Fasting the Healthy Way -- Dhrishti Bijlani

Fasting the Healthy Way -- Dhrishti Bijlani
Fasting, in some or the other form, is prescribed in almost all religions. Ramadan has acquired special significance as it is a full month during which believers, all over the world, abstain from eating and drinking  from sunrise to sunset. Various studies have highlighted the health benefits of fasting, apart from whatever may be the spiritual gains of the exercise. Since the fast lasts for almost 14 -15 hours,  maintaining healthy and nutritious habits, while fasting during Ramadan is important.

The body’s energy can be optimised with pre-dawn and dusk meals. This provides a gentle transition from using glucose as the main source of energy to using fat, and prevents the breakdown of muscle for protein. Keeping a proper balance of both food and fluid intake is important.
 
A few healthy steps to keep you going this month: 
 
1.      Breakfast is important : ‘Suhoor'(also called 'sehree') is the pre-dawn meal that helps your body stay hydrated and fuelled up on energy and nutrients until your next meal at iftaar (the breaking of the fast). Make sure you include complex carbohydrates (oats, brown rice, broken wheat, cereals) , protein foods (eggs, cottage cheese or paneer, poultry) and also good quality fats like nuts and seeds.
 
2.      Load up on anti-oxidants: Fruits and vegetables are a healthy alternative to pastries and sweets consumed at  this time. To prevent dehydration, cucumbers, melons, squash and pumpkins would be the best to consume. 

3.      Enjoy the goodness of soups at iftaar:  Soups provide the body with fluids, vitamins and minerals needed at the end of the fast. Try using vegetables  such as carrots, tomatoes, pumpkins, bell peppers, spinach, zucchini and eggplants. Limit the amount of oil and use more herbs as flavorings.  The soup can be followed by a light dinner. 

4.      Do not over-indulge: While it is tempting to overindulge at iftaar , remember that you should slow down. Keep it light, avoiding sugary and heavily processed foods.
 
5.      Hydration: Drink plenty of fluids for hydration from iftaar to suhoor. It is best to avoid caffeinated drinks such as strong tea, coffee and colas as they lead to dehydration and faster water loss.

Making a few changes in moderation would surely help you have a healthy Ramadan.


OATS PORRIDGE – Enjoy a bowl of this at suhoor

Ingredients:

 Oats -   2 tbsp [20 gms]
 Apple – 20 gms
 Milk – 1 cup
 Black Raisins – 5 to 6 in number
 
Method of Preparation:
 
Dry roast oats in a pan. Grate the apple into the pan and sauté for two to three minutes. If you want you can peel the apple and grate. Add oats and sauté for about two minutes. Add a quarter cup of water and cook till the oats are fully cooked. Add a cup of milk and let it boil. Garnish with raisins and enjoy hot or cold.

My observations:

Oats are very high in soluble fibre and b-glucan which is a protective factor against diabetes, high cholesterol levels, poor heart health and obesity. When used in combination with milk, it is a very good cereal and  protein combination which provides calcium, proteins and  potassium, which help maintain healthy blood pressure.

 
CHICKEN BROWN RICE SOUP – Enjoy a bowl of this at iftaar, followed by a light dinner 

Ingredients:

Boneless chicken -50grams
Brown rice, soaked  - 25g
Salt- to taste
Oil  - 2tsps
Celery, chopped- 5g
Onion ,chopped- 15g
Mushrooms, sliced thinly - 8g
White pepper powder-1/4tsp.

Method of Preparation:

Cook brown rice with salt and one cup of water till three-fourths done. Drain and keep aside. In a pot, combine the chicken with two cups of water. Bring to a boil, and then reduce heat to 'low'. Simmer for ten to fifteen minutes, or until chicken is cooked and tender. Remove chicken from the pot, and allow it to cool. Strain the broth from the pot, and reserve. When chicken is cool, shred and keep aside. Heat oil in the same stockpot over medium heat and sauté celery and onion for five minutes. Add the mushrooms and cover. Cook for five minutes, while stirring occasionally, until everything is tender. Add the reserved broth and the partially cooked brown rice to the stockpot. Add white pepper powder, salt and simmer, uncovered, for fifteen minutes and serve hot.
 
My observations:

Brown rice being low on the glycemic index, releases glucose into the blood stream slowly, thus maintaining the blood glucose levels, and is also rich in fibre, giving the feeling of fullness, and hence promotes  weight loss. Chicken, being rich in proteins helps muscle growth and development, helps support a healthy body-weight and aids weight loss. Overall, a very good dish to replenish body fluids.
 

Dhrishti Bijlani is a weight-loss expert, Consulting Nutritionist, Clinical Dietitian and a certified diabetes educator. Brand Name – Flab-you-Less, Be the Fab You.
dhrishti@flabyouless.co.in

 

 

 

 

 

 

Views expressed and claims made in the articles on this site are the contributors' own, and nrizone does not necessarily agree with them, or endorse them, in any way.
Contributions are published in good faith, with due diligence, and liabilities for authenticity or copyright lie with the authors.
Advertisement

Post A Comment
 

Total Comments: 36
  • health https://mugen-holdings.com/collections/endo
    22/09/2017

    Thank you for your blog post.Really looking forward to read more. Really Cool.

  • tits tits tits http://www.suba.me/
    20/09/2017

    Xl7yj5 WONDERFUL Post.thanks for share..more wait.. ?

