{"id":1624,"date":"2015-03-01T10:49:10","date_gmt":"2015-03-01T10:49:10","guid":{"rendered":"https:\/\/oukosher.org\/passover\/?p=1624"},"modified":"2018-03-22T15:40:26","modified_gmt":"2018-03-22T15:40:26","slug":"wishing-kosher-healthful-happy-holiday","status":"publish","type":"post","link":"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/","title":{"rendered":"Wishing you a Kosher, Healthful and Happy Holiday"},"content":{"rendered":"

\"pesach-healthy-inside\"<\/a>In an era with more kosher for Passover foods than you could shake a potato stick at, we\u2019re often left with sluggish digestive systems, expanding waistlines and deflated willpower. There\u2019s got to be another way!
\nThere is.<\/p>\n

Make this Pesach different from all of the others. Two seasoned nutritionists weigh in on how you don\u2019t have to resign yourself to a week-long stomach-stuffing-potato-dominated diet. In fact, this Pesach could prove to be your most healthful and satisfying yet.<\/p>\n

Apparently, reeducating one\u2019s palate starts with the brain. According to Shmuel Shields, a Queens-based nutritionist, the frum community falls prey to the same unhealthy eating habits as the rest of America\u2019s fast-food population. Rectifying the dilemma requires two essential ingredients \u2013 desire and knowledge.<\/p>\n

\u201cThere\u2019s a great need for education in our community,\u201d says Shields, author of L\u2019Chaim: 18 Chapters to Live By<\/i>, who reports that with all the research about the importance of good nutrition today, implementing that knowledge has been a challenge. He should know; he\u2019s been counseling clients for over two decades \u2013 year-round and Pesach.<\/p>\n

Shields says the primary culinary culprits (particularly on yom tov<\/i>) include sugar, artificial sweeteners, fatty protein, fried foods, processed carbohydrates, and the lack of grains, fruits, and vegetables. With Pesach\u2019s restrictions, the kosher consumer has to exercise even greater vigilance.<\/p>\n

\u201cPesach is a high-carbohydrate holiday,\u201d says Shields. \u201cFor people who have weight and blood sugar issues it\u2019s a real challenge.\u201d Evidently, that population is growing. \u201cI\u2019m noticing elevated cholesterol and obesity in much younger individuals now, including children.\u201d<\/p>\n

Yael Bleicher, a clinical dietician from Elizabeth, New Jersey, stresses that the most effective way to educate children in nutritional eating is through example. \u201cIf the parents eat cake and junk food, it\u2019s hard to tell the children they can\u2019t,\u201d she says. And if you want these lessons to stick, why wait until Pesach? Start modeling them now.<\/p>\n

\u201cIntroduce fruit as a dessert at mealtimes and save the cookies and cake for special occasions like Shabbat and yom tov<\/i>,\u201d says Bleicher. So they still won\u2019t eat their broccoli and spinach? Try again. \u201cResearch has shown that children require multiple exposures to foods. Expose them to it via a different cooking method or with different spices, or less spices.\u201d She discourages the common tactic of \u201chiding\u201d the undesired healthful foods inside other dishes. \u201cIf we hide the fruits and vegetables in our recipes, like putting mashed up cauliflower in the meatloaf, you may have succeeded in getting a vegetable in the kids, but you\u2019re not teaching them healthful eating for life.\u201d<\/p>\n

De-Stressing the Digestive System<\/b><\/p>\n

On the Seder nights one can\u2019t avoid the nutritional no-no of eating a major meal so late. Shields recommends controlling one\u2019s food intake by starting the meal with soup and filling up on salads and vegetables.<\/p>\n

Bleicher offers a useful tip to avoid overeating at the first Seder meal. \u201cEat a good breakfast and a filling lunch so that the family isn\u2019t starving when it\u2019s time for the Seder and you don\u2019t risk getting sick drinking wine and eating maror on an empty stomach.\u201d And she doesn\u2019t mean downing a can of chocolate chip macaroons and kosher for Passover orange soda. \u201cDon\u2019t fill up on carbs which will quickly make you hungry again. Lean protein, fruits and vegetables make us feel full longer.\u201d<\/p>\n

She proposes a surefire way to avoid overindulging during chol hamoed<\/i> and the closing days\u2019 seudot<\/i>. \u201cMove away from the table. When we continue eating even after feeling satiated, it\u2019s called mindless eating,\u201d says Bleicher. \u201cEmphasize the other parts of the holiday, the family time, doing things together; engage in indoor activities, such as playing games or learning together. During chol hamoed<\/i>, when the weather is usually nice, take the opportunity to get outside and be more active.\u201d<\/p>\n

