Is Religion Healthy?

Well, as they say, that is a deep subject.

I have blogged in the past about the effects of religious practices on health. Fasting is a part of many religious traditions; intermittent fasting has become a “darling” in the weight-loss world. Forgiveness is central to most faith communities, and the positive influence of forgiveness has been proven both in the emotional/psychological realm as well as the physical. Developing a sense of gratitude, also has favorable effects.

Right now, Jews across the world are in the middle of the Ten Days of Repentance. This is the period that begins with Rosh Hashanah (the Jewish New Year) and ends with Yom Kippur (the Day of Atonement); it is a time of heightened spirituality, self-awareness, and soul-searching. It is followed five days later by Sukkot–a festive harvest holiday, as well as Simchat Torah when the lectionary cycle of the Torah concludes and begins again. It is a very busy time on the Hebrew calendar, and as a rabbi, I cannot help but wonder…is it good for us?

Many studies have shown the positive impact of being involved in a religious community. Religion can offer certain psychologic benefits such as a positive and hopeful attitude about life and illness, which can lead to better health outcomes and a longer life expectancy. Religion can also provide a sense of meaning and purpose, which have been shown to affect health behaviors; it contributes to stronger social and family relationships too, providing stronger networks of care when illness occurs. The National Institutes of Health reports that this is especially important in older adults who often experience a sense of loneliness and social isolation. A study conducted at the Ohio State University concluded that those with religious beliefs may live up to 4 years longer (at the very least) with all other things being equal; factor in gender and marital status, and that number can go as high as 9.45 years!

Of course, the picture is not completely rosy. There are some religious groups that focus on issues such as guilt or that may engage in coercive/controlling behaviors which are detrimental to health. There also some faith communities that eschew modern medical treatments. Be wary of religious groups and experiences that put health at risk.

Overall, however, it appears that having faith and being part of a supportive community can make a positive difference. In fact, research bears out that religion is not only good for the soul, it is good for the body as well!

Passover’s Almost Here; What’s the Plan?

Everyone has a time of the year that is most challenging in terms of keeping up with their fitness routine and good nutrition. For me, it is my favorite holiday on the Jewish calendar: Passover! This holiday presents a double-whammy (if not triple-whammy) in this regard. First, out of the 8 days that the holidays is observed, half of them (days 1, 2, 7, and 8) are festival days when certain kinds of activities are prohibited; many people who observe the holiday include exercise in that category. Second, the entire food scheme is turned upside-down; many foods we are used to eating are forbidden for the 8 days, and many that are permitted are heavy in carbohydrates–like Matzoh.

Passover (and Easter, which is also right around the corner) is filled with pitfalls and many months of hard work can be erased in week. How do prevent that from happening? Planning.

For my family this means setting the menu for the entire holiday in advance. By planning out each of the meals, we know that we have balanced, healthy food options for the week. This actually presents a great opportunity since fruits and vegetables are exempted from the Passover prohibitions (consult your rabbi regarding legumes) and can be increased in quantity during the week; this also helps to regulate the digestive system.

The other key is ensuring that on the non-festival days, time is set aside for exercise; set those times in advance and it will be even easier to stay on track. On the festival days, we are permitted to walk. If the weather is nice, use this as an opportunity to get outside and keep moving; along the way, visit friends and family.

This is really not that difficult. The problem is that many of us have convinced ourselves that because the first two nights of Seder feasts are just that–feasts!–the entire holiday is a lost cause in terms of healthy eating. Two “challenging” meals are followed by 6 days during which we can eat more carefully with the intention to keep portions smaller and include fruits and vegetables. We should not beat ourselves up because we “fell off the diet wagon” for two days, but rather we should get right back on the path of good nutrition. This is also true after a day of heavy eating, chocolate eggs, etc., for those who celebrate Easter.

Holidays need not be a reason for anxiety–at least around food. There are times when it is natural to overindulge. The main thing is not to stress over it; accept it, get over it, and move forward.

Wishing everyone who observes a happy and healthy holiday!

The Most Wonderful Time of the Year?

