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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 MOMMA

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 slightly higher than usual 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/ Once you’ve had this well-balanced, filling and nutritious brekkie, you will definitely want to get the whole ebook. 

For help with your meal plans, try the Ramadan Glow. 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.

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 favorite 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

Even though liquids are not allowed during fasting, try and ensure that you drink at least 2 litres of water a day. 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.

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 Glow 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: https://rushtush.com/product/ramadan-diet/ 

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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Rainbow Eggs – Ramadan Diet

Eating protein-rich meals during Ramadan is essential for keeping you satisfied for longer.

Rainbow Eggs from my Ramadan Diet are packed with protein and also include a serving of healthy fats from the avocado and complex carbs from the seeded bread. Cook your eggs however you prefer – boiled, scrambled and poached are all great options. Serve with baby spinach or rocket to start your morning off with a serving of greens!

INGREDIENTS:

2 whole eggs (boiled, poached or scrambled with Spray & Cook)
1/4 avocado
1 slice low GI seeded bread
6 mushrooms
1/2 tomato
125g (1/2 tub) low fat cottage cheese (smooth or chunky)
Rocket1 scoop green powder

For more recipes like this purchase my Ramadan Glow Guide and other eBooks here.

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Cinnamon, Date, Oatmeal Protein Smoothie – Ramadan Glow

This smoothie from my Ramadan Diet contains all the protein, carbohydrates, and fibre to keep you feeling satisfied and give you energy throughout the day.

INGREDIENTS:

1/2 a banana
1 tsp cinnamon
1 date (chopped up)
1 Tbsp nut butter (peanut, almond or macadamia)
30g (1 scoop) whey protein powder (Vanilla, Chocolate or Cookies ‘n Cream flavour)
1 cup coconut water
2 Tbsp raw oats

OPTIONAL EXTRAS:

1 tsp chia, hemp or flax seeds
1 scoop green powder

METHOD:

Add ingredients into a blender and blend until all ingredients are combined.

For more recipes like this purchase my Ramadan Glow Guide and other eBooks here.

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Winter Glow Recipe: Detox Soup

I’m living proof that, over the colder months, you can still achieve weight loss and muscle preservation. Who says you can’t eat a comforting meal and still get the body you want? More importantly, the spring panic can be avoided by maintaining a nutritious and consistent winter diet. This hearty Detox Soup from my Winter Glow Cleanse is not only low in calories, but helps detox the system. I’m talking about keeping your engine running smoothly, taking it back to basics and pulling macros from real whole foods. It’s really nothing fancy, just food that works!

Flush out toxins thanks to all the greens, turmeric and ginger. Garlic and cayenne pepper will hike up your metabolism on cold days, while the vit C from tomatoes will reinforce your immune system. 

INGREDIENTS:

1/2 red onion, diced
2 cloves garlic, minced
3 celery stalks, diced
3 medium carrots, diced
1 small head of broccoli, florets
1 cup chopped tomatoes
1 Tbsp fresh ginger, peeled and minced
1 tsp turmeric
1/4 tsp cinnamon
1/8 tsp cayenne pepper, or to taste (optional)
Sea salt and black pepper, to taste
6 cups water (or 4 cups vegetable soup & 2 cups water)
2 cups kale, de-stemmed and torn into pieces
1 cup purple cabbage, chopped
Juice of 1/2 small lemon (or a whole lemon, depending on how much lemon flavour you prefer)

METHOD:

In a large pot, add the water and set the heat to medium-high. Once hot, add the onion and garlic. Sauté for 2 minutes, stirring occasionally. Add the celery, carrots, broccoli, tomatoes and fresh ginger. Stir and cook for 3 minutes, adding extra water or stock as needed. Stir in the turmeric, cinnamon, and cayenne pepper, and add salt and pepper to taste. Add in the water or vegetable stock and bring to a boil. Reduce the heat and simmer for 10-15 minutes or until the vegetables are soft. Add the kale, cabbage and lemon juice in the last 2-3 minutes of simmering.

For more recipe’s like this one, shop the Winter Glow Cleanse eBook here

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Almond & Coconut Flex Bowl Recipe

Each meal in my Ramadan Diet has been designed to help you sustain your energy levels and is high in protein, keeping you feeling satisfied for longer. These protein-rich meals will also help prevent cravings for the delectable Ramadan fare your family and friends are bound to bring into the home. Each recipe contains a higher-than-usual amount of calories as you are unable to spread them throughout the day during this time.

Start off your day on the right foot with this Coconut and Almond Flex Bowl from my Ramadan Diet, which has been designed to help you sustain your energy levels, and is high in protein to keep you feeling satisfied for longer – plus it’s packed with familiar flavours you love, like dates, almonds and coconut. 

470 CALORIES
Serves 1

3 and 1/2 Tbsps rolled ats
1/2 date (cut up)
2 egg whites
20g whey protein (vanilla or chocolate)
1/2 cup water
8 chopped almonds
5 Tbsp desiccated (unsweetened) coconut

METHOD:
Cook oats in the microwave or soak in boiling water, add 2 egg whites to oats and stir, microwave for 5-10 seconds at a time, stirring well, until egg whites are cooked into oats. Egg whites cannot be seen or tasted at this stage as the oats have fully absorbed them. In a shaker, mix whey protein with 1/2 cup water or coconut water. Add dates, coconut, and almonds to oats and stir well.
Pour whey protein over oats. Enjoy!

For more recipe’s like this one, shop the Ramadan Diet eBook here. Babes and guys can use this eating plan, which is balanced, flexible and sustainable – not to mention full of deliciousness!