Ironically for a period characterised by observers not being able to eat throughout the day, these pages will have a fair share of food and dining related material, reflecting the well-known trend for discussing the excellent cuisine in store for the many Iftars. Perhaps one of the greatest elements of Ramadan is the community feel it induces as people come together and treat themselves to succulent, often traditional dishes and open themselves to sharing with those from all walks of life. This ties into another equally important aspect of the period – charity - which increases immeasurably as people pay extra special attention to aiding the less fortunate.
The third point of Ramadan that excites many is the chance to discover more about Arabic culture. This is often carried out through meeting more of the local population, discussions at work, on TV or at public occasions and again, through enjoying the vast range of food from the region. Expect to be offered a lot of hummus, vine leaves, tabouleh and kebabs and remember, as you’re wolfing them down in delight, the hundreds of years where these same dishes have been served and all that has occurred in that time.
Make sure this Ramadan is a time of celebration as well as reverence. The hours of sunlight will no doubt make sure we become better people, but so should the evening when we all come together and consider every aspect of our life.
To kick-off talking about food, here are a few tips on how to get through the first few days of fasting (we know they are the hardest) and to try and stave off those inevitable pounds that will be piled on, along with some healthy recipes. These come courtesy of Ussma Ghani, VLCC’s dietician. Ussma is a registered Canadian Dietician with over 10 years of experience in the nutrition field. Having worked in both the clinical and non-clinical spheres, the mission she has undertaken is to improve the overall health of the community through basic nutritional education.
Heath tips from Ussma Ghani
Many of us are starting to get into the spirit of Ramadan by preparing for the days of fasting and then feasting with our families and friends. But apart from being a time that brings us together as a community, this month of fasting is also meant to provide important health benefits of allowing us to cleanse our system of the toxins our body may have accumulated over the past year.
However, poor eating habits can prevent us from reaping the full benefits of this fasting detox. Some sure signs that your fast has missed its mark include heart burn, indigestion, fatigue, and weight gain - symptoms that many of us have sadly experienced firsthand. So how can you make sure you are benefiting from your fast this year? Follow these simple tips guaranteed to help you flush your system throughout this holy month:
Have a wholesome Suhoor (pre-dawn) meal
·Although you may think you are cutting calories, skipping the Suhoor, or pre-dawn meal, will deplete your energy stores by afternoon, leave you feeling weak throughout the day, and make you twice as hungry by the time you open your fast.
·Instead make sure to eat foods with staying power prior to starting your fast. Foods that are higher in protein like eggs, cheese, and beans as well as those that are higher in fibre like whole wheat bread, fresh fruits and vegetables get digested more slowly and will help stave off the hunger for longer.
Break your fast with dates
·Rich in fibre, carbohydrates, potassium and magnesium, dates are an excellent source of energy that will quickly raise your low blood sugar levels back to normal.
·Because they are higher in calories, enjoying one serving, or up to three dates every day is enough to meet your immediate energy needs while allowing you to maintain a healthy weight throughout the month.
Have a light Iftar (breakfast)
·Though it may sound difficult to do – having a light Iftar, or breakfast, will prevent your blood sugar levels from spiking – which can bring on a “sugar rush” headache, make you feel uncomfortably stuffed and overly sleepy within a few hours.
·By enjoying filling but low calorie foods like broth soups, fruit, yogurt and/or cereal instead, you’ll allow your blood sugar levels to rise more gradually and feel light and alert.
Enjoy a balanced dinner
·Since you’ll need to make sure you are getting all the nutrients your body needs to stay healthy throughout the month, having a balanced dinner that includes a good mix of whole grains (like brown pasta, basmati rice and whole wheat breads), protein (like fish, chicken, beans and lentils) and vegetables (cooked or raw) is very important.
Snack through the evening
·The natural way our body adjusts to long periods of time without food is by decreasing our metabolic rate (or the rate at which we burn energy). Snacking at least once or twice during the evening will help keep your metabolism running even when you are fasting.
·Choose calorie dense foods like unsalted nuts, low fat cheeses, and olives or avocados that will give you the energy you need without making you feel heavy.
Make sure to stay hydrated
·Not getting enough fluid is another major cause of fatigue, weakness, sweating and feeling shaky during the day. Having at least two litres of water throughout the night will keep you hydrated even during the hot morning hours.
·Limiting caffeinated beverages like tea and coffee to a maximum of two cups a day will also help to prevent feeling shaky from withdrawal.
·Increasing the amount of beverages you have like 100% fruit juices, clear soups and green tea can help boost you fluid intake while giving you the variety you need as well.
Enjoy deep fried foods and desserts in moderation
·Many Ramadan foods are highly processed and rich in calories, and though they may taste delicious, they can also lead to indigestion, heartburn and feeling bloated and heavy. While it’s important to enjoy these traditional foods as well, enjoying them once or twice a week will keep your system from missing the benefits of the detox and prevent you from feeling deprived as well.
By sticking to these basic rules, you will reap the maximum benefits from your fasts and feel rejuvenated.