20/09/2023
Your children think the world of you. Truly 🥰
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The Wellspring
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The Wellspring was created to educate and inform the community on topics related to health and wellness, as well as to promote healthy living.
The Wellspring Magazine is a monthly health publication distributed throughout the US and Canada. As the first magazine of its kind, The Wellspring was created to educate and inform the Jewish community on topics related to health and wellness, as well as to provide insights and suggestions to promote a healthy lifestyle. In addition to the informative content for adults, The Wellspring contains a
“Well of Youth” pullout, geared toward educating teens and children about various health and wellness subjects, as well as the “Eat Well” food section, which offers innovative, healthful recipes and nutrition tidbits. The Wellspring’s staff is comprised of seasoned nutritionists, personal trainers, and talented writers, who collaborated to set a new standard in the health and wellness media arena.
18/09/2023
Let's demystify! 💡
Myth: Being in the cold weather with wet hair
makes one sick.
Fact: Does your ten-year-old love her early morning bath routine? Are you worried about her heading outdoors with wet hair? This myth is dangerously logical, but incorrect nonetheless. Twenty years ago, researchers tested the hypothesis that chilling the body increases one’s chances of being infected with the common cold. In the study, 180 healthy people received a foot chill, and were then asked to score common cold symptoms immediately after the chilling and twice a day for about a week. Their results? The only participants who reported that they developed a cold were those who suffered from frequent colds each year. The others? They were all clear, feeling healthy as ever. So don’t worry about that freshly washed, dripping wet hair. You’re in the clear. Going out with wet hair will only bring on the symptoms if the virus is already in the body. So, if your child is more susceptible to colds
and suffers from them significantly each year, you may want to be careful. Otherwise, exposure to chilling is harmless.
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13/09/2023
Wake-ups can be tough. Here’s one delicious-smelling oil blend that works wonders toward making the adjustment somewhat easier. Spray the kids’ (and your own) rooms with this energizing blend.
In a 6-oz bottle, combine:
20 drops peppermint oil
8 drops rosemary oil
8 drops grapefruit oil
Fill to top with water, leaving just enough room for shaking the blend.
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11/09/2023
Reading has many cognitive and creative benefits. Read up to find out 🙃
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07/09/2023
Prep these Vegetable and Cheese Quesadillas in advance for a delicious, hearty breakfast ✨
4 large tortilla wraps, cut in half
1 Tbsp olive oil
1 red or yellow pepper, diced
1 purple onion, diced
1 cup chopped broccoli florets 4 large eggs, beaten
Salt and pepper, to taste
1 cup shredded cheese
Heat a skillet over medium heat, add olive oil, and sauté diced peppers and onions until soft. Add chopped broccoli florets and cook for an additional 3–5 minutes. Add beaten eggs to skillet and scramble until cooked through but still soft. Season with salt and pepper to taste. Place one tortilla half on a flat surface. Sprinkle 1⁄4 cup shredded cheese over center, and place 1⁄4 egg mixture over cheese. Fold left side of tortilla toward center, over mixture, then fold right side of tortilla over left. Press down gently. You should end up with a triangle-shaped quesadilla.
Repeat with remaining tortillas.
Storing:
Wrap quesadillas in plastic wrap or aluminum foil and place in a ziplock bag or airtight container. Store in refrigerator for up to 4–5 days or in freezer for up to 2–3 months.
Reheating:
Remove desired number of quesadillas from freezer and let thaw in refrigerator overnight. Pop into a toaster oven/Betty Crocker for several minutes, until tortilla gets crispy and cheese is melted.
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05/09/2023
🍁 Back to School Issue is here!
🍁 DIY essential oil back-to-school blend
🍁7 healthy breakfast ideas
🍁 Parenting tips for children who struggle to read
🍁Intuitive eating timeline
🍁Natural teething relief for babies
and more! Check it out.
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30/08/2023
Know the feeling you get when it's evidently clear that you've just eaten a lot more than you can handle? Try these simple hacks ☕
1- Keep liquids at room temperature while eating, avoid cool drinks. Try to avoid drinking until after your meal.
