Yom Kippur Before After FOOD!!!!! Lots of it!
Fully Nourish ~ Fully
Flourish
Vicki Rothschild/Weight
Management -A Plan for LIFE
Life Should Be
Delicious!!
Follow me on instagram@ vickirothschildloseweight4ever
And of course, don’t forget to subscribe to this blog!
 |
| Okay, I needed to start with that. Extremely true words! |
Now let's get going! We've got some talking and eating to do!
Before we talk about what’s best before &
after a fast, I’d like to clarify something:
Every food falls into only one of three categories
and no, it’s not meat, dairy & pareve.
It’s
proteins, fats and carbohydrates.
I’m going to focus now on carbohydrates
as this is what comes up most often when discussing what should be eaten prior
to fasting and is indeed most crucial to having an easier one. Being that
it’s recommended that 45-60% of our caloric intake come from carbs, it’s pretty
crucial on a daily basis as well.
Soda is a carbohydrate, as are jelly beans, Recess’s
peanut butter cups, breads, apples, peaches, string beans, broccoli,
cauliflower, celery.
Yes people, vegetables
are carbs!!
We need carbs!!! Carbohydrate is an organic compound made up of
carbon, hydrogen and oxygen. Carbohydrates are our main energy source; they are needed for the central nervous system, the kidneys,
the brain, the muscles (including the heart) to function properly.
But here’s the thing, and it’s
major: not all carbs are created equally; there are 2 different TYPES.
Simple and complex.
Simple carbohydrates are the “bad” carbs. The sugars, white flour, white rice,
candy, muffins, cakes, pretzels, bagels, etc. They are “bad” for many reasons. They are
made of simple molecules that are easy for your body to breakdown; they deliver
sugar to the bloodstream quickly. They breakdown quickly causing a fast spike
in blood sugar. That's where you get a rush of energy, then a big drop -- and
your mood goes right along with it. Plus, when too much sugar floods the system
all at once, your body can't use it all for energy and converts it to... guess
what? Fat. Yes, your body ultimately
converts excess sugar into glycogen and then into fat for storage. And worse,
constantly overwhelming the cells with high levels of sugar is associated with
blood sugar related diseases like hypoglycemia, diabetes, and insulin resistance.
More reasons for their – bad-ness? They are either mostly or totally devoid of any nutrients. They are non-filling and make you desire and
crave more bad carbs; a vicious cycle. They contribute greatly to poor health
and obesity.
Complex Carbohydrates are the "good carbs". These would be
whole grains, vegetables, fruits and beans. They have complicated molecules
that breakdown slowly, delivering a steady supply of sugar to the bloodstream.
When sugar is delivered to the cells gradually, they can burn it for energy and
our energy levels and moods stay stable. These foods are ALL high in nutritional value – fiber, minerals and vitamins and will
leave you the fullest for longest. These foods optimal for sustaining overall
good health.
Back to the fast. Yes, we need carbs before a fast. Lots of them. But
here's the thing: we need the COMPLEX carbs; not white rice, Ronzoni pasta, bread
and potato carbs. Consumption of complex carbohydrates helps to ease the pangs
of a fast because they take longer to break down in the digestive process. In addition these carbohydrates help your body absorb water more
efficiently, so eating them aids in staying hydrated during the fast. Proteins
and fats do not have this same hydration benefit.
Fruits/vegetables and 100%
whole grains that are high in fiber are best, as these will not only provide
energy longer, but are slower to digest and will keep you feeling fuller the
longest.
What we need the most? WATER,
WATER & more WATER.
Most of the discomfort we feel is due to
dehydration. And no, we needn’t be
totally dehydrated to experience negative effects of too little water. Drink non-caffeinated fluids. Providing the body with enough fluids to
function properly is a daily business.
Your recommended intake is six to eight 8-ounce glasses per day, but that
should be upped to 8 to 10 glasses the days before a fast. So drink the extra
water & eat water based foods. Most fruits, for instance, are more than 80
percent water. Eggs consist of 75 percent water; vegetables, from 70 to 95
percent. And again, those fruits and veggies are your complex (good) carbs.
It’s a win-win situation.
Good carbs: FRUITS
Fruits are
high in water content, fiber, vitamins and they have virtually no fat at all. Fruits packed
with complex carbohydrates include apricots, oranges, plums, pears, and
grapefruits..
VEGETABLES Vegetables are high in water, low in fat, have multiple vitamins and minerals and most varieties are complex carbs. Broccoli, cauliflower, spinach, turnip greens, eggplant, squashes, yams, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes and asparagus are all examples of these.
