health factory presentation - ramadan 2014
DESCRIPTION
Ramadan is a month of self-control and a journey of getting closer to the Almighty. While this holy month has it own significance for all the observers, it might also lead to some serious health complications. Here are a few simple to be observed, for a spiritually happy and healthy Ramadan.TRANSCRIPT
Dr. Lama Dalloul Junior dietitian, Health Factory
26th June ,2014
Healthy guidelines for Ramadan Fasting
May cause dehydration in case of lack of fluids. This may lead to headaches and migraines in predisposed persons.
Can often increase gastric acidity levels in the stomach causing a burning feeling, a heaviness in the stomach and a sour mouth.
Pregnant women, nursing mothers, malnourished people, and individuals with any medical conditions are advised to consult a physician before fasting during Ramadan.
Unpleasant Effects of fasting
Fasting during the Holy month of Ramadan can be good for your health
if it’s done correctly.
It allows to practice self-discipline, self-control, sacrifice, and sympathy for those who are less fortunate.
Reduces the risk of : cancer, cardiovascular diseases, diabetes and insulin resistance, immune disorders,
Slows the aging process and enhance the potential to increase maximum life span
Helps us to lose that extra weight with little effort.
May Help to Overcome Addictions
Benefits of Ramadan Fasting:
Our diet in Ramadan should not differ very much from our normal diet and should be as simple as possible
It should be such that we maintain our normal weight, neither losing nor gaining.
However, if one is over-weight, Ramadan is an ideal time to shed those extra pounds!
To remain healthy during Ramadan, normal quantities of food from the major food groups: bread and cereal, milk and dairy product, fish, meat and poultry, bean, vegetable and fruit should be consumed. (Vegetarians and Vegans should amend this list as appropriate).
Journey of Ramadan Journey of Ramadan
Iftar
Dates
Break the fast with dates
The massive health benefits of dates make it one of the most valuable food that we can have.They are a good source of various vitamins and minerals. It’s a good source of energy, sugar and fiber.Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates. It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.
1 exchange of date : 3 dates (25 g)60 Calories15 g carbohydrates1.5 g fibers5 ml of water0.43 g proteins0.04 g of fat
• Helps in correcting Anemia• Promote healthy bowel movements (relief
constipation and control diarrhea)• Great energy booster• Boost Nervous System• Maintain/Gain healthy weight• Strengthen the bones• Reduce the risk of stroke• Diminish allergic reactions• Lower night blindness• Prevent Abdominal Cancer
Health benefits of dates
Journey of Ramadan Journey of Ramadan
Iftar
Dates
Juice/soup
Juices and soups help maintain water and minerals balance in the body
What we can do is:
1 cup of milk (low fat or skimmed)1 cup of yoghurt (Laban)1 cup of Ramadan's drinks or unsweetened fresh fruits juices1 cup of soup (Lentil, vegetable, chicken, mushroom….)
Ramadan’s drinks?Gives our body Fluids and Energy! With a good amount of
vitamins and minerals.
Quamardeen Rich in: dietary fibers, potassium, non-hem iron, anti-oxidants, and carotenoids
Jallab:Analgesic, anti-allergic, anti-viral, anti-bacterial.Improves digestion,lower blood level of cholesterol, treat diarrhea,Vitamin E Clear Voice and throat
Karkadeh:Rich in vitamin C,Improves immune system,Reduce fever, pain and spasm,Reduce respiratory infections,Help in reducing weight.
Cold karkadeh : lower blood pressureHot karkadeh : increase Blood pressure
Tamar hind:High in fibersLower LDLRich in antioxidants and Vitamin BContains Copper, iron, Calcium, zinc,
Magnesium and potassium.Healthy for the heartDry eye syndromeHeal inflammation if putted in skinTreat bile disorders
laxative
Ramadan’s drinks?Gives our body Fluids and Energy! With a good amount of
vitamins and minerals.
Journey of Ramadan Journey of Ramadan
Iftar
Dates
Juice/soup
Vegetables
Mixed vegetable salad, 1 serving (one cup), (lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired.)