For both children and adults, daily matza consumption coupled with starch-filled meals often leads to a sluggish digestive system. Bleicher notes that by increasing your fiber consumption during the weeks leading up to Pesach, through eating whole grain breads, cereals, quinoa, barley, oats and beans, you can actually raise the body\u2019s tolerance to matza.<\/p>\n

Shields and Bleicher both recommend drinking six to eight glasses of water throughout the chag<\/i> and eating high-fiber foods, such as prunes and apricots. Shields suggests using matza and matza products made from whole wheat, spelt and oat matzot, as well as incorporating sweet potatoes and acorn squash as alternate starches. \u201cFor the Sephardic communities, using more beans, chickpeas, and lentils would increase the fiber content of Pesach meals,\u201d he says. \u201cThey are filling and don\u2019t contain a lot of calories.\u201d<\/p>\n

And you don\u2019t have to skip yom tov<\/i> dessert! Shields offers some healthy options such as fruit compote, dried fruit, baked apple, or a piece of 70% dark chocolate, as well as a small serving of nuts such as almonds, hazelnuts, cashews, and walnuts.<\/p>\n

Special Food Issues<\/b><\/p>\n

As Shields mentioned, those with blood sugar issues need to be cautious about their carbohydrate intake over Pesach. He suggests keeping to the minimum prescribed measurement of matza at the Seder and other holiday meals.<\/p>\n

For the gluten-sensitive, a condition known as Celiac disease, Pesach is the ideal yom tov<\/i>. There are no kosher for Passover foods (except for matza products) that contain gluten, the protein present in wheat, rye, barley and oats. According to Shields, one company currently offers a gluten-free matza. \u201cThey figured out a way to remove the gluten from oats,\u201d he says.<\/p>\n

While matza can halachically<\/i> be made from oats or spelt, some authorities recommend replacing traditional wheat matzot<\/i> with these other grains only in the case of medical need. Spelt and oat matza should not be confused with gluten-free matza-style crackers, which contain no grain and are not halachically<\/i> considered matza at all. For crackers produced without any grain ingredient one recites the shehakol<\/i>, not hamotzi<\/i> or mezonot<\/i> before eating.<\/p>\n

In all cases of medical concern, decisions should be made in close consultation with medical professionals and your rabbi.<\/p>\n

Shields and Bleicher concur that good nutrition requires preparation. \u201cPlan to have plenty of nutritious choices on your shopping list that include a wide variety of colorful fruits and vegetables, so they\u2019ll be available when you start cooking for the holiday,\u201d says Shields. \u00a0He discourages buying sugary, higher calorie beverages due to their lack of nutritional value and the potential hazards of artificial sweeteners, colors, and flavors, maintaining that it\u2019s better to drink water before, after, or between meals.<\/p>\n

Changing eating habits isn\u2019t easy, especially on yom tov<\/i>. Nutritionists urge anyone making the transition to welcome the emotional support and encouragement of family
\nand friends. \u00a0\u201cIf you slip and overeat at one meal, don\u2019t despair,\u201d reassures Shields. \u201cAttempt to make better choices at the next one.\u201d You\u2019ve got a whole week to try!<\/p>\n

Labriyut \u2013 to your health!<\/i><\/p>\n

Bayla Sheva Brenner<\/i><\/b> is senior staff writer of the Orthodox Union.<\/i><\/p>\n

Dr. Shmuel Shields Ph.D., <\/i><\/b>is a NYS Certified Nutritionist who works with children and adults. He is the author of L\u2019Chaim: 18 Chapters to Live By. For more information visit <\/i>
\n<\/i>www.drshieldsnutrition.com. He can be contacted at Rmshields62@verizon.net or 718.544.4036. \u00a0<\/i><\/p>\n

Yael Bleicher, MS, RD, CSP<\/i><\/b> is a Clinical Dietitian at Newark Beth Israel Medical Center. She and her husband, Rabbi Michael Bleicher, rabbi of the Elmora Hills Minyan, live in Elizabeth, NJ, with their two young daughters.<\/i>\u00a0<\/strong><\/strong><\/p>\n

THE DIABETIC’S DILEMMA — A RABBI & NUTRITIONIST WEIGH IN<\/strong><\/p>\n

Over 29 million Americans live with Type 2 diabetes. Diabetes requires significant adjustments to one\u2019s lifestyle, involving careful monitoring of one\u2019s food intake and blood sugar level. Pesach\u2019s carbohydrate-laden rituals and festive meals bring additional challenges to an already challenging situation. Nonetheless, it can be done.<\/i><\/p>\n