2- Diet is key. Less sugar, more fermented foods & fruits 'n veggies!
3- Fresh ginger & ginger tea can work wonders.
4- Aloe vera is super healing and calming to an inlamed digestive tract. Apple cider vinegar, fennel seeds, and coconut water can also do magic. Teas, accupressure and so many more different ways to heal a sore tummy. Read more!
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28/08/2023
Embracing that crisp fall weather with this warm hot quinoa cereal 🍂
Toppings:
1 cup cubed sweet potato
1 cup cubed red apple or pear
1 cup cubed peach or red grapes halved
1 Tbsp maple syrup
1 tsp cinnamon
Salt to taste
Small wedge of avocado, finely cubed and lightly salted
2 Tbsp chopped pecans
Milk Base:
1 cup milk
1½ tsp cinnamon
¾ tsp lemon juice
¼ tsp vanilla extract
¼ tsp maple syrup
1 cup cooked quinoa
Roast sweet potato in a Betty Crocker pizza maker (or oven) for approximately 8–10 minutes. Season with salt. Add apples/pears, peaches/grapes, maple syrup, and cinnamon and roast for another 8–10 minutes or until soft. Meanwhile, heat up milk, cinnamon, lemon juice, vanilla extract, and maple syrup on stove top, mixing well. Add cooked quinoa. Pour heated milk and quinoa into two bowls. Top with roasted fruits. Finish off with fresh avocado and pecans. For a sweeter option, drizzle with more maple syrup.
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23/08/2023
From the inbox:
Question:
After having read in Wellspring about the importance of supplementing with probiotics while on antibiotics, I recently followed this advice. I’m happy to report that I had none of the usual stomach cramps or yeast infections that appear when I’m on antibiotics. I also felt less hungry, less bloated, and calmer. Is it safe to continue taking a probiotic supplement even after I finish my medication? If so, which brand should I use? And what dosage is right for an adult?
Answer:
I’m happy to hear that your body took well to the probiotics baruch Hashem, and that you experienced various positive effects from the supplementation. It is completely safe—and even beneficial—to take probiotics as part of your daily supplements. Probiotics, as you probably know, restore the balance of friendly bacteria in the gut, which aids digestion and keeps germs out of the body to avoid illness and viruses. Now that you’ve witnessed their benefit, by all means, continue taking them. Regarding the brand and dosage, it’s best to ask your nutritionist or physician to recommend the proper strength for you, based on your age and other factors. On the topic of probiotics, readers might benefit from knowing that they can request a probiotic for themselves or a loved one who’s in a hospital and receiving medication, whether orally or intravenously. Probiotics can help avoid many side effects of medication and keep a patient as safe as possible in a hospital setting. This is something that’s worthy of discussion with one’s doctor.
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21/08/2023
Sometimes high-intensity workouts are not the answer. The key is varying our workouts and listening to the body’s response to the stress we’re putting it under during our workouts. Less is sometimes more.
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16/08/2023
Let's demystify! ☀
Myth: It’s perfectly okay to get a nice suntan as long as you don’t get burned.
Fact:
You may like your summer glow (we all do!), but let’s face it: tanning is not healthy. When skin is exposed to ultraviolet (UV) radiation, it produces more melanin, the pigment that causes tanning, as a protective response. This is a clear indication
that the skin has been damaged. The World Health Organization (WHO) classifies UV radiation from the sun and tanning devices as a human carcinogen due to the overall damage it can cause. As the Skin Cancer Foundation notes, a tan, whether
gotten on the beach, on a poolside chair, or through incidental exposure, is detrimental for skin health. Moreover, research shows that UV radiation accelerates skin aging, leading to premature wrinkles, age spots, and loss of skin elasticity. Therefore, a tan is not harmless; rather, it's an indicator of skin stress and damage. Be smart this summer and remember that while the beautiful tan won’t last, its effects can. Ample protection is the way to go.
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14/08/2023
With temperatures peaking at this time of year, adequate hydration is critical, especially if you’re spending a lot of time outdoors. Try this Hydration Power Drink!
