The importance of a healthy diet for sport and exercise

The importance of a healthy diet for sport and exercise
Saudi Sports for All Federation (SFA) has put together a series of helpful articles on its Healthy Living portal. (Supplied)
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Updated 04 May 2020

The importance of a healthy diet for sport and exercise

The importance of a healthy diet for sport and exercise
  • Choose conscientious nutrition during Ramadan

RIYADH: We all know a healthy diet is important for our health and overall well-being. But with so much information coming from every direction, it can sometimes feel a little overwhelming.

What to do? In order to try and simplify the messaging and cut through the noise, the Saudi Sports for All Federation (SFA) has put together a series of helpful articles on its Healthy Living portal. which include advice on top five foods for runners, superfoods fact or fiction, staying hydrated and more.

Everyone should aim to eat a varied diet of interesting and tasty foods. Opting for conscientious nutrition includes happier and healthier lifestyles with improved heart health, enhanced energy levels, and boosted moods. During exercise, your body uses up more energy so it is important to eat well to support an active lifestyle.

A healthy diet should contain plenty of starchy foods, fruit and vegetables, and protein. The SFA lists beans, legumes, nuts and seeds, oats, berries, and leafy greens as important staples for a healthy and active lifestyle. Affordable and nutritious foods to add to your weekly meal plan include bananas, oatmeal, peanut butter, broccoli, and a variety of beans.

These health boosting foods provide energy, improve muscle function, and supply nutrients, which can make a big difference to your performance and overall well-being. Certain spices, like turmeric, have also been used by many cultures for centuries to support the immune system as it is high in antioxidants and anti-inflammatories.

You can add it to curries and stews or start your day off with a zingy turmeric and ginger tea. The SFA also stresses the importance of staying hydrated as 60% of the body is composed of water. Water energizes the muscles, helps with recovery after workouts, aids digestion, increases brain power, and keeps skin looking healthy.

When thinking about healthy eating it is also important to apply the same principles during Ramadan. Important areas to pay attention to? Drinking enough water and being mindful about what you eat during Iftar and Suhoor.

It is advised to break the fast at Iftar with easily digestible foods such as soup, water, and freshly-squeezed fruit juices to hydrate your body. For the main course, consider vegetable dishes as healthful and filling options. Try incorporating bulgar wheat, it is rich in carbohydrates and fibers, and will keep you feeling full has digestive system benefits.

For Suhoor a light, filling breakfast with sides of fresh tomatoes and cucumbers is recommended; try a tasty homemade granola with almond or oat milk and top it with fresh berries and banana. Dried fruits, walnuts, and almonds are also great food supplements, that also make you feel full for long hours throughout the day.

But it’s not just the variety of food you eat, but also the portions that play a decisive role. Think smaller portions and eat wisely.

If you regularly exercise you should continue to meet your daily energy, protein, and water needs during the times you are not fasting. Additionally, lower your exercise duration by 30% during Ramadan and drink two to three glasses of water every hour from Iftar to Suhoor.

Ramadan is a sacred time of year and fasting is an important part of this Holy month, but there are plenty of options available to fast and stay healthy and nourished. Healthy eating should be an enjoyable and social experience, it is about eating a wide variety of foods and making sure you get the right balance. Remember, conscientious nutrition acts as a preventative health measure.


Café Society: Hidden dessert gem in Dubai’s Marina

Café Society: Hidden dessert gem in Dubai’s Marina
Updated 19 January 2021

Café Society: Hidden dessert gem in Dubai’s Marina

Café Society: Hidden dessert gem in Dubai’s Marina
  • The interiors of the venue give off a contemporary and glamorous vibe
  • Café Society offers a variety of dishes from all corners of the world

DUBAI: Café Society offers good food, great coffee and delicious desserts in Marina, one of Dubai’s hotspots.

The interiors of the venue give off a contemporary and glamorous vibe. The velvet and gold furniture is sprawled across marble floors, while the walls are adorned with mirrors and artistic images of high-end fashion brands. As soon as you enter, your nose is teased with the smell of warm breads and freshly baked goods, with the café baking to order.

Café Society offers a variety of dishes from all corners of the world, which makes it a great place for business meetings if you are unsure what your guest prefers or if your tastes are different.

As your evening starts, the waiter will bring out a basket with a variety of in-house baked breads and butter for you to enjoy as your order is prepared.

The warm spinach and artichoke gratin dip is delicious. The bowl of melted cheesy goodness arrives at your table still warm, with the artichoke and spinach adding another depth of decadence to the dish. It comes with a side of crispy nachos for dipping.

Another dish you must try is the beef tenderloin with portobello risotto and mustard sauce. The tender meat is cooked perfectly and will melt in your mouth with each flavor-packed bite. The risotto is well crafted, and the portobello adds a smokiness and earthiness to the whole dish.

The venue also offers great mocktails, we tried the Sahara and Café Society drinks. The first was pleasantly creamy and balanced in sweetness with a banana flavor and a coconut aftertaste; the second offered a more refreshing balance of zesty and sour with a minty flavor.

But the treats do not stop there. The dish you must not miss at Café Society is the Chocolate Dulce de Leche dessert and their coffee. The dish contains three different chocolate desserts, laid out artistically like a piece of art on the plate. You are offered cold ice cream, creamy mousse and also a spongy cake with a mixture of dark, milk and white chocolates. This dessert is a perfect marriage of textures and flavors.

All in all, Café Society is a great place with a vast range of dishes. It’s there for every occasion: From a dinner meeting to a relaxed cup of coffee along with some dessert. The location makes it an accessible spot for areas like Media City, which is just a short walk away.