Some Basic Rules for Proper Nutrition During Ramadan

"The globally recogni(z)ed golden rule of dietary guidelines is that one should eat a variety of food using principles of moderation and balance. Usually, most health problems at this time are likely to arise from inappropriate diet or as a consequence of over-eating and insufficient sleep."

"Fasting also improves blood cholesterol profile, reduces gastric acidity, and prevents constipation and other digestive problems.”

"Benefits of fasting appear only in those who maintain their diet, avoiding the high calorie and highly processed foods prepared during this time," -- Saijitha Sunil, Nutritionist/Dietician, Emirates Diagnostic Clinic (Zain, 2006)

Here are some very basic rules to follow that will ensure proper diet and nutrition during Ramadan:

1) Never allow your total daily caloric intake to drop below 1,200 calories

2) Prepare your own meals

3) Eat most of your vegetables cooked

4) Eat your fruits fresh (an hour before or after your meal)

5) Drink whole/raw milk daily

6) Drink a minimum of 64-96 ounces of water daily

7) Eat bean soup everyday

8) Eat whole wheat bread

9) Avoid desserts

10) Avoid fried foods

11) Avoid processed foods

12) Limit caffeine intake

13) Do not smoke

14) Do not consume alcohol

15) Take no drugs other than what is prescribed and necessary

16) Eat at the same time everyday


(*Taken from chapter 5 in Making the Fast: How to Eat to Live During Ramadan available in paperback, Kindle, and Nook)

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Ramadan Is Just Around the Corner~Are You Prepared?

Ramadan will begin on or around July 20, 2012. The key to a successful fast is preparation: mentally, physically, and spiritually. Making the Fast: How to Eat to Live During Ramadan is a guide that will help you meet your dietary, hydration, and physical needs during the Holy Month.

In Making the Fast, readers will learn the following:

1)  Why We Fast During Ramadan

2)  How to Eat to Live

3)  Why to Get a Physical First

4)  Preparation for the Fast

5)  Diet and Nutrition

6)  How and Why to Manage Hydration

7)  Exercise and Weight Management during Ramadan

8)  Getting Proper Rest

9)  Side Effects of Fasting

10) Making Your Ramadan Plan

Get your copy today! Making the Fast: How to Eat to Live During Ramadan is available in paperback and as an ebook on the publisher's website,  Amazon Kindle, and Barnes and Noble NOOK.

Elite Athletes Train and Compete During Ramadan

For a thirty-day period every year, Muslims around the globe observe the holy month of Ramadan. During this period, we abstain from eating and drinking during the daylight hours, keep up prayer, avoid unclean behaviors, and engage in random acts of kindness. For athletes, maintaining their training and competition schedules can be challenging, but not impossible. Secretary of State Hilary Clinton recently hosted an Eid Al-Fitr dinner. Her guests were Muslim professional athletes who observed this year's fast during Ramadan. Watch some video footage here:



For tips on how to fast successfully while maintaining an active lifestyle, pick up your copy of Making the Fast: How to Eat to Live During Ramadan today!

Making the Fast is also available on Amazon.com and as an eBook on Amazon Kindle and (Barnes and Noble) Nook.

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Managing the Side Effects of Fasting

As-Salaam Alaikum! Ramadan Mubarak!

For many who are fasting and praying this month, a daily routine has been established and are enjoying the benefits of Ramadan on every level. However, some of us may be struggling for balance. We may have trouble staying hydrated in this heat. Our bodies are detoxifying and we may be experiencing a myriad of symptoms. The following excerpt from Making the Fast: How to Eat to Live During Ramadan addresses some remedies for common ailments that may arise during any fast:

"Fasting may present some side effects. Those who take the fast have reported headaches, dizziness, acne, flu-like symptoms, and fatigue. These symptoms are often attributed to detoxification. Toxins are stored in body fat. If fat is used for fuel during the day, these toxins are released into the bloodstream. Without fluid consumption, these toxins are slower to exit the body thus causing discomfort. Other health risks include: heartburn, poor control of diabetes, dehydration, constipation, stress and weight control. In this chapter, we will cover ways to alleviate these symptoms. Remember, listen to your body and follow your doctor’s orders. It is better to make up a like number of days rather (than) risk your health.

"Upon rising in the morning, squeeze the juice of a lemon into your water. The vitamin C will give your immune system a boost and help fight off disease. The acid from the lemon will reduce intestinal parasites which can cause some gastrointestinal distress. Be sure to ingest up to half of your required fluid intake for the day before sunrise. Hydration, proper diet, and adequate rest will help keep headaches at bay. Persistent flu-like symptoms, headaches, and dizziness should be reported to your physician. Additional rest may be needed during the day. The key is to listen to your body and give it what it needs. A little pampering goes a long way."

To read more about how to successfully manage the side effects of fasting, pick up Making the Fast: How to Eat to Live During Ramadan today! http://www.lulu.com/product/16509709

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Making the Fast: How to Eat to Live During Ramadan

Available in paperback and electronic download!



Excerpt from Chapter 6 Hydration:

"The average individual requires 96 ounces (3 quarts) of water per day. For individuals who are participating in a weight loss program, an additional 8 ounce glass of water for every 25 pounds over ideal bodyweight is required. Extra hydration is also needed for those who live in warmer humid climates as well as those who perform brisk exercise. During Ramadan, the challenge lies in maintaining water intake levels within a shorter window of opportunity. In this chapter, we will cover the benefits of good hydration, how water is lost, causes of dehydration, effects of dehydration, hydration guidelines, foods to avoid, and foods to help stay hydrated during Ramadan.

