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As we, along with our Muslim brethren around the world prepare to welcome the auspicious days of Ramadhān, it is imperative that we capitalize on the innumerable benefits that lay in our view. The benefits Allāh Rabbul Izzah provides through fasting are indeed many. Fasting boosts energy levels, improves brain health, clarity, mood, gut and heart health, regulates blood sugar levels, cleanses and repairs damaged cells, decreases inflammation and aids in weight loss However, quite often we find that year after year, we experience the opposite effects during Ramadhān The reason is simple the effects of fasting is truly dependant on the quality of our diet. What we choose to eat at Sehri & Iftaar results in sluggishness, brainfog, and fatigue or the innumerable benefits as mentioned, by the will of Allah, The Most Kind. A step in this direction of guidance is found at the most integral sources of ultimate success; ﻪﻴﺒﻧ ﺔﻨﺳ و ﷲ مﻼﻛ, the Noble Quraan and the perfect example of Rasūlullah ﷺ. Therein, we will learn, that just as it is necessary to nurture our spiritual bodies, the nurturing of our physical bodies, must be given due importance. Allah Ta’aala advises the believers:

Ohyouwhobelieve,eatfromthepurethingswhichWehaveprovidedforyouandbe gratefultoAllahifitisindeedHewhomyouworship [2:172]

A clear connection is made between consuming pure, wholesome food, which is the energy source through which our limbs are powered, and the worship of Allah ﷻ. The blessed month of Ramadhān is actually an excellent starting point to reflect on this, and to start working on small changes that can last beyond this month. It is the perfect time to develop healthy eating habits as we are already exercising our willpower and nafs during the day. While fasting, the body enters a detoxification state, and therefore, eating wholesome meals will support the detox and amplify its effect. Eating wholesome foods lessens the chance of consuming food with doubtful ingredients and unhealthy preservatives, which in turn boosts spirituality and capability towards ibaadaat Here are some tips and simple swaps that can be made to nourish our bodies and attain maximum benefit this Ramadhān, Insha Allah:

Sehri:

Never skip Sehri. This meal is indeed a mercy from Allāh, not given to previous nations. It is the bodys primary source of energy throughout the day. For Suhūr it is recommended to have high fiber, slow digesting foods that satisfy hunger for longer. Oats, Talbinah, and fiber rich fruit are excellent options for Suhūr. Rasūlullah ﷺ used to eat dates for Suhūr and encouraged thus, “The best Suhūr for the believer is dates.” (Abu Dawūd)

Dates:

Dates are a power house of nutrients and an instant source of energy They are high in sugar, fiber, iron, potassium and magnesium. Consuming dates allows one to feel satiated for an extended period of time, making it a perfect food to start the fast with. Sweet food is the fastest food to reach the liver and when one eats ripe dates the liver accepts it, benefits from it and then transfers the benefit to the rest of the organs of the body.” After this process the body is ready to accept and digest additional food. Thus, ideally and keeping in line with the Sunnah, the fast should be broken with a date and after praying the Maghrib prayer, a meal should be eaten This gives the body ample time to prepare itself for the sudden increase in food intake It is important to note that Rasūlullah ﷺ ate a date and performed his Maghrib Salaah without delay. The unfortunate habit of eating to one's fill and performing the Maghrib Salaah at a much later time is in total contrast to the Sunnah.

Quality food:

It is essential to eat wholesome food which provides lasting energy. A light, healthy and filling breakfast is best. Try to include the following in every Sehri (& Iftar).

• Protein: An energy source which balances blood sugar & prevents sugar cravings.

Options: eggs, chicken, meat, chickpeas, beans, nuts & seeds.

• Complex Carbs: Rich in fibre & releases energy throughout the day

Options: grains such as oats or brown rice, vegetables such as sweet potatoes, squash, pumpkin, green leafy vegetables, onions and tomatoes & lastly, fruits such as dates, bananas, apples and pears.

• Healthy Fats: Essential for good health, energy, as well as immune funtion.

Options: Oily fish, avocados, butter, olive oil, coconut oil, chia seeds, flax seeds & unsalted nuts.

• Dairy products: Provides essential vitamins and minerals, including calcium.

Options: milk, cheese, yogurt.

Hydration:

Drink plenty of fluids, aim for 6 to 8 glasses of fluids per day. Hydrate using the following options

• Water

• Herbal teas without caffeine

• Coconut water Tip: If you struggle with migraines and dehydration whilst fasting, aim for drinking coconut water, at least 2 glasses at sehri Due to the electrolytes found within, it is often more hydrating than regular water.