The Four Cups<\/b><\/p>\n

Although one can find dry wines with low sugar content, the alcohol in wine can induce hypoglycemia (low blood sugar), which can be very dangerous. Consequently, diabetics who take insulin may have to adjust their doses. Alcohol could also interact negatively with certain medications. Grape juice, due to its high sugar content (37g carbohydrate per cup), doesn\u2019t offer a viable option.<\/p>\n

Fortunately, both wine and grape juice may be diluted with water, minimizing the drawbacks for both. Alternatively, so long as the minimum amount is drunk, one need not drink the entire cup. Because it is halachically<\/i> preferable to drink the entire cup and not to dilute the wine or grape juice, many will drink the four cups on the Seder night (with their doctor\u2019s approval). If one plans to do so, consuming a high-fiber, high-protein snack just before yom tov<\/i> could offset a hypoglycemic event. It is also advisable to use a cup that would hold the minimum shiur<\/i> of wine.<\/p>\n

Consult with your doctor to determine which option is the best for you, as well as with your rabbi to ascertain how much water to add to your cups (if this is the advised alternative), and the minimum shiur<\/i> required for a diabetic to drink.<\/p>\n

The Matzot<\/b><\/p>\n

Matza is a high-carbohydrate food. Diabetics who are trying to control carbohydrate intake may be best off with machine shmurah<\/i> matza, which lists the carbohydrate content on the box. Here again, diabetics should be aware of the minimum shiurim needed for motzi matza<\/i>, korech<\/i>, and afikomen<\/i>, respectively, and keep any extra matza eating to a minimum. Since fiber can improve blood glucose control and help one feel fuller, whole wheat matza is preferable.<\/p>\n

Some diabetics who take insulin must administer their dose within a specific time before eating. \u00a0However, the timing of motzi matza<\/i> and shulchan orech<\/i> can be difficult to predict. Make sure to consult with your doctor about how to best adjust your medication before the Seder to adapt to the change in schedule and menu.<\/p>\n

Snacking<\/b><\/p>\n

For diabetics, every morsel of food must be carefully measured; snacking and unconscious eating can wreak havoc with glucose control. Make sure that you leave each meal fully satisfied. Eating high fiber foods slows digestion and makes us feel full. Yom tov<\/i> meals should contain an appealing choice of non-starchy vegetables. Good in-between meal snacks include a fruit with some protein, such as low-fat dairy, nuts, or an egg.<\/p>\n

With the proper planning and preparation, one can successfully manage his\/her diabetes and enjoy every celebrative aspect of the festival.<\/p>\n

Rabbi Mordechai Merzel<\/i><\/b>, Marketing Department Director, OU Kosher \u00a0\u00a0| \u00a0<\/i>Shoshana Merzel<\/i><\/b>, Certified Clinical Dietician<\/i><\/p>\n

