3. Al Bochi, who is a registered dietician, points out that “some people with diabetes may be able to fast safely while others can be at risk.” Clearly communicating to your healthcare providers that you intend to fast for Ramadan and explaining what fasting entails is critical, as patients’ medications, including insulin doses, may need to be adjusted. Instead, opt for the unprocessed food such as fruits, and consume complex carbohydrates such as rice, bread and wholegrains alongside vegetables, which will keep you fuller for longer. 4. As well, the iftar meal is a time for sharing and community. Something light like soup for iftar. Strenuous exercise is not a good idea during the day because you can quickly become dehydrated. Sharing food (like my cheese manakeesh) brings people together during this time of reflection. Eat in moderation, a heavy stomach rarely agrees with a night of fruitful ʿIbādah. Salt stimulates thirst and so it’s a good idea to avoid consuming a lot of salty foods. There are apps and other resources that alert you to when you can break your fast, so you don’t have to keep your eyes on the horizon waiting for the sun to set. During this fasting period, Muslims are expected to spend time reading and contemplating the Qur’an, the Islamic holy book, and performing good deeds. Ramadan is the 9th month in the Islamic calendar. After a full day of fasting, avoid satisfying cravings with soda and energy drinks which are high in sugar. High temperatures can also make you sweat more, so it is important to drink fluids to replace what you lose during the day (at least 10 glasses). People also work on any vices and … A piece of whole-grain toast, a boiled egg, and a piece of fruit. 2. If you’re one of the world’s millions of Muslims observing Ramadan this month, chances are you’re fasting from dawn to sunset each day. Depending on your sleeping schedule, you may want to experiment with how often and when you eat to keep your energy up. As Owais Siddiqui, a halal baker and caterer in Long Island, New York, points out, “suhoor is a meal that isn’t something people necessarily look forward to, as it entails getting up way early [before dawn] and preparing meals,” but it is “arguably the most important meal of the day.”, Rahaf Al Bochi, RDN, LD, Media Spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition LLC, echoes this sentiment, advising that “waking up for suhoor is important to prepare you for the day’s fast. 8. 7 tips for moms to improve their Ramadan experience + FREE Ramadan Planner Posted on May 22, 2017 January 28, 2021 By Shahira Ramadan after becoming a mother is very different – a version of Ramadan 2.0 with its own unique situations and obligation. Think small—short easy walks (to classes or doing errands) or a few stretches can go a long way in keeping your energy up during the day. We rounded up tips from Muslim home cooks, recipe developers and food bloggers for more seamless fasting. Watery fruits, plus lots of regular water, will replenish you. Make sure to have some greens and salads. Caffeine, which is found in coffee and tea, can make you dehydrated, and since you can’t have anything to drink until dusk, that is something to be conscientious about. Many families use iftar as an opportunity to feast and may put on a lavish spread of rich foods to make up for the long daily fasts. The Community I Have Found Online Makes Ramadan Even More Special, My Favorite Ramadan Memories Were Spent Around the Table, 5 Small Changes That Can Help You Eat Healthier, You Can Eat the Peels of These Fruits and Vegetables, What to Eat if You're Hungover, but Don't Want to Ruin Your Resolution, 10 Feel-Good Recipes You Can Make in Your Instant Pot, This Almond Butter Makes It Easier to Choose Healthy Foods, Our LaCroix Obsession Has Just Entered a New Level. The Standard chats to Muslim comedians, journalists and authors as they share their top tips for fasting during Ramadan: Stay hydrated. It takes the body about 20 minutes to register that it's had enough to eat. “A great visual is the healthy plate model, which is half your plate for vegetables, a quarter of your plate for protein and a quarter of your plate for fiber-rich carbs,” she says. From syrupy sweets in the Levant to spicy beef curries in Southeast Asia, learn how the world celebrates the end of Ramadan with delicious foods. Hello, lasting change. Try to eat just before the break of dawn, when you commence the next day's fast. Here are six tips on how to live simply and ethically this Ramadan, and beyond. Just one spoonful upgrades everything from