Author: Rabbi Ungar

What a Vegetarian Wants…at Passover

Not this…well, at least not only this.

Passover is not that far away and if you, like me, are planning your menus for the week–and in particular for the Seders–you may be wondering if there are ways to feed your vegetarian guests (or self) that will be satisfying and delicious.

Unfortunately, most web searches turn up recipes that look great but are not necessarily healthy (fried) or that contain little or no protein. Some of them contain dairy products which would traditionally not be served at a meal where meat is being consumed. While others feast on chicken, brisket or salmon, vegetarians often get short shrift. At best it might be a vegetable dish, and at worst: “here Morrie, have some more Karpas!” Just vegetables won’t cut it. Plan ahead now.

Admittedly, finding Kosher for Passover plant-based protein sources is not easy. During the rest of the year, vegetarians often depend on legumes (peanuts, beans, etc.) for their protein, but many Ashkenazi Jews (those of Central and Eastern European descent) do not eat legumes on Passover.

Image result for legumes

Several years ago, the Rabbinical Assembly (the organization of the rabbis of the Conservative Movement) put out a Teshuva (responsum) saying that it is okay for Ashkenazi Jews to eat legumes (called Kitniyot in Hebrew); still there are many who avoid them. To read the responsum, click here:
https://www.rabbinicalassembly.org/sites/default/files/assets/public/halakhah/teshuvot/2011-2020/Golinkin-Kitniyot.pdf. Note that there are also opinions in the Conservative Movement that do not permit Kitniyot.

If you are eating Kitniyot (and so might your guests) many of your problems are solved. Most recipes that are used during the year can be converted to Passover recipes; ask your local rabbi for assistance on this if you are not familiar with the rules.

For those who still do not eat Kitniyot, creativity is called for. Luckily, most authorities (even the most traditional) allow quinoa which is a good source of protein; tree nuts are also allowed. In the coming weeks as Passover approaches, I will share some recipes that I have used and are appropriate to serve to guests at a Passover Seder: fancy, protein-filled, and not too difficult to prepare.

Until then, make sure to ask your guests what their requirements are for Passover so that no one goes home hungry…which is, of course, one of the worst sins you can commit! 🙂

Simple Rules for Fitness

Several years ago an associate recommended to me the book, Simple Rules: How to Thrive in a Complex World by Donald N. Sull and Kathleen M. Eisenhardt. Although the book is really directed at the business world, it has applications far beyond that field.

The argument made by Sull and Eisenhardt is that often we seek complex solutions to problems (or we don’t seek them, but they end up being the solution we go with) when simple rules can serve just as well. The process involves getting down to the roots of the problem–understanding what is truly at work–and then applying a consistent set of rules that correspond to the values/qualities/outcomes we seek.

For example, if someone is looking for a person to fill a position at a company, s/he may receive hundreds of applications. That person may put together a team to go through the applications to find candidates who might fit. Those applicants can then be re-reviewed, etc. The Simple Rules philosophy would have him/her set very limited criteria (just a handful or less) and eliminate all those who do not fit from the get go. This cuts down on the amount of work and speeds up the process, while leaving little room for subjectivity. This is, of course, not a perfect approach…but we do not live in a perfect world. We live in a complex world, and sometimes the best approach is to simplify.

What does this have to do with fitness? Often when individuals seek to improve their fitness they come up with plans that are too complicated; they become more trouble than they are worth. Take a diet plan, for instance; counting calories, weighing portions, keeping track of calories burned in exercise might be too much for some people–especially those starting out. It is intimidating and overwhelming. The Simple Rules approach would say “come up with a few behaviors to change that are simple;” base them on an honest assessment of where you think your weaknesses are. Examples could be: it’s ok to fill my plate, but no seconds; eat out only once per week; no “grazing” after dinner; or no calories from drinks. These are not complicated and don’t require overthinking. Choose a few and change the behavior.

