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Nutrition during Ramadan

Ramadan is a special month for Muslims across the world. Health is one of the biggest blessings anyone can have. Make the most out of this special time by making correct food choices that fuel and nourish your body. These tips will go a long way in helping you ensure that your body has the required nutrients it needs for your daily tasks.

TIME FOR A GROCERY HAUL

When creating your weekly and monthly shopping lists, try to concentrate on whole foods with less ingredients and good quality, nutritious food sources. Try to avoid simple sugars, white breads, high carb veggies like white potatoes, cereals with high sugar content.

BE A MEAL-PLANNING POWERHOUSE

Creating a weekly meal plan is a great idea to ensure that you remain on track. You could want to turn to hearty and delicious dishes after fasting all day, so try some options that you could make for the whole family from Glow Cleanses include the scrambled egg dishes, the egg cups, Muscle pancakes, chicken burgers, salads from the Glow Cleanses and sweet potato fries, roti and curry. You could also mini versions of the pizza recipes if you have the Momma Glow. Or make an egg dish or a smoothie from my Ramadan Glow. The recipe can feed the whole family if you tweak the quantities of the ingredients listed.

You can also eat foods that are more nutrient dense during eating times as you are not consuming anything throughout the day. Try this free recipe from the Ramadan Glow diet and make a big batch of oats for the whole family in the morning: https://rushtush.com/almond-coconut-flex-bowl-recipe/ this is my go to in the morning and it’s all that I eat for Sehri as it’s the only thing that sees me through. Once you’ve had this well-balanced, filling and nutritious brekkie, you will definitely appreciate the Ramadan Diet.

For help with your meal plans, try the Ramadan Diet. It also contains a built-in shopping list for extra convenience.

PROTEIN GIVES YOU POWER

Getting an adequate supply of protein is essential to maintain muscle and keep you satiated for the day ahead. Some great options include lean mince, lean cold meats chicken breasts, eggs, cottage cheese, fish, plain yogurt, chickpeas, lentils, beans.

How do you know if you should start taking protein powder? I’ve broken down your FAQ here.

KEEP THINGS COMPLEX

During this time, you want to avoid the simple carbs! Try to add carbs that will help fuel your body and give you energy. Low GI options also create a slow release of carbohydrates in the body making them a great option for the day ahead. They also maintain your blood sugar levels so they don’t spike- which tends to happen with simple carbs. Try to eat more whole wheat food options, sweet potatoes, and oats.

STEER CLEAR OF EMPTY CALORIES

Foods that don’t benefit the body should be avoided if you are focussing on your health during this time. Why not try to make healthier versions of your favourite meals? There is no point in consuming empty calories as it won’t help fuel you for the day’s task. So try to avoid simple carbs, empty calories, high sugar foods and foods that are too high in fat. Instead, opt for fats like olive oil, coconut oil and avocado.

STAY HYDRATED

Water is essential for the body so sip slowly on 1 litre before sunrise and 1 litre after sunset. Follow the recommendations in the Ramadan Glow to ensure that your body is kept hydrated.

HOW TO INCORPORATE RUSHTUSH PHARMA

Use the Metabolic Oral Spray at breakfast time and have your meal as per normal.

Take your Gluc Support after your breakfast meal and your second pill with your meal, when you break your fast. See full pharma range here.

SOUP UP YOUR LIFE

Dig into bowls of nutritious, warm and hearty soup especially on cold nights. The soups will help you pack in more veggies into your diet during this month. My favourite soups are the Hulk Soup – filled with gorgeous greens- and the sweet potato soup in the Winter Glow. You can have your soup with brown bread with an egg for some extra protein.

I hope these tips help you feel good and energised during the time you are fasting. The Ramadan Diet eating plan builds on the information given here for those needing more help. There are tips for building your own meals to ensure that your body has enough calories and nutrients. There’s also advice for those experiencing symptoms of constipation. As well as how to get enough water, and beneficial information on how to not overeat at eating times.

