associated with more traditional toys seems to better encourage interaction with a caregiver, whether a playmate or instructor. So what kind of traditional toys are we talking about? Healey says the best choices are simple toys, such as blocks, paper with crayons or paint, dolls, action figures, balls, and books. Parents should be looking for “toys that will foster interaction with the caregiver,” she explains. “Simple board games and card games are great tools to work on development of turntaking and self-regulation in a fun way.”
Nevertheless, she also acknowledges it’s important to keep the individual child’s likes and interests in mind. An occasional electronic toy won’t do much harm, but encourage your child to play primarily with toys that stimulate thinking, creativity, and interaction. How to get kids to love them? Get down on the floor and you’re off to a great, fun start.
Well Informed
Health Updates in the News
ARTHRITIS FLARING UP ON PESACH? This food might be the culprit If you’ve been wondering what connection Pesach has to your arthritis flare-up, this may be your answer. Research published in Frontiers in Nutrition reveals a correlation between the chemical solanine, which is present in nightshade vegetables, and aggravation of arthritis pain and inflammation. Potatoes, the celebrated Pesach food, are a member of the nightshade family, as are tomatoes, eggplant, bell peppers, and paprika. While these vegetables are staple foods for many people, for others they may cause an inflammatory response.
Although the above study did find a correlation between dietary intervention and arthritis management, the Arthritis Foundation opposes the claim. If you have arthritis, you’re best off testing this yourself. Swap potato starch for almond flour, stay away from nightshade vegetables over the course of the Yom Tov, and see what happens. If your symptoms improve or don’t flare up, you’ve got your answer.
According to The Arthritis Foundation, there is no specific diet that a person with rheumatoid arthritis should follow, but there are some foods that can help control inflammation. Anti-inflammatory foods recommended by The Arthritis Foundation include:
Oily fish: These have a high omega-3 content that may reduce inflammation. Good sources include salmon and tuna.
Colorful fruits and vegetables: Examples include blueberries, cherries, kale, and broccoli, which are full of antioxidants to support the immune system.
Nuts and seeds: These include walnuts, pine nuts, and almonds, which may help with inflammation, due to monounsaturated fats. Olive oil can have a similar effect.
Beans: Examples are black beans, pinto beans, and kidney
beans, which contain anti-inflammatory and antioxidant compounds. Incorporating these foods into your diet all year long may help control inflammation. Here’s to an inflammation-free Pesach!
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#1 Kosher l'pesach yogurt
כשר לפסח למהדרין
KOSHER FOR PASSOVER
חג פסח כשר ושמח
with the same great taste
Well Informed
Figures By Miriam Katz
Breath is life
how long can you hold your breath for?
The average person in good health can hold their breath for approximately
seconds
20
and could take longer with practice
2
minutes
5
A deep exhale should take approximately
seconds
A deep inhale should take approximately
In 1997, Americal saxophonist Kenny Gorelick used circular breathing to set a Guinness World Record for holding one continuous note for
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seconds
minutes
22 P 22
In 2017, Nigerian saxophonist Femi Kuti broke the record by playing one note for
51 P38
seconds
In 2012, Danish diver Stig Severinson held his breath underwater for
minutes
minutes
seconds
45 P 47
The breathing-health correlation
two 30-year clinical studies researched the correlation between breathing and illness. here are some of their findings.
exhale count
33.65% 4.17% 1.33% breath rate
47.36% of subjects who took 12-24 breaths per minute reported having trouble falling asleep
25.57% of subjects who took 9-11 breaths per minute reported having trouble falling asleep
10.21%
of subjects who took 5-6 breaths per minute reported having trouble falling asleep
39.91% 3.68% 0.67% 35.63% 3.33% 0.91%
of subjects who exhaled for 2-39 seconds reported having allergies of subjects who exhaled for 100-114 seconds reported having allergies of subjects who exhaled for above 130 seconds reported having allergies
of subjects who exhaled for 2-39 seconds reported having heart disease of subjects who exhaled for 100-114 seconds reported having heart disease of subjects who exhaled for above 130 seconds reported having heart disease
of subjects who exhaled for 2-39 seconds were overweight or obese of subjects who exhaled for 100-114 seconds were overweight or obese of subjects who exhaled for above 130 seconds were overweight or obese
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Well Informed
Dedicated to Health By Sarah Weinberger
1
What motivated you to launch your organization? I gave birth to a son with cerebral palsy (CP) 34 years ago, at a time when there were few services and little support in our community. There was no case management, frum special needs schools, respite, or early intervention centers. In fact, few of these children even lived at home. Therapy entailed frequent trips to a rehab hospital. Any time we needed any kind of resource to help our child, I had to search for it on my own. I became quite adept at picking up interesting pieces of information and mentally filing them away for later use. Fast forward a few years, and the stigma attached to having a child with special needs began to wane. Schools and special needs agencies began to blossom. The extra assistance made it easier for families to care for their children at home, but it was still difficult to find the practical information that’s so essential to successfully raising a child with different needs. Since I’ve always had an affinity for collecting and sharing information that may prove useful, parents would reach out to me to help
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them with their particular issues. In one case, for example, a woman contacted me regarding an insurance issue with her eleven-year-old son’s upcoming surgery. He had CP, which manifested in one hand being tightly fisted. Three local orthopedists declared he needed muscle-release surgery on all five fingers. However, sports medicine differs vastly from disability medicine. Being experienced with CP, I knew how to test if he had actual muscle contractures—and he didn’t. The unnecessary surgery was cancelled. And he was deemed a perfect candidate for new therapies which I had read about.
