How Will Rosh Hashanah Shopping Look Amidst Coronavirus?

Will we face another lockdown? What will happen with our parents and grandparents, will we leave them alone again? All the rituals of shopping, cooking, cleaning, and dishwashing - just to sit by ourselves? All these questions and more are troubling us. But perhaps the main question on most of our minds these days is - what should we buy for the holiday?

Pomegranates

Why: Rich in dietary fibers, a source of Vitamin C, and powerful antioxidants - polyphenols and anthocyanins, which are also found in the peel and are associated with reduced risk of heart disease, oral health, and brain health.

Tip: To easily extract pomegranate seeds, cut it crosswise, soak it in a bowl of water, and gently tap to release the seeds. Freezing can also ease peeling.

(Photo: shutterstock)

Fish

Why: Contains Omega-3 fatty acids that protect the brain from degenerative diseases and are important for neural activity and reducing inflammation and oxidation.

Tip: Make homemade cured salmon: 1 kg fresh, skinless salmon, 3 tablespoons coarse salt, a tablespoon of sugar, a tablespoon of crushed salt, a large bunch of dill, and thin lemon slices. Place salmon on parchment paper, mix all other ingredients and layer evenly on top, place lemon slices above, wrap with parchment paper and foil, refrigerate for 3 days for curing. Slice thinly. You can freeze some of it.

Garlic

Why: Contains allicin, credited with antibacterial properties, also associated with brain and vascular health.

Tip: Chop garlic to make allicin available.

Dark Chocolate

Why: Contains strong antioxidants that help slow brain aging and improve blood circulation.

Tip: When in need of dessert, dark chocolate can be eaten. For less bitterness, make truffles - melt 100g chocolate with half a container of whipping cream/coconut cream, or with 6 heaped tablespoons of raw tahini/almond butter, mix, and store in the fridge (decorate with nuts/almonds/peanuts).

Almonds

Why: Almonds contain Vitamin E, an antioxidant crucial for brain function.

Tip: On a trip and surrounded by unhealthy snacks? Almonds can be the satisfying and healthy alternative. Bring 10 almonds on your trip, and be ready for anything.

Red Wine

Why: Contains resveratrol, an antioxidant associated with improved circulation and reduced heart disease.

Tip: Alcohol delays sugar production by the liver at dawn, potentially improving sugar levels in diabetics and pre-diabetics. It’s a winning combination for the holiday meal, but be sure to consume moderately (one glass for women, two for men).

Tomatoes

Why: Contains lycopene which protects against Alzheimer’s, dementia, and certain cancers.

Tip: Lycopene is more available when cooking and processing tomatoes, and when adding oil.

Avocado

Why: An excellent source of potassium, fibers, and monounsaturated fat, all important for heart and vascular health and associated with reducing inflammation and oxidation and increasing insulin sensitivity.

Tip: Prepare a delicious dessert - avocado ice cream. In a food processor, place 2 ripe avocados (peeled and pitted), 4 tablespoons sweetener, a tablespoon of fresh lemon juice, and 250 ml coconut cream. Whip 250 ml of whipping cream until firm peaks form, fold the avocado into the whipped cream. Transfer to storage container and freeze for at least 6 hours.

(Photo: shutterstock)

Green Tea

Why: Contains antioxidants essential for maintaining brain function and even for creating new connections between brain cells.

Tip: It's important to keep the bag in water for exactly 3 minutes to benefit from its active ingredients.

Eggs

Why: Provides high biological value protein essential for immune function and muscle mass maintenance.

Tip: Add grated zucchini to the omelet - besides enhancing taste, enjoy lutein in zucchini which is linked to eye health and preventing heart disease and cancer.

Ginger

Why: Contains a strong antioxidant - gingerol, associated with reducing inflammation. Ginger aids in alleviating constipation and gas and eases stomach pain.

Tip: Add chopped ginger to lettuce salad, season with lemon, olive oil, and mustard.

Cinnamon

Why: Contains a powerful antioxidant – cinnamaldehyde, associated with reducing sugar levels and improving insulin resistance.

Tip: Add cinnamon to your iced coffee and upgrade it. 4 ice cubes, a teaspoon of instant coffee, half a teaspoon of cinnamon, a drop of vanilla extract, 1/2 cup water, and 1/4 cup milk or whipping cream - in a blender or Ninja.

Brazil Nuts

Why: Rich in selenium, an antioxidant that benefits pancreas function.

Tip: Two Brazil nuts provide the recommended daily intake of selenium, a powerful antioxidant linked with disease prevention, immune strengthening, and reducing inflammation and oxidation.

Broccoli

Why: Rich in dietary fibers that provide fullness, and polyphenols which are antioxidants.

Tip: It is best to eat broccoli raw. You can chop it finely for a salad or blanch it lightly and add to a salad. Remember, frying and baking damage its nutritional values.

(Photo: shutterstock)

Red Pepper

Why: One of the most Vitamin C-rich foods, crucial for the immune system and wound healing. Contains a large amount of carotenoids that the body converts to Vitamin A, associated with reduced heart disease risk.

Tip: Incorporate half a red pepper a day for a sufficient Vitamin C intake in your diet.

Additional Holiday Evening Tips

Year of Reduction - Variety influences how much we eat, and since this year the number of diners will be smaller than usual, reduce the variety of dishes you prepare. This way, you will enjoy less work and fewer calories. If you cannot resist buying and cooking a wide range of dishes, freeze some meals after the feast.

• Must also give up - Especially give up foods with no nutritional value, specifically sugary drinks.
• For diabetics and pre-diabetics - Monitor sugar levels using a continuous glucose monitor without pricks and consult a certified dietician about holiday eating. This can now be done online as well.
• No eating with hands - Make it a rule to eat only while seated and with a knife and fork. Everything eaten with hands doesn’t count (like seeds) and can contain quite a few calories.

Physical Activity - Walking instead of resting. Nothing beats starting the morning with a walk by the sea or in the park, and combining it with leisure - a dip in the sea, or coffee with a partner you managed to recruit. Got a backache? Joint pain? Another reason to move. Don’t let yourself off the hook, the coronavirus is still here, and physical activity is essential for strengthening the immune system.

Adina Bachar is a clinical dietician specializing in diabetes and ketogenic nutrition at the DMC Diabetes Treatment Center.