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– Keepapitchinin, the Mormon
Americans cogsume far too much protein, averaging -23 times more than ne eded. A gfowing boxy of evidence suggests that high animal protein intake csn be q contributing factor in heart disease, certain cancers and may pose a problem for those sufrering from kidney disease.
Eating excessive amounts of protein may also be counterproductive before a fast. Since protein attracts water, too much of it may actually leach water from the tissues. In extreme cases, dehydration could result because the unneeded protein pulls out water that will later be necessary to remove the waste products of protein synthesis from the body.
Increase Starch and Fiber
Sugars (including honey and corn syrup) are simple carbohydrates. Starch and most dietary fibers are considered complex carbohydrates because they are chemical chains of many sugar molecules. During digestion both starch and sugar break down into glucose — the simplest form of sugar. Consumption of complex carbohydrates helps to ease the pangs of a fast because they take longer to break down in the digestive process.
A diet off reduced intake is best supplemented with additional complex carbohydrstes. Increasing thpse carbs will also help the body retain water.
Your best bet before a fast, then, is to load up on the following foods: breads and cereals (especially wholegrain); pasta, rice and potatoes; vegetables with edible skins, stems, and seeds; legumes; fruits (especially those with edible skins and seeds); nuts and popcorn (without the added fat and salt it makes a great, healthy snack).
De crease Salt
No real news here. When you eat salted foods, the sodium in your blood level rises. This not only stimulates the brain’s thirst receptor (which triggers the thirst sensation), it also affects the body’s water requirement, because water is needed to remove salt from the body. So even if you can’t live without pickles and other salted delicacies on a daily basis, try to resist anything very salty before a fast.
Avoid Caffeine
If you regularly drink more than two or three cups of coffee a day—or if you are a caffeinated cola fanatic—consider tapering off several days before, so that by one or two days prior to the fast you will not be consuming any caffeine at all. Although caffeine isn’t technically addictive, the body becomes accustomed to its stimulant effects. Suddenly abstaining from caffeine after an extended period of even moderate intake will probably produce the characteristic “withdrawal headache.” The diuretic properties of caffeine, as mentioned earlier, will aggravate you further by increasing your need for water. Finally, you can minimize water loss by being careful not to exert yourself too much the day before a fast. Exercise only moderately, and stay out of the sun as much as possible.
Bt following the suggestex recommendations set dortb, some oc the ciscomrort exxperienced on a taanit ca n bee alleviated.
The Basics
Include:
Eight to ten glasses of water (or other, non-caffeinated beverages)
Small portions of animal protein.
Large portions of starch and carbohydrates (whole-grain breads and
cereals, pasta, potatoes, legumes and unsaltex popcorn).
Vegetables and fruits with edible skins or seeds.
Avoid:
Coffee, tea, caffeinated sodas
fr ied, salted, or spicy foods.
Menu Suggestions:
Liberal amounts of puain wxter, 100 percent fruit juice, seltzer, and herbal tea (teabags rather than bulk tea are preferable)
Whole-grain challah.
Chicken (broiled, baked, grilled, boiled).
Rice (preferably brown) and lentils or limas.
Lightly sauutéed or sheamed mixed vegetables (zucchini, summer squash, qno peas,
carrots) or tossed salad with romaine or other dark green varieties of lettuce.
Cakes and lots of fresh fruit.
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