LEGUMES Legumes are oftentimes called pulses. These are characterized by seeds that have an exterior pod surrounding them. Beans are a type of legume that is a complex carbohydrate. Specific examples include lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans.
VEGETABLES Vegetables are high in water, low in fat, have multiple vitamins and minerals and most varieties are complex carbs. Broccoli, cauliflower, spinach, turnip greens, eggplant, squashes, yams, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes and asparagus are all examples of these.
LEGUMES Legumes are oftentimes called pulses. These are characterized by seeds that have an exterior pod surrounding them. Beans are a type of legume that is a complex carbohydrate. Specific examples include lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans.
WHOLE GRAIN PRODUCTS Oatmeal. Whole wheat pasta, brown rice, 100% whole grain
bread, however these foods are higher in calories per serving and need to be eaten in moderation.
THE DAY OF THE FAST
Eat Normal Sized
Meals: While being well hydrated will help stave off the effects of dehydration, over eating will NOT stave off the effects of hunger and will make
you more uncomfortable. In fact, the excess fluids needed for your body to
process large meals may contribute to dehydration. Eat normal sized meals leading up to the fast and reduce the amount
of proteins and fats as the day goes on. The final meal should include only small amounts
of protein. Protein actually attracts and leaches water from your tissues.
(Most of the dramatic weight loss that people experience on high-protein diets
is lost water that protein molecules cannot hold onto or bring into your system
– water that you want around during a fast.) Also keep in mind if you are filling up on bad
carbs, you won’t have room for the good ones, which will in fact help you as
the fast progresses. As always avoid heavily salted, highly spiced foods &
caffeine.
WHAT TO EAT:
Breakfast: Egg white
omelet loaded with veggies is perfect, along with Israeli Salad
Lunch: Large salad with tuna
or a 3 oz portion of salmon or similar protein.
 |
| ^^Here I've got tons of greens, peppers, carrots, tomatoes, mushrooms, cukes, onions and 4 hard boiled egg whites. Dressed with lemon, salt, cumin |
 |
| ^^ these beauties I made for a client, to go^^ |
Snack: on fruits and veggies such as melon, grapes, eggplant, grape
tomatoes
 |
| ^^My Yummy Peach Tomato Salsa!^^ |
Drink : tons of water throughout the day, not just at one sitting
Dinner: A 3-4 oz portion of
chicken or salmon with lots of veggies. For instance, a chicken stir-fry
consisting of broccoli, spinach, cauliflower, carrots served over Spaghetti
squash.
End the meal with
watermelon and/or cantaloupe or honeydew.
Brush your teeth. Have some more water.
 |
| ^^My yummy roasted chicken with piles of veggies underneath^^ |
 |
| ^^this was all made in one pan and is ALL soooo delicious! Chicken, cabbage, turnips, stringbeans, zucchini, carrots, pumpkin - spices. |
THE BEST WAY TO BREAK A FAST:
PLEASE DO NOT OVERFEED!
It is night time and there is only so much digestion that can comfortably take place at that hour.
You then want to focus on a combination of water based & easily digestible foods, such as watermelon, honeydew or grapes. Yes, have dessert first. Eggs. They are the perfect post fast foods, rich in protein and water and easily digested. Load em' up with complex carbs to get a lasting energy boost - that would be veggies people, (NOT bagels) such as spinach, broccoli and onions. A homemade veggie soup is also good. A bowl of oatmeal with berries, peaches or apples is another decent choice. Oooh, a baked apple stuffed with oats is great too!
 |
| ^^this is a lovely watermelon salad with mint, onions and a sprinkling of feta cheese^^ |
 |
| ^^My mini veggie frittatas, cooking and after. Completely make ahead-able. Completely Delicious and Nutritious! |
 |
| My Scrumptious Veggie Soup!!!!!!!!!! |
 |
| Blueberry Oats Stuffed Baked Apples; This is a client's picture! |
 |
| Here's a mushroom cabbage frittata and a veggie one; roasted asparagus and a big salad |
 |
| Here I did roasted cauliflower, omelette "muffins" and cabbage onion frittata |
 |
| Yummy pan baked Frittata! |
Wishing you all a good and meaningful fast. As well as a year ahead that's so phenomenal it surpasses all the others before it! Vicki
You are an amazing person who is so knowledgeable and sharing ♡ Not to mention a GREAT COOK!!!
ReplyDeleteThank you so much for you kind words!!! Have a meaningful fast and a super sweet super superior New Year!
Delete