A few days later, a speeding car missed me by just a few inches. I felt Hashem was telling me, “You take care of my children, and I’ll take care of you.” At that moment, I decided I would go public with my passion of helping parents of children with special needs. A short while later, when registering for a parent matching program run by Deena Weinberg, a fellow parent of a child with special needs, I found a kindred spirit. Though she lives in Israel, the Jewish world is small and intertwined. We joined forces to create Beineinu, doing what we can to help fellow families with special needs anywhere in the world.
10 Questions for: Golda Turner,
Director of Beineinu
Beineinu in a nutshell: Started in 2008 by parents of children with special needs, Beineinu helps families of children with special needs and professionals by using “parent power” to provide the information and support they seek. Services include a hotline, an international parent matching program, an equipment exchange list, informational email newsletters, and the Beineinu.org website—a 4,000 page database of information on topics ranging from medical to organizations, resources, funding, accessibility, special needs shidduchim, service providers, chizuk and inspiration, and more.
2
What is your current role at Beineinu? I’m the director of the US branch of Beineinu. I personally answer our hotline and emails and do much of the work on our website. Our work is completely volunteer-based. Any funds raised go directly to assist families in need.
3
What is one great challenge you face in running the organization? “Special needs” is an umbrella term, encompassing thousands of diagnoses with varying issues. No two cases are the same. We are called upon to assist in areas ranging from physical disabilities, medical and genetic issues, mental health, behavioral health, and even geriatrics. We have fielded calls from all over the USA, Canada, Israel, and Europe. As much knowledge as we have amassed over the years, it’s impossible to know everything. It takes much research and tremendous siyata d’Shmaya to be able to provide the information or connections that people need.
Today, almost every family has a relative with some type of special need- physical, medical, or mental. Nissan 5779 | Wellspring 55
Well Informed
Dedicated to Health
4
Can you share a story that highlights the work you do? A woman from Europe, whose child has a rare disorder, contacted us to help her find other parents dealing with the same issue. After connecting her to families living in Israel, she traveled to meet them. Together, they convinced a hospital to conduct a professional research study on their children’s disorder. In another case, we helped a child with special needs celebrate the bar mitzvah of his dreams. We recruited an entire team of entertainers and rented just the right venue for him to truly feel like the king of the night.
6
What do you wish people would know about special needs? Today, almost every family has a relative with some type of special need—physical, medical, or mental. Some are quite obvious, others not as readily visible. People with special needs are first and foremost people, just like you and me. They have dreams, hopes, and feelings, too. They want to be loved and accepted. They want to feel accomplished and successful in life. The support of their family and community can help make their dreams come true. Parents of children with special needs are lovingly doing all they can to make their children the best they can possibly be. They are juggling heavy balls, such as medical issues, multiple therapies, behavioral problems, government bureaucracy, funding, the special ed system, and more—trying not to let even one ball drop. They deserve our support and admiration for the amazing job they’re doing.
If you’re a parent of a child with special needs, you can lighten the load of fellow families by sharing information and providing a listening ear. Your experience can save others much hard work and heartache. Together we can make the world a better place for everyone.
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5
Can you share a positive story you’ve recently experienced? Our equipment exchange lists medical and therapy equipment that people are seeking to give away. We try to find new homes for them, where they will be needed. A woman recently contacted us that she was looking for a recliner for a bedridden patient. A motorized recliner in the size that suited her preferences perfectly was listed in her area, and we referred her to a chessed organization for transport. Often, knowing that there’s someone out there to help out with these seemingly petty details makes all the difference in being able to take care of our loved ones with more happiness and tranquility.
7
Tell us about an interesting request you’ve received on behalf of a child with special needs.
A young couple gave birth to a baby with Down syndrome. The well-meaning grandparents immediately pressured them to save themselves heartache and give up the child. The grandfather went so far as to call their Rebbe in Eretz Yisrael to push the couple to give up their disabled child. The couple contacted us for advice, and we spoke about the possible scenarios. Though children with Down syndrome often have certain medical issues, we explained, they usually tend to be warm and loving, and function reasonably well. We even know of a few married couples who have Down syndrome.
We discussed the grandparent’s reaction, explaining that they certainly have their children’s best interests at heart. They want to save them the difficulties involved in raising a child with special needs; though no one can predict the future of anyone, even those who start life on the right foot. We emphasized that it’s the couple themselves who must make an informed decision. They’re the ones who would live with either the challenge of raising a disabled child or the lifelong guilt of having given up their baby.