apples to oatmeal. Fortunately, there are a few simple things teachers can do to support students during Ramadan. From dawn to dusk during this holy time, Muslims are obligated to abstain from ingesting anything. Frequent smokers may already have lung disease, or reduced lung capacity, which greatly increases the risk of serious Counting down for Ramadan (whether it is done mentally or by keeping physical signs around the home or office) will For starters, you can say “Ramadan Kareem!” or a simple “Happy Ramadan,” to help us get the month started. I try (emphasis on "try") to fast a week or two before Ramadan and whenever I do, the transition is soooo much easier. And if you are taking any medications, be sure to ask your health care provider if you can safely skip them or whether they can be taken without food and fluids. Repent now and ask Allah to forgive your sins so that you go into Ramadan with no sins! You can also increase water intake by eating hydrating foods. Tobacco use . Celebrate Eid with Ramadan decoration ideas from a top home decor blogger. Whole-wheat couscous salad with mixed vegetables, olive oil, and canned tuna. Pace yourself. Fasting can have serious effects on your blood glucose levels. Without any further intro, let’s jump right into our Time Management Tips for Ramadan: 1. All rights reserved. This includes food, water and tobacco smoke. Opt for wholesome complex carbs for suhoor, like quinoa, bulgur, farro, brown rice and whole grain breads. Chia pudding also, because you’ll be hydrated. Coconut water is also really hydrating and perfect for suhoor. Owais Siddiqui actually has a handy checklist for making sure you focus on your health during Ramadan. Tobacco use is ill-advised under any circumstances, especially during Ramadan and the COVID-19 pandemic. Ramadan: 10 tips for healthy eating during holy month. So don't go overboard with eating during iftar. There is another Ramadan meal that is equally important called suhoor. A well-balanced diet is key to healthy fasting during Ramadan. Although we may differ in how we prepare our minds and bodies, here are some tips that can help Muslims adjust to the daily fast: 1. For iftar, it is traditional to break one’s fast with some dates and a drink of milk or water. Try not to eat excessively at Iftar as this can lead to digestive problems. What, you never considered wearing your seltzer obsession? Protein—sources include milk, yogurt, eggs, nuts. In many communities, strangers will be invited into homes so that they won’t break their fast alone. Eat plenty of greens and foods rich in … Exceptions are made for those who are ill and pregnant, as well as the elderly and young children. Every person is individual and may feel best with different ways of eating. These are the prayer times for Ramadan in London . Advice for Line Managers Be aware and open to discussing Ramadan and what support or adjustments your employee would like. They also must abstain from acts that nullify the fast: eating, drinking, smoking, engaging in sexual intercourse, intentionally vomiting, menstruating, or bleeding during childbirth. Whole grains, vegetables, fruits, lean protein, healthy fat (fat from plants, like olive oil and nuts)—all of these are important to give your body all the nutrients it needs. Portion size is important. Stay hydrated. This means slowing down when eating, chewing foods well, putting away distractions and pausing halfway through your meal.”, TikTok's Latest Must-Have Gadget Makes Cooking Prep Organization a Breeze, This Comically Large Water Bottle Is How I Stay Hydrated at Home. Stay hydrated. (Yet!) Although we may differ in how we prepare our minds and bodies, here are some tips that can help Muslims adjust to the daily fast: 1. A full day of fasting encourages many Muslims to better appreciate what they have. Fruit can help you get in that extra water intake. Don’t force students to out themselves. But, be careful and don't go overboard with drinking too much at one time. A bowl of whole-grain cereal and low-fat milk, topped with fruit and nuts. 5. 1. Enjoy meals with others, exercise goodwill, and be patient with your body and with others. If you're having trouble with fasting and these tips don't work for you, talk with a dietitian or other healthcare provider to get more specific advice based on your situation. Fresh fruits and vegetables—check out the produce section for dozens of ideas! Also, make sure you have some protein, too.”