Andy Williams sang, “It’s the most wonderful time of the year….” The holiday season ushered in by Thanksgiving is wonderful in so many ways: family gatherings, festive meals, joyous music, and fun family traditions. It is for many, though, the most difficult time of the year.

The holidays season puts a lot of stress on us. The continued emphasis on consumerism around Christmas and Hanukkah is not only stressful as we try to get the perfect gifts, but it also puts pressure on our financial situation. There is also the potential conflict that arises in families–you know that crazy uncle who always brings up politics! We may also be worried about meeting year-end goals. It is just a very intense time of the year.

I have blogged in the past about how to try to approach the holidays–and Thanksgiving, in particular–in a more healthy way. Last year, we had the added issue of families preparing smaller feasts given the isolation and reduced gatherings necessitated by COVID-19; for many, that is less of an concern this time around. For most people, this final part of the secular year becomes a battle against overeating; it is exacerbated by an extra busy schedule which might make finding time to exercise and get enough sleep challenging.

There are two key factors that I keep in mind as the holidays near.

1. Plan, plan, plan. Typically, my wife and I plan our menus out a week in advance. We know what we are going to have for each meal, create the shopping list accordingly, and thus avoid (mostly) purchasing foods that are less healthful. I plan as well for those days when I know there will be a lot of food around (Thanksgiving, Hanukkah, football games, holiday parties, etc.) so that I eat moderately the rest of the day; at the “event,” I do my best to drink lots of water and set simple rules for myself like “fill the plate one time only” or “skip the sides and save for dessert,” so that I do not gorge myself. As an aside, try to limit alcohol intake as it is dehydrating and often lessens our resolve to follow our rules. I also take a look at my week and day in advance to figure out when I will be able to work out; I am a personal trainer and I also teach fitness classes so this is a little easier for me, but there are days when I have to simply block out the time to make it happen. This time of the year calls for planning.

2. Be kind and forgiving to yourself (and others). It is almost inevitable that we will have a “bad” day. We may go into that holiday party with the best of intentions, totally prepared and planful, only to take one look at the baked salami, pecan pie, and spinach/artichoke dip and it’s all over. It happens to almost every one of us, including me. I do not beat myself up over it; I do not consider myself a failure. I am only human. Instead, I get back on track the very next morning. In the long run, one bad day is not going to ruin our health. What will be harmful is getting upset at ourselves, giving up, and turning one bad day into a bad week, month, or year. Recognize that there are times when we come up short; that is OK, and we just look forward. Be kind to yourself.

Finally, remember that this time of the year is not about obsessing about our eating habits and exercise. This should be a concern (not obsession) all year round. Take into consideration the special circumstances of the holiday season, but do not get overwhelmed. After all, with the gatherings, music, tradition, and treats–no matter what holiday(s) you celebrate or do not–it is really a most wonderful time of the year!

The Jewish Thanksgiving…Healthy for You?

This evening we begin the Jewish holiday of Sukkot; in English it is known as the Feast of Tabernacles.

The holiday has agricultural roots; it is the time of the fall harvest and the beginning of the rainy season in the Land of Israel. It is a joyous holiday; in the liturgy, it is referred to as Z’man Simchatenu, “the time of our rejoicing.” It also has an historical connection; it recalls the forty years of wandering in the wilderness between the Exodus from Egypt and the entrance of the Israelites into the Promised Land.

The agricultural aspect of the holiday is commemorated with the Lulav and Etrog–a palm branch decorated with myrtle and willow twigs, and a citron (a relative of the lemon)–that is held during certain prayers. The historical side is commemorated with the construction of temporary shelters called Sukkot (the singular is Sukkah); many people build these “booths” or “tabernacles” at their homes and eat their meals there for the week of the holiday–some even sleep inside them!

