RAMADHAN NUTRITION SERIES - PART 3
When you fast, your energy mainly depends on the food you consume during your Suhoor meal- so first and foremost, please don’t skip it!
What we choose to eat in the early hours of the morning can have a huge impact on our mood and energy levels for the rest of the day. Combining fibre rich carbohydrates with some protein and healthy fats (nuts, seeds, eggs, fish, chicken, meat, dairy and legumes) will help to regulate blood sugar levels and keep you full for longer.
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Adding nuts/nut butter and seeds to an oat-based meal may be exactly what you need to help support your energy levels. Why not try these delicious oats topped with fresh berries, peanut butter and pumpkin seeds? Click here for my recipe. If you really struggle in the early hours of the morning, I have also included an overnight oats option which can be quickly prepared before you go to bed!
For added protein, give quinoa porridge a go: cook the quinoa, oats, milk, water; cinnamon, flax seeds and then add toppings of your choice (berries, nut butter, bananas, honey). I would advise pre-cooking a batch of quinoa beforehand so that you only need to cook the porridge for a few minutes. Any left over can be used up in a side salad for Fatoor!
#12 Fatoor/ Ifar: REPLENISH & RECHARGE ⠀
After fasting the whole day, it is the food you eat in the evening that will provide your body with calories and nutrients to replenish your energy and boost vitality. Prepare a balanced meal including foods from all major food groups: A soup can be a great way to incorporate an abundance (rainbow) of vegetables, while providing your body with the hydration and nutrients that it needs at the end of a fasting day. Preparing a meat broth with lentils or beans and 5 different vegetables can be a delicious option! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
For those who like to have a dessert or if you’re hosting an Iftar party- why not try serving dates stuffed with nut butter and dark chocolate, a bowl of colourful berries or a batch of my energy balls (link in bio)! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My advice to you is to stock up on essentials such as legumes (kidney beans, cannellini beans, lentils, chickpeas), nuts, seeds, brown rice, oats and quinoa so that you don’t find yourself reaching for that frozen packet of samosas when you’re 20 minutes away from the finish line!
#13 AVOID FIZZY/ SUGARY DRINKS
Fizzy drinks are packed full of free sugars and additives which are not only harmful to our health, but can also cause your blood sugar levels to spike very quickly. The gas in fizzy drinks may also contribute to bloating. If you struggle to drink enough water, try adding fresh fruit, lime with mint or a dash of lemon, to give it some flavour.
#14 LIMIT CAFFEINE INTAKE
Caffeine from cold drinks, tea and coffee is a mild diuretic and promotes faster water loss through urination, which can lead to dehydration.
Similarly, tea also contains Tannins, a polyphenol which can interfere with proper digestion and prevent normal absorption of certain nutrients from the food we eat, so it’s best to avoid a cuppa close to meal time!
Caffeine withdrawal can become an issue in Ramadan, for those who regularly consume it. Ideally aim to cut back on your intake BEFORE the start of Ramadan (keep this in mind for next year) and stay hydrated to support symptoms of headaches and fatigue.
#15 MANAGE STRESS
Many Muslims have taken Ramadhan as an opportunity to slow down, reflect, spiritually connect and spend more time with loved ones. As this month comes to an end, it will become easy to fall back into our fast paced and stressful schedules. If we don’t find time to relax and unwind, excess release of our stress hormone, cortisol, can disrupt many systems in our body (such as immune and reproductive function). Studies also show that stress can massively impact our digestion and therefore ability to absorb the nutrients from the food we eat.
For those who are constantly on the go, make it a habit to eat in a relaxed environment, preferably on the dining table or away from your desk. Put your phone away and take time to relax and enjoy your meals in the company of family and loved ones- this will do wonders for your digestion!
Similarly, when feeling stressed- try to breathe slowly and deeply, as this will really help to calm your nervous system and elicit a relaxation response.