How to Structure your Fasting

Recommendations and Suggestions

"However, this kind does not go out except by prayer and fasting." (Matt 17:21)

“This kind can come out by nothing butprayer and fasting." (Mark 9:29)

1 hour before Holy Mass.

The current rules were introduced by Pope Paul VI on November 21, 1964, and are found in Canon 919, §1

of the Code of Canon Law:

A person who is to receive the Most Holy Eucharist is to abstain for at least one hour before holy communion from any food and drink, except for only water and medicine.

The "exception" are the elderly, the infirm, and those who care for them can receive the Most Holy Eucharist even if they have eaten something within the preceding hour” (Canon 919 §3).

The previous fasting before Holy Mass was the so called "midnight fast" which meant that one could not eat before Mass starting from the midnight before. Pope Pius XII reduced the fast to three hours in 1957.

Ember Days

There are four occassions of Ember Days during the year and these are always on the Wednesday, Friday, and Saturday. The actual dates differ but below gives you a hint :

On the wednesday after the First Sunday in Lent.
On the wednesday after Pentecost Sunday.
On the wednesday, friday, and saturday during the third full week of September.
(Holy Cross Day (Sept 14)).
On the wednesday after the third Sunday of Advent which is after St Lucia (Dec 13).

20-40 Days of Fast and Ember Days

Lent is the big one, but during our period of research and production of our Step-by-Step Rosary, we stumbled over the St. Martin 40-days Fast, and it turned out that it was an existing regular fasting period, pre- St. Martin of Tours.
We, at the Commander Cross Rosary, thought it was a wonderful idea to bring back while reading about it.

This in return increased our knowledge about two more existing fasting periods during the year.

St. Martin Fast
The December Ember days gives our 40-days St. Martin fast an extra umpf as it normally takes place att the end of the 40-days period, and it is a wonderful three days to increase the efforts.
St. Andrews Fast
This one commence starting the day after St. Andrew's Feast, and lasts 20 days in Advent. It attaches itself to the the St. Martin Fast so you have an opportunity to pre-start your fasting with the St. Martin, and then make it a bit more focus when the Advent arrives.
Lent
St. John the Baptist Fast
(some ortodox call it the Apostles' Fast as begins on the first Monday after Pentecost and lasts until the Feast of St. Peter and Paul).
The St. John the Baptist Fast last for 20 days, but you may use the May/June Ember days as a kickstart to commence the St. John the Baptist fast.
The Assumption Fast
A short fast leading up to the Feast of Assumption. It is a good exercise to find a focus after the summer. It leads up to the Archangel St. Michael Fast so it is up to you which one you like to do.
The Archangel St. Michael is 40-days and finishes on Sept. 29.

This is our recommendation

of how to structure your fasting

It is based on our own experience going back to 2019 and it is solely our own suggestions. It was a "product" arriving during the corona-virus-period, as it was quite clearly that the people suffering were people with heart-related illnesses.

So, we thought, we not to try to get an exercise as part of the scheme, using the daily life around us.

We have learnt, and realized, that the way of fasting is different from person to person depending on your previous experience. We were all novice in this matter and fit our Step-by-Step Rosary structure and concept.

It started with the idea that many people do not know of how to pray the Rosary, and do "all" know when to fast and how to fast?
More importantly, how to last all the 40 days or 20 days of fasting?

Many people contacted us concering the actual fasting and continued to ask questions during the fasting periods.

Venerable fasts were removed by the Vatican II and most of us are in the hands of the secular consumption and materialism with christmas parties, office parties, loads of presents, and food.

There are some key-points:

1) How strict do your fasting to be?

For us, this is a long-term committment, so if you fail, get back in the saddle and continue.

It may be difficult one year and improved another year. Long-term learning and developing your new tradition takes time.

We rather see that you commence with some easy goals, than failing within a week.

It is also possible to tighten the fasting in due time during the fasting.

2) Do I eat?

It is of great importance that you feel well all through. We are not doctors, and you may want to consult your doctor before you start.

In our opinion, you have to eat. You have to remember that you set your own goals concerning the fasting and if you feel ill due to the fasting, you have to change it - this is to improve your life, and your prayer life.

See it this way and see point "Kick the Sugar-devil":
It is way better to eat a thick vegetable soup than having three fast-food burgers. If you are hungry, right now, in this moment, do you really have to eat or can you wait?

Olives is a good option to munch on.