You may be wondering why this is such a joyous holiday if the 40 years of wandering was a punishment. According to the Torah, the people panicked after the report of the 12 spies and lost faith in Moses and God. The Lord wanted to destroy the Israelites right then and there but Moses interceded. Instead of wiping out the Children of Israel, they would wander for four decades as the old generation died out and and a new one arose. Jewish tradition teaches that the reason why we are joyous is two-fold. 1. It is the time of the harvest and everyone is happy to have food (hopefully) for the coming year. 2. During those 40 years, God did not forget the Children of Israel; on the contrary, God recalled this as a beatiful time in the relationship between the Hebrews and their Lord. God made sure that the people were protected from enemies, always had water to drink, manna to eat, and were eventually led into the Promised Land. There is indeed much for which to be grateful, which is why Sukkot is often thought of as the “Jewish Thanksgiving.”

Is Sukkot healthy for you? That depends. Like all other Jewish holidays, there is an emphasis on food–and lots of it. It is easy to overdo it, but that is our own decisions and not any fault of the holiday. The focus on gratitude, however, is good for our health. Refer to a blog post from 2019 and another from this past Thanksgiving for more information on the positive benefits of practicing gratitude. It does not just make you feel good in an emotional sense; being thankful can help improve your health.

Wishing all who celebrate Sukkot a happy and healthy holiday!

If Not Now, When?

Rabbi Hillel, one of the greatest teachers in Jewish tradition (110 BCE-10 CE), is the author of the well-known saying: “If I am not for myself, who will be for me? If I am only for myself, what am I? If not now, when?”

This pithy expression asks us to examine our role in the world, where we fit in. Although these words are over 2000 years old, they are compelling today as well. We must be willing to put in the effort to advance ourselves; we should not rely on others to look out for us. At the same time, we should not be so self-centered that we forget our obligations to those around us. Finally, there is a time to philosophize over these matters, and a time to act.

It occurs to me that Hillel’s words do not just address our spiritual or emotional status, but our physical well-being as well. As readers of this blog know, the interplay between body and soul in Judaism is a fascinating one. Our tradition recognizes that body and soul need each other; our souls require a body to “house” them during our sojourn on earth, and our bodies would only be dust (according to Genesis 1) were it not for the soul.

When it comes to our health and fitness, it is up to each of us to make sure that we care for the body given to us by God. We must make sure that we eat properly, exercise, and get appropriate rest; we cannot abuse our bodies and expect someone else (a medical professional, a personal trainer, a magician?) to make it all better. We also run the risk of being so concerned with our own physical wellness that we forget about the needs of others. This is a natural human instinct; we are afraid to give up something of our own lest we need it later. It is not a zero sum game, though; for one person to be healthy does not mean that someone else has to be denied access to healthcare, good food, vaccines, etc. There is enough to go around (at least in the United States) if we have the will to make it so. Finally, we should not put off taking better care of ourselves for later when we think we will have more time, or more energy, or feel more motivated.

This last point is perhaps the most important. A journey of a thousand miles begins with just one step. That step may be joining a gym, downloading an app to eat more healthfully, simply going on a walk, or scheduling a mammogram or colon cancer screening. We can come up with hundreds of reasons for why we cannot do this or that when it comes to fitness and health; sadly, we often come to know the danger of putting things off only when it is too late.

If not now, when? Whether I am only for myself or only for others is a moot point if I never act. Hillel asks us to think about ourselves and about others; even more importantly, that thought must move to action. Our health and welfare should always be a priority. Let us treat them as such by not waiting any longer to be the best version of ourselves–emotionally, spiritually, relationally, and physically. If not now, when?

The Health Hazard Posed by Racism

Over the last few years–but certainly more intensely since the killing of George Floyd–our nation has begun to recognize the serious damage that has been caused by racism. The brunt of that damage, of course, has been felt by minority groups, but many recognize that racism harms all of us.

Although I consider myself an open-minded and empathetic person (who happens to belong to a minority group too), I do not fully understand the challenges faced by others who do not look like me. I have been shielded from much of the hatred, violence, and injustice. The last couple of years have made me more aware of the insidious ways in which racism has infected every corner of society; it has impacted jobs, public safety, self-esteem, the arts, and politics to name just some areas. I have become more attuned to how widespread the problem is.

