Passover Survival Guide

Passover is a festive holiday, despite all the discipline and hard work that goes into preparing your home and meals for guests who travel from near and far to invade your space and wreak havoc on your lives ...

Come to think of it, Passover can be a real pain! But in all seriousness, it's a wonderful time of year. And for those who follow the dietary guidelines, it can be refreshing to take a break from your normal routine and try some new foods and recipes. As someone who came to Judaism by choice as a convert, I have found this experience of separation from the normal routine to be cleansing and beneficial.

When you're observant and trying to stick to an exercise and nutrition plan during the holiday, it can be extremely stressful. But it doesn't have to be. Here are a few tips that will help you navigate the holiday without sabotaging your fitness goals:

-- Remember that most of the points of emphasis in a sensible nutrition plan are not affected by Passover whatsoever. What should be prioritized on your plate during the rest of the year -- protein and assorted of colorful vegetables -- are perfectly Kosher for Passover. So are smart carbs like sweet potatoes, quinoa and fruit. Continue to focus on those areas.

-- When cooking, marinating or making dressings, stick with extra virgin olive oil. Coconut oil also is a good choice for cooking, and most brands are Kosher for Passover without needing to be labeled as such. Beware of the cornucopia of other toxic oils you'll find on the shelves at your Kosher supermarket. Keep it simple.

-- Also beware of Kosher for Passover substitutes for foods that require leavened bread to be what they are. In order to make a waffle taste like a waffle during Passover, you'll notice a long list of additives and chemicals and words you can't pronounce. Stay away.

-- Baked goods and sweet snacks are where many people fall off track during the rest of the year, and this is even more true during Passover. Ask yourself: Would a chocolate-covered marshmallow twist, loaded with sugar and corn syrup, support my fitness goals in December or January? No? Then it doesn't support your fitness goals during Passover. (Also, there's no such thing as a marshmallow. Unless someone can show me a marshmallow tree.)

-- As during the rest of the year, home-baked goods are best because you control the ingredients and can make healthy substitutions. Almond flour instead of regular flour is a good choice any time, and it's a necessity during Passover. Also, try coconut palm sugar or raw cane sugar instead of overly processed sugar. Your pancreas (and waistline) will thank you. Here are some healthier dessert recipes to try ... just be sure to make substitutions that are appropriate for the dietary restrictions of the holiday.

-- Traditional foods and Passover recipes handed down over generations are an integral part of enjoying the holiday. As we've always taught you, you don't have to take an extreme approach to nutrition in order to get results. Just follow your rules most of the time. It's OK to indulge and tell grandma how delicious her Passover Schnitzel is ... just be mindful of portion sizes and hunger/fullness cues as you would any other time of year.

-- Eating on the go becomes an even bigger challenge during Passover. So here are a couple of healthy snacks we found in our local supermarkets that will help:


Beef jerky is high in protein and low in fat, and this brand is not only Kosher for Passover, but it also has zero grams of sugar and no nitrates or nitrites! (For locals, we found it at Wasserman's Supermarket on Main Street in Flushing.)

Seaweed Snacks.jpg

Seaweed snacks give you the crunchy, slightly salty satisfaction of potato or tortilla chips, without the toxic oils and carbohydrate density. And seaweed is an excellent source of iodine, zinc, iron, calcium and selenium (which is recommended for those with under-active thyroids). These tasty treats are not only Kosher for Passover, but they also have only three ingredients: seaweed, olive oil and sea salt. It doesn't get any simpler than that. We found them at Stop 'N Shop in the Bay Terrace Shopping Center. Warning: Buy lots ... they're addictive.

Here are some healthy Passover recipes to try during the week. Even if you don't use them, reading through them can give you some ideas for how to adjust your own recipes to comply with the dietary rules AND support your fitness goals.

Lastly, I want to leave you with something to think about. As the holiday is almost upon us, think about all the work and discipline that go into keeping Kosher during Passover. Think about how these rules are non-negotiable for you, and how literally nothing will keep you from deviating from the dietary laws set forth in the Torah.

There is no doubt, this is a powerful, life-changing way to live for those who have chosen an observant path. Fasting on Yom Kippur and other holidays, and adhering to the Passover dietary laws, takes thoughtfulness, mindfulness, discipline and an uncompromising belief that the sacrifices you are making will come with a reward. 

Imagine for a moment that you were able to harness these skills and habits that you already possess and apply them to making food choices that support a healthy lifestyle year-round. There is tremendous power and undeniable benefits in applying skills that you already have.

Happy Passover to all.


For real change, skills instead of extremes

When a basketball player wants to become a better perimeter shooter, he or she gets in the gym and practices shooting technique. 

When a baseball player wants to improve his batting average, he goes to the batting cage and practices hitting.

So when people want to improve their body composition -- add lean mass, lose fat, feel and look better -- why do they try to do a whole bunch of things that have nothing to do with achieving those goals?

Whether it's loading up on supplements, following an extreme exercise program or restricting food intake to the point of dizziness and deprivation, these strategies may work for a while. But once the unsustainable practices run their course, it's right back to the old way of doing things.

The way that wasn't working.

And guess what? The weight comes right back and the lean mass disappears ... often, with interest.

There's a different way. That's why at Max Velocity Fitness + Performance, we follow the Precision Nutrition approach to weight loss, muscle gain and performance enhancement. Just like improving in a sport, we focus on habits, practices and skills that lay the foundation for healthy living. 

Think about it: Could you become a better drummer by taking guitar lessons? Of course not. So why would anyone think they could become more consistent with healthy eating habits without learning the most fundamental skills involved in it -- such as appetite and hunger awareness?

As you can see in this infographic from PN, breaking down your goals into a series of simple, sequential and strategic skills is much more effective than going "all-in" with a series of unsustainable diets, fads and extreme exercise regimens. If you want to get better at something, you have to practice the skills that will make you better at it.

It sounds obvious. Sadly, it isn't. If you feel that you've wasted too much time on flawed strategies for weight loss -- strategies that involve extremes and fads instead of the cumulative acquisition of skills that bring you closer to your goals -- you're not alone.

And it doesn't have to be that way.

Would you like to learn more about how we incorporate Precision Nutrition's proven system into our training programs -- and how we use a proven strategy and curriculum to coach real people to real results with nutrition?

Click below to get started.