YOU CAN GET YOUR VERY OWN RAMADAN GLOW EATING PLAN HERE

The plan contains healthy cost-effective meals including smoothie recipes, protein pancake recipes and egg meal options. No food group is excluded and the eBook is all about showing you the right foods to consume during Ramadan. The eBook even lists what to throw out the fridge and pantry and what to eat instead. I hope you enjoy creating the delicious meals featured in the eating plan as well as the freedom that comes with preparing your own RushTush approved dinners using the guidelines inside the eBook. This is what makes the eating plan so easy to follow and is sustainable for the entire month as well as for years to come. You can also use this eating plan for the entire family for healthy weight loss during this amazing month. And if you are looking to maintain your lean muscles that have come with training (using the RushTush app I hope) then this plan is also for you.

Ramadan Glow is created with love by RushTush and MyDieticianZA. It costs R450 and can be used along with the RushTush pharma range, so don’t forget to stock up on your protein powder!

If you are training during Ramadan, be sure to check this link for my tips: https://rushtush.com/ramadan-training-fitness/

May you be richly rewarded for your sacrifices.

Ramadan Mubarak to you and your family.

Love RushTush

XOXO

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Make The Switch: Tips On How To Become Plant Based

Plant based diets have increased in popularity and there’s no doubt that eating more veggies improves our health. Becoming vegan or vegetarian can come with concerns including calorie, protein and calcium intake. It’s important that you don’t deprive yourself of nutrients when making the change.  

Firstly, take your time and prepare yourself. Try to go vegetarian – where you can consume dairy and eggs, before going vegan. My Glow Guides have both options for you. You could also try ‘Meatless Mondays’, be plant based until supper or vegan challenges where you go meat free for a month – the choice is yours.

Before transitioning, stock up on vegan and vegetarian recipes, that way you will have a variety of meals to start with to keep things interesting. Good options are chickpea burgers, salads, falafel, curries, soups, fresh juice (like the Hulk Juice) and smoothies – all available in my Vegan and Vegetarian eBooks.

Newbies to plant based diets must ensure they get enough Vitamin B, through supplementation and eating seeds and nuts (sunflower seeds, almonds etc.) dark and leafy vegetables (broccoli, spinach etc.) and fruits (citrus fruits, avocados, bananas). Vegetarians can include eggs/product from animals excluding meat. Get protein from vegan protein powder, spirulina, quinoa, oat milk, oats, brown rice, basmati rice, chia seeds, nut butters, broccoli, spinach, asparagus, potatoes, sweet potatoes and Brussels sprouts. Lentils are also an amazing option (contains 18g of protein per cup). Beans and chickpeas contain about 15g per cup (cooked). Green peas – contains about nine grams of protein per cup – which is actually a bit more protein than a cup of milk.

The challenge with vegan options is that they’re NOT complete protein sources whereas meat sources are.

You can, however, make your plant sources complete by combining two or more of the above options in one dish.

Remember that calcium is not just in milk! As a vegan you can get calcium from broccoli, edamame, white beans, tofu, figs, kale, and oranges. Sardines and salmon are good options if you’re a vegetarian eating seafood. 

Lastly, ensure that your body is getting the nutrients and protein it needs by filling your plate with foods from each colour of the rainbow.


See my Hot Chic Cauli Curry Recipe from the Vegan Glow:

SERVES 2

INGREDIENTS:

10ml cooking oil
65ml chopped onion
5ml ginger and garlic paste
5ml mustard seeds
10ml cumin powder
2ml nutmeg
200ml-grated tomatoes
1-2 green/red chilli chopped fine 500ml baby spinach
400g cooked/canned chickpeas 7ml salt
40ml chopped coriander

METHOD

1. Heat oil in medium size pot and add the onion and allow to brown slightly before adding the ginger/garlic paste and mustard seeds- stir and reduce heat.
2. While stirring add the powder spices and about 200ml grated tomatoes and allow to simmer for about 10 minutes.
3. Add the chopped chilli, chopped spinach and chickpeas, season with salt and cover the pot and allow it to simmer on low heat for about 15-20 minutes.
4. Remove from heat garnish with the chopped coriander and serve with cauliflower rice.


