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JULY 2019 // TAMMUZ 5779 // ISSUE 42
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Dr. Chayala Englard on scar tissue treatment
Is this food group the monster it’s made out to be? Laura Shammah on the truth about carbs
On vacation Why do I miss my job? // Heart to Heart
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From the Editor shiffy@wellspringmagazine.com
Summer Project: Nurture Yourself “Help me gain weight,” a reader wrote to Shani Taub, of our “Ask the Nutritionist” column.
While the majority of the population can’t relate to this challenge, which Shani addresses in this issue, for those who can, the struggle of weight gain is very real. If you’re from the other camp, you may be thinking, “If only that were my issue.” Although it may appear the better option of the two problems, an inability to sustain weight gain may not only stem from various serious health issues, but it can also result in a wide range of health complications. While for one person, making sure to supply the body with foods that are especially abundant in healthy fats is her form of self-care, for someone else, the prescription for healthy living may be something else entirely. The technical details of how we take care of ourselves are less important than the underlying intention, which should be the same for all of us: I’m doing this because I care about the special, unique individual that I am. I’m doing it because I want to live the best, most fulfilling life.
Over the past few years, at this time of year, we’ve presented a special summer project as our main feature. The project provided you readers with a fun activity to engage in during summer downtime, when some of us have more leisure hours. We covered fermenting vegetables — and we loved getting the photos and feedback from many of you who fermented your own pickles! — and ideas for initiating a healthy lifestyle changeover in the home.
8 Wellspring | July 2019
As we were working on compiling this summer edition of Wellspring, it occurred to me that perhaps this summer’s project could be something more inward-focused. It’s for all of you out there who say, “Okay, so I’m already leading a relatively healthy lifestyle. I have my ups and downs, but I have a basic idea of which foods are good for me and my family,” as well as for those of you who don’t. In this issue’s "Wellbeing," we cover a topic that may feel very foreign to you — or which you may find quite familiar. Wherever you fall on that spectrum, the final takeaway is relevant to all: Taking care of your inner world is the prerequisite to all good things in life.
Often, our efforts toward physical self-care are a reflection of how much of a priority our wellbeing is to us. As Dr. Chayala Englard, already renowned amongst our readers for her breadth of knowledge and expertise in women’s health issues, writes in this issue’s cover feature on scar tissue, taking care of wounds that remain from giving birth, or from any other procedure, may take work and consistence, but it plays an important role in healing. The same is true when we happily say no to junk food and feed our body with meals that provide nourishment and energy. But then there’s emotional and spiritual self-care, which reflects on an entirely new level of dedication toward not only the body Hashem gave us, but also the neshamah that we thank Him for each and every morning. When we take care of our nefesh, when we make time to hear her krechtz, we’re doing the ultimate chessed. We’re giving to the soul in a way that only we can. As this issue’s “Torah
Wellspring” explores, it’s the Torah that teaches us that giving to ourselves, allowing ourselves the time and attention to delve into our own inner world, is the precursor not only to happiness, but also to being able to give to others.
One woman I’m working with, in the capacity of emotional coaching, is a single mother of young children. A few sessions ago, I asked her how she’s doing with suppers. Does she cook, buy takeout, rely on tuna sandwiches? It turns out that she's barely ever cooked herself a hot meal. Last week, when she came to me, she looked happy. “I want to share my progress with you,” she said. “I bought myself a really good pot. And I had a delicious vegetable stew for dinner last night.” What she did may seem technical, but it's very telling of the emotional progress she’s been making, baruch Hashem. Inspired by this woman’s initiative to give to herself from a good place, when my husband was recently out of the country for a family simchah, I went to the supermarket and bought a variety of colored peppers, zucchini, and fresh mushrooms. I made a large quantity of my favorite wholesome side dish — sautéed vegetables — so I could have my daily fill of nourishing food, even when there were no other adults to serve.
And, later in the week, when, in my husband’s absence, I sang the zemiros before making Kiddush on Friday night, I was about to turn the page and skip over the poignant song of Eishes Chayil, when I stopped myself and thought, “You deserve this.” It felt so reassuring to launch into the familiar words that pay tribute to the woman of valor, which every Jewish woman is.
When we do something for ourselves from a proper perspective, the message we’re giving our inner child is, “You’re worthy of my love. You’re a valuable human being. You make a difference.” So whether you’re spending much of this summer as the only adult in your household, or in the company of your husband, or in any other setting, how about making this your project? As a start, instead of endless mac-n-cheese dinners, prepare or buy good-for-you meals—because you’re worth it! Tell yourself, “This is the summer I will be giving to myself because I matter. I will give my nefesh what she needs so that I can be there for others with love and happiness.” Although you may not be sending pictures of your homemade pickles this summer, we would love to hear how you've invested in nurturing yourself.
Wishing you a lovely summer of growth, health, and happiness,
Shiffy Friedman
Well-Put! Fun without safety is no fun. Esther Erps, EMT, Cup of Tea
Tammuz 5779 | Wellspring 9
Contents
JULY 2019 TAMMUZ 5779 ISSUE 42 The next issue of The Wellspring will appear iy”H on August 14th.
