Fasting Tips

One of the challenges of the Jewish religion is that we have 6 fast days to contend with during the year. Two of these fasts last about 25 hours. Several years ago, a personal training client of mine relayed to me that whenever he fasts he gets very sick afterwards. He would put himself to bed for days. With an awful headache and general weakness he simply couldn’t function. I taught him how both to prepare and break a fast. He came back to me after Yom Kippur that year and said he couldn’t believe the difference. He finished the fast and just got back into life.
Below are the tips that will help you to fast better and feel better AFTER the fast.

Preparing for the fast

• Begin drinking on a consistent basis 36 hours beforehand. Increase your fluids by 25% or 30%.
• Eat more fruit; particularly fruit that is dense in fluid, melon, grapes and watermelon are particularly good. Fruits help retain the liquid you are consuming.
• If you are a coffee or caffeinated tea drinker or a chocoholic, it’s imperative that you begin weaning yourself from these and other caffeinated foods or drinks 72 hours before the fast begins. Failure to do so may bring on headaches during the fast.
• At the meal before the fast, stick with complex carbohydrates with a normal amount of lean protein—DO NOT go high protein at this meal. Whole Grains, vegetables, fruits, and baked potatoes or preferably sweet potatoes are great.
• Keep drinking non-caffeinated beverages and remember that water and some fruit juices are best.

Breaking the fast

• Begin with 4-5 glasses of water.
• Have a light meal, a bowl of soup a small amount of whole grains (a slice of bread or a portion of brown rice are examples) and fresh cut salad is perfect. Keep proteins light and lean.
• Finish with a fruit or two. Stop there!!!
• Leave the table and when you get your strength back, go for a short walk.
• If you are really still hungry after that, have a small snack and some more water or tea.
• Don’t eat late at night and the next day you should wake up feeling hungry and healthy.
• Don’t end up eating an entire day’s worth of calories in one meal. Over eating after the fast can cause great gastric discomfort!

Staying healthy

Many of the tips above are also helpful for maintain your health on a daily basis, too. Hydration is always important- especially during the hot summer days.

Eating fruits and vegetables plays a very important role as an integral aspect of our overall diet.   We know that people who eat an abundance of fruits and vegetables substantially reduce their risk of many diseases.

Generally, eating late at night is something to avoid as it can greatly impede on one’s ability to lose weight. For the average person with an average schedule, it is best to set a curfew to finish solid food about 8 p.m. each night.  Yes, there will be exceptions, like a late meal out or a wedding that runs late.  But even in those cases, try to keep the calories down at that hour.  There are also people who have different work schedules and work night shifts.

Making changes

Is it time for you to make some lifestyle changes? The Wellness Clinic is here to help and guide you. Making the effort to improve those areas of our life that CAN be controlled will “add hours to your day, days to your year, and years to your life.”