arts&life
eat right now
5778!
May it
be your
healthiest
fast yet.
Stacy Goldberg
Columnist
44
September 21 • 2017
F
or many Jews, Yom
Kippur is an emotional
yet cleansing day for
the mind, body and soul. For
some, it is dreaded because
of the traditional fast that we
endure.
There are many ways to
make it a mindful and easy
experience, as well as an
important family tradition.
While fasting is a principal
component of Yom Kippur, if
you have any medical, physi-
cal or emotional concerns, it
is recommended to discuss
fasting with your physician
and/or rabbi prior to Yom
Kippur.
At this time of year, it
is wise to make the best
medical decision for you and
your family members. This
includes children, pregnant
or breastfeeding women, the
elderly and anyone who may
make themselves sick by fast-
ing. According to the Joslin
Diabetes Center at Harvard
Medical School, this also
includes patients with poorly
controlled diabetes and spe-
cifically people with Type 1
diabetes who take insulin or
Type 2 on a mixed insulin
regimen, or those who often
have very high or very low
blood glucose levels.
If you do plan to perform
this mitzvah, here are some
healthy tips to make your
fast easy, soulful and as
pleasant as possible:
Hydrate well and often,
jn
starting weeks prior to Yom
Kippur. It is important to
begin your fast in a well-
hydrated state. Be sure to
drink at least 64 ounces of
water per day beginning at
Rosh Hashanah and con-
tinue after your fast for sev-
eral days. If water is hard for
you to consume, add lemon,
fresh fruit or other low-sugar
beverages without artifi-
cial colors or sweeteners.
Coconut water is another
hydrating option pre-Yom
Kippur.
Avoid excess caffeine,
including sodas, teas and
coffee before and after the
fast. Taper down your caf-
feine intake several days
prior to your fast if necessary
to avoid withdrawal symp-
toms such as headaches and
nausea. This may also be a
good time to evaluate your
regular caffeine consumption
if you are drinking excess
amounts.
Limit your excess sugar
and refined carbohydrate
intake beginning at Rosh
Hashanah and even during
the break-fast. You may be
tempted to indulge in sweets
such as babka, sponge cake
and sour cream coffee cake
during your meal; however,
you may experience an upset
stomach or feel lethargic later
that evening or even the next
day. Keep dessert light with
fresh fruit and a small piece of
your most favorite treat.
Avoid drinking alcohol
prior to your fast. If you do
choose to drink, limit your
intake to one serving of
alcohol — such as one glass
of wine. Again, be sure to
hydrate well, especially if
you are choosing to drink
alcohol at your break-fast
meal. Alternate alcoholic
beverages with eight ounces
of water.
Limit salty foods before
your fast, such as Chinese
food, sushi, stir fry, pickled
and smoked foods, processed
cold cuts such as deli meats,
high-sodium soups, tomato
sauces and frozen foods.
Instead, choose low-sodium
versions of your favorites or
stick to a homemade meal in
which you can be in control
of the salt shaker.
Eat a normal size meal
the night before and fill your
tummy with foods that are
easily digestible. Be sure to
include veggies, complex
carbs, protein and healthy
fats to keep you feeling full
and satisfied. Avoid meals
that are centered around
carbohydrates, such as heavy
pastas and deep-dish pizzas.
While your break-fast meal
may be filled with your tradi-
tional favorites, refrain from
overdoing it and stuffing
yourself. Eat small portions
and limit your sugary carb-
heavy choices (think bagel or
kugel — or half a bagel and a
small serving of kugel).
Be sure to eat a protein
source with your break-fast
meal to stabilize your blood
sugar. If you are vegan, veg-
etarian or gluten-free, you
may want to plan ahead to
ensure your host is aware
of your dietary needs and
has food options available
for you. If they are unable
to, bring your own meal to
ensure you can break the fast
comfortably.
Limit the “I’m hangry”
(hungry + angry) talk at
synagogue, with your friends
and especially your kids.
Instead, focus on the posi-
tives of fasting during your
holiday and divert your
attention to something
pleasant. If you are sur-
rounded by family members
whining about their hunger,
simply remove yourself from
the situation.
Be sure to move your
body (not just in services) by
taking a light walk or spend-
ing time outdoors.
Last but not least, you may
also want to take a power
nap to ease your fast!
Shanah Tovah! •
Stacy Goldberg is a nationally rec-
ognized nutritional consultant,
registered nurse and the CEO of
Savorfull (savorfull.com), a Detroit-
based company that sources
healthy, allergen-friendly foods
and provides nutrition-consulting.
Savorfull is part of the Quicken
Loans Family of Companies.
NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU
SHOULD ALWAYS SPEAK WITH YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL
OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.
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