21
WELL INFORMED 16
TORAH WELLSPRING By Rabbi Ezra Friedman
20 SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS 22 DENTAL HEALTH By Dr. Jacques Doueck, DDS 24 SECRETS OF A KOSHER DIETITIAN By Beth Warren, RDN 26 HEALTH UPDATES IN THE NEWS By Esther Retek 21
FIGURES By Malka Sharman
34 HEALTH ED Points for Carbs By Laura Shammah, MS, RDN 38 DEDICATED TO HEALTH 10 Questions for Chaya Malka Abramson By Menucha Chana Levin
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LIVING WELL 42 IN GOOD SHAPE Good Morning, Sneakers By Syma Kranz, PFC 44 ASK THE NUTRITIONIST Healthy Weight Gain By Shani Taub, CDC 46 HEALTH PROFILE Client: Sruly W. By Rachel Esses 48 FEATURE Scar Tissue Treatment By Dr. Chayala Englard, PT, DPT 54 AT THE DIETITIAN Acid Reflux By Tamar Feldman, RDN, CDE 56 CUP OF TEA With Esther Erps, EMT By Esther Retek 62 MEMOS FROM A KINESIOLOGIST Lyme Disease 101 By Miriam Schweid 63 DIY Mosquito Protection By Miriam Schweid
66 WELLBEING 66 COVER FEATURE Meet Your Inner Child By Shiffy Friedman Q&A with Hudi Gugenheimer By Esther Retek 76
CHILD DEVELOPMENT By Friedy Singer & Roizy Guttman, OTR/L
81
HEART TO HEART By Shiffy Friedman, LMSW
84 SERIAL DIARY By Zahava List
56
Letters
The content in this magazine is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Springboard
On Acupuncture, Anorexia, Hearing Loss, and More More Points for Acupuncture Issue #41: Cover Feature
invites readers to submit letters and comments via regular mail or email to info@ wellspringmagazine. com. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.
12 Wellspring | July 2019
I read your article on acupuncture with great interest. While it was very well-researched and comprehensive, I felt that there were not enough positive testimonials. Just ask the people lined up on a quiet street on the Lower East Side in the springtime. During bein hazmanim, just after Pesach, throngs of bochurim with packets of tissues, red eyes, and suffering from incessant sneezing, wait in line for the Chinese Acupuncturist to save them from their misery. One treatment on the colorful plastic-covered table, and their allergies are resolved until the next March. I did not see the acupuncturist dipping the needles into anything, neither herbs nor steroids. This is an annual visit for me, and the many others whom I now call my allergy friends. H. L.
An Important Angle Issue #41: Cover Feature
Wow! Once again, you’ve covered a controversial issue neutrally — you presented both sides of acupuncture with as much objective evidence as possible. Best of all, I was so happy to see that you provided the halachic perspective, too. I'm a strong believer in natural medicine, but I would never go for any treatment without consulting my Rav first. Especially when it comes to natural healing, consulting Da’as Torah is very important, because such methods often utilize ancient practices that may be forbidden according to
halachah. At times, I was surprised to learn that what I thought was forbidden is actually permitted. We’re privileged to have authorities to reach out to, who could provide us with clear responses when needed.
Thank you for writing about the topic with clarity, and for addressing this important angle. Dovid E.
There’s Help for Anorexia Issue #41: HealthEd
I found Laura Shammah’s article on anorexia very helpful. Since, unfortunately, I had to research the topic in order to help a family member, I discovered that there are so many myths and misunderstandings on the subject. Most people don’t have clarity regarding this illness, and I appreciate the clear information you provided. When we were struggling, we got great help from the eating disorder division at Relief Resources. I strongly encourage people to reach out to them. They gave me a lot of information, referrals, and support. Toby A.
Monsey, New York
Beware of Too Little Sodium Issue #41: Secrets of a Kosher Dietitian
Beth Warren’s article on sodium was very informative and comprehensive. While it focused on
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Letters
Quick Question
Q
My son keeps having recurrent strep throats. When the doctor re-cultured him to make sure the strep was gone, the results were still positive, so he took antibiotics three times consecutively. The three different medications did not seem to help him. When he has strep, his symptoms include very bad breath and sometimes leg pain. What do you recommend as an alternative treatment?
not consuming too much sodium, I would like to point out that sometimes it happens that the body has too little sodium, which is not healthy either. Among other health risks, having too little sodium can lead to insulin resistance and it may raise LDL cholesterol. It also causes lethargy and fatigue. I feel that this is something that especially health-conscious people should be aware of. We may become so afraid of sodium that we cut it out almost completely from our diets. Another cause for low sodium is drinking too much water, as was my case, which results in the body being rinsed of its sodium content. Sodium is an important electrolyte that plays an essential role in our functioning and so it’s important to make sure that we get it in healthy amounts every day. Thanks for being the community’s platform for these and other important topics.
P. Lerner
Hearing Loss at Camp is Real
Issue #41: Cup of Tea with Dr. Shoshana Richelson
I’m currently spending a marvelous two months at a girls’ sleepaway camp, where I’m employed as a head-staff member. What an amazing experience! Seeing first-hand how the girls benefit from the unique environment, which allows them to spread their wings and grow in ways they cannot during the year, is a zechus that I enjoy and cherish. So many wonderful things take place during camp, and the girls truly have the
14 Wellspring | July 2019
A
If your child is having recurrent strep throat infections, that’s a sign that his immune system isn’t functioning optimally. Focus on building up his system to fight the bacteria in the following ways. 1- Give acidophilus twice a day to restore the friendly bacteria in his intestines.
2- Take your child off dairy and chocolate for a few weeks, until the strep leaves the body. 3- Taking colloidal silver, a natural antibiotic, twice a day for 10 days, usually kills the strep. 4- Have him take a nutritional supplement that targets the immune system, such as Immune Power or Immune Boost, twice a day, as directed. 5- Make sure he gets enough sunlight for vitamin D, and that he sleeps 8–10 hours nightly (or more, depending on his age). Take care, Chaya Tilla (Tina) Brachfeld, RN, Health Kinesiologist
time of their lives. I am in awe of the devotion of the entire staff and all that they do to ensure that the girls gain the most they can, in both ruchniyus and gashmiyus. I am writing this letter, however, to raise awareness about one aspect that perhaps isn’t given sufficient attention. It is not unique to the camp I was part of; I have been in other camps and it was an issue there, too, and I have no doubt that it holds true for all camps, to varying degrees. Every summer, when I bid farewell to my fellow head-staff members, I quip to the staff member who is in charge of orders and camp supplies, that the very first thing that needs to be ordered for next year is a decibel monitor. Yes, I am writing about the noise level in camp! My dear friend, Mrs. Miriam Liebermann of the West Side, has been working
valiantly to raise awareness about excessive volume at weddings for years. As soon as I got home from camp last summer (and saw the light at the end of the laundry tunnel), I contacted Miriam and told her that there is a new frontier that needs to be addressed: Summer camp! Miriam encouraged me to write to raise awareness. Maybe we can change things already for this year.
