DIET DURING RAMADAN

Breakfast, iftar:

Dates, three

Juice, 1 serving (4 oz.)

Vegetable soup with some pasta or graham crackers, 1 cup

The body's immediate need at the time of iftar is to get an easily available energy source in the form of glucose for every living cell, particularly the brain and nerve cells. Dates and juices are good sources of sugars. Dates and juice in the above quantity are sufficient to bring low blood glucose levels to normal levels. Juice and soup help maintain water and mineral balance in the body. An unbalanced diet and too many servings of sherbets and sweets with added sugar have been found to be unhealthy, Gumma et al. (7).

Dinner:

Consume foods from all the following food groups:

Meat/Bean Group: Chicken, beef, lamb, goat, fish, 1-2 servings (serving size = a slice =1 oz); green pea, chickpea (garbanzo, chana, humus), green gram, black gram, lentil, lima bean and other beans, 1 serving (half cup). Meat and beans are a good source of protein, minerals, and certain vitamins. Beans are a good source of dietary fiber, as well.

Bread/Cereal Group: Whole wheat bread, 2 servings (serving size = 1 oz) or cooked rice, one cup or combination. This group is a good source of complex carbohydrates, which are a good source of energy and provide some protein, minerals, and dietary fiber.

Milk Group: milk or butter-milk (lassi without sugar), yogurt or cottage cheese (one cup). Those who can not tolerate whole milk must try fermented products such as butter-milk and yogurt. Milk and dairy products are good sources of protein and calcium, which are essential for body tissue maintenance and several physiological functions.

Vegetable Group: Mixed vegetable salad, 1 serving (one cup), (lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired.) Add 2 teaspoons of olive oil or any polyunsaturated oil and 2 spoons of vinegar. Polyunsaturated fat provides the body with essential fatty acids and keto acids. Cooked vegetables such as guar beans, French beans, okra (bhindi), eggplant (baigan), bottle gourd (loki), cabbage, spinach, 1 serving (4 oz). Vegetables are a good source of dietary fiber, vitamin A, carotene, lycopenes, and other phytochemicals, which are antioxidants. These are helpful in the prevention of cancer, cardiovascular diseases, and many other health problems.

Fruits Group: 1-2 servings of citrus and/or other fruits. Eat fruits as the last item of the dinner or soon after dinner, to facilitate digestion and prevent many gastrointestinal problems. Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber.

Fruits and mixed nuts may be eaten as a snack after dinner or tarawiaha or before sleep.

Pre-dawn Meal (sahur):

Consume a light sahur. Eat whole wheat or oat cereal or whole wheat bread, 1-2 serving with a cup of milk. Add 2-3 teaspoons of olive oil or any other monounsaturated or polyunsaturated fats in a salad or the cereal. Eat 1-2 servings of fruits, as a last item.

Further suggestions:

Drink sufficient water between Iftar and sleep to avoid dehydration.

Consume sufficient vegetables at meal s. Eat fruits at the end of the meal.

Avoid intake of high sugar (table sugar, sucrose) foods through sweets or other forms.

Avoid spicy foods.

Avoid caffeine drinks such as coke, coffee or tea. Caffeine is a diuretic. Three days to five days before Ramadan gradually reduce the intake of these drinks. A sudden decrease in caffeine prompts headaches, mood swings and irritability.

Smoking is a health risk factor. Avoid smoking cigarettes. If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan. Smoking negatively affects utilization of various vitamins, metabolites and enzyme systems in the body.

Do not forget to brush or Miswak (tender neem tree branch, Azhardicta indica or other appropriate plant in a country, about 1/4-1/2 inch diameter and 6-8 inches length, tip partially chewed and made brush like). Brush your teeth before sleep and after sahur. Brush more than two times or as many times as practicable.

Normal or overweight people should not gain weight. For overweight people Ramadan is an excellent opportunity to lose weight. Underweight or marginally normal weight people are discouraged from losing weight. Analyzing a diet's energy and nutritional component, using food composition tables or computer software, will be useful in planning an appropriate diet.