We do or try to do the entire 40-days, the full seven days a week fasting, but, there are people who eat but then try to avoid all the unhealthy food or snacks. If you cannot do all seven days, or if you find it difficult, so why not focus on:

Mondays, Wednesdays, and Fridays, ought to be fasting days.
Wednesdays, and Fridays, should be fasting days.
Wednesday and Friday are well-known meat-free days.
Tuesdays, Thursdays, and Saturdays ought then to be days of abstinence without fasting.
No discipline on Sunday.
(We personally try to avoid to the "no discipline Sunday" to keep off the temptations "screaming" in your head just because you are "allowed to").

Find your own minimum and certain goals. If you can keep a stricter time discipline, excellent. If not, try to keep the days as days of abstinence or all days as the bullet-points above days of fasting.

Find your disciplines, which include your prayer-life.

3) This is not a diet - so you have to pray while fasting.

How is your prayer life?

How often do you go to Church?

Confession?

We are supposed to pray the Rosary daily but do you do it once a week which is better than once a month or once a year or never.

The Commander Cross Rosary and its Step-by-Step Rosary community offers one way to learn to pray the Rosary.

Do you want to structure or build your your prayer life?

It takes time but let it take time because building routines need time.

Read religious material.
Listen to religious pods.
Pray.
Stations of the Cross in particularly during Lent.
Go to Mass.

Goals can be set on an individual basis.
Goals can be set for the entire family.
Each user develops his or her way to approach the 40-days.
You learn by doing and you build a tradition for future generations.

4) Exercise

Why not try to use the natural opportunities of exercising while fasting.

- walk your dog for an hour.

- walk the golf course.

- walk up the stairs instead of the lift.

- if you can ride your bicycle to work rather than using the car, or get off a bus stop before and walk home, or walk a few subway stations etc.

5) Ember days during Lent

Ember Friday in Lent and fridays in Lent are days of abstinence for Catholics.

Ash Wednesday and Good Friday are obligatory days of fasting and abstinence for Catholics.
In addition, Fridays during Lent are obligatory days of abstinence.

When fasting, a person is permitted to eat one full meal, as well as two smaller meals that together are not equal to a full meal.

The norms concerning abstinence from meat are binding - so if you do Wednesday and Friday or just Friday free from any meat products is your call.
Personally, none of us eat meat on Wednesdays and Fridays all year around and it works perfectly fine.

Kick the Sugar-devil

Our experience is that it may take a good 10-14 days to kick the sugar craving in your body. And, for us, we always include "kick the sugar-devil" as part of our fasting procedure.

We have learnt during our fastings, that it may be difficult to even manage going through a super-market with all the "good stuff" around. We have experienced that one of the things on your mind, during a few days is "where can I buy something sweet".

And, at some point, you realize that you are focusing on other things than just the sugar-need.

This is NOT a sugar detox, it is NOT a diet

and one of the key words are moderation vs. excessive.

Moderation vs. Excessive

Part of our fasting is to fight some of the deadly sins by using some of counter-virtues and moderation is a virtue and our experience is that it is a good one to use as a focus while fasting. It is not only good related, and you may be in great shape, doing all kinds of activities and exercises.
Therefore, the moderation vs excessive is a good point to look at as part of your fasting structure. You may have other vices or habits you want to sacrifice while fasting.

Excessive shopping - do you really need to buy that "thing"?

Excessive eating - 1 plate instead of 2.

Do you really need a dessert after you had a starter and a main course?

Excessive drinking - a glass of wine is fine, rather than a bottle of wine. Wine to your meal, seven days a week - why not have it only to your Sunday meal?

Excessive working - can be difficult because you have a manager or job that demands the hours, or you need to be at your job during certain hours.

But - do you need to work the extra hours once you have come home?

Excessive gambling ...

Of course you understand the point. Moderation may be the most challenging virtue but it is a wonderful virtue once you have pin-pointed some of the obstacles against your fasting.

One of our key points in this matter is that we hope that the exercise is a long-term development of your Christian life. So, if you fail something, just get back on track. Remember that it takes time to kick old habits and you want to make a sacrifice, an offer, to remove something that is "exessive" in your life.

If you do it as a family, each family member may have their own obstacles or vices such as the classic issues with smoking, drinking, eating, shopping, gambling, TV, gaming, online viewing or porn but it may also be emotions such as anger, or attitudes like laziness.

Do you really need to waste the money - just because you can?

Imagine (a real case) when you are heading to a store to buy a package of vacuum cleaning bags, but you grab the choclate bar on your way to the cashier.