. Instead of frying, try baking, steaming, grilling, stewing and roasting. It is a month-long period of spiritual reflection and self-sacrifice culminating in a joyous celebration called Eid ul Fitr. This is the pre-dawn meal that is supposed to sustain fasters for the 13 to 17 hours they will need to fast. Regardless of whether you choose to fast, you’re always welcome to an iftar table. Eid ul Fitr But you can earn some cool points if you follow these 10 tips: 1. When you break the fast, have only small quantities food, and avoid only eating sweet or fatty foods. She broke the basics down for us: “I’d say avoid salty stuff because you’ll get thirsty. To rehydrate, especially when Ramadan occurs during the summer, many people feature fresh, juicy fruits and salads to replenish their fluids. Advice; 7 Eid decoration ideas to celebrate the end of Ramadan. Some of his tips include the following: Hydrate before eating and limit consumption of beverages that contain high amounts of sugar. Spoiler: You may not need eight hours a night. Many organizations also provide free iftar meals to anyone, regardless of religion, during this time. Now, more than ever, your body needs good nourishment to compensate for the stress of fasting. However, Siddqui, who studied medicine in his native Pakistan, advises to take your own blood glucose levels into account. Drink plenty of water and eat hydrating foods during Ramadan. Some of the elements to include in your sehri: Try these easy combinations in addition to drinking water during sehri: 6. Variety is the spice of life. The month signifies the first revelations of the Quran to the prophet Mohammed (peace be upon him). By Sonya Islam, MPH, RDSonya is a former Extension Associate with Cornell Cooperative Extension, and is a Registered Dietitian and a practicing Muslim. Ramadan. As such, it takes a little planning and preparedness to have a stress-free and healthy Ramadan. Keep moving. Consume nutrient-rich foods that also maintain adequate hydration, like smoothies and soups. Ramadan isn’t a time to risk one’s health, and Al Bochi reminds us that “if fasting poses harm, then remember that there are exemptions from fasting, including for those with chronic diseases for whom fasting would pose harm to their health.” She has a detailed guide for those with diabetes who plan to fast during Ramadan, which you can check out here. Trust how your body feels. Last year she wrote an amazing and thorough guide to having a stress-free Ramadan during a pandemic, which you can read here. Oatmeal made with low-fat milk and topped with fruit and nuts. Feed Iftar to a fasting Person , even if it is with a single date. The “Ramadan 2021 tips for Mosques and Islamic Centers: #SafeRamadan” toolkit provides resources and recommendations on: #SafeRamadan tips during COVID-19 ; Best practices for managing mosques and Islamic centers. Alhamdulillah, we're at 900 supporters. Here are 7 tips to help you do just that Inshaa Allah. It begins the morning after the moon crescent can be sighted as it is a lunar calendar, based on the cycles of the moon. Continuously say ‘Astaghfirullah’ whilst you’re walking, cooking, falling asleep etc. Muslims must have the intention to fast every night during the month of Ramadan. Do not open your Iftar with cold drinks or fuzzy drinks.Fruit Juice,Energy drinks and fruit smoothie are the best . Ramadan is a month long period of fasting during the daylight hours. 5 Tips for Those Working in Ramadan by IlmFeed June 18, 2015, 12:26 am It is advisable that we try and take some days off during the month of Ramadan especially during the last 10 days, so that we can devote some time exclusively for Allah. Parents, grandparents, uncles and aunties have many traditional tips and specific foods they recommend, but as Siddiqui explains, “Meals over time and places are constantly evolving to suit the lifestyle and needs of people observing the fast in the holy month.” Many contemporary Muslims living in North America have thus incorporated some diverse hacks for a struggle-free fast. Plan in Advance. Help us get to 1000 supporters before Ramadan ends. How to support staff fasting during Ramadan Fasting plays an important role in many major religions and is a central feature in all the Abrahamic faiths. Managers may... Be accommodating over annual leave requests particularly as the majority of Christian holidays are national holidays. Consume healthy lean proteins, including lentils, beans and nuts. Fluids include juices, milk, beverages and soups but water is the best choice. In fact, we appreciate the thought and gesture more than you know. Eat a variety of foods during the evening. However, fasting whilst continuing