Humi
Prime Minister (20k+ posts)
Eat right: Tips for staying fit during Ramadan
28 June 2014
There’s no reason why you shoudn’t follow a healthy eating habit during Ramadan. Certified Nutritionist and Health Promoter, Hala Barghout offers some tips to manage the month’s fast.
STAY HYDRATED
Keeping hydrated is evidently more challenging in the summer months. Usually, men are required to drink about 2.5 litres of water or 10 cups, whilst women are required to consume about 2 litres, or 8 cups a day. During Ramadan, it is advised to drink as much water as possible before, during and after meal times after sunset.
BREAK YOUR FAST SLOWLY
Breaking your fast should be gradual. Beginning with water, small hot appetisers like soups, light salads and yogurts or a small cup of fresh juice and even 2-3 dates are recommended. Dates have gained popularity in Ramadan, as they’re high in fruit sugar, yet nutritious as they are filled with magnesium, potassium and fibre.
MAKE YOUR MEALS COUNT
A balanced diet is recommended even when you are not fasting. Power foods like whole grains, barley, wheat, oats, whole grain rice and legumes such as lentils or beans and fresh produce like fruits, vegetables and potatoes are low in sugar, and high complex carbohydrates, remaining in your system for longer, lessening the hunger throughout the day. Protein rich sources like lean meats, fish, eggs, milk, nuts or seeds can also help to stabilise blood sugar levels, which in turn can help curb cravings.
AVOID SALTY AND SUGARY FOODS
Foods to avoid are spicy, salty, and processed foods such as canned food and packaged products. The faster the body breaks the meal down, the sooner you’ll get hungry. That means instead of a sugary breakfast cereal, try oatmeal and fruit. The addition of chia seeds provide an added boost of healthy omega fatty acids, iron, vitamin C, potassium, calcium, fiber, protein and antioxidants.
EXERCISE
The best time to exercise moderately is an hour after you break your fast with something light such as walking, jogging, swimming, or yoga. Try to include at least 30 minutes of exercise daily during the month of Ramadan and make sure to hydrate with plenty of fluids.
Tips courtesy Hala Barghout, Nutritionist and Health Promoter, Just Falafel.
Visit http://www.facebook.com/justfalafel for more information.
Healthy meals for Ramadan
Right Bite is offering nutritious Iftar and Suhour packages to help you achieve a healthy and safe Ramadan fasting. As with their regular packages, Right Bite’s Ramadan programmes are also tailored to fit a customer’s dietary requirements to ensure the maximum health benefits. www.right-bite.com
In line with its mission of inculcating healthy lifestyle and healthy eating as an important part of the lives of the residents of the UAE, Health Factory has launched meal boxes that can be shared by 10 people or more. The Iftar meal boxes are available on order for a minimum of 10 boxes and need to be booked 48 hours in advance with free delivery only in Dubai. The boxes are available priced at Dhs35 and Dhs60 (including dry fruits, salad, rice, Arabic mixed grill and desert)
Call 04 347 3808 or 04 323 2400 or e-mail [email protected]
Stay fit while fasting
People tend to go easy on their exercise routine during the Ramadan month and end up feeling heavy once Eid comes along. But there’s no reason why you should not make the most of the shorter hours at work and plan a workout to fit into your routine
28 June 2014
There’s no reason why you shoudn’t follow a healthy eating habit during Ramadan. Certified Nutritionist and Health Promoter, Hala Barghout offers some tips to manage the month’s fast.
STAY HYDRATED
Keeping hydrated is evidently more challenging in the summer months. Usually, men are required to drink about 2.5 litres of water or 10 cups, whilst women are required to consume about 2 litres, or 8 cups a day. During Ramadan, it is advised to drink as much water as possible before, during and after meal times after sunset.
BREAK YOUR FAST SLOWLY
Breaking your fast should be gradual. Beginning with water, small hot appetisers like soups, light salads and yogurts or a small cup of fresh juice and even 2-3 dates are recommended. Dates have gained popularity in Ramadan, as they’re high in fruit sugar, yet nutritious as they are filled with magnesium, potassium and fibre.
MAKE YOUR MEALS COUNT
A balanced diet is recommended even when you are not fasting. Power foods like whole grains, barley, wheat, oats, whole grain rice and legumes such as lentils or beans and fresh produce like fruits, vegetables and potatoes are low in sugar, and high complex carbohydrates, remaining in your system for longer, lessening the hunger throughout the day. Protein rich sources like lean meats, fish, eggs, milk, nuts or seeds can also help to stabilise blood sugar levels, which in turn can help curb cravings.
AVOID SALTY AND SUGARY FOODS
Foods to avoid are spicy, salty, and processed foods such as canned food and packaged products. The faster the body breaks the meal down, the sooner you’ll get hungry. That means instead of a sugary breakfast cereal, try oatmeal and fruit. The addition of chia seeds provide an added boost of healthy omega fatty acids, iron, vitamin C, potassium, calcium, fiber, protein and antioxidants.
EXERCISE
The best time to exercise moderately is an hour after you break your fast with something light such as walking, jogging, swimming, or yoga. Try to include at least 30 minutes of exercise daily during the month of Ramadan and make sure to hydrate with plenty of fluids.
Tips courtesy Hala Barghout, Nutritionist and Health Promoter, Just Falafel.
Visit http://www.facebook.com/justfalafel for more information.
Healthy meals for Ramadan
Right Bite is offering nutritious Iftar and Suhour packages to help you achieve a healthy and safe Ramadan fasting. As with their regular packages, Right Bite’s Ramadan programmes are also tailored to fit a customer’s dietary requirements to ensure the maximum health benefits. www.right-bite.com
In line with its mission of inculcating healthy lifestyle and healthy eating as an important part of the lives of the residents of the UAE, Health Factory has launched meal boxes that can be shared by 10 people or more. The Iftar meal boxes are available on order for a minimum of 10 boxes and need to be booked 48 hours in advance with free delivery only in Dubai. The boxes are available priced at Dhs35 and Dhs60 (including dry fruits, salad, rice, Arabic mixed grill and desert)
Call 04 347 3808 or 04 323 2400 or e-mail [email protected]
Stay fit while fasting
People tend to go easy on their exercise routine during the Ramadan month and end up feeling heavy once Eid comes along. But there’s no reason why you should not make the most of the shorter hours at work and plan a workout to fit into your routine
- It is important to do cardiovascular exercises such as walking or cycling. This helps burn calories and improves one’s stamina.
- Go for a low intensity resistance training. It helps maintain muscle strength.
- Do warm up and stretching exercises. Full body stretching helps improve flexibility and also in detoxification.
- Gym goers can do mat exercises like free squats, abs exercises and pushups.
- Other forms of exercise are Pilates, yoga and meditation; these help in relaxation and detoxification.
- Low intensity group exercises help burn calories. It can also be fun if you do it with your friends, family or in a large group.
- Keep your workout short; at least 30 to a maximum of 60 minutes.
- Don’t exercise when you are fasting. One should exercise either before Sehri (meal before dawn) or after Iftaar (meal after sunset).
- Don’t do high intensity exercises like high speed running, stepper and heavy weight lifting as it can lead to joint or muscle injuries and complications like low blood pressure, hypoglycemia and dizziness.
- Come to the gym with friends or get a personal trainer, to keep your motivation levels high.
- To maintain your fitness within Ramadan, it is recommended to exercise four to five a week.
- If you can’t make it to the gym, you can try to go for a brisk walk, a jog or just use a jumping rope at home for 30 minutes.
- Featured Thumbs
- http://www.khaleejtimes.com/images/iftarth_28062014.jpg
