Here is a great post from FitAmbitiousBlond. Something to consider as we make our way through this pandemic. We are not just sitting ducks. Aside from wearing masks, staying home, washing hands, etc., there are things we can do to keep ourselves healthy that help to boost our immune system at the same time.
There are several times during the year when we know that whatever good nutritional habits we have built up are going to be challenged. July 4, Thanksgiving, New Years, Super Bowl, etc., are all times when the rituals are accompanied by food…and lots of it.
Passover and Easter fall into that same category, but Passover has its own challenges. The Seder feast is two nights, not one, and the holiday itself goes on for a total of 8 days (7 in Israel). Typically during the rest of the year, I find that whatever progress I make during the week gets dented by Friday night; our typical Shabbat dinner is several courses of delectable food with delicious wines. If I “backslide” each Shabbat, how can I succeed at being healthy when the Seder meal goes on for hours and has lots of ceremonial foods that accompany the telling of the story of the Exodus from Egypt? And then there are the four mandatory cups of wine (or grape juice). What strategy is there to not overdo it?
As always, a little planning goes a long way. It makes sense to go easy during the day leading up to the big meals. Don’t fast, though, or you’ll come to the table famished and overeat. Rather, eat light meals and plenty of water.
At the actual meal, set some simple rules for yourself. At the Seder, it might be to drink four cups, but have them be small cups, or fill the plate once but don’t go back for seconds, or choose one dessert. This year, with social distancing we may actually get a break; there will be less food on the table since most families are celebrating in small groups. We may also get through the Haggadah (the book that contains the Seder ritual in the correct order) a little more quickly. Even so, we will still need to plan ahead so that we do not overdo it–especially two nights in a row.
During the week of Passover, there is a tendency to eat lots of carbs. Remember that much of what we eat during the rest of the year is fair game: fruits, vegetables, legumes (if you eat those on Passover), lean meats, poultry, and fish. No one says you have to eat tons of matzoh; as a matter of fact, according to Jewish law, we are only required to eat it at the Seder. Our psyche, however, tells us that we are being deprived of certain foods so we may snack a little more to make up for it. Don’t fall into the trap of grazing; those Jell Rings, Tam Tams and dried fruits add up.
Finally, if the week is not as successful as you had hoped, don’t get discouraged. Instead, hop right back on the good nutrition path. There are always occasions that are difficult when it comes to eating right. It is a part of life. Plan ahead, do the best you can, stick to it…and stay at home!
Happy Passover and Easter…or whatever you may or may not celebrate!
Twice today at the gym I had conversations with individuals that came back to questions of nutrition and fitness goals.
In the first case, it was someone who signed up for an indoor triathlon. He and I were discussing the best strategies to prepare for a race that is just over a month away. During our talk, he mentioned that he is trying to lose weight and that he is starting a diet in January that is basically all animal-based proteins, fruits and vegetables (and nothing else!). Under other circumstances, such a diet might be a great way to lose weight, but while training for a triathlon it may not be the best approach. It is essential to make sure that we are properly fueling our bodies for the intense training we are doing. By the way, most folks training for races find that the rigorous regimen causes them to lose weight in any case. I directed him toward resources about how to best train for the triathlon and what would be the best way to fuel his body. That diet may have to wait until after the race.
Just as I was about to leave the gym a person came to the trainer’s office and asked for a cup to get some water for her husband who was feeling dizzy. I went out onto the floor to find a young man lying on an incline bench looking pretty pale; he had been doing incline dumbbell presses. I adjusted the bench to put his head down and then we put his legs (knees up) on the bench as well. After some water, he began to feel better. I asked him what he had eaten that day. “Salad and some cheese. Oh, wait, I think a piece of fruit. Maybe a slice of bread.” Yikes! This was the early evening and that was his total consumption for the day. I understand that young men and women want to get that “cut” look and try to eat very lean, but again, we have to make sure our bodies are properly fueled for what we are asking them to do. Lifting weights on that few calories–and carb-free–was not a good idea.
I am not a nutritionist or a dietitian, but my education as a personal trainer does include the background science on how we digest foods, how we fuel our bodies and how we build muscle.
There are lots of resources on the web; before you embark on a serious exercise regimen or training for a race check those our or talk to a nutrition expert. This second young man was lucky that he was with someone else and that he wasn’t on a piece of equipment where he could have really hurt himself had he passed out.
Here are a couple of good articles on the topic:
With the New Year approaching and lots of resolutions to consider–including weight loss–do not forget that we need to eat smart and make sure that our bodies get what they need.
Here is a story from http://www.cnn.com that talks about this nutrition trend. I like that it also focuses on their exercise journey.
I don’t know if I could be that strict–only eating between noon and 8 pm–but it seems to work for some people.
This global study of diet shows that we are at risk not from eating unhealthy foods alone. It is that at the same time we are not eating healthy foods. The reasons are numerous, and this article explains the global and regional implications.
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?
I am a Rabbi at a small congregation in the Cleveland, Ohio area. I am also an ACE Certified Personal Trainer.
The old joke says that a Jew believes the only thing his body is for is holding up his/her head. While our tradition does emphasize learning, we are ultimately judged for what we do and how we act.
If we are not able to do because we have not maintained our bodies (which are gifts from God), we cannot hope to fulfill what it is that God wants us to do on earth.
Follow this blog for tips on fitness, nutrition, wellness as well Kosher recipes and words of Torah. Bruchim Haba’im to Kosher Fitness!