7 STEPS FOR A HEALTHIER RAMADAN

As the blessed month is literally knocking at our doors, I reminisce about my very first Ramadan...oh,it was such a simple and focused affair, where have those times gone?

Many of you know that I am a revert to Islam, and my very first month of fasting was spent in my home country, far from the cultural/culinary impositions of the Subcontinent.I only knew what was in the books and that made everything so easy.

Well, imagine my shock when I was first exposed to the lavish iftar spreads of desi households. I was still very impressionable at that time and couldn't help but adopt some of the culinary practices I've been introduced to because, there's no denying it, they were delicious.

It didn't take me long, though, to realise that the focus of my fasting months was gradually shifting from spiritual regeneration to table spreads of freshly made goodies that would satisfy and encourage our tendencies to binge and leave us on a down-burn shortly after consuming them.

In the attempt of avoiding such time and energy wasting common practices, I am sharing some of the tips I will be incorporating in my Ramadan routine this year. I hope you will find them beneficial not only to your health but to your spiritual practice as well.

1. REMINDER

The essence in every action is the intention behind it, we all know that. So, before you hear the fajr Adhan of the first fasting day, take a moment to remind yourself of the true purpose and intent of Ramadan.

It's an opportunity to hit the reset button and eliminate unnecessary distractions , like food and other vices, in order to hand over one's spirit to the cleansing rituals of worship.

The restrictions on our eating and drinking hours are an exercise of self control, a first basic step for any further religious practice commitment,and should not be the focus our days revolve around.

This Ramadan the time has come to remind ourselves that food has a purpose: to fuel our body in the most efficient way so that we may accomplish more deeds that may earn us rewards for the afterlife. The fact that food may also taste good should not overtake its principal role of nourishing our body.

2. DETOX

I am not a big fan of any detox diets or cleanses that promise quick fixes to chronic malnutrition but I would highly recommend you detox your kitchen of any highly processed, instant, sugar and fat loaded temptations and prepare your pantry and refrigerator for an easy transition.

3. KEEP YOUR IFTAR SIMPLE

As the sunnah of the Prophet (saws) dictates, iftar should be a simple affair of barely couple minutes. Your stomach is dried up from the 16 hours of fasting and the last thing it needs is a caloric and thermal shock. Stick to drinking 1-2 glasses of room temp. water and a couple of dates.

In the early days of your transition, if you still feel you miss the traditional iftar spread, substitute your regular dishes with fruits. We are so blessed to have fresh fruits in season all year round, make the best of what nature has to offer. Fruit should always be consumed by itself, avoid combining it with other foods like dairy, and have it before or in between meals.

There is so much wisdom in the recommendations of the Prophet, make an effort to adhere to them and you'll probably reap its benefits beyond the fasting month.

4. SOUP

One thing I'll stick to religiously this year is having soup shortly after iftar and maghrib salah. A lukewarm, vegetable soup is not only refreshing but it further helps your stomach ease back into shape and expand its volume. Soup is also great because you continue to hydrate yourself along with getting an intake of wholesome nourishment.

Don't complicate yourself with elaborate recipes,here are 5 super simple soup recipes to try and include in your daily routine and all you need to do is rotate between them and you'll never be out of ideas.

5. BEVERAGES

If anything, staying hydrated is more of an issue than undernourishment in the subtropical climate of Karachi, so drinking your water during your non-fasting hours is essential. You need to be smart about your water intake because quantity is not quality.If you drink too much water at once the body will just flush it out and it won't serve its purpose.Try to be strategic about your water intake and don't drink more than 2 glasses at a time to give your body a gradual supply that it can absorb efficiently. Having this in mind, it would be wise to divide your total water intake into time periods with reminders to drink, depending on your schedule. Generally speaking, having 2 glasses every 30-45 minutes should be fine. Don't forget that fresh fruit and vegetables, as well as soup will also help in your quest to keep yourself hydrated and active.

I not sure about the science behind it but I personally choose to adhere to the Ayurvedic wisdom that dictates the consumption of warm over cold water.

I would also highly recommend excluding, or at least reducing your caffeine intake during the fasting month. If you must indulge, like I do with an irreplaceable cup of coffee, make it a night time affair.This will likely help tap into your energy reserves and keep you alert for your night time ibadah routine and will also prevent experiencing the after-thirst during your waking hours.

6.DINNER

Choose meals rich in vegetables and complex carbohydrates for dinner. Stir fries, rice bowls, vegetable stews, wholemeal quiche etc. are great dinner options that will not only be nutritious but also easy on the stomach, that is still in recovery from a day long fast.

7.SUHOOR

Choose protein, fat and vegetable (fibre) rich meals for suhoor as these foods will take longest to break down and absorb and will keep you feeling full for longer. By suhoor your stomach will have returned to full function, which is why I would recommend healthy fat intake at this time but would suggest it being consumed in an unprocessed form, i.e. not fryin in butter but hawing the raw butter with your meal or having a tuna sald etc.

I'll probably stick to my flaxmeal bun sandwiches alternating with super granola squares (rich in nuts and dry fruits, processed sugar free) and yogurt mixed with bhusa (wheat fibre)

BONUS POINT

Now,that you'll free up your afternoons from the unnecessary iftar prep of frying samosas and pakoras, why not boost your metabolism with an exercise session? This will not only fire up your engines but will also ensure an alert brain function and increased your focus for further activities during night time.

Plan your exercise around your iftar, shortly before or right after your maghrib prayers.

Use my favourite yoga app, Down Dog and , if you're really set on doing your Ramadan fasts the right way, the Ramadan Reset book is your go to guide for nutrition and fitness this year.

Have a blessed and healthy Ramadan