Cooked vegetables such as guar beans, French beans, okra, eggplant ,cabbage, spinach, 1 serving (4 oz).
Gives you essential vitamins, minerals, antioxidants and the dietary fiber
Vegetable Group:
Journey of Ramadan Journey of Ramadan
Iftar
Dates
Juice/soup
Vegetables
Dinner
Meat/Bean Group: Meat and beans are a good source of protein, minerals, and certain vitamins. Beans are a good source of dietary fiber, as well.
Chicken, beef, lamb, goat, fish, 1-2 servings (serving size = a slice =1 oz); green pea, chickpea (humus), green gram, black gram, lentil, lima bean and other beans, 1 serving (half cup).
Bread/Cereal Group: The Complex carbohydrates, are a good source of energy and provide some protein, minerals, and dietary fiber
Whole wheat bread, 2 servings (serving size = 1 oz) or cooked rice, one cup or combination. .
Dinner:
The main dish /Dinner should be including a source of proteins , a source of complex carbohydrates and some healthy fats.
Milk Group: Milk and dairy products are good sources of protein and calcium, which are essential for body tissue maintenance and several physiological functions.
Milk or butter-milk , yogurt or cottage cheese (one cup).
Try fermented products such as Laban and yogurt.
CALCIUM
Journey of Ramadan Journey of Ramadan
Iftar
Dates
Juice/soup
Vegetables
Dinner
fruits
Eat fruits as the last item of the dinner or soon after dinner, It facilitate digestion and prevent many gastrointestinal problems.
Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber.
1-2 servings of citrus and/or other fruits. Either as cut fruits, or fruit yoghurt, milkshakes and fruit juices.
Fruits Group
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Iftar
Dates
Juice/soup
Vegetables
Dinner
fruits
Physical Activity
Engage yourself in some kind of light exercise, such as stretching or walking.
Exercise, together with a balanced diet, should help everyone watch their weight during Ramadan.
Be Active!
Anyone overweight should increase the amount of exercise
and reduce the amount of food intake to help reduce weight.
Journey of Ramadan Journey of Ramadan
Iftar
Dates
Juice/soup
Vegetables
Dinner
fruits
Physical Activity
Have some rest
Drinking a remarkable amount of water is a mandatory to avoid dehydration and for detoxification of the digestive system
If you want to have something light , it’s better to take a low fat milk or Laban, maybe a small piece of fruit.
Have some rest
Between Iftar and Suhur
Journey of Ramadan Journey of Ramadan
Iftar
Dates
Juice/soup
Vegetables
Dinner
fruits
Physical Activity
Suhur
Have some rest
At Suhur
Your Suhur meal should contains:
Lean protein:Beans (lentil, chickpeas…)Low fat Labne / cheeseWhite eggVegetables (raw /cooked)
Complex carbohydrates: Make you less hungry during the day.
These complex carbohydrates are found in foods that contain grains and seeds like barley, wheat, oats, semolina, beans, lentils, whole meal flour, and brown rice.
Suhur(pre-dawn meal) is even more important than Iftar because it helps the fasting person persevere through the fast.
Low fat dairy product
Low fat akkawi cheese sandwich with cucumber, thyme and tomato
Spinach Fatayer with vegetable platter
Labneh (Yoghurt cheese) and brown bread served with cucumber, tomato, mint leaves & olives
Grilled vegetable sandwich with mozzarella
Balila with vegetable platter
Foul Moudamas with vegetable platter
Halloumi cheese and water melon skewers with toast
Examples for Suhur
AVOID:
the intake of large amounts of caffeine-containing beverages (coke, coffee, tea..) should be avoided.
Avoid salty and sweetie foods they will increase your thirst during the day.
Avoid fried foods, very spicy foods , they cause indigestion, heartburn, and weight problems
overeating bloating, and indigestion.
At Suhur
Journey of Ramadan Journey of Ramadan
Iftar
Dates
Juice/soup
Vegetables
Dinner
fruits
Physical Activity
Suhur
Have some rest
QUESTIONS?