{"id":56387,"date":"2017-03-22T10:38:42","date_gmt":"2017-03-22T15:38:42","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=56387"},"modified":"2017-04-27T09:34:02","modified_gmt":"2017-04-27T14:34:02","slug":"getting-through-pesach","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/inspiration\/getting-through-pesach\/","title":{"rendered":"Getting Through Pesach"},"content":{"rendered":"

It\u2019s that time of the year again\u2026 the holiday season. Perhaps nothing is more challenging than getting through Pesach<\/i> with your health and weight intact. As daunting and challenging as this may seem, a few little tricks and just a little self-discipline can get you through virtually unscathed. \u00a0<\/span><\/p>\n

There are essentially three areas where we all tend to get into trouble: one<\/i><\/b> – the amounts<\/b> of food we consume sitting at our tables for our festive meals; two<\/i><\/b> – the types of foods<\/b> we eat; and three<\/i><\/b> – the general lack of activity<\/b> and exercise during Pesach.<\/span><\/p>\n

Let\u2019s first look at the portion control<\/b> issue. It seems that during the holiday where we celebrate going from enslavement to freedom, we manage to enslave ourselves to many unnecessary calories, none of which do much to improve our health. There is a\u00a0mitzvah\u00a0<\/i>to eat certain foods during the\u00a0Chagim,\u00a0<\/i>such as\u00a0matzah. <\/i>There is no\u00a0mitzvah,\u00a0<\/i><\/b>however, to consume mass quantities of anything. In order to keep a handle on the over-eating problem, try this. Take a reasonable portion on your plate, and if you are truly still hungry after you eat what\u2019s on your plate, take seconds of a cooked or raw vegetable or fruit. (If you are permitted to eat legumes, take a brown rice dish). Remember that drinking water may also make you feel full. So, drink up before you start your meal. And for all you matzah <\/i>lovers out there\u2026 Remember that although we are commanded to eat matzah<\/i> on Pesach, we are not<\/b> commanded to eat mass quantities of it for the entire length of the chag<\/i>! <\/span><\/p>\n

\u00a0<\/span><\/p>\n

As for the kinds of food<\/b> we eat\u2026 Everyone can make some subtle but significant adjustments in this area as well. Even though meat and chicken dishes are more popular at this time of year, you can trim the fat from your meat and order lean cuts to begin with.\u00a0Remove the skin from chicken and turkey, preferably before cooking, and keep in mind that the white meat is much leaner than the dark meat. Also, keep the emphasis on vegetables and try to use whole grain matzah<\/i>. For dessert, go for fresh fruit salads, melons and sorbets instead of cake and cookies, which are loaded with sugar and fat. Also, keep in mind that most\u00a0pareve\u00a0<\/i>ice creams contain chemicals and high-fat based whips.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Item number three\u2026 lack of activity<\/b>\u2026 No! Don\u2019t go out and do an exercise session during the\u00a0Seder!\u00a0<\/i>But, don\u2019t sit around either.\u00a0Nice long, brisk walks, particularly after your meals, are a great idea.\u00a0There is nothing worse than throwing yourself into metabolic rigor mortis<\/i> by falling asleep immediately after a meal.\u00a0When you are finished with the walk, stretch a little and then you can take your nap<\/span>.<\/span><\/p>\n

\u00a0<\/i><\/b><\/span><\/p>\n

Registered Dietician Jennifer Racz offers an easily incorporated set of tips to help you stay on track. First and foremost, she writes, \u201cDon\u2019t skip meals<\/b> – especially right before the Seder<\/i>. Make sure you eat a healthy breakfast and a light meal before the Seder<\/i>. Remember: you will not eat your Pesach<\/i> meal until late, and if you are very hungry, you may overeat at the Seder<\/i> meal and\/or nibble on too much matzah<\/i>.\u201d (see TIPS box)\u00a0<\/span><\/p>\n

Additionally, it is always important to count your calories, and Pesach<\/i> is no exception. Here are some basic exchanges between chametz<\/i> items and Pesach<\/i> staples, along with a great recipe for charoses<\/i>, both courtesy of Lose It!<\/i><\/b> Certified Nutritionist Elisheva Rosenberg.\u00a0<\/span><\/p>\n

Exchanges<\/b><\/span><\/span>:<\/b><\/span><\/h3>\n

1 square matzo \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a02 breads<\/span><\/p>\n

1 round matzo \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span>3 breads <\/span><\/p>\n

2 Tablespoons of matzo cake meal \u00a0 \u00a0 \u00a0 <\/span>3 breads<\/span><\/p>\n

2 Tablespoons matzo meal \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/span>3 breads<\/span><\/p>\n

Matzo Brei<\/span><\/span><\/h4>\n

1 matzo \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span>2 breads<\/span><\/p>\n

1 egg \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span>1 protein portion<\/span><\/p>\n

1 tsp healthy oil\/butter \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span>1 fat <\/span><\/p>\n

5 oz. of Wine \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/span>125 calories<\/span><\/p>\n

Charoses<\/b><\/span><\/span><\/h3>\n

6 servings<\/p>\n

Ingredients<\/span>:<\/h4>\n