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.
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.