Q uestion: I’m turning bas mitzvah and will be fasting for the first time Shivah Asar B’Tammuz and Tishah B’Av. I’ve only fasted for half a day until now, and I’m really nervous. Especially since it’s summertime and these are the longest fasts of the year. How do I quell the hunger pangs so I can focus on the meaning of the day?

Pointers from the Professionals

Let’s see what advice we can obtain from the experts on caring for our bodies and eating properly. We’ll talk to a couple of nutritionists who can guide us in the right direction.

Ruchama Fishelis

Ruchama is a registered dietician (R.D.) and Certified Dietician Nutritionist (CDN) with 17 years of experience treating adults and kids. Ruchama focuses on diabetes and weight loss. She lives in Brooklyn, New York. Here are Ruchama’s tips for fasting done right:

Let’s break the day down into three parts and talk about what to eat (or not eat) during each one:

1. Pre-Fast

• Cut the Caffeine: If you consume a lot of caffeine in your daily diet, (think iced coffees, sodas, chocolate), start cutting it down starting from a week before the fast. If you’re addicted to caffeine, then fasting can cause withdrawal symptoms, including headaches and nausea. That’s not a good recipe for an easy fast.
• Hydrate, Hydrate, Hydrate: When it comes to fasting easy, hydration is key. We often confuse hunger with thirst, but it’s water our bodies are craving. Your body can survive for a long time without food, but not without water. If you don’t like water, you can also drink Powerade or Gatorade because they’re full of important electrolytes. Or drink (very) diluted juice.
• No Stuffing Allowed: Don’t stuff yourself before a fast, or you’ll start off on the wrong foot, feeling sluggish and tired.
• Eat Right: Complex carbohydrates, and non-animal-based proteins are a good choice before a fast. These foods take longer to get broken down in your body and keep you feeling fuller for longer. Think whole grains, oatmeal, sweet potatoes, nuts, and legumes. Fruits such as watermelon help your body retain water and prevent dehydration. Avoid simple carbohydrates such as white bread or pasta, and salty or spicy foods. Salads are digested quickly by the body and will not leave you feeling full.

2. During the Fast: Take it easy. Avoid the sun and strenuous activity so that you don’t perspire (sweat) too much. If you lose too much water through perspiration, you can dehydrate.

3. Post-Fast: When it’s time to break your fast, start slow. If you eat heavy foods, you’ll shock your system and leave yourself feeling worse than before. A light soup is a nice choice. Remember to eat and drink slowly and not gulp it all down at once.

Wishing you and easy and meaningful fast!

(Excerpted from Mishpacha Jr., Issue 716)