to take insulin could lead to hypos so people with type 1 should seek the advice of their consultant or diabetologist before taking part in fasting. Best practices for attending mosques and Islamic centers. Eating mindfully and listening for when your hunger is actually satisfied puts less stress on your body and gives you more energy than eating huge amounts at one time. Food blogger Amira Ibrahim explains how to indulge and still stay healthy during the Muslim fasting month of Ramadan. Avoid food high in fats, sugars and sodium. Ramadan is one of the most important religious observances in the Muslim calendar. Eat plenty of greens and foods rich in fiber. This year, Ramadan is expected to begin either 12th or 13th April. Practice mindful eating at iftar and suhoor to help you listen to your body’s fullness and allow you to enjoy your food. If you're having trouble with fasting and these tips don't work for you, talk with a dietitian or other healthcare provider to get more specific advice based on your situation*. If you typically work out during the morning, see how your body feels if you switch exercise to the evening after breaking your fast. Many Muslims around the world do this, but it isn’t a religious requirement. This is the most joyous month of the year! In some parts of the world, this is also called sehri. Staying well hydrated and eating sources of fibre will help prevent constipation in Ramaḍān. Cereals, salads, fruit and vegetables are excellent replacements for oily curries and fried snacks. Hydrate before eating and limit consumption of beverages that contain high amounts of sugar. Try drinking fluid several times throughout the night, even if you aren't feeling too thirsty—thirst is a signal that your body is ALREADY dehydrated. © 2021 Discovery or its subsidiaries and affiliates. A banana or apple with peanut butter and a glass of low-fat milk. The Muslim Council of Britain has published guidance on Ramadan this year, which includes advice on hosting and attending virtual iftars and tuning in to local mosque’s livestreamed services. You can totally eat in front of us ... For the 30 days of Ramadan, Muslims around the … In some countries, a third of all food goes to waste. At the end of fasting you should drink plenty of sugar-free and decaffeinated fluids to avoid being dehydrated. To help you maintain your health during this time if you are participating in Ramadan fasting, we’ve interviewed experts and collected some healthy tips for daytime fasting. Which brings me to a (somewhat obvious) point... 7. Sheala Khan, a home cook in Illinois, goes a step further, suggesting that you need to have the right mindset when fasting and eating during Ramadan: “The main tip I can offer is to listen to your body and be ready for trial and error. Whole grains—sources include whole grain cereal, whole grain bread, brown rice, and oatmeal. The highlight of Ramadan is when Muslims break their fasts over an evening meal called iftar. Start fasting for a few days out of the week so you get used to it. Drinking plenty of fluids, as well as consuming fluid-rich foods, such as fruit, vegetables, yogurt, soups and stews, is very important to replace fluids lost during the day and to start the next day of fasting well hydrated. You'll have plenty of time to do that later. Fasting is an important part of many religious traditions, and can usually be accomplished safely. *Note: The following are usually considered exempt from fasting during Ramadan: Advocates for wellness, partners in your care, Ithaca Students (Undergrad, Grad, & Professional), Continuing Education & Summer Sessions Students. ... Ramadan was solely focused around the sacrificial elements, evenings in prayer and special times breaking the fast with friends and family. A few secrets to a successful sehri (pre-sunrise meal). Goodbye, overly ambitious resolutions. Drink plenty of water between Iftar and Suhoor. Some of his tips include the following: Shadi HansazadeNemati, the recipe developer and writer behind the blog Unicorns in the Kitchen, is also observing Ramadan this year. The Council has also offered guidance on receiving a vaccination jab whilst fasting during Ramadan. Get in as much water, fresh veggies, and fruit (watermelon is a treat) as you can for suhoor or iftaar. By swapping recipes and stories online, I’ve found a unique connection with thousands of people — and you can too. Muslim students often decline to share their faith with classmates and teachers or attempt to minimize physical markers of their beliefs. Al Bochi stresses that everyone who is fasting during Ramadan should “hydrate well during non-fasting hours with water and non-sweetened beverages.” Siddiqui suggests avoiding caffeine for suhoor unless you really need it to start your day. Variety is the spice of life. Consume nutrient-rich foods that also maintain adequate hydration, like smoothies and soups. However, too much rich food after a day of no food may cause some digestive issues. Repent sincerely & continuously. Don’t wait till Ramadan to repent. Try drinking fluid several times throughout the night, even if you aren't feeling too thirsty—thirst... 