The sound level of the mike systems and music in summer camp is unacceptable. It is unbelievable how loud the music is made, with hundreds of youngsters with still-developing, young bodies exposed to it on a daily basis. The children are assembled in the dining rooms, social halls etc., all summer through, and they are bombarded by this unacceptably loud noise three times a day— during meals, and then again during breakouts, events, danc-
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.
Springboard
ing, performances etc. If a wedding once in a while is harmful, imagine the damage of the equivalent of a wedding several times a day! It is frightening. We need awareness. Parents send their children off to camp so trustingly, never imagining that they may very well return home with their hearing permanently damaged for life chas veshalom. Parents (rightfully) trust that the camp staff will do everything they can to keep the campers healthy and safe. And they do try, but they probably just don’t realize how damaging this is. Often, the mikes and sound systems are in the hands of teenagers who don’t realize the importance of this and who just want to belt out the loudest cheers and the most lebedig music. They hold the mikes right near their mouths and scream at the top of their lungs — and at the top of the amplifiers. It's geshmak, it's fun, it makes a “matzav," but it's also so unsafe and downright dangerous. Every camp should invest in a decibel monitor (which is not an expensive device) and the sound system should be set up in such a way that there is no way that the system’s sound can go above a safe level. It is incumbent upon parents to follow up on this and make sure that their children aren’t being harmed in this way.
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alorie
As I watch the girls have a blast, singing and cheering their hearts out to unbelievably blasting music (I have my fingers stuck firmly in my ears when I enter the dining room at such a time), I worry about the hundreds of tender ears that may very well pay the price for this a few years down the road. The rest of the staff chuckles at me indulgently, laughing at the clucking mother hen that they think I am. Maybe I am one, but I will keep clucking.
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This must change. It is not difficult to change; it just needs to be done! One head staff member in each camp should take this as their personal achrayus to make sure that no hearing damage is done to children who have no choice but to be present and don’t realize how terrible it is. I feel the only sure way to do it is with a decibel monitor with someone given the job to be on top of it. It can be done. It must be done. Hashem should give us the da'as and desire to treat this achrayus we carry with the seriousness and attention it deserves. Wishing everyone healthy and safe summers and winters!
Anonymous (to protect the camps I've attended — but they are not alone)
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Well Informed
Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman
It Starts with You We are obligated to judge ourselves favorably, too
Dear Rabbi Friedman, Thank you for a thought-provoking, insightful column that is really making a difference in my life, particularly with regard to my relationship with myself, others, and most importantly, Hashem. I read the last issue’s article with much interest, curious to understand how I could come to be a more positive influence on others, especially my adolescent children. I found your message about being that one person in their lives who sees the good in them to be empowering, but I was left wondering, “What can I do if I don’t see the good?” I understand that our children, and others, are smart enough to detect whether our words are truthful or not, so I know that simply talking the talk won’t cut it.
I recognize that I’m the kind of person who has a hard time seeing the good in others, and being critical is definitely one of my weak points. I can’t help but see what needs to be repaired, not what’s already good. Is there anything I can do to help myself see others in a more positive light? I understood from the article that when I love another person, this happens as a result. So, to put my question more accurately, how can I work on cultivating this love? Wants to Love
16 Wellspring | July 2019
Dear Wants to Love, I appreciate the positive feedback and your courage to face the subject from an honest point of view. It is only through this perspective of emes that an individual can be’ezras Hashem experience growth and happiness in life.
You ask how you can love someone, such as your child, if you don’t feel the love you should naturally be feeling. You say that being critical is your weak point, and thus, you can’t help but see what they need to repair, not how they’re worthy of your love. To answer this question, let us discuss the essence of love, a topic that plays a central role not only in our relationships with others, but also in our relationship with ourselves. The most fundamental klal regarding love for others is culled from the command, “V’ahavta lerei’acha kamocha ” — Love your fellow man like you love yourself (Vayikra 19:18). When the Torah instructs us to love our fellow man, it doesn’t tell us, “And you shall love your friend very, very
It is a common misconception that feeling love toward ourselves and self-acceptance go hand in hand with gaavah.
much.” Rather, how much should you love him? As much as you love yourself. In other words, our sefarim explain, the amount you love yourself is the gauge for how much you can love another person.
Thus, in order to love someone else, the love must start with yourself. If I am critical or feel resentment toward myself, if I judge myself harshly, then I can’t love myself, and I thus can’t possibly love another person. Feeling love and acceptance toward myself is the precursor to loving others. If my outlook toward myself is not one of love, what can I expect of the approach I have toward others?
It is a common misconception that feeling love toward ourselves and self-acceptance go hand in hand with gaavah. This can’t be further from the truth. Conceit happens when we confuse being cognizant of our G-d-given strengths and being able to accept ourselves as we are, and the ego. However, not only is self-acceptance not gaavah, it’s the only key to humility. There is no dearth of passages in Chazal that highlight this phenomenon. In Tehillim, for example, Dovid Hamelech says, “Shamrah nafshi ki chassid ani” — Watch my soul, for I am a pious man (Tehillim 86:2). Tzaddikim are individuals who know where
they stand; they’re aware of their strengths, of the heights they’ve reached, but they don’t see themselves as elite or that think that it’s their credit. The Torah sees “Vayigba libo bedarchei Hashem” — And his heart was uplifted in the ways of Hashem (Divrei Hayamim II 17:6), as a virtue. In the same vein, we’re required to say, “B’shvili nivrah ha’olom” — This world was created for me (Sanhedrin 4:5).
feel that I’m worthy of love and respect, a unique human being with a tafkid that only I can fulfill, contributing to the world in a way that only I could? Do I feel like the beloved child of Hashem that I am? If I do, loving others does not necessitate that much effort. If I don’t, perhaps it would be wise to invest in this area.
