Mindful Holidays
When talking about Passover, which starts on Wednesday night April 5, I always hear people talk about how much matzah they claim they have consumed. There are times during the holiday when matzah is to be eaten. However, there is no added benefit to the holiday by eating extra matzah.
On Passover the matzah is central. There are also other traditional foods. Other foods we eat every day, such as bread products, rice, legumes, and most commercially produced products from grains, are prohibited for those who observe the holiday strictly. As a result, people snack on matzah and snacks they have made from matzah. There are also many holiday meals. This year there are 10 holiday meals during the eight-day holiday. These meals tend to be heavy with a lot of meat and sugary desserts.
Sound like your house on Passover? Do you struggle with how to give your family what you know they will enjoy yet keep it healthy? Especially for you?
I recently ran across an article published last year: 6 Healthful Eating Tips to Consider During Passover. The article appears below. I have added a few comments in italics.
Pray, drink, eat: it's a typical Passover routine. The Jewish religious holiday often brings with it bigger meals, later mealtimes, sweet treats, socialized eating with loved ones and less physical activity. For individuals who are concerned about holiday traditions affecting their eating habits, rest assured, there are ways to eat healthfully during Passover.
Choose Whole Grains
Whole grains are fantastic carbohydrate choices for your health because they keep you full and satisfied. Luckily, several whole-grain products are permitted during Passover, including, whole-wheat matzo, farfel and whole wheat matzo meal. Quinoa is another increasingly popular — and permitted — food that can be incorporated into your meal served as a grain.
This year it may be a little harder and definitely more expensive to buy whole grain matzah products. I find quinoa a great choice. I add it to salads, make many types of quinoa pilaf type salads, add it to soups, and have even made a quinoa humus.
Eat Breakfast
Eating a balanced breakfast may help prevent overeating at later meals. Instead of eating five pieces of matzo with cream cheese on Passover mornings, choose plain Greek yogurt mixed with fresh fruit and a few small pieces of whole-wheat matzo for added crunch. Another great choice comes right off the leftovers of your Seder table: the hard-boiled egg. Or try an omelet with added vegetables for a source of protein and some dietary fiber.
For the intermediate days, I like to have quinoa the way I eat oatmeal during the year. I add cinnamon, sliced almonds, chia seeds, and fruit.
Aim for Balance
While you may not be able to avoid eating the late-night feast during the Seders, you can aim for balanced meals throughout the day to prevent overeating in the evening. Choose moderate portions of fruit and vegetables with low-fat dairy or a lean protein food for your meals and snacks to help you meet different nutrient needs for the day.
Passover is to be enjoyed and eating your favorite Passover foods is part of that. Remember, though, you can limit what you eat. Balance is always the key.
Plan for Dessert
If you choose to include treats, be sure you are making a mindful choice. It’s easy to overeat and reach for more on an impulse.
Strategize the Meal
To maintain a balanced, portion-controlled meal, fill half your plate with vegetables and fruit, about one-quarter with lean protein and one-quarter whole grains. And take your time while eating. By eating more slowly, you give your brain time to register that you are full and satisfied before overeating.
Stay Active
You may find it difficult to get a full workout in during Passover but movement is just as important during holidays as it is every day of the year. Try incorporating physical activity into your day in practical ways, such as short walks.
The first days are the hardest to incorporate movement as you are off schedule due to the lateness of the Passover seders. As you plan the schedule for the rest of the holiday, take a moment to figure out how you can fit in some movement. It may even be as simple as parking the car at the grocery store far from the entrance and maybe walking around the block before you enter the store.
I am happy to help you strategize your holiday. Please give me a call.
Here is the link to the full article https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/6-tips-for-a-healthy-passover#:~:text=Choose%20moderate%20portions%20of%20fruit,nutrient%20needs%20for%20the%20day.&text=If%20you%20choose%20to%20include,for%20more%20on%20an%20impulse.