While munching on the chochlate bar walking out to the car, with the vacuum cleaning bags, the person then throws away the bar - as it was a sugar product - so you wasted your money, and you were weak againt the temptation - but you ditched it at least.

Waste of money. Waste of self-control and a weak mind.

What to avoid

Sugar products.
Fast-food - or maybe it should be "no processed food"
Cook your own meals and let the flavours and smell fill your home with joy.

Why not make a thick vegeable soup.

Moderate intake of food.
- If you are a dinner party, no need to be a party pooper, but aim for moderation.
  Eat what does not offend your host.

Exercise at least 1 hour per day.
Abstinence - no meat on Wednesdays and Fridays.

(there are people who do no meat during Lent on Mondays, Wednesdays and Fridays).

This include sandwich-related meat too.

We have also learnt that families with family members being vegetarian or vegan, there is a wonderful opportunity to connect with the person. If it is daughter or son, regardless of age, why not ask the person to cook a meal for the family?
No alcohol.
- Again, it is up to you. You may want to take a glass of wine, and why not. Not a bottle, which then again is moderation. If you need a glass of wine or beer for every meal - then it is different matter. We are in this for a long-term so you may change your approach during the fasting or for the next year.
  If you are not familiar with how to fast, take your time. This is not a 100 meter sprint. It is a marathon.

Reduce your online time.
- Try to set hours where you are not staring at any social media, mobile phones, pads.
- How about finding religious pods, or read the bible.

Turn off your television.
- or at least set a certain hour when the television turns off.

This is good for kids regardless and good for parents. It is a time thief.

During the season of Lent is an excellent time to reflect over vices that affects our lives, and the many temptations around to bring man down. We can start by looking at the deadly sins, and then break it down into the different vices. This in return, also, personlizes your and your family's lent. We all have different vices or tempations to struggle - just like the tempations offered by the devil in the dessert trying to break Jesus. He was fasting for 40 days and he prayed ...

Superbia (latin) is considered the top deadly sin. In english, it is called Pride (or hubris) and this what allows your ego to directly be linked to the fallen angel.
Gula (lat.) or gluttony is closely linked to fasting as it deals with excessive food, eating and drinking. The excessive eating can be that a person eat too much, eat too soon after a meal, or simply eating too fast. It takes some time for the body to realize it is full. A person may have the attitude that only the most expensive must be eaten or that you actually cannot afford the prices and you pay by using a credit card.

But - there are many other things you can do too much of, or using the word 'excessive' gambling, porn, smoking, drugs, or working too much instead of being home with your family.
Luxuria (lat.) leading us into the section of lust. Another level of luxuria is the excess of sex. A person can lust for money or power.
Avaritia (lat.) or greed in a time like Lent are completely opposite. You are supposed to give alms during Lent. Greed is often linked to money but it can be a desire to acquire things or possess things you actually do not need.
Ira (lat.) or wrath is rough as anger can be in different levels and reasons. To give you a view of wrath, it can lead to excessive punishment of another person. It can lead to hate.
Acedia (lat.) can focus on an attitude that you care-less, or 'do not care at all' and it can also be closely linked to sloth. Laziness is another word or meaning that can be used. The word 'neglect' can also be used.
Invidia (lat.) is envy and can be linked to the one of the ten commandments that you shall not murder a person. Murder in this perspective is that you slander, defame or character murder someone to destroy their good name.

During the season of Lent is an excellent time to reflect over vices that affects our lives, and the many temptations around to bring man down. We can start by looking at the deadly sins, and then break it down into the different vices. This in return, also, personlizes your and your family's lent. We all have different vices or tempations to struggle - just like the tempations offered by the devil in the dessert trying to break Jesus. He was fasting for 40 days and he prayed ...
1. Superbia (latin) is considered the top deadly sin. In english, it is called Pride (or hubris) and this what allows your ego to directly be linked to the fallen angel.
2. Gula (lat.) or gluttony is closely linked to fasting as it deals with excessive food, eating and drinking. The excessive eating can be that a person eat too much, eat too soon after a meal, or simply eating too fast. It takes some time for the body to realize it is full. A person may have the attitude that only the most expensive must be eaten or that you actually cannot afford the prices and you pay by using a credit card.
  
