Embrace a Healthier Ramadan!

A Series of Tips for Optimal Health During the Holy Month

Tip #1: Worried about craving Coffee During Ramadan? Substitute it with Caffè d'orzo (Barley Coffee)! Find out why!

Don't get me wrong, coffee offers various health benefits including lower obesity and osteoarthritis risk (when in moderation). However, during Ramadan, it's important to mind your coffee intake as it can dehydrate you due to its diuretic effect, which is crucial to avoid.

 

Give Caffè d'orzo an attempt, (also known as barley coffee)! It will provide you with a rich, roasted flavor, delivering a satisfying coffee-like experience without the caffeine. Plus, barley coffee offers a variety of health benefits:

- Digestion Aid: It's rich in fiber, which can be particularly helpful during Ramadan when eating patterns change.

- Blood Sugar Control & Steady Energy: Barley contains beta-glucan, a type of fiber that may help regulate blood sugar levels, preventing energy crashes often experienced during fasting.

- Reduced Cholesterol: Some studies suggest barley coffee may help lower LDL ("bad") cholesterol, promoting heart health.

- Packed with Antioxidants: Barley contains antioxidants that fight cell damage, boost immune system and may offer protection against chronic diseases. Some studies suggest the antioxidants in barley could be linked to a lower risk of certain cancers, like colon cancer.

- May Aid Weight Management: The fiber content in barley can keep you feeling fuller for longer, potentially aiding weight management goals.

- Enhanced Sleep: Unlike coffee, barley coffee is naturally caffeine-free. This means you can enjoy it any time during Ramadan, including after Suhoor or before bedtime, without compromising your sleep.

Tip #2: Who hasn't come across so many so-called "healthy recipes" that aren’t really healthy? Lets expose theses “sweet lies”

·        Myth: Recipes with honey, brown sugar, or even loaded with dates are healthy.

·        Fact: These are still added sugars! Sugar is Sugar. Honey and dates, despite their natural source, are still high in sugar. In fact, dates can be around 80% sugar by weight. Consuming meals loaded with dates and calling it healthy is a recipe for disaster! Large quantities have the same effects as refined sugar, like potential blood sugar spikes and weight gain.

 

Dates and honey can be part of a healthy Ramadan diet, as the body digests and absorbs them more slowly; thus, they don’t cause as much blood sugar spikes. And yes, honey has antibacterial properties, and dates are a good source of fiber. So breaking your fasting with one or two dates is considered a good practice. However, both dates and honey are high in calorie count and have an impact on blood sugar and increased risk of illness (weight gain, heart diseases and diabetes). Therefore, moderation is key and portion control is crucial to avoid over-consumption, which can have negative health effects. Any type of sugar, regardless of source, can be harmful in excess.

 

It's worth noting that spices can be a good alternative. You can enjoy cinnamon, nutmeg, or cardamom for sweetness without that sugar spike or calorie. Also, whole fresh fruits have the power to introduce sweetness along with a boost of fiber and essential nutrients. Natural fruit purees (apples or a banana) can be substituted for sugar in equal amounts in baking and other recipes.

Tip #3: Embrace the Tang! Vinegar can be a delicious and healthy addition to your Ramadan meals

There is a wide variety of vinegar available, apple cider vinegar, mint vinegar, pineapple vinegar, thyme vinegar, rosemary vinegar or red grape vinegar, each with its own unique flavor profile and with zero calories (except for balsamic).

Adding vinegar will allow you reduce amount of salt in food, thus, reducing dehydration in Ramadan.

Here are some other potential benefits of vinegar during Ramadan:

-Digestive Support for Changing Habits: Breaking fast often means a shift in eating patterns. The acetic acid in vinegar might act like a friendly gut bug, aiding digestion and keeping things smooth.

-Blood Sugar Level Stabilization: Vinegar shows promise in helping the body manage insulin. Studies suggest it might stimulate insulin production in diabetics and improve insulin sensitivity in those with resistance.

-Heart Health Promotion: Ramadan can involve heavy meals. Studies suggest vinegar might help lower cholesterol.

-Weigh Loss Aid: Many studies on mice has shown a potential of vinegar to be used as an anti-obesity treatment as it has properties to induce weight loss. Vinegar tested in studies were mostly either pineapple or cider apple vinegar.

-Immunity booster: Many studies associated better immunity with vinegar. It is packed with antioxidants and good bacteria, which help your body fight off infections and viruses, keeping you feeling strong throughout the holy month.