"There are many benefits to good hydration. The following systems and are positively affected: 1) endocrine gland function increases, 2) fluid retention is alleviated, 3) liver function improves which increases the percent of body fat percentage used for energy (which promotes weight loss), 4) natural thirst returns, 5) appetite decreases significantly, 6) metabolic functions improve, 7) nutrients are well distributed throughout the body, 8) body temperature regulation improves, and 9) blood volume is maintained." (Micheal A. Clark, 2008)

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Are You Ready for Ramadan?

Ramadan begins in just one week. Hopefully, you have already started your preparations. If not, there is still time. Here are some of my annual rituals that set me and my family up for a successful fast.

1. Eliminate unhealthy foods from your diet.
It is critical that we eat nutritionally-dense foods during Ramadan. Processed foods, fast food, junk food, etc. typically do not contain adequate amounts of protein and fiber. They also lack vitamins and minerals. You will still be hungry and want to eat more to compensate for the lack of nutritional value. You could potentially gain weight. Also, ensure that you eliminate bodily wastes regularly.

2. Reduce/eliminate caffeine intake.
Drinks that contain caffeine like coffee and green tea act as mild diuretics which will work against your efforts to stay hydrated. Make sure to get adequate rest to conserve energy. Also, consuming slow-release carbs will help keep your energy levels up.

3. Plan your meals and shop now.
Take inventory to ensure that you have sufficient amounts of healthy foods on hand. Consider: What will your diet consist of for the month? Will you eat salads, beans, soups, and fruit? How much time will you have to cook daily? Which foods can I cook in advance and freeze? Do I have enough water? Will I host iftar feasts?

4. Clean and organize your home.
Pay special attention to your kitchen and spaces where ablution, prayer, and reading will take place. Eliminate any clutter. Your home should be a restful and inviting refuge.

5. Take a moment to count your blessings.
Your attitude about Ramadan should be one of gratitude and humility. Be grateful for every blessing and trial. The way you start is the way you will end. If you focus on what you must sacrifice, you will miss out on the benefits.

6. Commit to making or breaking a habit.
Ramadan is a wonderful time to re-focus and establish discipline. If it takes 21 days to make or break a habit,then imagine where you will be in thirty!

7. Plan your day.
Your daily routine will require some adjustments. Be realistic about your limitations. You may decide to scale back non-essential tasks for the month. It may be necessary to change the time of day that you prepare meals. You may take naps before dinner. You may move your workouts to early morning so that you can drink. Choose the best time to complete your daily reading. Do what works for you.

8. See your doctor.
If possible, squeeze in a doctor's appointment. It is critical to know your numbers and how the fast may affect your overall health. The Ramadan fast can be quite beneficial for generally healthy people. If you are ill, pregnant, or breastfeeding, you should not be fasting. Those who take prescription medication due to existing health conditions may be unable to participate. Listen to your body and follow your doctor's orders.

9. Figure out the frequency and intensity of your workouts.
If you don't already follow an exercise regimen, this may not be the best time to start one. If you are currently active, adjust your workouts accordingly. You may work out 5-6 days and need to drop back to 3 or 4 days to conserve energy and manage hydration. Exercises like walking and yoga can help with circulation, mood, quality of sleep, and appetite control.

10. Adjust your daily schedule.
Start pushing dinner time later in the day. If you normally eat at 6pm, gradually delay your meal 15-20 minutes each day. Today, eat at 6:20 pm. Tomorrow, eat at 6:40 pm. Follow a similar regimen if you do not rise before dawn for prayer. Adjust your alarm clock 15 minutes earlier every day. By the start of the fast, your transition will be much easier.

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Restoring Balance to Your Life

In my current course of study on the components of wellness, I am getting a better understanding of how fitness and wellness are interrelated. To be considered "well", one must strive for balance in every area of his/her life. In addition to proper diet, exercise, and rest, it is important to achieve mental, physical, spiritual, and emotional health. I am learning to value my contributions to the society-at-large through my work, charity, sacrifice, and environmental awareness.

Fitness is a complement to my endeavors. It allows me to exist in my body rather than be a slave to it. If I am sick or overweight (a form of sickness), most of my energies shift toward correcting that condition. Many of the balls that I juggle will drop and my recovery time will be spent playing catch-up (which is stressful for me!). It is important to take care of myself all of the time.

My approach to doing chores, studying, family time, "me" time, etc. has changed. I used to complete tasks in "batches" like an assembly line--focusing on one thing at a time until I'm finished. Now, I am more flexible to my circumstances with a clearer list of priorities. I know what I need to do, so I look for more creative ways to get them done without disrupting my daily routine.

As a Muslim, the month of Ramadan is a wonderful opportunity to restore balance and recharge my batteries. Fasting (no food or drink) during the daylight hours makes exercise a challenge, so I do short, intense workouts at 6:00 am. Then I read and hydrate until dawn. I can complete some chores, clear my email, and plan my day before my daughter stirs from her sleep. Constant prayer and meditation keeps me calm and focused. I feel more connected in my spirit. I have started purging my closets and donating old clothes and household items to charity. This improves the energy in my home and unclutters my mind while making someone else's life better. At the end of the day, we look forward to a good healthy meal so, cooking becomes a creative outlet as opposed to a chore. On the whole, this 30-day period allows me to make some new habits and break some old ones.

Take this opportunity to renew your spirit and get "well". Look closely at your life and decide to try a new approach toward improving yourself. You might be surprised and a bit happier! Hope this helps! More next time...