We connected them with a number of parents who have children with Down syndrome and are active in the disability community. We also sent them a copy of the excellent chizuk video, “This Isn’t What I Ordered.” Today this couple is enjoying their sweet daughter. They tell us that the grandparents have accepted her and lovingly spoil her as much as all of their other grandchildren.
8
What’s the best part of your work? The toughest? The best part of our work is the satisfaction of having improved the lives of an entire family. The toughest is finding a parent match for a rare diagnosis. Many recently diagnosed families are drowning in a dark abyss and searching for help. There are certainly other families out there with a child who has the same condition, but who are afraid to go public due to the perceived stigma of shidduchim. Confidentially volunteering to help would certainly bring a berachah into their homes.
9
How do you manage the stress that comes along with your taxing work? Dealing with people who are in pain is heartbreaking. I bless them that someday they should enjoy the same nachas that I now have from my son. Looking for the positive in every situation works wonders.
10
What was the best compliment you’ve ever received? We get thanks and compliments all the time from both families and professionals who use our services. But the best compliment is what we see behind the scenes. A peek at our website’s statistics shows that many pages of our online database have received well over 10,000 hits. Some hot topics are mental health, special needs shidduchim, bikur cholims, medical referrals, and medical gemachs. Thousands of people benefit from the many hours of work we put in. Without funding or fanfare, we’re making a difference in people’s lives.
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Living Well
In Good Shape By Syma Kranz, PFC
Fitness Quotes
I Live By
While the benefits of exercise are many, it’s not always that much fun. There are times when the going gets tough, and we simply want to quit. Here are some of my favorite fitness quotes that help me stay motivated. Keep them in mind during your next workout, or for when you aren’t getting results as quickly as you’d like.
1
If it doesn’t challenge you, it doesn’t change you.
If you keep doing the same exercise at the same intensity over and over, your body adapts and stops changing. Unless you increase the stress you place on your muscles over time, your fitness gains will stall. The same is true of cardiovascular exercise. If you run or cycle at the same pace
and never push yourself, you plateau. Remind yourself that getting fitter involves a challenge. On the other hand, don’t do an intense workout every time you train. You need rest and recovery time as well. Exercise is about balance. Listen to your body.
Syma Kranz, PFC, is a certified aerobics, Pilates, and Barre instructor, as well as the fitness director at Fusion Fitness in Lakewood, New Jersey. What started out as a small exercise class in her home catapulted into a popular gym that prides itself with tzanua, professional instructors and an appropriate atmosphere with lyric-free music and proper attire. Syma specializes in training women to integrate fitness into their busy lives, paying special attention to proper form and alignment and specializing in core and pelvic floor strengthening.
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2
Do something today your future self will thank you for.
Exercise benefits almost every organ in your body. You hear the most about the heart health benefits of aerobic exercise, but working out directly enhances brain, pancreas, and immune health as well. Plus, it aids other organs
indirectly by controlling body weight. Exercise adds years to your life, but it also adds life to your years, as staying fit and functional helps you enjoy life to its fullest at all ages.
3
Use it or lose it.
4
Strive for progress, not perfection.
5
Nothing will work unless you do.
6
You’re only one workout away from a good mood.
This quote is spot-on for your muscles. If you don’t challenge your muscles, particularly the large muscles in your lower body, you’ll lose strength, muscle size, and functionality as you age. If you don’t strength train, you’ll lose around 4% of your muscle mass every 10 years after age 30. Over time, this leads to sarcopenia, the age-related loss
The desire for perfection can get in the way of doing anything at all. Perfection is paralyzing. It makes you second guess your abilities and compare yourself to others. You’re on your own health and fitness course, and it’s different
You can read all the fitness literature on the market and be no closer to being fitter or healthier. They say that knowledge is power, but real power comes from taking action. Society promotes a “quick fix” approach to getting
Exercise has immediate positive benefits for your mood. You’ve heard about endorphins, chemicals released during exercise, but exercise also boosts the release of BDNF (brain-derived neurotrophic factor), a protein linked with improvements in mood. Simply getting the blood pumping and doing something positive for your health can be a
of muscle, combined with gains in body fat. Not only does this reduce functionality, but it’s also bad for your metabolic health. The best way to avoid sarcopenia is to weight train. “Use it or lose it” should be a reminder, especially when you feel too lazy to exercise.
from everyone else’s. Learn from others, but don’t measure yourself against them. Your goal isn’t to be the strongest, but to be stronger than you were six months ago. Don’t live up to some outside standard.
fit and healthy. Unfortunately, quick fixes don’t deliver long term. You can’t swallow a pill and hope to sustainably lose weight. It takes a plan, focus, and, yes, you have to put in the work.
mood lifter. You might have come home from work tired and feeling down, but once you launch into a workout, you feel reinvigorated and the stress melts away. That’s the power of moving your body. The times you feel the most stressed are when you need a workout the most, along with a good night’s sleep, of course.
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