Healthy Habits for a Happy Pesach

By Tehila Soskel, RDN, CDN

In just a few nights, we will be sitting down for the Pesach seder. We are surrounded by all the delicious food and desserts, some so tasteful it even tastes like chometz. However, as with any holiday, it can also be a time of overindulgence, with delicious foods and treats tempting us at every turn. Here are some easy tips to help you stay on track and feel your best over Pesach.

The Sedarim

Erev Pesach is a pretty busy day, from finishing your last bites of chametz to biur chametz to finishing up those last-minute things around the house. Regardless of how busy you may be, making yourself a priority and fueling your body is key. It’s important you make sure to eat all your meals, especially the day of Pesach. Having the mindset to save your calories for later will backfire, causing you to overeat later on. Aim to eat a high-protein breakfast, which will help set up your day for success by giving your body the energy it needs. Some high-protein breakfast ideas are eggs on whole wheat toast and sauteed vegetables, oatmeal topped with fruit and chia seeds, and a non-fat yogurt parfait –all quick and easy breakfast ideas to start your day off well. While you may be running around and preoccupied, make sure to sit down for lunch as the Seder does not start until very late.

The Sedarim are a really special time so try to be patient and stay present. After eating all the matzah and the foods required at the Seder, you will probably be pretty full. I’m sure there will be delicious food served whether you are home or away. Be in tune with your body and eat until you are satisfied; you don’t need to try everything on the table.

Try getting creative with your recipes and make healthy substitutions. For example, try swapping out matzah balls for zucchini or sweet potato balls. You can also opt for leaner cuts of meats. If you are on a program with all the delicious endless food options, gauge yourself as if you are home with all the tasty food options.

For breakfast, skip on all the desserts and sweet “carbs,” enticing as they may be. Fill up your plates with protein and lots of vegetables. Take advantage of all the fresh fruit, cut up vegetables, and crisp salads. It’s very doable to go away and eat mindfully and choose the healthier options which will help you feel your best.

Be Prepared

Growing up, chol hamoed meant going on all the exciting trips and was always my favorite time. Some people find it trickier to eat healthy while away all day, understandably so.

Firstly, always remember to pack your snacks. No one wants to be hungry or around people who get “hangry.” Waiting too long between meals will only cause you to overeat later on. Additionally, packing along snacks will help you have more energy, which is needed if you’re going to be out all day. Some snacks that are easy to prepare and pack are hardboiled eggs, string cheese sticks, avocado, fresh fruit, and sliced vegetables like carrots and cucumbers.

Meal prep ahead of time so it’s not too overwhelming. You can prepare tuna ahead of time for sandwiches, wash and check the lettuce for salads (or buy prechecked), boil hardboiled eggs and keep them in the fridge. Prepping ahead of time will make your life much less stressful.

Remember, balanced meals are key. Some filling lunch ideas are salmon with roasted vegetables and a baked sweet potato, a salad with hardboiled eggs topped with quinoa, vegetable tuna on a slice of whole wheat matzah or crackers, and chicken or turkey salad.

Be Active

During any holiday, it can be easy to slip into a sedentary lifestyle, spending hours sitting at the table or relaxing with family and friends. However, staying active is important for both your physical and mental health. Try to incorporate some physical activity into your day. Take a walk after your meals; walk to a friend, and try to get some fresh air, which is both healthy mentally and physically.

If you are traveling to a warm place, then you should definitely be taking advantage of the weather! Go for a swim, bike, or move your workouts outdoors.

Exercise has endless health benefits from weight loss to reducing the risk of certain diseases; being physically active is key. Especially after eating so many meals and sitting around, physical activity is so important for your mental health. Exercise helps reduce anxiety, stress, and enhances your overall mood. If you are feeling overwhelmed over the long holiday, get outside!

Stay Hydrated

Staying hydrated in general is always imperative but especially over Pesach, and with the weather warming up. Drinking plenty of water can help you boost your metabolism and keep your energy levels up. There is a lot more food being served, most with higher sodium content than usual, so be extra mindful to hydrate.

Start drinking as soon as you wake up. Don’t wait until the end of the day to take your first sip. Drinking enough water also helps improve your mood and sleep quality. Try aiming for at least eight cups of water daily.

Don’t Stress

While it’s important to stay on track with your health goals over Pesach, it’s also important to practice moderation. Don’t restrict yourself too much. Telling yourself that something is completely off limits will only make you want it more. Allow yourself to have some of your favorite food or treats – but in moderation. One or two pieces won’t ruin your progress. Try to stick to a healthy balance of nutritious foods and listen to your body’s hunger cues. Try to get in exercise, even if it means you can only do a little bit. A little bit is better than nothing. Exercise is an incredibly healthy outlet that does wonders for you mentally, so whatever you can do, do it.

As I always say, the most important thing is to remember to be present. Yom tov comes and goes so quickly so it’s important to just enjoy all the wonderful moments.

Have a beautiful Shabbos and Pesach!

Tehila Soskel is a registered dietitian nutritionist with a private practice in the Five Towns. She sees clients for weight loss, diabetes, and other various diseases. Appointments can be made for in-person or virtual sessions: 516-457-8558, tehilasoskelrd@gmail.com, tehilasoskelnutrition.com.

The old CD players or “boom boxes” had pause buttons, whose purpose might have been to prevent the CD from getting scratched with an abrupt stop. I used them as a temporary stop while in the middle of a track to decide if I wanted to fast forward, reverse, or stop the music altogether.

When playing music, either by reading notes or by ear, there are pauses. When singing, we pause and take breaths at the ends of phrases. If you watch a band at a wedding, you’ll notice that some of the players – whether it is the clarinetists or trumpeters – take breaks while the other instruments are playing.

The musical term for these symbols is “rests,” and they signal us to count a beat or more before playing another note. In Beethoven’s 5 th Symphony, he uses four notes and then pauses. He then plays the same four notes again and pauses.

In some music, during those rests, we count in our heads. Sometimes, other instruments take over. If I am playing with an ensemble, I will listen to the music the others are playing and remain quiet during my turn to pause.

Being able to pause is a life skill –something I often forget to do.

Like when I offered to pick up my friend from the other side of town with-