Amal Al-Sibai Saudi Gazette Much of the day during Ramadan is spent in shopping for delicacies, savories or sweets. Women spend several hours toiling in the kitchen planning, preparing, and cooking elaborate meals, and it is no surprise that all that food helps in increasing our waistlines. The buffets of scrumptious foods served at family gatherings and stalls at the grocery stores selling attractive desserts make weight gain in Ramadan almost inevitable. However, this Ramadan you can vow to break old habits by adopting healthy eating options and finding time for exercising. You need not stress yourself by doing extensive and tedious workouts for an hour or two, a 20-minute walk evert night after the Taraweeh prayers is enough to burn off those extra calories. Another important thing to ponder upon is that we should not view Ramadan as a time for hosting and attending Iftar parties. Not only do they make us tired and lethargic, they also rob us off precious time, time that should be spent worshiping Allah. In Ramadan, we should eat less, help the needy, organize a food or gift drive for poor families, strengthen family ties, pray, meditate and be active. Fasting when done correctly promotes healing and rejuvenation of the body, mind, and spirit. In fact, it can help us in losing weight as well. Follow the simple steps below to get through Ramadan with better health, some weight loss, and an elevated spirit. Breaking the fast At the call for the Maghrib prayer, break your fast by drinking a glass of water with dates. A glass of water before consuming the meal will diminish your appetite. The sugar in dates will give you a quick boost of energy, not to mention that they are easy to digest and rich in B vitamins, fiber, calcium, magnesium, potassium, and iron. Beverages The first rule is to eliminate drinks made from concentrated powders and syrups from your Iftar tables, as they are too high in sugar, artificial flavors, preservatives, and colors. Instead, drink one cup of freshly squeezed orange or grape juice to stimulate digestion. Try to drink a glass of water with the fresh juice of half a lemon and a teaspoon of honey to cleanse the liver and help break down fat. Pineapple juice is also a great option as it promotes weight loss. An excellent refreshing and medicinal cold beverage common in Ramadan is licorice drink. Licorice is a mild laxative, a remedy for fever, coughs, lung problems, and ulcers, and is low in sugar. Those who suffer from blood pressure problems should drink the juice cautiously. Salads They are low in fat and calories and give your fasting body vitamins, fluids and fiber, and prevents you from overeating. However, stay away from salads such as coleslaw or others that are similar to it because they have mayonnaise which is high in fat and calories. Syrian salad fattoush is very healthy as long as you chuck the crispy fried bread because it is drenched with oil. Go for tabouleh, Greek green salad with feta cheese cubes and Greek olives, or a salad of fresh watercress and spinach leaves, olive oil, lemon juice, crushed garlic, and sumac powder, or a garbanzo bean salad. Soup It is a comforting and healthy mainstay of Ramadan. The famous lentil soup is rich in protein, free of fat and cholesterol and will taste equally delicious without oil. When dining out always opt for vegetables with a clear broth, such as vegetable soup. Avoid rich creamy soups like cream of mushroom and cream of chicken because they are high in fat. A healthy, low fat soup that is loaded with anti-cancer and anti-aging beta carotenes is orange soup that is simple to eat and easy to make. In a little olive oil, sauté chopped onions, add shredded carrots or chopped orange pumpkin cubes and water to cover. Simmer until soft. Puree in a blender and season as you wish. To get your kids to eat it, add some boiled alphabet noodles. Samosa It just would not be an Iftar dining table without samosa. The key here to avoid weight gain is to bake the samosas instead of frying them. Fried samosas soak too much oil. Be creative with fillings and minimize the use of meat. Select spinach, or low fat cheese, parsley, and black seeds, or cooked carrots, green peas, and potatoes with curry powder. This simple healthy dough recipe will make soft baked pastries you can shape in any way or roll into small croissants filled with spinach, cheese, or thyme. Bake them in an oven until golden on top. In a bowl, knead one and a half cups whole wheat flour (brown), two cups white flour, one tablespoon yeast, a pinch of salt, one and a half cups warm low fat liquid milk and one third cup canola oil. This should be an ideal meal for Iftar – rich in nutrients and low in calories. It will make you feel satisfied, without feeling heavy, bloated and lethargic. Overeating at breakfast will make you feel drowsy and sleeping right after a big meal causes weight gain. It may take a while to get used to not eating rice, meats and stews, but once your body gets used to it, you will relish the change. Suhoor should be light like a quick healthy sandwich. Accompany your suhoor with fresh fruits of your choice. Drink plenty of water and go easy on salt so you will not be thirsty the next day. For desserts, please your sweet tooth without gaining unwanted weight by baking and consuming healthy cakes. And if you are too busy to bake, buy date filled or fig filled cookies, or eat an assortment of mixed dried fruits. To make your meals and healthy and improve your digestion, drink green tea with mint, ginger, or cinnamon instead of coffee or black tea.
