Parashat Nitzavim, Rosh Hashanah – Returning to Our Natural State, Also in Nutrition

We always read Parashat Nitzavim before Rosh Hashanah because it embodies the essence of Rosh Hashanah - everyone stands before Hashem (Rabbi Zalman Baruch Melamed).

On the upcoming Rosh Hashanah, we will encounter the shofar blast. By observing the shofar and its function, we can also gain guidance in nutrition. Unlike other wind instruments, like the trumpet and saxophone, made by humans, the shofar is made from a ram's horn. This symbolizes the need to return to our core, our true selves. All year long, people are caught up in the race of life, striving to improve and achieve, but on Rosh Hashanah, when we hear the shofar's voice, we stop for a few seconds and try to listen to our inner voice, clean of all external interferences.

Similarly, our eating habits are constantly influenced by external factors, sometimes harmfully, in the form of advertisements and social norms that have evolved over the years, conveying the message "grab and eat." When we look at what's being marketed to us in this style, we find long lists of food ingredients on labels, most of which are unfamiliar to us (flavoring agents, colors, scents, preservatives, etc.), not only harmful to our health but also distancing us from ourselves, our nature. One can eat many sweets, snacks, and ultra-processed foods (like sausages, cakes, and pastries), but a sense of fullness does not always come, and sometimes we stop only when our stomach aches from outside and inside.

A person is also expressed in their eating style. People tend to eat these foods in a "snacking" manner, lowering our value as humans to a low and cheap level. It's possible to eat a snack or sweet here and now, in any situation: standing, walking, without much thought. On the other hand, right beside us, nature offers a treasure trove full of fruits, vegetables, grains, and legumes with high nutritional values, providing our essential needs. Moreover, a meal including various such foods is often accompanied by a pleasant experience of sharing a meal with others, respectfully at a table.

It is no coincidence that "nature" in gematria equals 86, the same as "Elokim." This Rosh Hashanah, let's return to our "nature" and strive to improve ourselves through the shofar's call, awakening us to return to our true selves. Wishing everyone in the House of Israel a good inscription and sealing.

Tips for Preparing for Yom Kippur Fast

Yom Kippur is a time of repentance for all, individual and collective, marking the end of forgiveness and pardon for Israel (Rambam, Laws of Repentance, 2:7). Therefore, it is important to prepare appropriately for this holy fasting day nutritionally, so we can better focus during the prayers that rise before Hashem.

Before the Fast

• One or two days before the fast, increase water intake (over 2 liters) to ensure adequate hydration and prevent dehydration.

• Avoid or reduce drinks containing caffeine like coffee, black tea, cola, and energy drinks the evening before the fast, as they cause fluid loss. Those who regularly drink more than three cups of such beverages are advised to reduce their consumption gradually over a few days.

• It's important to have several meals during the day and avoid eating large amounts at the pre-fast meal to prevent feelings of heaviness and strain on the digestive system.

• Avoid overly spicy foods during the day that might cause thirst.

• In the pre-fast meal, it's recommended to include the following foods to slow stomach emptying and increase satiety: eat slowly and chew food well including:

- Whole grains like whole wheat bread, whole grain noodles/couscous/whole rice

- Chicken/turkey/legumes.

- Cooked vegetables, raw or in soup.

- It's recommended to eat a slice of watermelon before the fast to store liquids.

After the Fast:

• When breaking the fast, it is recommended to drink warm beverages like herbal tea or cold drinks and eat a serving of fruit with natural/plain yogurt.

• Thereafter, gradually increase fluid intake to rehydrate the body and stimulate blood flow.

• Later, have a normal dinner appropriate to a single meal's portion.

- Those suffering from chronic illnesses such as diabetes, heart and vascular diseases should consult with a doctor and dietitian for personal recommendations before the fast.

- Those requiring to eat "in increments" should consult a dietitian before the fast to plan the eating and drinking schedule properly.

May we and the entire House of Israel come to hear on the conclusion of Yom Kippur the heavenly voice telling us to eat our bread with joy because Hashem has favored our works (Ecclesiastes 9:7, Kohelet Rabbah, there, Mishna Berura 624:5).

Nir Cohen is a dietician at Meuhedet Clinics and a consultant for the Ministry of Health to the Haredi public.