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Seven Steps To An Easy Fast

Rabbi Shraga Simmons
I aish.com

asting for 25 hours on Yom
Kippur is undeniably dif-
ficult. But there is one thing
that can make everything easier:
Hydration.
Most people think the challenge of
fasting is feeling "hungry" In truth,
avoiding thirst is much more impor-
tant. With proper hydration, not only
do you avoid the discomfort of thirst,
but you also swallow more frequently,
so your stomach does not feel as
empty.
Fasting is easier if you prepare
your body in advance. Here are seven
simple steps to maximize your hydra-
tion on Yom Kippur — leaving you
with more strength and energy to do
the truly important spiritual work of
the day.

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The nausea and headaches that many
people experience during a fast are
often the result of caffeine withdraw-
al. Prepare yourself by reducing caf-
feine intake in the days leading up to
Yom Kippur — and then stop caffeine
altogether 24 hours before the fast.
2. Pace yourself.
The morning before Yom Kippur,
start with a large breakfast — based
on cereals, breads and fruits. It will
provide good energy during the day,
yet these high-fiber foods will be far
downstream by the time of the pre-
fast meal when you'll want a hearty
appetite.
Eat a moderate lunch, early enough
so that you will have an appetite for
the final meal before the fast. Start
the final meal at least an hour before
the fast begins, so there is no rush to
eat quickly.

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3. Avoid thirst-inducina
foods.
Avoid anything that will cause your
body to get rid of water. Chocolate,
tea, cola and coffee should be avoid-
ed. Alcohol is also a no-no. Avoid
salty foods such as pickles, cold cuts,
cheese, canned fish, smoked fish and
the Jewish comfort foods: chicken
soup and brisket. Fresh fish and
boiled chicken are good alternatives.

4. uaras over protein.
Plan the menu of the final meal so
that it emphasizes carbohydrates and
low-salt foods like pasta, potatoes,
rice and bread (preferably brown rice
and whole-wheat bread). These car-

bohydrates bond with water, which
your body can "drink" when it needs
to during the fast.
Salads and other high-fiber foods
should be minimized, since they
travel quickly through the digestive
system and provides little long-term
satiation.
The final meal should include only
small amounts of protein, which
actually attracts and leaches water
from your tissues.

5. "Camel up."
The key to an easy fast is to super-
hydrate. Starting 24 hours before the
fast, drink one cup of water every
hour. Throughout the day, consume a
lot of beverages. This will not fill you
up, since liquids are absorbed quickly.
Yet it will ensure that you've absorbed
enough fluids during the day to start
the pre-fast meal well hydrated.
Don't drink syrupy beverages,
which provide empty calories. Best
bet: pure H20. Second best: diluted
fruit juice. Throughout the day, you
can munch on water-rich foods like
watermelon, melon and grapes.
At the final meal, drink a few
glasses, because many foods need
extra water to be digested properly.
For dessert, substitute sweets with
watermelon or other water-retaining
fresh fruit. Finally, drink a cup of
warm water to put a smooth finish on
your pre-fast prep.

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A large part of successful fasting is in
the mind.
Talking about your hunger will
only focus your attention on food and
make things more difficult. When
you think about food, your body pre-
pares itself metabolically to receive
the food, causing the sensation of
hunger.
The key here is to distract your
mind from food. Fortunately, Yom
Kippur provides plenty of opportu-
nity to be involved in the important
task of teshuvah — spiritual self-
improvement. The more you immerse
yourself in prayer, the less you'll
think about food.

I Lel
May the coming year be filled
with health, happiness and prosperity
for all our family and friends.

Kaufman Family
Karen & Jerry
Lisa ET Loren
Emma, Andrew, Sean ST Jonah
Brian & Sabrina
Jadyn, Kendyl ST Reese

May the New Year
bring to all our friends
and family
health, joy, prosperity and
everything good in life.

Rosh Hashanah

2014
5775

Steven, Merle and Michael
Band

May the New Year
bring to all our friends
and family
health, joy, prosperity and
everything good in life.

Rosh Hashanah

2014
5775

4

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Freak the fast wisely.

Even those who have prepared well
for the fast will be hungry afterward.
Be sure not to eat too quickly at the
post-fast meal. Begin with fruit or a
glass of juice. These put sugar into
the bloodstream and occupy space in
the stomach, discouraging you from
eating too rapidly.

Karen & Jeffrey Kraft
Aimee, Matt & Andrew Spatzner
Elissa & Chet Evans
& Rachel

❑

September 25 • 2014

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