When I started to get more serious about my own fitness, the Simple Rules philosophy was central to my initiative. I started by committing to seeing a personal trainer for an hour each week, doing cardio at least 4 times a week for 30 minutes, and not eating after dinner (except for very special occasions). The results were easy to see and I could sense the progress. Over time, I have changed the rules, but always kept them to a few, and simple enough that I don’t need a paragraph to express it.

What do you think? Simple Rules…too simple or simply a wonderful idea? At the very least, I think it’s worth a try for those who find diet and exercise to be too overwhelming/complicated/intimidating.

Intermittent Fasting

Today we will skip “Recipe Wednesday” because it is the Fast of Esther; this fast day runs from sunrise to sunset and commemorates the fast that Esther and the Jewish People undertook before her meeting with King Achashverosh.

There has been a lot written about fasting over the last few years, and much of it is promising. Research indicates that intermittent fasting (not a complete fast, but fasting for parts of the day or parts of a week) may not only help with weight loss, but lower insulin levels in diabetics and pre-diabetics. T

I have been following my own form of intermittent fasting for several years now. Once dinner is over–whenever that is–I stop eating. Before I put this “rule” in place, I used to graze all night long to the tune of hundreds of calories. My eating does not take place 24/7 but is now limited to certain times of the day. Note that others have their own systems. I know of some folks who eat from 7-9 am, 12-1 pm and then from 5-8 pm; there is no snacking between those periods.

The attached article from Harvard was published last year and gives a pretty clear summary of the latest findings, as well as what exactly intermittent fasting (IF) is. As I mentioned above, there is more than one model for IF. Do some research and see if this is something that you might want to try yourself.

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

In the meantime, wishing those of you who are fasting a Tzom Kal, an easy fast…and a Happy Purim!

Tonight’s Purim Workout

This is the workout that I did this evening. It is based on the Book of Esther, and is annotated to explain the rationale behind each exercise from the story of Purim.

Try it out! It was a very schvitzy experience for all of us.

Purim Workout I – Hamantaschen Buster

Rabbi Michael Ungar

50 minute workout

Tabata:  40 seconds work, 20 seconds rest; each superset completed twice, followed by 90-second rest.  Total of six rounds of supersets (plus warm-up and cool-down)

Equipment needed:  mats, dumbbells, medicine ball, kettle bell

Achashverosh’s party – to reflect the party we stretched and danced for 1 minute to Hebrew Workout music from Spotify. King Achashverosh threw a party at which he asked his queen, Vashti, to dance. She refused so she was banished and the king searched for a new queen.

Warm-up:   Stretch & Dance

Beauty pageant – Not exactly politically-correct, but the king held a pageant to find a new queen. He chose Esther who (unbeknownst to him) was Jewish. The lunges represent the walk down the runway that pageant competitors do; Warrior 3 is like talent competition; floor hip abductions are because Esther managed to get a “leg up” on the competition.

Walking lunges with dumbbells

Warrior 3 (lean forward, balance on one leg, arms forward)

Floor Hip Abductions (on side, raise upper leg – each side 20 seconds)

Mordechai discovers the plot while sitting at the gate – Mordechai overhears a plot to kill the king and reports it to the authorities; he is not rewarded, but his deeds are recorded in the king’s records. Sit-ups because the plot had have caused Mordechai to sit up; single-arm side bends because it looks like you are listening in when you do these; the Russian twist because…well…so many twists to the story.

Sit-ups

Dumbbell Side bends (one arm with dumbbell, other at ear)

Russian twists with weighted ball or kettlebell

Mordechai won’t bow to Haman – Haman, the king’s vizier was a power-hungry guy and no friend to the Jews. He had quite an ego and demanded that everyone bow down to him. The bent-over dumbbell rows represent those who did bow down; the upright rows or presses represent the Jews who would not bow down; the supermans because Mordechai was a super guy!!