Since it’s impossible to love others more than we love ourselves, when I find that it’s hard for me to love others, including my own child, it may be wise to look inward and see: How do I feel about myself ? Do I love myself ? Do I accept myself ? Do I
Included in the obligation to judge every person favorably is your very own self. There’s a beautiful tefillah from the Bechacha Rav zt”l that many recite every morning before davening, in which we undertake to judge oth-
As an aside, it’s ironic to note that precisely when a person can’t accept himself and is full of resentment toward himself that he starts building an illusion about himself, convincing himself that he is what he’s not — and that’s when the ego comes into play. This is the definition of gaavah — because I keep criticizing myself subconsciously, it’s hard for me to live with myself. Thus, in order to fill this vital human need to feel loved and accepted, that I do count, I construct a false illusion of myself with regard to others, one that is focused on how I am greater than them. This is in no way a reflection of self-acceptance, but its opposite.
How do we do that? What happens if I realize that no, I’m not being as kind and loving to myself as I would like to be? To answer this, let us understand what it is that doesn’t allow us to experience self-acceptance. How does it happen that we feel resentment toward ourselves? One of the primary behaviors that causes resentment and rejects any attempt we make to love ourselves is self-criticism. The more judgmental I am of myself, the harder it is for me to accept myself. When I pass judgment on others, their natural reaction is to feel resentment toward me. This is exactly what happens within. Whenever a part of me is consistently hurling criticism my way, I will feel resentment toward my own self.
Tammuz 5779 | Wellspring 17
Well Informed
Torah Wellspring: Spiritual Health
Since it’s impossible to love others more than we love ourselves, when I find that it’s hard for me to love others, it may be wise to look inward and see: How do I feel about myself?
ers favorably throughout the coming day. But before we commit to this kabbalah, we first say, “es atzmi,” myself. I have the same obligation toward myself. And so, when I’m critical of myself, I’m not only transgressing a prohibition, but I’m also making it impossible for me to accept myself, and thus to love others.
Of course, the question that arises when we’re on this topic is: What about cheshbon hanefesh, which every Yid is obligated to conduct on a daily basis — to review his actions, deeds, and thoughts with honesty, express remorse on what he did, and commit to improving for the future? Answering this question, the Ba’al HaTanya, as well as other sifrei Chassidus and mussar, explain that when we’re engaging in teshuvah at a designated time of our day, we are obligated to ponder the depth of our sins and to feel remorse to the full extent. At the same time that we’re obligated to judge ourselves favorably at all times, we’re in no way exempt from taking responsibility for our actions and repenting for our wrongs. However, for the rest of the day, being critical of ourselves is toxic. It’s the fuel that feeds our sadness and self-resentment, which only brings us to despair and continue to engage in the behaviors we’re criticizing ourselves for.
The sifrei mussar conclude this idea by explaining that every time we criticize ourselves in a way that does not facilitate repentance, bring us closer to Hashem, or make us feel better, we must know that this guilt is directly from the yetzer hara. Its purpose is to distance us from ourselves and the actualization of our potential. On the contrary, the less an individual criticizes himself and the more he judges himself favorably, thus feeling more love and acceptance toward himself, the more motivated he will be to engage in positive deeds.
It’s harrowing to observe when sometimes, individuals who are trying their best to serve Hashem, setting up beautiful Torah homes and investing their all to live true Torah lives, appear to be consumed by so much self-resentment. Even when you give them a sincere compliment, it’s so hard for them to accept it that they dismiss it. These could be individuals who are truly going out of their way to do the right thing, but still they don’t feel positively toward themselves. The causes of engaging in self-criticism are many, including that the person grew up with a negative self-perception or has a wrong hashkafah regarding how to deal with himself. But regardless of the root of the issue, bringing an end to the practice is
our bechirah. This is our work toward loving ourselves.
And so, in your quest to love others, perhaps you would like to invest in loving and accepting yourself. In order to eliminate the self-criticism that’s consuming you, first pay attention to how central it has become in your life. Listen to that voice in your head that keeps saying, “Not like that,” “You’ll never get it right,” “Not okay, not okay, not okay,” “Who do you think you are?” “What will become of you?” As we mentioned above, if this is not for the purpose of teshuvah during your time of cheshbon hanefesh, know that this is clearly coming from the yetzer hara.
Notice how these debilitating thoughts are only fueling self-resentment and thus criticism and resentment toward others. Once you acknowledge that you’re critical of yourself, you can start eliminating this destructive voice by stopping to pay attention to it. Whenever you do a good deed or even when you think a good thought, no matter how seemingly minor it seems, give it the credit it deserves — certainly not the criticism it got until now. The more you focus on the fact that you’re good as you are, you will not only cultivate more acceptance and love toward yourself, but it won’t take long before you’ll feel that way toward others, as well.
Rabbi Ezra Friedman can be reached via Wellspring.
18 Wellspring | July 2019
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Well Informed
Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS
The Craze of Cravings The mahn from Heaven wasn’t enough. They wanted meat! As we recently read in the parshah, some of the Yidden actually complained about the miraculous sustenance that the Creator of the Universe provided for them daily. “The rabble that was among them cultivated a strong craving . . . Who will feed us meat? We remember the fish that we ate in Egypt free of charge; the cucumbers, melons, leeks, onions, and garlic. But now, our life is parched, there is nothing; we have nothing to anticipate but the mahn.” (Bamidbar 11:4-6). Nothing but the mahn? The very next series of verses extol the mahn’s exquisite beauty, taste, and texture, as well as the ease with which it was collected. How could the Yidden possible protest? The answer is inherent in the irrationality of their criticism. They wanted to return to oppressive slavery and certain death in Egypt, all for a “free” vegetable medley? There was already an abun-
physical pleasures — which often turn out to be more bitter than sweet.
The Torah goes on: “So Hashem will give you meat and you will eat. Not for one day shall you eat, nor two days, nor five days, nor 10 days, nor 20 days. Until an entire month of days, until it comes out of your nose, and becomes nauseating to you, because you have rejected Hashem who is in your midst . . .” (Bamidbar 11:18-20). Striving for excess means never being satisfied.