2. I call this my “Ramadan Muzzie Manual.”. Include plenty of fruits , Salad and curd in your diet. Together, the components of a balanced meal help your blood sugar remain most stable, which gives you good energy. Find what works for you. Slowly eating smaller portions may be better for your overall health. All it takes is a small gift from a reader like you to keep us going, for just $2 / month. If you feel unwell during a fast, rest, consider sipping some juice, and consult a clinician if your symptoms do not improve. Remember, breaking your fast at iftar (the evening meal after sunset) with water not only is traditional, it ensures that you get the best source of hydration into your body before becoming distracted with food. People should eat a variety of fresh and unprocessed foods every day and drink plenty of water. Ramadan is an opportunity to re-evaluate our lives and review the impact our actions have on our planet and other people. Please consider these additional tips from our partners at Cornell Cooperative Extension. ramadan tips Tip 1 : A healthy Iftar goes hand in hand with tradition: starting with two dates, followed by a glass of water or laban, then start the meal with a warm bowl of soup, a salad and the main course. Choose fluids that don't contain caffeine, because caffeinated drinks can be dehydrating. This is practical advice. Skipping this meal can place your body in ‘starvation mode,’ which may result in muscle breakdown and extreme fatigue.”. Ramadan eating habits don’t reflect how Muslims – or anyone else, for that matter – normally eat. However, the daily fasting schedule of Ramadan does run counter to daily circadian rhythms and has been associated with delayed bedtime and lower quality sleep. We live in a consumerist society, but we can make positive changes today. However, if you have any health conditions — including pregnancy, breast-feeding, or diabetes or another illness — it’s best to consult with your religious leader and/or your doctor to determine if you still need to fast or you’re able to fast without harm. Celebrate! Though fasting can be physically exhausting, try not to be completely sedentary. 1. Natural sweets like honey and date are so much better [than sugar]. Trying to drink a few gallons all at once can dilute your body's electrolytes, inducing a potentially fatal condition called water intoxication. The spirit of Ramadan teaches patience and getting on with daily activities despite the physical challenges of fasting. Fasting during the month of Ramadan is as much a mental exercise as it is a physical one. Read more. Although it is a time of abstinence for the world’s Muslims, many approach the holiday with a sense of joy as the shared experience of fasting brings people together. Carbohydrates are very popular suhoor items, and many North American Muslims will use this pre-dawn meal to indulge in some American breakfast staples. A peanut butter sandwich on whole grain bread and a glass of low-fat milk. It’s taken me years to learn and understand that I’m not someone who can have certain things for suhoor (because of acid reflux, etc. Al Bochi relates that “it’s very important to break your fast immediately at iftar time,” which coincides with sunset. Oatmeal is so good for suhoor because it keeps you full. Help Us End Ramadan with 1000 Supporters! Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss. that show up hours later) so I’ve had to listen to my body and accept that most online tips won’t suit most people.”, Al Bochi concurs, adding, “I always recommend listening to your body’s fullness cues. See what you've been missing this whole time! Al Bochi can’t stress enough the importance of having balanced meals for iftar, as well as suhoor. In Islam, adult Muslims, who are able to, are required to fast during the month of Ramadan. 1) Cut waste. You may buy Frozen Samosas and ready to eat meals for a quick Iftar. A bowl of vegetable soup, a piece of whole grain toast, and a glass of low-fat milk.