Bent-over Dumbbell Rows

Upright Rows or Dumbbell Overhead Presses

Supermans

Haman plans to kill the Jews – Haman was so incensed by Mordechai’s and the Jews’ refusal to bow to him that he convinced the king to allow him to kill all the Jews with the excuse that they were different and not loyal to the ruler. Lots (in Hebrew, Purim) were drawn to determine the day it would happen. To represent his evil plot, this is the most evil superset in the workout; no one was killed in the workout, but it was close!

Burpees

Kettlebell swings

Push-ups

Esther intercedes – Mordechai knew the only way to save the Jews was to have Esther speak to her husband, the King. This would involve her revealing her true identity. It was a gamble, but Mordechai convinced Esther to do it. Her fear and ambivalence are reflected in shrugs; the front raises represent the king raising his scepter (a sign of his allowing her to speak); the hammer curls represent the strength Esther needed to confront the king and challenge Haman.

Dumbbell shrugs

Dumbbell Front Raises

Bicep Hammer Curls

The Jews are victorious – The king could not rescind the decree to have the Jews killed, but allowed the Jews to defend themselves. This prevented their being destroyed; Haman and his sons were hanged and the Jews were, once again, victorious. The squats represent our enemies who were reduced to squat; we crushed our enemies; and the tricep kickbacks? A reminder of the three-cornered hat worn by Haman that is the basis for the three-cornered Hamantaschen pastry we eat on the holiday.

Dumbbell Squats

Dumbbell Skull Crushers

Tricep Kickbacks

The Celebration – After a tough workout, there is no better way to celebrate than to cool down and stretch it out. And that is a workout based on the Book of Esther and the Purim Story!

Stretches

Proteins in a Plant-Based Diet

Many folks who try to cut out animal-based are worried that they won’t get the protein that they need–especially if they like to work out or participate in active sports.

I have been a pescatarian for the last dozen or so years; a pescatarian does not eat meat or poultry, but still eats fish (in my case this excludes shellfish and other crustaceans). When I made the change, I knew that I could not feed my children and myself pasta every night; I had to plan in advance. Putting together a week’s meal plan at one time helped me to make sure there was variety in what we ate, sufficient protein and greens, and prevented me from having to run to the supermarket every day. The biggest challenge was definitely what to do about protein; I am ovo/lacto so cheeses and eggs helped out a lot. Even if you are vegan, though, there are lots of options out there. Here is an article–complete with some recipes–that addresses the issue. It also talks about some of the concerns that have come up in the past around tofu.

Here is the link from NBC News. https://www.nbcnews.com/better/lifestyle/ask-nutritionist-what-are-best-sources-plant-based-protein-ncna982496.

As the article states near the beginning, we don’t have to jump into a completely plant-based diet all at once; even little baby steps make a difference and have health and wellness implications.

Bon Appetit! Voulez-vous de veggies?

Recipe Wednesday: Healthy Hamantaschen? You bet!

I don’t know about you, but I am powerless against Hamantaschen. It may be my Hungarian Jewish background, but I cannot resist pastries and Hamantaschen are worthy rivals.

Imagine my pleasure/surprise when I found a recipe for Healthy Hamantaschen! I wouldn’t post it here unless I baked it up and tried it myself. I will tell you that the first bite tasted a little out of the ordinary, but several others have said they are actually good. I’ve already eaten more than I care to admit.

The recipe comes from http://www.nowaythatshealthy.com. Here is the link: http://nowaythatshealthy.com/2014/03/healthy-whole-wheat-hamantashen.html.

What makes these healthy are the following substitutions: coconut oil for butter, whole wheat flour for regular all-purpose flour, and honey for sugar.

I prepared them with almond extract (you can also use vanilla extract too), and you can taste it–fine with me! I used whole wheat pastry flour instead of regular whole wheat flour which made the dough a little crumblier than it should have been (due to lower gluten content). I also used a regular jar of store-bought raspberry jam. You can use whatever type of filling you’d like. My step-daughter suggested Nutella!

I will definitely be making this recipe next week for Mishloach Manot. I know they’re still not totally healthy, but it I’ll feel a little less guilty as I celebrate Purim.