“And Moshe said, ‘When, in the evening, Hashem gives you meat to eat and food (mahn) to satiety in the morning, as Hashem hears your complaints that you complain against Him . . .” (Shemos 16:8).
dance of meat to be found — the tribes of Reuven and Gad had enormous flocks of cattle. What more did they desire? The craze of cravings.
When we allow ourselves to be consumed by a craving, we are prone to lose our rational perspective. We can convince ourselves that wrong is right and black is white. If we give the yetzer hara free reign to set our standards and determine our priorities, we skew our spiritual bearings for the sake of partaking in fleeting
Rashi learns from this verse that the nation’s request for meat was inappropriate and would not bring them satisfaction. Craving more than they needed inhibited their ability to enjoy and feel satisfied with what was their suitable lot. And the end result?
“The meat was still between their teeth, not yet chewed, when the wrath of Hashem flared against the people, and Hashem struck a very mighty blow against the people. He named that place Kivros HaTava, because there they buried the people who had been craving.” (Bamidbar 11:33-34).
Rabbi Eli Glaser is the founder and Director of Soveya. He is certified as a Nutrition/Wellness Consultant and Weight Management Specialist, with 25 years of coaching and counseling experience, and is maintaining a 130-pound weight loss for more than 16 years.
Soveya has offices in Lakewood and Brooklyn, and works with clients via phone and Skype around the world. For more information or to make an appointment, contact Soveya at 732-578-8800, info@soveya.com, or www.soveya.com.
20 Wellspring | July 2019
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Well Informed
Dental Health By Dr. Jacques Doueck, DDS
A FEW SIMPLE HABITS CAN SAVE YOUR TEETH With all the advances in preventive dentistry, it shocks me that so many people still get cavities. If the damage continues, they can end up with a root canal; and if the damage gets even worse and the teeth cannot be saved, those teeth must be removed and replaced by implants. In over 40 years of studying this trajectory in my own patients, I have found that a few simple habits could have prevented 80 percent of the damage.
HOW DO YOU CLEAN BETWEEN YOUR TEETH? When I ask, “How do you clean between your teeth?” most people will answer, “I brush.” I then explain that brushing is critical for cleaning at and around the gumline, but it won’t remove the bacteria that hide between your teeth. For that, you need dental floss, an oral irrigator (like a Waterpik); interdental cleaning picks; a small brush for cleaning tight spaces (like a Proxabrush); a brush designed to replace flossing, like the Sulcabrush; or any other tool designed to reach and remove the bacteria that your brush can’t reach.
People who tell me they do floss often readily admit, “Well — not every day — I floss maybe once or twice a week.” It’s important to remember that bacteria accumulate every day. If you clean between your teeth only once or twice a week, the bacteria will build up, causing gum disease and cavities (and then patients are surprised when they need a root canal or gum surgery). Another thing that surprises me is that many patients will say, “I’m too tired at night to do anything – I only brush in the morning.” Bacteria do the most damage to teeth and gums while people are asleep. Saliva is less effective as a tooth protectant while people are sleeping — and the bacteria are much more damaging. This is why it’s so important to brush and clean between your teeth every night. If you decide that you want to be in the 2 percent minority that flosses every day — make sure that you do it correctly. If you think that brushing alone will do the trick, think again. We see patient after patient with gum disease and cavities that could have been prevented with a few minutes of “homework” every night.
Thorough daily cleaning prevents damage and helps you keep and maintain your teeth for a lifetime. In addition, medical journals are full of studies that show that people with gum disease are more prone to heart disease, stroke, Alzheimer’s, and diabetes. Isn’t your health worth a few minutes a day? 22 Wellspring | July 2019
with
It
No other item that you use for your teeth will improve your teeth and gums and keep them healthy as effectively as the right electric toothbrush. For years we've been recommending the Braun electric toothbrush. These brushes move at 30,000 cycles per minute. For years, I found that my patients with gum disease and cavities were getting better results using the Braun.
Recently, Sonicare made a major design change in the Sonicare electric brush. The new technology works like a “jewelry cleaner,” which cleans beyond the bristles — between the teeth and below the gumline. Our periodontal patients have had the best results with these brushes. This type of cleaning is even more important if you have gum disease, implants, crowns bridges, or braces.
Luckily for you in this scenario, just as you’re about to grab that sugar-loaded treat, you notice an item on the shelf that says M e h a d r i n Fit N’ Free. Fit? Free? That yogurt has your full attention, and with good reason. M e h a d r i n Fit N’ Free yogurts are w s eetne delicious, low in calories, fat free, and sugar free. With a high-protein, reduced-sugar Greek option as well, these yogurts are a great option for kids and adults alike—and the variety of flavors means there’s a yogurt for every taste. Packed with healthy protein and low-calorie sweetness, Mehadrin Fit N’ Free is just right for a sweet choice that can keep you full for hours. ca
-
The Electric Toothbrush
Since you’re a responsible, self-respecting mom, no one would blame you if you want to avoid the commotion and give him what he wants (the yogurt) while giving yourself what YOU want (the quiet).
Low
POWER TOOLS FOR YOUR TEETH
happens to all of us. You’re trying to grocery shop with your children in tow, and just as you head down Aisle 7, the crying begins. Overwhelmed by the colors and flavors, your toddler points to a sugary yogurt and wants one now.
It's critical to see your dentist at least every six months, to ensure that problems are caught early, before any damage is done. Unfortunately, many people avoid the dentist. A survey conducted by the Columbia University College of Dental Medicine found that the majority of people who haven’t visited a dentist for 12 months list "fear of pain" as the main reason keeping them from making that appointment. Whatever the reason, people who don’t see the dentist for routine visits might end up seeing the dentist for serious treatment. 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.
s
s
Although it's well known that using dental floss is one of the best ways to clean between the teeth, fewer than 2 percent of patients actually floss all their teeth on a daily basis. What’s the solution? Oral irrigators and dental water picks, like Waterpik, work like a pressure wash to flush out bacteria from under the gums, in places toothbrushes can’t reach. In addition, some of the newer models come with a special dispenser that can administer gum disease medicines directly to the gums for better healing.
lorie
For Floss Dodgers
Pair it with slivered almonds or granola and a fruit for a wholesome breakfast, or enjoy it on its own, in a smoothie, or as frozen yogurt for a good-for-you snack you're sure to love.
