Say No to Inflammation this Ramadan

Greetings & Ramadan Mubarak to everyone - I know it been a while fellow readers, I guess the whole work from home & quarantined lifestyle is getting to each one of us. One of the most talked-about concerns during Ramadan include:

- How to sustain a healthier lifestyle during Ramadan?

- Will fasting benefit my weight loss journey?

- Is fasting going to harm my health?

There are endless questions breaking the internet right now, regarding Ramadan & one's health.

So just to clear it our earlier rather than later, I'm not a licensed dietician or nutritionist, but I'm a self-proclaimed healthy eating fanatic who invests immensely in research, speaking to nutritionists and doing my end of searching to be sure of what's good for my health.

The holy month of Ramadan gives us ample opportunities to connect with our roots and really ponder upon the real needs of our bodies - mind and body connection, not to overlook delving deeper into our faith and trust in God, who is the giver of numerous blessings such as food and family during this beautiful time. It is a time to build a pattern in food consumption which should be carried over to the rest of the months and days in your year.

Often people are concerned about their health, especially during Ramadan, whether fasting for 20 or + hours will benefit or harm their health? But let us bring in intermittent fasting (IF) into the discussion here, which has recently been shown to provide individuals with amazing results in their weight loss journey and maintaining good health. Then why should we be questioning fasting during Ramadan?

Ramadan is a practice that we have been following our ancestors and is simply a religious obligation commanded by God. Muslims celebrate this auspicious month by fasting and commemorating the revelation of the Quran.

Anyways, without further ado let's jump into some tips to follow for a balanced suhoor or sehri meals, along with a few healthy options for iftar and post-iftar (dinner) meals to support your dedication to a healthier lifestyle.

You should also avoid overeating for fear of hunger. This will lead to severe digestive discomfort.

HAVE A WELL BALANCED SUHOOR

It is essential to consume a balanced and fulfilling meal to maintain satiety throughout the day. One of the best things about fasting in this month, you'll be left with almost zero binge-eating or snacking habits that had bothered you earlier throughout the day.

Perhaps pre-prepare a smoothie for suhoor - smoothies/ smoothie bowls and shakes provide an excellent option, keep you feeling fuller for longer, as well as banana, berries or peanut butter. You can even add protein powder if you're into all that - this blend of protein, carbohydrates, and fat will provide a balanced meal to get you through the day.

Choosing regular cow milk or nut milk is totally up to you, I have personally found almond milk to be super tasty and no lesser than regular full-fat milk. I recommend you all to give it a try!

You can always opt for a multi-grain bread slice with a peanut butter topping, hummus with veggie sticks, or even avocado (if it's largely available in your region). You can dress your toasts with power foods such as seeds, dry fruits, or fruits. These are some quick fixes in case you're running late & sehri time is up.

*Also consider taking supplements to support your overall well being in this month, it will boost your immune system in the best possible way whilst you fast.

HAVE A FULFILLING IFTAR + DINNER

How many of us are tempted by those fried items on the platter? I know it can be much much harder to resist those than it seems. Its easier said than done but hey we must do what's optimal for our health. You shouldn't also cut out the bad food completely and bring yourself to the extent that you begin hating your healthy diet and end up wasting all the efforts you had made.

Fried foods lead to acidity and bloating, so limit your intake to 1-2 times a week only.

So perhaps limiting your intake of fried items to 1-2 times in a week can be the way out of those cravings. No food is bad, you just need to know and practice the right balance for your body. Since most of these fried items cause inflammation in our bodies and we don't want that when our bodies are in the process of recovering.

Opt for protein and carbs together. But this time the meal has to be more filling. Because if you feel hungry then you will reach for unnecessary snacks that will lead you to be bloated. These should be nourishing recipes that are quick to prepare and leave you satisfied. I would recommend including a chickpea salad, lentil soup, or a delicious fattoush salad to satisfy those cravings.

If you're someone like me who wishes to break the fast with a light snack with 2 glasses of water, 2 dates and maybe chana chaat or lentil soup to fit in time and space for exercise, then you can come back to a heavier meal for dinner with lemonade and whole wheat pasta with veggies, a veggie stir-fry with chickpeas, a salad mixed with sweet potatoes, chickpea and any preferred grain of your choice.

There are just endless options as to what we should and can eat during Ramadan to maintain our healthier balance. These are just some tips and examples to kick-start you guys on making better eating choices for a healthier gut.

Until next time, take care of your lovely selves readers & have a blessed Ramadan!