The salt in this recipe helps the body retain fluid to avoid hydration. Dehydration may cause young children to develop a fever or become lethargic, so pay attention to their hydration levels as well.
Add to a half-gallon of spring water:
juice of 1/2 lemon
1/4 tsp Himalayan salt
sweetener, such as honey or stevia
Shake well and sip throughout the day.
*Note: never feed honey to a child under one year of age.
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09/08/2023
A new take on the age-old topic. Early rising.
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07/08/2023
See it in the store but want to try it for yourself? Try the beet gravlax below and don't look back 😍
Cure:
1 Tbsp allspice seeds
1 Tbsp coriander seeds
1 Tbsp juniper berries
1 Tbsp whole black peppercorns
2 cups sugar
1¾ cups coarse salt
1 Tbsp beet powder (or 1 grated beet)
Salmon:
1 center cut of salmon, skin removed (the width of 6–8 slices)
1 bunch fresh dill
Use a mortar and pestle or a spice grinder to coarsely grind the allspice,
coriander, juniper berries, and peppercorns. In a bowl, mix ground spices with sugar and salt. Divide cure mixture in half and set aside. Wash salmon thoroughly and pat dry with paper towels. Spread half of cure mixture evenly over bottom of a lined baking pan and place salmon over it. Top with dill. (If using grated beet, spread it over salmon together with the dill.) Add remaining cure mixture, covering salmon completely. Wrap pan tightly with plastic wrap and refrigerate for 12 hours. Remove salmon from cure. Rinse thoroughly and pat dry with paper towels until fully dry. Discard any remaining cure mixture and rinse the dish. Sprinkle beet powder over salmon. (If using grated beets, skip this step.) Cover salmon with plastic wrap and place in refrigerator overnight. Slice thinly when serving.
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01/08/2023
Hot off the press☀
More on... ☀early rising and how to make it happen- and finding the joy in it.
☀ DIY hydration power drink
☀ Myth buster- tanning in the sun is only harmful if I get burned.
☀ 6 fun ways to hydrate
☀ Quinoa sesame energy bar giving you the boost you're looking for
☀ Natural solutions for indigestion
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31/07/2023
Tick season is upon us and while you're enjoying the great summer outdoors, here's your reminder to be vigilant 👀
This all-natural tick repellent contains properties that keep those naughty parasites away. Instead of buying a commercially prepared spray that’s likely to contain DEET, a harmful chemical, put together this easy and inexpensive blend.
In a 4-oz spray bottle, combine the following:
½ oz thieves oil
5 drops geranium oil
10 drops lemongrass oil
Fill the bottle with water and shake well. Apply to clothing and exposed skin before
hiking or playing in wooded areas.
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26/07/2023
Summer picnics just got better with this refreshing mango lemonade 🍹
4 ripe mangoes, peeled and diced
1 cup lemon juice
6 cups cold water
2–4 Tbsp honey or maple syrup (adjust to taste)
Ice cubes
Fresh mint leaves for garnish (optional)
In a blender, blend mango and lemon juice until smooth and well combined. Pour mango-lemon mixture into a pitcher. Add cold water and 2 tablespoons honey or maple syrup to pitcher and stir well. Taste mixture and sweeten according to preference. Stir until sweetener is well incorporated. Add a handful of ice cubes to pitcher.
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24/07/2023
Ever heard of hypertension (high blood pressure)? Know someone who has it? Have it yourself? Read further to see some easy remedies that'll calm it down.
🌶 Chili peppers! Packed with capsaicin, which helps blood vessels expand and improve blood flow.
🍫 Dark chocolate. Cacao has high concentrations of flavanols and magnesium, and its cardiovascular benefits have been widely studied.
☀ Turmeric is rich in curcumin, which, like capsaicin found in chilies, is anti-inflammatory and also expands blood vessels.
🍵 Hibiscus tea has been clinically proven to lower high blood pressure. (Have some after the cayenne concoction to relieve the burning in your mouth and enjoy double benefits!)...
and so much more! Read up in the recent Wellspring Issue to find out the secrets to saying goodbye to hypertension.
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19/07/2023
You do you.