Raspberry
. Plain . Strawberry . Vanilla . Coffee . Peach . Mixed Berry . Blueberry
Well Informed
Research Based Recommendations By Beth Warren, MS, RDN, CDN
||| SECRETS OF A KOSHER DIETITIAN |||
SECRET
#16
SHIFTING FOCUS FROM CALORIES ONLY
“I feel fat.”
As important as portion control is to a healthy diet, the quality of food choices is right up there on my hierarchy of health priorities.
24 Wellspring | July 2019
“That food will make me fat.” “Does this skirt make me look fat?” heard one of these If you're human, you've probably said, thought, or d, the meaning of Indee lines, or one of the many variations of them. appearances, and gs, feelin ent the word fat has come to define differ food. and s, attitudes about ourselves, other e who view fat I wouldn't be surprised if you're like the many peopl forgotten its we've , far beyond its molecular definition. As a result with using em probl r greate real, simple, basic meaning. But there's a and othfood, lves, ourse see and feel the word fat to describe how we ience exper we fat, of think we n Whe ions. ers: It breeds negative emot best our for dress a into fitting not of t, weigh g gainin fear — a fear of blame We gues. friend’s wedding, of getting teased by friends or collea and live happily it as the reason why we cannot find the perfect match fat in them. with foods of afraid ever after. Ultimately, it makes us is a big no-no. It Tying such a strong negative emotion to eating unhealthy relationplaces an intense pressure on us that leads to an the quantity of calon ship with food. This can lead us to focus only calories. Although those of y ories we consume and not on the qualit phobia may lead fat loss, t weigh in ions both are important considerat with making them iate assoc you se becau foods you to avoid many Some people ct. you fat, even when there is no actual fat in the produ them, they eat they try so hard to avoid “forbidden fats” that when ultimately binge. you. By grouping Either route will not make you a healthier, skinnier and then use them all fats together, it's easier to write them off as bad piness with your as an excuse for your unhealthy ways and your unhap poor impact on a has fat physical appearance. Avoiding foods with kinds of fats; ent differ are There health and weight maintenance. ion to help. funct big a serve some but hurt, to some have the potential
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
F-A-T: The Definition Fat is a nutrient, plain and simple. It's not an imagined threat, like a scary monster hiding in b, your closet, nor should it be an adjective, adver be dn't shoul it fact, In h. or any other part of speec used in any other context, other than to describe the nutritional content of a food. Separate food from your emotions. Eggs, nuts, and seeds, and healthy oils like avocado, olive, walnut, and flax, all contain fat — and e, they're all tied to great health benefits. Of cours a into turn easily can thing too much of a good those ver, howe fat, y qualit e choos negative. If you calories will be well spent, even though they do need to be accounted for in your daily intake. As important as portion control is to a healthy diet, the quality of food choices is right up there ion my hierarchy of health priorities. High-qual per es calori more in conta may ty foods, like nuts, serving than a 100-calorie snack pack, for exam lly actua is nuts of y qualit ing satiat the ple, but correlated with causing you to consume fewer es calories throughout the day, overall. The calori ocomp Some ed. consumed are thus compensat nents of nuts are also not completely absorbed by your body, which means some of the calories you consume will come out in the digestion process. Also, these quality calories, like those in nuts, are packed with nutrients your body needs, typically in their natural form — unlike processed foods. You may finish eating within a few seconds and move on to your next activity. But once you've consumed that processed food, your body is only beginning g the processes of digestion and absorption, settin
off a systematic process inside your body to break down the chemicals and sift through the nutrients it can use, which slows down your metabolism. Nuts, seeds, avocados, and other quality calories are filled with nutrients your body loves. Like the highest quality gasoline, these important foods are granted VIP access, so to speak, straight through . the body, speeding up your resting metabolism sincrea es calori y qualit ting diges The process of es your resting metabolic rate by as much as 11 percent. Your metabolic rate is the burning of calal ories inside your body as it undergoes its norm two other (The . there sit processes while you just ways to burn calories are through exercise and the thermic effect of food — calories burned while processing and storing foods.) Another crucial factor is that processed food products are designed to make you eat more. The concept is not a conspiracy theor y — it's real. The large amount of salt, sugar, and fat in these products changes brain chemistry the same way an e addiction to drugs or gambling can. You becom which , eating stop t canno and hooked on the food causes “conditioned hyper-eating,” meaning every , time you even think about a food with fat, sugar it. and salt, you cannot help but crave In the end, calories do matter when it comes to losing weight. But the quality of calories matters first. Opt for foods that have the potential to help you lose weight and keep it off. After you get accustomed to these foods, work them into your calorie needs per day. Trust me, you’ll be a lot happier — and not just with your weight loss.
Tammuz 5779 | Wellspring 25
Well Informed
Updates in the News By Esther Retek
SEEING GREEN How much outdoor time is needed to absorb the benefits of nature? If you’ve ever watched a child run free on the plush grass, you don’t need a research study to tell you that spending time in nature is good for kids’ health.
It’s something that most parents know intuitively. When kids have a chance to play free in nature, they’re happier, better behaved, and connect better socially. Most adults know that nature is good for them too — that’s why they try to leave behind the stress of work to vacation in beautiful, natural places. A wealth of research indicates that escaping to a park, hiking, or spending time at a lake can affect a person’s health tremendously. One question remains. Could scientific research prove how much time is needed outdoors in order to enjoy these benefits?
One study led by the University of Exeter, published in Scientific Reports, found the answer to be an average of 120 minutes a week. The study used data from nearly 20,000 people in England, and found that people who spend at least two hours weekly outdoors have a greater sense of wellbeing, more emotional stability, and
26 Wellspring | July 2019
more mental clarity than those who do not. It didn’t matter whether the 120 minutes was achieved in a single visit or over several shorter ones.