Incorporating vinegar: Vinegar in Ramadan can become your secret weapon: Start by adding a small amount of vinegar to familiar dishes and gradually increase according to your adjusted taste buds. Add a drizzle of vinegar to scrambled egg for suhoor, in salad dressings or dips for a light and refreshing addition to the Iftar meal.

Tip #4: Indulge Wisely: Plan your cravings for sweet treats

Ramadan is a time for joy and togetherness, and that often includes delicious desserts like Qatayef, Kunafa and my favorite “basbousa”. Savor these treats with loved ones, but again remember, mindful portions are key!

It’s important to make peace with food! So, enjoy your piece of basbousa as a conscious indulgence, not a forbidden pleasure, and move on and get it out of your mind. Don't let cravings control you! Plan for them instead by incorporating your favorite treats strategically. Schedule in desserts you truly like, and enjoy them in moderation. A healthy relationship with food is free from anxiety, guilt, restriction and hunger. It’s about finding your balance with mindful eating; and not stressing over every bite! The more you deprive yourself, the more you will crave!

To balance the sweetness, try incorporating some lighter options throughout the month. A refreshing fruit salad with a sprinkle of spices or yogurt topped with fruits and nuts can satisfy your sweet tooth without weighing you down. This way, you can enjoy the full Ramadan experience while keeping your body healthy and energized.

Tip #5: Eat your water:

Dehydration can be a real challenge during Ramadan. Here's a delicious solution: Load up on water-rich foods at Suhoor and Iftar. Think colorful veggies, juicy fruits, and nourishing soups. Aim for 3-4 servings of these hydrating vegetables in every meal. Snack on yogurt with fruits between meals for an extra hydration boost and a sweet treat. Focus on watery fruits such strawberries, pineapple, grapefruit, cantaloupe, raspberries, apples and watermelon. By fueling your body with these flavorful fluids, you'll feel energized and refreshed throughout the day.

Also limit your caffeinated drinks intake like tea, cola, and coffee due to their diuretic effect, meaning they make you pee more. This can lead to dehydration during your fast.  Instead, opt for water, refreshing herbal teas or as we previously advised: Barley coffee to keep your body happy and hydrated throughout Ramadan. Along with that, avoid salty foods, particularly at suhoor, because they can make you thirstier throughout the day. Instead, focus on eating foods that are high in fiber.

Simple strategy to quench your thirst this Ramadan: Adults typically need around 3.5 liters of water a day, and while you get some of that from food (about 1.5 liters), you should still aim to drink at least 2 liters of water directly. Here's a simple strategy to ensure you reach your direct water goals: You can space out your water intake from Iftar to Suhoor by aiming for about 2-3 glasses of water every hour. Make sure to avoid gulping down large amounts of water at once.

Tip #6: Beyond the Label: Unveiling the Myth of: Fat-Free products are “healthy choices”

While low-fat or fat-free options might seem like a healthier choice, they don't always have fewer calories. In fact, many processed versions are just as caloric, or even more so, than their full-fat counterparts. This is because manufacturers often add sugar, flour, or starches thickeners to make up for the lost fat; in order to maintain flavor and/or texture. These ingredients significantly cancel out any potential benefit from reduced fat content.

So remember this the next time you hit the grocery store! Fat-free products might not always be the healthiest choice.

Tip #7: Did you know it takes 20 minutes for our brains to realize we are full?

Our hungry stomachs might trick us during Ramadan! After a long fast, we might rush through Iftar feeling like we can't get enough food.

But here's the surprising fact: our brains take 20 minutes to register fullness! This can lead to overeating, causing discomfort like heartburn and bloating.

 To avoid this brain lag, Zina suggests mindful eating:

- Savor your food: Make Iftar a social and spiritual event. Enjoy conversations, prayers, and the company of loved ones.

- Take smaller bites: Eating slowly allows you to appreciate your food and listen to your body's fullness cues.

- The 20-Minute Pause: Wait 20 minutes after finishing your first serving before going for more to lessen the fullness lag. This pause gives your brain time to catch up with your stomach, preventing overeating. Thus, enjoying a satisfying Iftar without the post-meal slump.

- Hydration is Key: Focus on water throughout the evening to aid digestion and prevent overeating due to thirst pangs. You can also enjoy cooling, hydrating foods like watermelon or cucumber.

Tip #8: Eat Whole Eggs: Why “Whole Eggs” are your Perfect Suhoor to Fuel you this Ramadan?

Eggs are a nutritional powerhouse, boasting high-quality protein ideal for weight management and muscle building (as it is rich in amino acids). However, egg yolk has always been in the center of controversy.

