By Michael R. Mantell, Ph.D.
SAN DIEGO–Why do we fast in the first place? Yes, the answer is in the very word itself:
F.A.S.T. = For A Spiritual Transformation
During Yom Kippur, beginning this year at sundown on October 3rd and ending 25 hours later on October 4th, many Jews will be fasting and engaged in reflection and intensive prayer. Free from physical matters and stresses of the day, we completely unplug and focus instead on becoming mindfully aware of a higher level of living. But oy, that fast can be so slow!
The coffee withdrawal alone feels like a killer for many, let alone the general hunger pangs that come later in the day…along with dehydration and that YK headache. But wait! There is a healthy way to prepare to minimize these physical kvetches and allow you to find nourishment, all right, nourishment not for your body, but for your soul.
Here’s how in 5 simple steps:
- Begin about two weeks before the fast. That’s right, this will take some time. Start with reducing your intake of caffeine and other addictive foods and beverages. At first, cut your coffee/tea intake in half. After a few days, go to “half-caf” and about 2-3 days before the fast, go to full decaf or better, cut it out altogether. Do the same with foods that are salty, sugary or fatty. The day before the fast, avoid caffeine and salty, sugary foods totally. The idea is to limit food portion sizes the closer to the fast.
- Begin drinking water at a rate of at least half of your body weight, in ounces, per day. The general “sports drinks” are also fine to include as hydrating drinks—just watch the calories. Herbal, decaf teas are fine to drink as well. I know it’s weird for me to say this, but cut back on your exercise routine and go lighter than you ordinarily do for a few days before the fast.
- Medications may be a concern leading up to and during a fast, so check with your physician about whether fasting is even recommended and if so, how to deal with your meds during the fast.
- Eat your regular size meals the day before the fast, and include complex carbs (whole grain foods, pasta, breads, fruits, veggies, beans, rice). Eliminate those ordinarily addictive fried foods, eggs, refined flours, and sugar filled foods.
- Ahhh, the final meal before Kol Nidre. First, plan to eat early enough to avoid the “let’s hurry and get to synagogue” rush. Eating to the tune of the William Tell Overture is never healthy. Be sure to NOT put any salt on the table, or in the food. Avoid soda, alcohol or caffeine. You can skip the meat, fish and chicken, dairy, cheeses, and candy. What’s left? Complex carbs. Don’t “pig out” (excuse the non-kosher expression). And take your time. Shoving down a lot of food, too quickly, will lead to an early blood sugar crash and you’ll find yourself craving food before the night is over. Potatoes, a fruit smoothie, three bean salad, whole grains, brown rice quinoa, veggies and fruit, fiber, pasta salad, zucchini soup and noodle dishes are all fine, but don’t overdo the proteins and fats. Three or four ounces of protein will do the trick.
There you have it. Have an easy and meaningful fast. Leave for Synagogue with a sweet taste in your mouth by brushing your teeth as the very last thing you do before heading out. You’ll appreciate it later in the evening…and no doubt the person sitting next to you will appreciate it too.
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