As someone who is in an allied health profession, I know that the health challenges faced by minorities are different than those faced by the rest of society. Yes, there are certain diseases that are endemic in various communities (Sickle-Cell Anemia among African-Americans and Tay-Sachs among Jews), but socioeconomic conditions almost always contribute to worse health outcomes as well. For instance, lack of access to fresh fruits and vegetables in some neighborhoods while fast-food is readily available affects poorer Americans more than others. Scarcity of affordable housing and healthcare as well as substandard education can also contribute to the problem.

An article published last week on http://www.nbcnews.com highlights a recent statement by the Centers for Disease Control and Prevention (the CDC) that calls racism a “serious threat” to public health. In particular, the CDC claims that racism has “profound and negative impact on communities of color” and is contributing to disproportionate mortality rates among people of color. The article is worth a read for its explanation of why exactly this is an issue. Racism in our society has contributed to the very challenges listed above. One cannot help but pause to consider why minority groups suffer worse health outcomes across a variety diseases (when comparing apples to apples).

I have not read the report from the CDC yet, but from my experience as a personal trainer I know that people from lower socio-economic status are less likely to be able to afford a gym membership, fitness equipment, or access to a trainer. Many minority groups find themselves in that lower socio-economic segment; racism since the birth of this nation has certainly contributed to that overlap.

As a country, we must continue to confront our sad and on-going legacy of racism. As we do, we will more fully understand the myriad ways in which it affects its victims. Ultimately, it affects all of us; as we have seen with COVID-19, viruses do not understand skin color, national origin, sexual orientation, or political affiliation. How is it then that minority communities were so disproportionately affected by the pandemic? Let us be aware of the role that racism plays in all of this; until we recognize it, we cannot hope to find solutions.

Let My Diet Go? Planning for Passover

Olives, Matzoh, Radishes, Liver Pate, and Sweet Pickled Peppers

The holiday of Passover is about 10 days away and for most Jewish people across the globe, preparation is in full swing. Why is this Passover different than all other Passovers?

You might think the reason is because of the pandemic, but by Passover last year we were already in “lockdown” mode and most Seder meals were done with only a few people and/or virtually with family and friends. The real difference this year has to do with the changes that I have made in my diet over the last five weeks or so. As I have noted in previous posts, I have been tracking all my exercise and all my calorie consumption; as of this morning, not only have I taken off all my COVID weight, but I am also 2 pounds away from my goal weight. It is an amazing feeling; I like the way I feel and the way I look!

This year, my wife and I are approaching Passover in a different way when it comes to food. For those not familiar, during the 8 days (7 in Israel), we eat no leavened foods: no bread, no pasta, no cake, etc. Over the years, however, many substitutes have been produced so that now it is possible to make Passover “bagels,” brownies, noodles, etc. They use ingredients that are permitted on Passover, but from the standpoint of being healthy…well, let us just say, that maybe they should not be permitted. It is still a carb nightmare. We are planning ahead so as not to lose all the progress we have made since we began this journey.

Typically, we make lots of recipes that use Matzoh (unleavened bread); recipes call for using it in “lasagna,” desserts, and even (the ever-popular) Fried Matzoh. This year we mapped out EVERY. SINGLE. MEAL. You read correctly. For the entire 8 days, we have charted out what we will eat, and it involve as little Matzoh as possible (which clocks in at 140 calories/piece). We are going heavy on vegetables and lean proteins (lots of fish since we do not eat meat or poultry). During the Seders, we are supposed to drink 4 cups of wine; we will not use such big cups this time around. Most years, Passover seems like a lost cause when it comes to eating healthy…and when it comes to the Passover Seders, think Thanksgiving-sized feasts two nights is a row. This year will be different from all other years. We have planned for it to be different.

Of course, it will not be easy. We are only shopping, though, for what we will eat (as listed on our menu) so that we do not have the temptation of lots of junk food to snack on. We are also going to drink LOTS of water to combat the famously constipating effects of many foods served on the holiday.

I will keep you posted on how it goes during the holiday, but I am actually looking forward to not feeling bloated and stuffed for much of the week. It will be worth the effort for that reason alone. Continuing to make progress toward my health goals will be icing on the (Kosher-for-Passover) cake!