  But - there are many other things you can do too much of, or using the word 'excessive' gambling, porn, smoking, drugs, or working too much instead of being home with your family.
3. Luxuria (lat.) leading us into the section of lust. Another level of luxuria is the excess of sex. A person can lust for money or power.
4. Avaritia (lat.) or greed in a time like Lent are completely opposite. You are supposed to give alms during Lent. Greed is often linked to money but it can be a desire to acquire things or possess things you actually do not need.
5. Ira (lat.) or wrath is rough as anger can be in different levels and reasons. To give you a view of wrath, it can lead to excessive punishment of another person. It can lead to hate.
6. Acedia (lat.) can focus on an attitude that you care-less, or 'do not care at all' and it can also be closely linked to sloth. Laziness is another word or meaning that can be used. The word 'neglect' can also be used.
7. Invidia (lat.) is envy and can be linked to the one of the ten commandments that you shall not murder a person. Murder in this perspective is that you slander, defame or character murder someone to destroy their good name.

Seven Deadly Sins vs. Seven Virtues

seven deadly sins and the seven virtues

We have mentioned earlier the virtue Moderation as one of the key-points during the fast. Its counter-part is Excessive, which is within field "Gluttony". Sloth showed up in 2022 and this time, it was pin-pointed to us.

Here below are some points, based on our experiences. Please do add more to your own list. It is exiting.

Moderation vs. Excessive (Gluttony) is our key-focus during the fast.
It is also here where we get many questions and this is why we also believe this the Saint Martin fast must be on an individual level.
- You may be in good shape, eat healthy, seldom drink alcohol. Is there something that you do in the line of excessive and that you ought to bring down to "moderation"?
- Is there a difference between gluttony/excessive and "crave" or "desire" as those two are part of Lust (Luxuria).
- Excessive shopping may come from desireor envy.
- Chastity is often connected to sex but if chastity is abstinence, which the 40-days St. Martin Fast and the Advent Fast and the four days of obligatory abstinence are all about. How about Moral or morality?
- As chastity was mentioned, the sin fighting to get into our mind is Lust.
Sloth and "I'll do it tomorrow".
- ignorance, unconcern, or way easier to understand: Laziness.
- How about not bothering about your body and mind?
  If you read 1 Cor 6:19, it is says: "Or do you not know that your body is the temple of the Holy Ghost who is in you, whom you have from God"
- Laziness vs a theme of movement for at least an hour a day?
Diligence or fervour is then the counter-attack towards sloth.
- How about ethics?
Lust was mentioned both vs the virtue chastity but also concerning crave and desire. We are quite certain that this can be a subject during the 40-days St. Martin fast or the Advent-fast.

The below section will in due time be developed:

The deadly sins of Envy, Pride, Wrath.
The virtues of Kindness, Patience and Charity.

Seven Deadly Sins vs. Seven Virtues

We probably did not believe that the 40-day St. Martin fast would lead us to the seven deadly sins and the seven virtues. This was a great discovery, a revelation, and a great experience. We have received some questions this year and through our answers, and the following up questions - it even became more clear than before.

Sloth showed up in 2022 (more than in 2021) but it was pin-pointed in 2022. has shown us that often when we have certain issues during the 40-day St. Martin fast it is connected to the seven deadly sins. The antidotes are of course the seven virtues. But, here below are some of our experiences of deadly sins and virtues.

Moderation vs. Excessive (Gluttony)is our key-focus during the fast.
It is also here where we get many questions and this is why we also believe this the Saint Martin fast must be on an individual level.
- You may be in good shape, eat healthy, seldom drink alcohol. Is there something that you do in the line of excessive and that you ought to bring down to "moderation"?
- Is there a difference between gluttony/excessive and "crave" or "desire" as those two are part of Lust (Luxuria).
- Excessive shopping may come from desireor envy.
- Chastity is often connected to sex but if chastity is abstinence, which the 40-days St. Martin Fast and the Advent Fast and the four days of obligatory abstinence are all about. How about Moral or morality?
- As chastity was mentioned, the sin fighting to get into our mind is Lust.
Sloth and "I'll do it tomorrow".
- ignorance, unconcern, or way easier to understand: Laziness.
- How about not bothering about your body and mind?
  If you read 1 Cor 6:19, it is says: "Or do you not know that your body is the temple of the Holy Ghost who is in you, whom you have from God"
- Laziness vs a theme of movement for at least an hour a day?
Diligence or fervour is then the counter-attack towards sloth.
- How about ethics?
Lust was mentioned both vs the virtue chastity but also concerning crave and desire. We are quite certain that this can be a subject during the 40-days St. Martin fast or the Advent-fast.

We will develop this section further covering:

Envy, Pride, Wrath which are also deadly sins.
Kindness, Patience and Charity that are virtues.