Strategies for intentional living from experts who get it

Eat Your Way to Health

Dr. Jennie Berkovich

Itend to overuse the term “movement is medicine” because I genuinely believe that moving our bodies is one of the most impactful ways to promote health and prevent disease. But what about food as medicine? As we learn more about what is in our food as well as the effect food has on our bodies, the kitchen is becoming just as important to our health as the gym and doctor’s office.

Let’s be clear: Food doesn’t replace medication when it’s needed. A bowl of soup won’t cure strep throat, and honey isn’t a substitute for antibiotics. But certain foods do help the body heal, support the immune system, and lay the foundation for long-term wellness, especially during childhood, when kids are growing rapidly and building lifelong habits.

Take honey, for example. For kids over age one, a teaspoon of honey can be a soothing, effective remedy for nighttime coughs. It’s not just a home remedy; studies have shown that honey can work better than over-the-counter cough medicines for mild symptoms. It also offers antioxidants and gentle antimicrobial properties, and there are studies showing that honey can help reduce allergy symptoms. Of course, honey should never be given to babies under one due to the risk of infant botulism.

Another favorite? Turmeric. It stains countertops (ask me how I know) but has impressive health benefits. The active compound, curcumin, has natural anti-inflammatory and antioxidant properties. A pinch of turmeric added to soup, rice, or roasted vegetables won’t prevent illness on its own, but it’s a simple, flavorful way to support your child’s immune system over time. “Golden milk,” which is milk with turmeric (and sometimes honey and other spices), is a popular remedy for cold and flu symptoms as well.

And of course, there’s chicken soup. While it won’t cure a virus, studies suggest that warm, homemade chicken soup can help reduce inflammation in the upper respiratory tract, keep kids hydrated, and offer comfort when they’re feeling under the weather. In fact, in residency I presented a study showing that chicken soup was found to have antiviral properties. (I even made a pot of soup based on the recipe in the research study and passed out bowls as part of the presentation!). The mix of broth, protein, and vegetables makes it both soothing and nourishing.

Beyond these examples, the real “medicine” is in building a well-rounded diet day to day. That means plenty of colorful fruits and vegetables, whole grains, beans, lean proteins, healthy fats like those from fish or avocado, and fermented foods like yogurt to support gut health. These foods give kids the nutrients they need to grow, stay strong, and recover more easily when they do get sick.

On the flip side, it’s easy to worry about food intolerances or assume that certain ingredients like gluten or dairy are causing issues. But unless your child has a diagnosed allergy or medical condition, cutting out entire food groups can do more harm than good. Restrictive diets can lead to nutrient deficiencies, slow growth, and unnecessary stress around food. If you’re concerned that something in your child’s diet is causing symptoms, talk to your pediatrician before making big changes. In some cases, a short-term elimination may be helpful, but it should always be done with guidance and followed by reintroduction.

There’s no one magic food that will keep every cold or illness away. But when we nourish our kids with balanced, whole foods and a little extra care during sick days, we’re giving their bodies the tools they need to grow, heal, thrive, and keep on moving.

Dr. Jennie Berkovich is a board-certified pediatrician in Chicago and serves as the Director of Education for the Jewish Orthodox Medical Association (JOWMA)

What to Buy?

Tzippy Kraus

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ecause we follow the minhag of not purchasing clothing or items for a baby before birth, I’ve often approached the days leading up to delivery with some trepidation. Would the crib be ready for my little one when I returned home — often just 12 hours after birth here in the UK? Would I have the energy, or enough support, to buy the onesies, blankets, coat, or other essentials my baby might need?

My perspective shifted when I learned about Finland’s celebrated “Baby Box” program. Since the 1930s, the Finnish government has provided low-income families with a simple yet remarkable gift: a cardboard box filled with newborn essentials. Inside are items such as clothing, blankets, and hygiene products, but the most significant feature is the box itself. Equipped with a mattress and bedding, it becomes a safe and secure crib for the baby’s earliest months.

This idea inspired a healthier mindset for me. At its core, a newborn needs very little: a safe place to sleep, closeness, and care. Everything else — outfits, equipment, accessories — can be acquired gradually, in manageable steps.

It’s easy, especially today, to become overwhelmed by marketing and the pressure to create the “perfect” baby bedroom stocked with every possible gadget. Yet the Finnish model offers a valuable reminder: Simplicity often serves best. By focusing first on safety and comfort, parents can reduce unnecessary stress and expense and allow their baby’s needs to guide what comes next.

So pace yourselves. Provide a secure sleeping space, and let the rest unfold naturally. In time, you can build around your baby the clothing, tools, and comforts that truly support your family. After all, the essentials are far fewer than we’re led to believe, and the most important one is already within us: the ability to nurture with love.

Tsippy Kraus is a childbirth educator and birth trauma release practitioner. She also founded Birth Journeys Online, a pre-recorded online childbirth education course for Jewish couples.

Blend Gratitude with Compassion

Hadassah Eventsur

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he idea of using gratitude to help us feel more accepting of our daily tasks is a widely espoused one. After all, if we realize how lucky we are to have children to feed, a family to shop for, clothing to fold, the theory goes, we focus less on the drudgery involved.

As an ADHD coach, though, this isn’t something I focus on with my clients, and here’s why. People with ADHD have lower levels of dopamine, a neurotransmitter that impacts anticipating reward and new learning in their brains. Consequently, they will crave tasks that provide more opportunities for dopamine release.

Unfortunately, mundane, cyclical daily chores like laundry and cooking don’t provide much dopamine at all. When the ADHD homemaker then faces the expectation that they should be grateful and enjoy these tasks, it adds a layer of shame and judgment to the difficulty and can have the opposite effect, making the tasks even less appealing.

It’s often more effective to acknowledge when one does not enjoy a particular task, explore the reasons why, and learn strategies that work with the brain to improve motivational levels. Balancing gratitude with healthy doses of acceptance and compassion is often just the right blend that’s needed to manage the chores of daily life.

Hadassah Eventsur, MS, OTR/L is an Occupational Therapist, Certified Life Coach and founder of MindfullyYou, a program that supports Frum Women who struggle with Executive Functioning

(Originally featured in Family First, Issue 960)