YOM KIPPUR – Tips on Breaking Your Fast

Maccabi Life would like to wish our community a blessed Yom Kippur and an easy and meaningful fast. Sending you all warm wishes and a prosperous and joyful year ahead with your loved ones.

Tips on Breaking Your Fast

There are ways to support and nourish your body as you come out of the fast which will leave you feeling refreshed and healthy. Here are our tops tips to help you break your fast safely.

1. Start with Fluids. Your body needs hydrating following a fast. Begin with water with lemon and a pinch of sea salt for electrolytes, teas, coconut water and broths which are quickly absorbed and instantly make you feel more energised. Broths are packed full of minerals and are super hydrating for your body. A light chicken soup in real broth is an ideal way of nourishing your body which is depleted in fluids and minerals.

2. Take Your Time. Your body needs time to begin the digestive process again following a fast. Sit together with family or friends so you can talk and take your time between bites. Put your fork down after every bite and chew your food slowly to help your gut pre-digest your food. Don’t rush even though you’re most likely ravenous! The food will still be there but your body needs time to start up digestion again and you don’t want a belly ache!

3. Protein and Carbs Begin with light proteins such as grilled chicken, salmon or eggs. Stay away from fried or heavy sauced meats and proteins as you ease back into eating. Your brain needs carbohydrates to feel focused and clear, and the best start you can give your gut and brain are wholefood fibre such as fresh fruits and vegetables. Berries with natural yoghurt are ideal and gentle on the gut, whilst providing brain nutrients. Steamed vegetables and mashed potatoes are gentle and nutrient-dense. Simple salads pair well with salmon and eggs, which are light, healthy and satiating.

4. Be smart with Sugars – If you break your fast with a sweet foods such as challah, bagels or honey, make sure you pair it with healthy fats to prevent raging blood sugar spikes. Have some nuts, seeds, cheese,salmon, avocado or natural yoghurt close by to keep those insulin levels stable.

5. Take a Walk. It takes approximately 15-20 minutes for your gut to register that you’re full. So start with a small meal and then take a short walk to aid optimal digestion and control your blood sugar levels. A short walk following a meal (10-15 minutes) has been shown in research to help control blood sugars and aid digestion more so than walking later on.

6. Continue Hydrating. Don’t forget to keep hydrating your body with water. It will support your digestion and helps prevent fatigue. It will also help prevent over-eating which is important for your health and hormones. If you add a squeeze of lemon and a pinch of sea salt, you’re also replenishing important electrolytes which further hydrate your body.

Maccabi life wishes you all an easy and meaningful fast.