  • suba buba http://www.suba.me/
    20/09/2017

    RDmMzH my family would It?s difficult to acquire knowledgeable folks during this topic, nevertheless, you be understood as do you know what you?re referring to! Thanks

  • de slabit https://www.youtube.com/watch?v=DoGut2Cws80
    19/09/2017

    Wow, incredible blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your site is great, as well as the content!. Thanks For Your article about sex.

  • cougar dating apps http://www.bestcougardatingapp.com/
    19/09/2017

    Say, you got a nice article post.Really looking forward to read more.

  • cage fighter http://www.themmaexperts.com
    19/09/2017

    You made some first rate factors there. I seemed on the internet for the difficulty and located most individuals will associate with together with your website.

  • light http://www.onlinelighting.com.au
    18/09/2017

    It as hard to find educated people in this particular subject, however, you seem like you know what you are talking about! Thanks

  • Georgia Ports http://www.tmxintermodal.com
    17/09/2017

    I truly appreciate this blog post. Want more.

  • Alat Pertanian https://www.andaromesin.com/
    16/09/2017

    pretty practical stuff, overall I believe this is worth a bookmark, thanks

  • casinos https://www.onlinecasino-austria.at
    16/09/2017

    What as up, just wanted to say, I loved this article. It was funny. Keep on posting!

  • luckysquash https://www.luckysquash.com/store.html
    16/09/2017

    Im thankful for the article.Much thanks again. Great.

  • sell your business http://www.webbizadvisors.com
    15/09/2017

    Just that is necessary. I know, that together we can come to a right answer.

  • Friv 2 http://www.friv.org.in
    15/09/2017

    The Silent Shard This will likely possibly be rather practical for some within your positions I want to will not only with my website but

  • Friday https://www.youtube.com/user/TheStylesOfCupcakes
    14/09/2017

    Wow, wonderful blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your web site is great, let alone the content!

  • Mobile beauty Cambridge http://www.instabeauty.co.uk
    14/09/2017

    Yay google is my king assisted me to find this great site!. Don at rule out working with your hands. It does not preclude using your head. by Andy Rooney.

  • mom https://xpornbest.com
    14/09/2017

    Thank you for sharing this excellent write-up. Very interesting ideas! (as always, btw)

  • STRIPPER https://stripper.de/
    14/09/2017

    Lovely blog! I am loving it!! Will come back again. I am bookmarking your feeds also

  • vietnam server hosting https://vietnameserver.com
    13/09/2017

    Thank you ever so for you blog post.Thanks Again.

  • nonton video bokep http://abgbugil.video/
    12/09/2017

    Im thankful for the blog.Really thank you! Awesome.

  • billig hjemmeside https://www.evoco.dk
    11/09/2017

    Great, thanks for sharing this blog article.Really thank you!

  • weed delivery https://weeddeliveryvancouver.joomla.com/
    10/09/2017

    Wow! Thank you! I permanently wanted to write on my website something like that. Can I include a fragment of your post to my site?

  • tradenet http://tradenets.us
    10/09/2017

    Simply a smiling visitant here to share the love (:, btw outstanding design. He profits most who serves best. by Arthur F. Sheldon.

  • JimmiNu jWUpFliYtDzQRI
    10/09/2017

    tOiCSB http://www.FyLitCl7Pf7ojQdDUOLQOuaxTXbj5iNG.com

  • nyc semiprecious http://americanbeadcorp.com
    09/09/2017

    Great blog post.Really thank you! Much obliged.

  • html5 games http://www.funfreearcadegames.com
    09/09/2017

    Thanks for all your efforts that you have put in this. very interesting information.

  • kentucky business broker http://www.webbizadvisors.com
    09/09/2017

    It as straight to the point! You could not tell in other words!

  • Dacia Werkstatt https://autohaus-groenewold.de
    08/09/2017

    Many thanks for sharing this first-class piece. Very interesting ideas! (as always, btw)

  • Android Games http://gnm-games.de
    08/09/2017

    Thanks-a-mundo for the article.Really looking forward to read more. Much obliged.

  • concrete pool deck http://viewcrete.com/testimonials/
    08/09/2017

    Way cool! Some very valid points! I appreciate you penning this write-up and the rest of the website is also really good.

  • Run http://www.rungame.org
    08/09/2017

    Major thanks for the blog article. Fantastic.

  • Health Tips http://hellloveme.com/
    08/09/2017

    These challenges can be uncomplicated to choose treatment of if you see your dentist swift.

  • Run 3 http://www.rungame.org
    08/09/2017

    pretty practical stuff, overall I feel this is really worth a bookmark, thanks

  • plumber near me https://bestplumbers.com
    07/09/2017

    Many thanks for submitting this, I ave been in search of this info for your whilst! Your weblog is magnificent.

  • Ontario Stars https://ontariosafetystandards.com/about/
    07/09/2017

    Many thanks for sharing this fine piece. Very inspiring! (as always, btw)

  • youtube video downloader http://hdwapwon.com/
    06/09/2017

    What as up colleagues, I am for a second time here, and reading this post related to SEO, its also a nice piece of writing, thus keep it up.

  • enail http://www.pufftuff.net/
    06/09/2017

    This info is worth everyone as attention. How can I find out more?