\u00a0<\/strong><\/strong><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

In an era with more kosher for Passover foods than you could shake a potato stick at, we\u2019re often left with sluggish digestive systems, expanding waistlines and deflated willpower. There\u2019s got to be another way! There is. Make this Pesach different from all of the others. Two seasoned nutritionists weigh in on how you don\u2019t […]<\/p>\n","protected":false},"author":60,"featured_media":3223,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ep_exclude_from_search":false,"_cloudinary_featured_overwrite":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1624","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"acf":[],"yoast_head":"\nWishing you a Kosher, Healthful and Happy Holiday - Kosher for Passover<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wishing you a Kosher, Healthful and Happy Holiday - Kosher for Passover\" \/>\n<meta property=\"og:description\" content=\"In an era with more kosher for Passover foods than you could shake a potato stick at, we\u2019re often left with sluggish digestive systems, expanding waistlines and deflated willpower. There\u2019s got to be another way! There is. Make this Pesach different from all of the others. Two seasoned nutritionists weigh in on how you don\u2019t […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/\" \/>\n<meta property=\"og:site_name\" content=\"Passover\" \/>\n<meta property=\"article:published_time\" content=\"2015-03-01T10:49:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-03-22T15:40:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/res.cloudinary.com\/ouwp\/images\/f_auto,q_auto\/v1675079386\/Kosher\/Passover\/pesach-healthy\/pesach-healthy.jpg?_i=AA\" \/>\n\t<meta property=\"og:image:width\" content=\"2498\" \/>\n\t<meta property=\"og:image:height\" content=\"1665\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bayla Sheva Brenner\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bayla Sheva Brenner\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/\",\"url\":\"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/\",\"name\":\"Wishing you a Kosher, Healthful and Happy Holiday - Kosher for Passover\",\"isPartOf\":{\"@id\":\"https:\/\/oukosher.org\/passover\/#website\"},\"datePublished\":\"2015-03-01T10:49:10+00:00\",\"dateModified\":\"2018-03-22T15:40:26+00:00\",\"author\":{\"@id\":\"https:\/\/oukosher.org\/passover\/#\/schema\/person\/3867f896d36f1c528ec42c181fef1857\"},\"breadcrumb\":{\"@id\":\"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/oukosher.org\/passover\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Wishing you a Kosher, Healthful and Happy Holiday\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/oukosher.org\/passover\/#website\",\"url\":\"https:\/\/oukosher.org\/passover\/\",\"name\":\"Passover\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/oukosher.org\/product-search\/#s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/oukosher.org\/passover\/#\/schema\/person\/3867f896d36f1c528ec42c181fef1857\",\"name\":\"Bayla Sheva Brenner\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/oukosher.org\/passover\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c874d8541ee97321d4897ca0831df8de3e92b6183f6a60a6a13fea157662aaed?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c874d8541ee97321d4897ca0831df8de3e92b6183f6a60a6a13fea157662aaed?s=96&d=mm&r=g\",\"caption\":\"Bayla Sheva Brenner\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Wishing you a Kosher, Healthful and Happy Holiday - Kosher for Passover","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/","og_locale":"en_US","og_type":"article","og_title":"Wishing you a Kosher, Healthful and Happy Holiday - Kosher for Passover","og_description":"In an era with more kosher for Passover foods than you could shake a potato stick at, we\u2019re often left with sluggish digestive systems, expanding waistlines and deflated willpower. There\u2019s got to be another way! There is. Make this Pesach different from all of the others. Two seasoned nutritionists weigh in on how you don\u2019t […]","og_url":"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/","og_site_name":"Passover","article_published_time":"2015-03-01T10:49:10+00:00","article_modified_time":"2018-03-22T15:40:26+00:00","og_image":[{"width":2498,"height":1665,"url":"https:\/\/res.cloudinary.com\/ouwp\/images\/f_auto,q_auto\/v1675079386\/Kosher\/Passover\/pesach-healthy\/pesach-healthy.jpg?_i=AA","type":"image\/jpeg"}],"author":"Bayla Sheva Brenner","twitter_misc":{"Written by":"Bayla Sheva Brenner","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/","url":"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/","name":"Wishing you a Kosher, Healthful and Happy Holiday - Kosher for Passover","isPartOf":{"@id":"https:\/\/oukosher.org\/passover\/#website"},"datePublished":"2015-03-01T10:49:10+00:00","dateModified":"2018-03-22T15:40:26+00:00","author":{"@id":"https:\/\/oukosher.org\/passover\/#\/schema\/person\/3867f896d36f1c528ec42c181fef1857"},"breadcrumb":{"@id":"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/oukosher.org\/passover\/articles\/wishing-kosher-healthful-happy-holiday\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/oukosher.org\/passover\/"},{"@type":"ListItem","position":2,"name":"Wishing you a Kosher, Healthful and Happy Holiday"}]},{"@type":"WebSite","@id":"https:\/\/oukosher.org\/passover\/#website","url":"https:\/\/oukosher.org\/passover\/","name":"Passover","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/oukosher.org\/product-search\/#s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/oukosher.org\/passover\/#\/schema\/person\/3867f896d36f1c528ec42c181fef1857","name":"Bayla Sheva Brenner","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/oukosher.org\/passover\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/c874d8541ee97321d4897ca0831df8de3e92b6183f6a60a6a13fea157662aaed?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/c874d8541ee97321d4897ca0831df8de3e92b6183f6a60a6a13fea157662aaed?s=96&d=mm&r=g","caption":"Bayla Sheva Brenner"}}]}},"_links":{"self":[{"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/posts\/1624","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/users\/60"}],"replies":[{"embeddable":true,"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/comments?post=1624"}],"version-history":[{"count":5,"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/posts\/1624\/revisions"}],"predecessor-version":[{"id":1766,"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/posts\/1624\/revisions\/1766"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/media\/3223"}],"wp:attachment":[{"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/media?parent=1624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/categories?post=1624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/oukosher.org\/passover\/wp-json\/wp\/v2\/tags?post=1624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}