• Consuming hydrating vegetables such as cucumber and watermelon. (Did you know? It is sunnah to eat dates together with cucumber or watermelon as it balances the heat of dates. SubhaanAllah.) Tea and coffee are not wise options for Suhūr as caffeine is a diuretic, not providing sufficient hydration and causing loss of liquids along with essential minerals. To prevent headaches and general feeling of ill-health, hydration is key. From the time of Iftār, through the night devotions and during Suhūr drink enough water to hydrate the body whilst fasting Ramadhān is an excellent opportunity to rid ourselves of addictions to caffeinated drinks and create healthy habits that have a lasting impact all year round.

Early rising:

Why? To chew. Wake up early enough to eat at a moderate pace, in order to chew well without a rush. This will aid in energy levels as the body requires more energy to digest food that isn't chewed well This also gives time to sip on water (3 glasses at least) slowly without chugging Bonus: early awakening gives time for Tahajjud.

If eating early is difficult on you, then at least have a few dates, healthy porridge, and hydrate well.

Iftaar:

This is the time to replenish energy and recharge for taraweeh and other ibaadaat. Nabi ﷺ would eat 3 dates to break the fast, then read salaah. In this time, the stomach cools down and is then prepared to take in food. According to research, it’s not advisable to consume large meals right after breaking the fast. It takes 20 minutes for the brain to realise that food has been consumed and it then sends signals to the rest of the body In this practice of Rasūlullah ﷺ, the wisdom behind the short break of Salaah between breaking the fast with water or dates, and thereafter indulging in a wholesome meal is clear. Soup is a good option to start off the meal with. It is during the Iftar meal that we often overindulge and eat too much foods that are low in nutritious value. It is a cause for concern that especially in this holy month, when the nafs should be kept in check, extravagant menus and a multitude of dishes are consumed. Fasting during the daylight hours has several health benefits. When the body is fasting and not occupied with the process of digestion, the organs are given an opportunity to rejuvenate and restore themselves, in turn allowing the one who fasts to recover from various ailments However, if a person overeats in the evening and indulges in heavy, fatty foods, this offsets the physical benefits of fasting. It is generally presumed that due to restraining from food and drink during the daylights hours, the body needs increased input during the non-fasting hours. This is not the case as the body regulates itself whilst fasting and has the opportunity to utilize its storage of body fat. To maximize the physical benefits of fasting it is desirable to eat less but have a balanced diet which taps into the major food groups.

Effort should be made to consume a balanced meal. Eat food which contain essential nutrients & minerals that the body needs:

• Incorporate plenty of vegetables to provide vital vitamins and nutrients.

• Choose whole grains, such as rice, which provide the body with energy and fiber

• Enjoy grilled or baked lean meat, chicken, and fish, to get a good portion of healthy protein.

• Opt for healthy cooking methods such as stir-fried, steamed, grilled, baked, or soupy dishes.

• Drink sufficient fluids to replenish fluid loss during the day. In fact, be sure to hydrate between iftaar and sehri as well.

• Follow the sehri list for iftaar as well.

What to limit in Ramadhaan?

• White Refined Carbs such as white flour, pastries etc. Opt for whole grains.

• Processed, High Sugar Foods & Carbonated Drinks.

• Deep Fried Foods: especially if fried in seed oils such as sunflower, canola, etc. These oils are high in inflammation and increases fatigue and exhaustion. Opt for frying in ghee or coconut oil.

• Salt: causes excessive thirst

• Caffeine: moderation is key, otherwise it leads to dehydration

Majority of the above foods lead to inflammation, fatigue, weight gain and "crashing" the next day.

Insha-Allah, simple swaps and changes to our diets will aid in a better fasting experience and health. The greatest benefit is being able to make use of Ramadhaan efficiently, to worship Allah with vigour and strength.

Instead of spending the days stocking the pantry and freezer with delights to feast on when the sun sets, let us focus our attention on perfecting our ibādah (worship) so that we may work towards savouring the bountiful treats of Jannah without having to worry about clogged arteries or accumulating extra kilos!

Remember, Ramadhaan is the month to cry, not fry. Cry more, fry less. - Ml Dawood Seedat.

May Allah Rabbul Izzah grant us the Taufeeq to spend Ramadhān in His pleasure, Ámîn.

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