“What really amazed us was that this was true for all groups of people,” says Dr. Mathew White, lead author of the study. The 120-minute threshold applies to both men and women, to older and younger adults, across different occupational and ethnic groups, among those living in both rich and poor areas, and even among people with long-term illnesses or disabilities. “It’s well-known that getting outdoors in nature can be good for people’s health and wellbeing,” says Dr. White, “but until now we've not been able to say how much. Two hours is hopefully a realistic target for many people, especially given that it can be spread over an entire week to get the benefit.” Even if you’re only a short-term resident of a more natural environment during these two months of the summer, this is your chance to put the study’s suggestion into action.
!
HEALTHY SUMMER TIPS!
Make your workout work out. Make excuses to move
Primary Healthy
Dental Health
Behavioral Health
Nutrition
For an easy way to incorporate exercise into your lifestyle, find ways to stay active throughout the day— like taking the stairs! Physical & Aqua Therapy
Get that H2O in Make sure to keep yourself hydrated at all times, especially when active. Drink plenty of water throughout the day.
Always consult your healthcare provider before starting an exercise program or if you experience any discomfort during exercise.
Optometry
Have fun with it Engage in exercises that you enjoy like biking, swimming, or dancing (weddings count!), even for 10 minutes a day.
Podiatry
Dermatology
Health in Good Hands™ EzraMedical.org · 718.686.7600
Women’s Health
Well Informed
Updates in the News
SUMMER HOMEWORK FOR CHILDREN OR PARENTS? How your academic acuity affects your child’s
With an overabundance of booklets, homework, and review sheets provided by teachers, summer months are becoming less of a detraction to the skills that children have acquired over the school year. However, new research reveals that laboring over the books is not the only way to increase a child’s reading comprehension.
The study, conducted by researcher Sandra Martin-Chang from Concordia’s Department of Education and published in the Journal of Research in Reading, found that parents who understand language complexity — also known as readingrelated knowledge — are able to spot a child’s problem areas and better explain the literacy concepts. Reading knowledge includes realizing and being aware of the underlying rules of literacy acquisition, such as noting when the “magic E” at the end of the word changes vowel sounds, or knowing which words are spelled irregularly. Parents who are able to notice which literacy rules apply to which words tend to pass on those skills when listening to their children reading, which in turn, helps reading development.
“Parents with higher reading-related knowledge are not only more likely to have children with higher reading scores, but are also more attentive when those children read out loud to them,” Martin-Chang reports. For the study, 70 sets of six- and seven-
28 Wellspring | July 2019
year-old children and their parents were recruited. The children were administered reading tests and were then provided with reading material just above their performance level. This extra difficulty was intentional, as it gave opportunities for parents to step in and lend a hand. The parents were instructed to help their children as they normally would while their children read to them. The sessions were recorded and coded for evidence of parents’ verbal and nonverbal feedback. “We were interested in two forms of feedback,” says MartinChang. “The first was commenting on how the child was doing, and the second was measuring the parents’ response when the child hesitated or made a mistake.” The results confirmed the researchers’ beliefs that parents with higher reading-related knowledge offered more praise and less criticism to their children than parents with lower knowledge. They also found that parents with a better ear for language tried more frequently to explain the relations between letters and letter patterns to their children. Martin-Chang believes parents and teachers should be encouraged to play with language, pay more attention to its characteristics, and learn its concepts. So who has the summer homework — you or your child? If a Scrabble game counts as playing with language, either way, I’m in.
!
HEALTHY SUMMER TIPS!
Have fun in the sun –safely.
Behavioral Health
Beat the heat.
Nutrition
10am-4pm are the hottest, most sunburn and heat exhaustion prone hours of the day.
Primary Healthy
Dental Health
Physical & Aqua Therapy
Protect yourself. Use broad-spectrum sunscreen with an SPF of 30 or higher, and reapply every 2 hours + post-swim.
Feeling the burn? Cool a sunburn with cold compresses, and moisturize skin with a non-greasy lotion.
See a doctor if you experience blistering, fever, or chills.
Optometry
Podiatry
Dermatology
Health in Good Hands™ EzraMedical.org · 718.686.7600
Women’s Health
Well Informed
Updates in the News
DIVE IN Swimming provides more than just a good body workout Swimming is the fourth most-popular activity in the United States, and is considered the perfect exercise activity. But why exactly? There are a host of benefits you may gain from swimming laps regularly, and here are five of some of the recently-proven health benefits that swimming provides.
1. Works out your insides We all know that swimming works out your entire body, but new research proves that swimming also works out the insides of your body. Besides our muscles getting a good workout, our cardiovascular system gets one, too. Swimming makes your heart and lungs strong. Some other studies have shown that swimming may help lower blood pressure and control blood sugar.
2. Helps asthma The relatively humid yet unpolluted environment of indoor pools makes swimming a great activity for people with asthma. Not only that, but breathing exercises associated with the sport, like holding your breath, may help you expand your lung capacity and gain control over your breathing. The Journal of Asthma suggests that swimming helps asthma; however one must be careful not to use a pool with too much chlorine, since these chemicals are dangerous for people with breathing issues. Preferably, try to find a pool that has saltwater instead.
3. Improves your sleep Swimming helps you sleep better at night. In a study done by the National Institutes of Health on older adults with insomnia, participants reported both a boost in quality of life and in sleep after engaging in regular swimming exercise. Swimming is accessible to a wide range of people who deal with physical issues that make other exercises, like running, less appealing or comfortable. Therefore, swimming can
be a good choice for older adults—and anyone—looking to improve their quality of sleep.
4. Builds up your bone mass For years, researchers have scoffed at the idea that swimming affects bone mass. They had assumed that only weightbearing exercises were able to achieve this benefit. According to research published in the Journal of Applied Physiology, that’s not so. The study put rats into three groups: running, swimming, and a control group with no exercise stimulation. While the running group still showed a higher increase in BMD (Bone Mineral Density), the swimming group also showed a significant increase. While more studies are needed, these new findings show that previous assumptions dismissing swimming’s bone benefits may need to be revisited.