For more help on your journey, shop the Vegan Glow and Veggie Glow. They contain everything you need to make the switch.

I hope your new plant-based diet is fruitful – pun intended LOL

Love,
Rushda

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Carrot Cake Oats

Spice up your regular morning oats with this recipe for Carrot Cake Oats. One of our followers Rizwaana (Instagram: @rsrloves) created this delicious recipe. It is a great way to disguise veggies into your breakfast, especially for those who are a little picky with vegetables.

125-250 ml Coconut Water
1/2 Avo, Cut Into Pieces
1 Small Banana
1 tsp Lime Juice
1 Medium grated carrot
2-3 Tbsp Jungle Oats
1/4-1/2 tsp fine cinnamon powder
150ml coconut milk (feel free to sub any milk you like)
150ml water
1 tsp ghee (or coconut oil)
Granola for texture

1. Add your ghee to a pot along with the carrots and cinnamon. Allow this to soften. Add your oats and cook for a minute or so 
2. Then add your water and milk
3. Reduce to medium heat and allow to slow cook until creamy.
4. It is sweet however if you want you can add a bit of extra honey or sweetener.
5. I garnished with granola and yogurt, but I found the yogurt to overpowering so you can decide for yourself.

If you would like to up your protein content you can add egg white. I usually add this at the end and stir it in.

Enjoy!

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Coconut and Avo Smoothie

Avocado is highly rich in nutrients and for this reason, it’s often regarded as a superfood. It is rich in vitamins and contains high levels of necessary healthy fats. Try this recipe for an easy way towards a nutrient boost!

125-250 ml Coconut Water
1/2 Avo, Cut Into Pieces
1 Small Banana
1 tsp Lime Juice
1 tsp Coconut Oil
1 tsp Raw Honey
A fresh mint sprig

Blend all ingredients and enjoy!

*If you’re looking for an added boost of protein, you can also add in a scoop of RushTush Whey Protein.

Lots of love always,
Rush.

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Anti-Bloat Turmeric Juice

Our Anti-Bloat Turmeric Juice taken out of our Winter Glow detox guide might be the anti-inflammatory girl you’ve been looking for. Inflammation can be triggered and worsened by consuming sugary or processed food. Sugary and processed food contribute significantly towards cell damage and should therefore be consumed in moderation. Ideally, we should all be implementing a nutrient-rich diet with lots of fresh fruits, vegetables, fish, whole grains, and good fats. For those days where we are lacking, Anti-Bloat Turmeric Juice can act as a tonic – in other words, pick-me-up, to help restore the body’s much-needed antioxidants and nutrients.

Anti-inflammatory turmeric acts as a stimulant, also offering anti-fungal and antiviral properties, warding off colds.

150ml carrot juice (buy from grocery or juice stores or juice your own)
Juice of 1 orange
Juice of 1 lime
50g fennel
1/2 tsp ground turmeric
Blend.

Best enjoyed straight away, but also fine for on the go later.

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Deconstructed Apple – Momma Glow

My Momma Glow Guide for breastfeeding moms is a meal plan consisting of three main meals and three snacks. 

Snacking doesn’t have to be complicated during this time. The simplicity of an apple and peanut butter goes a long way. Apples are a great source of fibre and peanut butter is high in protein. Combined, they keep you feeling fuller for longer. Almond butter or cashew butter are excellent alternatives if peanut butter isn’t your thing.

1. Slice an apple into medium-thick slices. 

2. Spread your favourite nut butter onto each slice. 

3. Sprinkle granola/crushed nuts/trail mix/seeds over the nut butter.

You can have as many as you like!


Purchase my Momma Glow here.