While it's true egg yolks contain cholesterol; research suggests it isn’t as unfavorable as previously thought. The presence of cholesterol in egg yolks doesn't directly translate to increased blood cholesterol levels. In fact, one study even indicates the fat in yolks might help reduce bad cholesterol.

Egg whites, while a good protein source, lack lots of nutrients found in the yolk. The yolk is a treasure of essential vitamins like B2, B12, A, K, E and D, along with iron. It's also a champion for choline, providing 60% of your daily needs. Choline is crucial for brain health, cell function, and fetal development in pregnant and lactating women. Thus, skipping the yolk means missing out on other vital components.

The yolk doesn't stop there! Below are 5 more benefits for egg yolk:

- Happy Gut: Egg yolks contain a protein (called phosvitin) that fights inflammation in your digestive system, promoting overall gut health.

- Happy Immune System: Yolk components (sulfated glycopeptides) present in the egg yolk membrane stimulate the production of immune cells that fight off disease and infection.

- Heart Helper: The tryptophan, tyrosine, and amino acids in yolks may help reduce the risk of heart disease and high blood pressure.

- Glowing Skin: Egg yolks provide your body with building blocks (ceramides and peptides) for healthy skin, potentially reducing wrinkles.

- Sharper Vision: The yellow pigments in yolks, called carotenoids, act as antioxidants that protect your eyes from age-related vision problems and harmful lights which can lead to cataracts.

 

Whole eggs are low in calories, and the dietary fats they contain help slow down protein absorption, keeping you feeling fuller for longer. This makes them a satisfying choice for your Suhoor plan.

In conclusion, embrace the whole egg! Don’t discard egg yolk thinking it unhealthy. It's a complete nutritional package that goes beyond just protein. Healthy adults can eat up to 7 whole eggs per week.

Tip#9: Sleep! Skimping on sleep messes with your appetite and metabolism:

Many underestimate the power of sleep when it comes to weight management and well-being. Here's how insufficient sleep can hinder your weight loss efforts:

- Hormonal Chaos: Sleep regulates the production of key hormones that control appetite. Ghrelin, often called the "hunger hormone," increases when you're sleep-deprived, making you feel hungrier and crave more food. Conversely, leptin, the "fullness hormone," decreases, leaving you feeling less satisfied after eating, leading to overconsumption. This hormonal imbalance sets the stage for difficulty maintaining a calorie deficit, a crucial factor for weight loss.

- Increased Cravings: Studies reveal a clear link between sleep deprivation and increased cravings, especially for sugary and carbohydrate-rich snacks. This can be attributed to the altered levels of appetite hormones and the body's attempt to seek a quick energy boost in the absence of proper sleep. Resisting these cravings becomes more challenging when you're tired, potentially leading to unhealthy snacking habits that hinders your weight loss goals.

- Unmanaged Blood Sugar: Sleep deprivation disrupts your body's ability to manage blood sugar. When we eat, insulin helps our bodies use glucose (sugar) for energy. Chronic sleep loss can impair this process, potentially leading to weight gain in the long run.

The bottom line: Not sleeping enough can leave you feeling constantly hungry, unsatisfied, and zapped of energy. Additionally, low energy often leads to unhealthy food choices and cravings – a recipe for weight gain. Generally, aim for 7-9 hours of sleep each night to support your health journey!

Tip #10: Stress affects your gut health! Taming Tension for a Tranquil Tummy:

During Ramadan, the body adjusts to a new rhythm of eating and can experience stress. Deprivation of food, coffee, and nicotine can all contribute to feeling tense. But this tension doesn't have to create chaos to your digestive system. Here's why managing stress is crucial for a happy gut:

Understanding the Stress Response: 

- Fight or flight: When stressed, the body diverts resources away from digestion, leading to constipation, bloating, or heartburn.

- Gut Flora issues: Stress can disrupt the delicate balance of bacteria in your gut, leading to digestive problems and potentially impacting overall health.

- Inflammation: Chronic stress can trigger inflammation throughout the body, including your digestive system, further worsening digestive issues.

Mind-Gut Connection: Manage stress to manage your gut! Practice relaxation techniques like mindful praying, mindful tasabeh recitation, deep breathing, massage or meditation.

Remember, Ramadan is a time for spiritual reflection. By calming your mind, you can soothe your gut and experience a more peaceful Ramadan.

References:

Raj, R., Shams, R., Pandey, V., Dash, K., Singh, P. & Bashir, O. (2023). Barley phytochemicals and health promoting benefits: A comprehensive review. Journal of agriculture and food research, 14, 100677.