5. Brain booster Huh? Of course all exercise is great for the mind, but can swimming actually make you smarter? A study from Griffith Institute for Educational Research in Australia found that, actually, it can. The results of the study, which focused on kids who took swimming lessons as compared to a control group of non-swimmers, found that subjects who regularly participated in swimming were able to master language development, fine motor skills, confidence, and physical development sooner than the control group. The researchers suggest that the skills developed by being involved in swimming during the summer helps children be prepared for the transition back to school.
No reason to sit around any longer! Time to get up, grab your pool supplies, and enjoy the incredible benefits that this exercise provides.
30 Wellspring | July 2019
!
HEALTHY SUMMER TIPS!
Can the tick make you sick? Small, but dangerous.
poppy seed (nymph)
Dental Health
Behavioral Health
Nutrition
Actual size:
Ticks are tiny, but they’re more than just a nuisance–they can pass on Lyme disease and other illnesses to the people they bite.
Primary Healthy
sesame seed (adult).
Physical & Aqua Therapy
Tick this off your to-do list. Avoid walking in high grass or bushy areas. Check your entire body daily –they can hide behind ears.
Optometry
Found a tick? Do this: 1
With tweezers, grasp the tick against the skin and pull upward to remove intact.
2
Seal the tick in a container with rubbing alcohol and bring to your doctor for testing.
3
Wash the bite site and your hands with warm soapy water.
Podiatry
Dermatology
Health in Good Hands™ EzraMedical.org · 718.686.7600
Women’s Health
Well Informed
Figures By Malka Sharman
SUNBURN STATS An estimated
An estimated
of American children suffered from sunburns in the summer of 2018
of American adults suffered from sunburns in the summer of 2018
Sunscreen rated as SPF 30 blocks
70% 37% 95%
The best protection is achieved by application
15-30 15-30
minutes
before exposure, followed by one reapplication
minutes
after exposure begins
Moderately pigmented skin has
6
times a greater chance to get sunburned than darkly pigmented skin
It takes a bit more than
32 Wellspring | July 2019
of the sunburn-causing UVB radiation
50%
Regular use of sunscreen with an SPF of more than 15 reduces the risk of melanoma (skin cancer) by
98%
of all skin cancer is related to exposure to UV ray
The sun’s rays are the strongest from
10 2 a.m. to
10 minutes
p.m.
of sun exposure to get burned
Sources: (CDC, American Academy of Dermatology)
WHAT TO EXPECT WHEN SUNBURN OCCURS: Peeling of skin usually lasts
3-8
Pain of sunburn is usually most extreme
6-48
days
hours after exposure
Peak redness of sunburn should last between
12–24
hours
GENERAL BURN STATS:
1.1
Medical assistance is needed if the sunburn blisters cover more than
It takes
20% of the body
3 seconds
to get burned from water at
140 °F
million
people in the United states suffer burn injuries every year that require medical attention
P 1 second
to get burned from water above
156 °F
It takes
10-21
days to heal a partial-thickness second-degree burn
The United States allocates over
$211 million annually to help children with burns
Tammuz 5779 | Wellspring 33
Well Informed
Health Ed By Laura Shammah, MS, RDN
Points for Carbs
Is this food group the monster it’s made out to be? Carbs are good for you, carbs are bad for you. You’ve probably heard it all, only you don’t know what to believe or to disregard in making your food choices. Take this quiz to find out how much you know about the food group that you may be afraid to touch.
1
True or False: Carbohydrates make you gain weight. Answer: False.
If you got this question correct, you’re off to a good start. If you got it wrong, you may very well be influenced by the bad reputation carbs have been getting in the dieting community — a mindset that you can change today. Of course, if carbs are consumed in unnecessarily large quantities, they could contribute to weight gain, but the same is true of any food.
Although carbohydrates have a bad reputation among dieters, carbs are your body’s main source of energy. The Institute of Medicine recommends that children and adults consume 45 to 65 percent of
34 Wellspring | July 2019
their total calories from carbs, or 225 to 325 grams of carbs daily when eating a 2,000-calorie diet. While choosing healthy carbohydrates can reduce your risk of chronic diseases, some types of carbs can cause health problems.
In my office, I do not follow these guidelines to a T. I believe that each client needs to be treated individually. I decide how many carbohydrates are necessary based on many factors, such as the client’s activity level, diet history, likes, dislikes, age, and weight.
Are Pretzels Your Favorite “Healthy” Snack?
2
Which of these is not a direct function of carbs? A. Help boost your mood, which is why not eating enough carbs can increase anxiety and depression
B. Help prevent weight gain — and even promote weight loss C. Necessary for hormone production D. Facilitate heart health Answer: C.
Don’t assume pretzels are a healthy snack because they are low in fat. They are a carbheavy, calorie-laden treat that is almost completely devoid of nutrients and is often high in sodium. In fact, you could get an entire day’s worth of sodium from one cup of pretzels.
Instead, stick to nutrient-dense snacks like almonds, walnuts, pumpkin seeds, or sunflower seeds. If you’re looking to lose weight, keep an eye on the serving size.
While carbs have many important functions in the body, these are primarily to provide the body with energy. Hormone production is more connected to protein.
Carbs have also been shown to sharpen memory, improve sleep patterns, promote digestive health and satiety, increase metabolism, improve athletic performance and muscle mass, and increase energy levels.
3
True or False: Fiber is a type of carbohydrate. Answer: True.
Fiber is a type of carbohydrate that can help reduce the risk of heart disease, obesity, gastrointestinal diseases, and diabetes, as well as enhance weight loss, according to a review published in a 2009 edition of Nutrition Reviews. To reap the health benefits of fiber, aim to eat 14 grams of fiber for every 1,000 calories you consume. This means if you eat 2,000 calories a day, shoot for 28 grams of fiber. Fiber-rich foods include nuts, seeds, fruits, vegetables, legumes, and whole grains.
Tammuz 5779 | Wellspring 35