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17/07/2023
Let's demystify! 🤔
Myth: Give it 30 minutes after your meal before jumping into the pool.
Fact: Summer’s here, and with it comes a reiteration of all those myths related to swimming. Were you told that your cramps were a result of the meal you had too close to your swimming hour? There is no scientific evidence to support the idea that swimming immediately after eating leads to cramping. It’s generally advisable to listen to your body and avoid strenuous activities if you feel discomfort, but waiting for a specific amount of time is unnecessary. While we’re on the topic of swimming, here’s one more to debunk. If you thought you can’t get sunburnt in the water, here’s the truth. Water can reflect and intensify UV rays, increasing the risk of sunburn, so make sure you’re well protected.
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12/07/2023
Keep the ticks away with this DIY tick repellent, minus the DEET! 🌱
In a 4-oz spray bottle, combine the following:
½ oz thieves oil
5 drops geranium oil
10 drops lemongrass oil
Fill the bottle with water and shake well. Apply to clothing and exposed skin before
hiking or playing in wooded areas.
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10/07/2023
Can mother's milk improve brain power? Read more💡
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05/07/2023
Turn down the heat and turn up the fun with these refreshing & healthy popsicles ☀️
Pineapple Passion
1½ cups pineapple cubes
¼ cup passion fruit
½ cup pineapple juice
Blueberry Mango
1½ cups blueberries
¾ cup mango
½ cup orange juice
¼ cup water
Strawberry Apple
2 cup strawberries
½ cup apple juice
1 squeeze of lemon
1 Tbsp honey or maple syrup (optional, for added sweetness)
For each of the flavors, blend all ingredients in a high-speed blender until smooth. Pour mixture into popsicle bags—use a funnel to make it simple and mess free. Seal the bags and freeze.
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03/07/2023
💚 Our July issue is out! 💚
💚What to expect- weight maintenance during pregnancy
💚FYI- Hypertension
💚 Preventing Lyme disease during this summer outdoors
💚 Healthy summer popsicle recipes
💚 Consistent bedtimes
and more! Grab your Wellspring today.
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28/06/2023
Let’s bust out those colorful summer salads, starting off with this beauty🥗
Maple Dijon Grilled Chicken Salad
6 boneless chicken thighs
2 Tbsp olive oil
Marinade
⅓ cup olive oil
¼ cup maple syrup
¼ cup mustard
¼ cup apple cider vinegar
1 garlic cube
½ tsp salt
¼ tsp black pepper
Salad
2 peaches, sliced into wedges
1 pkg baby spinach leaves
½ cup fresh blueberries
½ cup cherries, pitted
½ cup sweet pecans
¼ cup scallions
Optional: 1 chili pepper, sliced
Place all marinade ingredients in a ziplock bag, then add the chicken. Marinate for one hour at room temperature or overnight in the fridge. Once chicken has been marinated, remove from bag and set marinade aside. Heat a gas grill on high heat (alternatively, you can use a grill pan) and use tongs to lay the chicken on the grill. Sear for 10 minutes, flipping chicken after five minutes. Remove and set aside. Spray peaches with oil and place on grill on medium heat for 3–4 minutes. Place remaining marinade in a saucepan over medium heat, bring to a boil, and cook for 5 minutes. Place all salad ingredients in a large salad bowl and toss with cooked marinade. Top salad with grilled chicken.
Yield: 4–6 servings
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26/06/2023
Let’s demystify!
Myth: Drink eight glasses of water daily to keep your body hydrated.
Fact: There is no one right number; adequate hydration even varies for each person per day.
With summer up ahead, this is the perfect time to debunk one of the most widely accepted myths. Yup, about the fixed eight glasses of water. Many of us subconsciously ascribe to the misconception that eight is the magical number, but in truth, there’s no science to prove that eight it is. Some experts have argued that this widely-held belief is not even rooted in science. According to a study published in Science, for most healthy adults, drinking eight cups of water a day is completely unnecessary. The research found that our water needs vary greatly based on age, movement, and food consumption. So how much water is just right? The answer is simple. It’s not about a particular amount, as our hydration needs vary from day to day depending on an array of variables, including temperature, level of activity, and the amount of food-derived hydration (and dehydration, such as after eating foods high in added sugar). Thus, the advice is to drink when you’re thirsty. Bear in mind that hydrating with foods that have a high water content is also important, so stock up on all those fruits and vegetables as the temperatures keep rising.