Gratitude and your Health

Here we are on the eve of Thanksgiving and this promises to be different than any one in the long history of the holiday. The pandemic has changed almost everyone’s plans. For most people, the big feast will be curtailed–not only in the number of people attending, but also in the amount of food being served. It just doesn’t make sense to make a huge turkey, 5 side dishes and 8 desserts for 2 or 3 people.

Perhaps–as I blogged about in a post at the beginning of November–we can try to make this holiday a little healthier, rather than a total lost cause.

When we think about improving our health, Thanksgiving does actually provide us an opportunity to take steps in the right direction. The holiday is all about recognizing the many blessings we have and giving thanks for them–to whomever or whatever you believe/don’t believe made it possible. At the heart of this holiday is a reminder of the importance of gratitude.

We usually think of gratitude as being more of a manners thing or a religion thing. It is, for example, polite to send a thank you note for a gift or simply thank someone for opening a door, helping out with a project, etc. Many religions stress gratitude as a key component to achieving holiness. In Judaism, we traditionally recite blessings before and after eating in order to thank God for the food. Those who pray on a regular basis the Amida prayer also thank God for: health, wisdom, justice, redemption, hearing our prayers, and peace. Judaism even has a prayer to thank God after using the bathroom!

Did you know that developing an “attitude of gratitude” has physical health benefits as well? Do an internet search of “gratitude and health” and the articles and research confirming this come from such illustrious institutions as Harvard, UC-Berkeley and USC. Gratitude has been shown to have the following positive effects on our health:

–Improved quality of sleep;

–Lowering Blood Pressure in those with hypertension;

–Increased levels of energy;

–Reducing stress and symptoms of Depression;

–and actually raising our life expectancey.

Don’t take it from me! The research shows that living with a greater sense of appreciation can make you healthier! Thanksgiving is a reminder to us of our history, but it can also be a catalyst to better–more grateful–attitudes and behaviors in the future.

While being thankful can make us feel better in the long-term, I wish I could say the same about the stuffing, pumpkin pie, green bean casserole….

Wishing you all a happy and healthy Thanksgiving Holiday.

Reasons to be Thankful…Really

As the Jewish year draws to a close, many of us are thinking about our successes and failures, triumphs and tragedies over the last 13 months (it was a leap year). We also begin to think about the changes we want to make in the coming year.

One area upon which we should be reflecting is “what are we grateful for?” For sure, we have no problem coming up with what didn’t work right, what is annoying, and what is just a hot mess. Most of us probably spend a lot less time thinking about what is going right: the people in our lives, the many blessings we enjoy, the love that surrounds us. It reminds me of people who complain when a flight is delayed (which is an annoyance for sure), with little thought for the wonder of flight and little regard for the fact that just 100 years ago the same trip might have taken days or weeks.

A study reveals that developing a greater sense of gratitude is good for our health–mental and physical. It is described in this article: https://dailyhealthpost.com/gratitude-rewires-brain-happier/?utm_source=link&utm_medium=fb&utm_campaign=sq&utm_content=dhp&fbclid=IwAR1Jaqb8PoCWfKtVmcG8YprLSbpisoYATjfM1mR1byrtV8lVtg5C-lPcXvU.

People who developed a practice of recognizing and expressing gratitude had a more positive outlook and had less health problems according to the study. The more optimistic you are the less likely you are to have sleep disorders, inflammatory diseases and heart failure.

The neuroscience also shows that it is possible to nurture our sense of gratitude and actually rewire our brain (through new neural pathways) so that we can strengthen these healthy tendencies. Of course, this means we will emit more positive “vibes” which will rub off on others. This can create what the article calls a “virtuous cycle.”

This will not happen automatically. We need to create patterns of thankfulness. In the study, participants were asked to keep a log of positive things that happened, or things for which they were thankful each day. This along heightened the sense of gratitude. It went beyond just the rote recitation of the words “thank you,” often stated quite thoughtlessly.

Psalm 92 says “It is good to give thanks to the Lord.” This is true, but now there is scientific truth that backs it up…and we can achieve that “good” by thanking those around us too.

Thanks for reading this!