Ramadan is a special time for Muslims when the community and family play a vital, central role. Especially since it is a time when everyone is eating at the same time and getting together. For those trying to manage their weight, it can also be a very positive time and a good time to think about healthy eating habits and re-thinking attitudes to food.
When a person fasts, the digestive system gets the chance to rest and the body must use the reserves of fat already present in the body for energy. It is also a time when people realise that they can do without eating for long periods and also how to appreciate food again when they break the fast.
Get Fit and Healthy
1. Keep up good eating habits by eating proper meals with fruit and vegetables instead of junk food.
2. Do not eat too quickly when breaking your fast. Start with dates or figs and a glass of water or a simple soup.
3. Be sure to drink plenty of water and fruit juices. Avoid drinking colas, coffee and tea as they can keep you awake at night, and they also have a diuretic effect. You must try to drink enough water between Iftar and sleep to avoid dehydration.
It is important for the circulation to maintain some kind of exercise. An evening walk along the beach or in the park or just some stretching at home is good. Aim for 20 minutes of exercise and you will feel so much brighter and sleep comfortably.
Wishing you all good health. Ramadan Mubarak!
Weight Watch
High-Fat Meals
Consuming large amounts of fat can have immediate effects on your body. Your blood contains higher levels of cholesterol and triglycerides immediately after consuming a high-fat meal and they cause a significant reduction in the elasticity of the large arteries. These stiffer arteries can lead to high blood pressure and place undue strain on the heart. The best way to avoid these complications is to eat low-fat, well-balanced meals. Email for a free copy of my Healthy Eating Guide to [email protected] to learn about balanced eating.
Recipe of the Week
Chinese Steamed Fish
Serves 6
Ingredients
45 ml lite soy sauce
1 tbsp (21 g) Oriental sesame oil
1 tsp. fresh ginger, grated
70 ml rice vinegar
130 ml orange juice
1 tsp. orange rind, grated
1 kg cod fillets or white fish, about 2 cm thick, rinsed with cold water
160 g mushrooms, sliced
6 scallions, cut into 2.5 cm pieces
360 g snow peas, cut into 2.5 cm pieces
330 g carrots, sliced
Method
Combine first 6 ingredients in a non-reactive bowl. Marinate 30 minutes. Drain marinade and transfer to a small saucepan over medium high heat. Bring to a simmer and set aside. Arrange fish on a steamer tray. Place tray over boiling water. Cover and steam 2 minutes. Add remaining ingredients and steam another 5 minutes until fish flakes easily and vegetables are crisp-tender. Pour sauce over individual portions just before serving.
Exercise Tip
How Do You Look?
Many women who are within their ideal body weight view themselves as too fat while many men of normal weight consider themselves to be too skinny. This could lead possibly to health problems because normal-weight women may develop eating disorders or diet excessively and overweight men may not think they should lose weight when actually they should. Maintaining an ideal body weight and healthy self-perception are important factors in leading a healthy life.
Ask Alva
I love your column and I want to ask about drinking cows milk such as laban, fresh milk and yoghurt. I cannot sleep if I do not have a glass of milk before I go to bed but I want to know if it is dangerous for my health. Should I drink another kind of milk such as Soya milk without animal fat? I heard that cow milk has chemical ingredients. Is that true? Bhoy
Stop worrying! There are no chemical additives in cow’s milk. I would advise you to try to drink “skimmed milk” as this has the fat removed from it. Alva
For all your weight concerns and questions e-mail Alva Carpenter at:
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