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Princess Pea Smoothie – Veggie Glow

When you’re vegan or vegetarian, getting enough protein isn’t difficult if you know what you’re doing. My Veggie Glow Guide is a step-by-step guide on how to achieve a balanced vegetarian lifestyle. This protein-packed smoothie is just one of the recipes you can expect to enjoy when following this eating plan.


INGREDIENTS


1 Cup (250ml) of unsweetened Almond Milk
1 OR 2 Tablespoons of Pea Protein Powder
2 Tablespoons of Oat Bran.
Dash of cinnamon powder
1 Small Banana
2 teaspoons of peanut butter


Blend ingredients in a juicer OR a high watt blender to retain all the fibre for a slower release of nutrients


For more recipes like this purchase any of my Glow Guides.

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Protein Power Rice – Bump Glow

My Bump Glow was developed to give you all the nutrients you need during your pregnancy.This protein rice bowl is perfect as is, but feel free to add any other protein of choice, be it chicken, tuna or shrimp! Seafood was my go-to when preggies! 

1 cup of brown rice (cooked)
Baby marrow
Cauliflower
Carrots
Spring onion
Cashew nuts (handful)
1 tsp of curry powder
Butter
1 egg

METHOD:

1. Prepare rice according to instructions
2. Heat butter in pan
3. Add vegetables, cashew nuts and raisins together and fry for 3 minutes
4. Add egg and rice
5. Season with curry powder, salt and pepper


For more recipes like this purchase any of my Glow Guides.

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Winter Glow – Butter Bean and Butternut Curry

This hearty curry will see you through the coldest of winter days. Bursting with flavour and packed with nutrients, I like to make extra – it tastes even better for lunch the next day! This recipe uses butternut and butter beans but feel free to substitute as you wish. Tofu, egg plant, and chickpeas are all great options.

INGREDIENTS

1 tsp coconut oil
1/2 white onion
1 clove garlic, grated
1/2 lemongrass stalk, bashed with a rolling pin
120ml water
400ml coconut milk
200g butternut, cut into 2cm cubes
250g butterbeans
20g coriander leaves
FOR THE CURRY PASTE:
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp ground coriander
1 tsp turmeric
1/2 tsp paprika
5cm piece root ginger
2 Tbsp brown rice vinegar
2 Tbsp sesame oil
1/4 tsp Himalayan pink salt
Finely grated zest and juice of 1 lime


METHOD:
1. Put all the curry paste ingredients into a food processor or blender and whizz until you get a chunky paste. Set aside. – Melt the coconut oil in a pan and sauté the onion and garlic for 1 minute. Tip in the curry paste along with the whole lemongrass stalk.
2. Leave the sauce to bubble for a further 2 minutes, then add another 4 tablespoons of the water. – After another 2 minutes, add the coconut milk and butternut and continue to cook on medium heat for 5 minutes. – Finally, stir in the butterbeans and half the coriander leaves, and leave to simmer for a further 7 minutes. – Test to see if the butternut is cooked, if not, simmer for another few minutes until totally tender. – Remove the lemongrass stalk before serving and sprinkle the curry with the rest of
the coriander.


For more recipes like this purchase any of my Glow Guides.

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Quinoa Bowl – Slim Thicc

This meal from my Slim Thicc guide is completely balanced and combines all the food groups. It’s really simple to make and you can make substitutes along the way to make it appropriate for your dietary preferences or to use up leftovers in your fridge or make.

You can enjoy this meal combined into a salad or separate the different parts as you wish.

MAKING QUINOA

Use 1 cup of quinoa and 2 cups of water in a pan.

Bring this to boil and then let simmer and place the lid on. Simmer until all the water has been absorbed, this will take about 15 minutes. You can see that it is finished when it is fluffy.

Take the lid off and fluff it a bit more with a fork.

Serve with a protein of your choice, for example, chicken or boiled egg. Add roast veg or any other leftover vegetables from your fridge.


For more recipes like this purchase any of my Glow Guides.