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21/06/2023
Unconditional love. First and foremost.
Read more of the newest Wellspring to get the scoop.
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19/06/2023
Mindful meditation is a great way to relax and reboot. This one’s for non-ADHD adults and ADHD adults alike.
R: Recognize what’s happening. Simply notice the emotion is there.
A: Allow it to be just as is. That means you don’t have to fix the emotion
immediately.
I: Investigate. Look at the sensation. Pay attention to it in a curious way. How is my body feeling with this emotion? What associations are coming up? What images and what thoughts surround it? Any memories being triggered?
N: Non-identification, or rest in natural awareness. This means not taking the emotion personally. Neutralize the emotion by thinking of it as “the anger, the sadness, the fear” instead of “my anger, my sadness, my fear.” By not identifying with these emotions so personally, we can be present and investigate them better.
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14/06/2023
Did you know that oils can actually help fight dandruff? 👇
1- Tea tree oil, coconut oil, olive oil, and jojoba oil are just some of the many oils that can help relieve that itchy scalp.
2- Massaging lime/lemon juice can do wonders to soothe dandruff.
3- Apple cider vinegar, beaten eggs, neem, tissue cell salts, can help too! Open the refrigerator, the remedy is probably right there.
4- Calming down, meditation, and relieving overall stress can do wonders too!
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13/06/2023
Learn about the numerous health benefits behind ancient Chinese medicine with Dr. Yael Tusk, DACM.
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We’re excited to let you know that our June issue is now on newsstands or available in e-mag format on our website. So what will we be treating you to this month? Check out the cover! Lots of good stuff. _ #kosher #Kosherfood #healthy #shabbat #shalom #magazine #jewish #jewishfood #kosherrestaurant #heimish #frum #health #fitness #wellness #healthy #healthylifestyle #motivation #workout #gym #fit #love #lifestyle #nutrition #training #covid
The Wellspring May Issue is on Newsstands today! •What’s really going on in hospitals? • How screen time impacts a child’s self regulation • Sourdough toast, Tahini Brownies and Cauliflower Tacos and other healthy food trend _ #healthy #healthylifestyle #healthyfood #healthyliving #healthyrecipes #jewish #kosher #kosherfood #kosherfoodie
This gorgeous charcuterie board is the perfect way to switch things up at your Purim Seuda! 📸: @foodiebliss_yossi and @malkylevine On the board: Variety of cured salami Pickled tongue Beef jerky Whole grain mustard Mini gherkin pickles Coleslaw Caramelized onions Roasted garlic Roasted cherry tomatoes 2 baguettes 1 bunch of fresh dill Mini hot peppers Maldon sea salt Arils of one pomegranate Hot sauce _ #charcuterieboard #board #foodboard #meatboard #purim #purim2020 #jewish #kosher #kosherfood #kosherfoodie #purim
Our 50th issue is out! _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: I don’t want my kids to overdose on candy! _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: Stop with the crackling! How adults with sensory issues handle manage the Purim Hulllabaloo and all year round. _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: Stop with the crackling! How adults with sensory issues handle manage the Purim Hulllabaloo and all year round. _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: Stop with the crackling! How adults with sensory issues handle manage the Purim Hulllabaloo and all year round. _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: Kidney Stones - managing pain and finding relief. _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: Kidney Stones - managing pain and finding relief. _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: My table - what’s your last Chometz item to go? _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: For Venishmarten founder Rabbi Leib Irons, the community health is a personal project. _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: Unmasked - what goes on behind the scenes at OA? _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: Heart to heart: almost every interaction with my children is negative! _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
Our 50th issue is out! 🌟: Check out Seasoned’s mouthwatering nutrition-packed food boards! _ #kosher #kosherfood #kosherfoodie #purim #naturalhealth #natural #healthylifestyle
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