It is recommended that everyone engage in some kind of light exercise, such as stretching or walking. It's important to follow good time management practices for Ibada (prayer and other religious activities), sleep, studies, job, and physical activities or exercise.

In summary, intake of a balanced diet is critical to maintain good health, sustain an active lifestyle and attain the full benefits of Ramadan.

Source : IslamiCity.com

How To Do Proper Sit Up

The sit up is probably not a favor by many professions because of the risk of back problems. But, if done correctly the sit up can be a very effective exercise for the abdominal and the hip flexors.

A proper sit up :

• make sure you have something on your feet for leverage a 45 degree bend in the knee is about appropriate.

• make sure you take your arms and press them across your chest. At this point you can lower yourself down.

• when your lower back or upper back touches you can reverse direction. When your elbows touches that’s a complete sit up.

Ways to NOT do a sit up :

• You don’t want to lace your hands behind your head and pull on your neck. Obviously this can cause you some problems in the cervical area of your neck. This is not good.

• Another way not to do a sit up is to extend your legs all the way out and do your sit up this way, rounding your back.

Sugar Level

How Fast Can You Lose Weight?

Weight Loss Includes Fat, Muscle and Water

When we lose weight we don't just lose fat. We lose a combination of body fat, and muscle tissue. For example, studies show that when we diet, the weight we lose is on average 75 percent fat and 25 percent muscle. Furthermore, a relatively high percentage of this weight loss is likely to be water loss. Remember, water accounts for about 70 percent of the total body weight of an average person, with muscle tissue containing roughly 75 percent water (plus 20 percent protein and 5 percent minerals), and body fat containing roughly 50 percent water.

Factors That Affect Speed of Weight Loss

The human body does not lose weight at a regular or uniform speed. Different people reduce weight at different speeds. This is because weight reduction is dependent on various factors, including: weight; diet and lifestyle; level of physical activity; health and genes (inc. metabolic rate); the level of stress experienced.

Weight Loss is Not an Exact Science

As you can see, not only does weight loss include other things besides fat-tissue, the actual speed of weight reduction is determined by a variety of individual factors. So it's difficult, if not impossible, to give a precise answer to the question "how fast can I lose weight?" However, as a rough guide, here are some basic guidelines for maximum weight loss.

What is the Most Weight You Can Lose?

It is possible to lose anything up to about 20 pounds (9 kg) of weight per week, but most of this is likely to be water. It will therefore be regained as soon as normal eating resumes.

What is the Most Fat You Can Lose?

The maximum amount of body fat a healthy person can lose is about 3-4 pounds (1.4-1.8 kg) per week. Typically, only obese people are likely to be able to lose this amount of fat. By comparison, a woman of average weight (about 140 pounds or 63.5kg) is likely to lose a maximum of about 1-1.5 pounds(0.5-0.7 kg) per week.

Why You Can't Lose More Weight

The human body is not designed to shed weight. It is designed to survive! Our basic body chemistry endures from prehistoric times, when famine, rather than obesity, was the biggest threat. This is why it won't lose excessive amounts of fat in a short period of time. In fact, if you drastically reduce your calorie-intake, your brain takes active steps to slow down your metabolism, in order to conserve calories. This is one reason why we encounter a weight loss plateau.

Side Effects of Losing Weight Too Quickly

Too rapid weight loss (eg. after bariatric surgery) can lead to unpleasant side effects. The two most common effects of over-rapid weight reduction include:

Appearance of Loose Skin

If you reduce weight too quickly, your skin does not have time to shrink to your leaner body shape. The only effective treatment for this is surgical intervention, such as Abdominoplasty (tummy tuck).

Gallstones

Studies have shown that people who lose excessive amounts of weight very quickly, have a greater risk of developing gallstones than those who lose weight at slower speeds. Too rapid weight reduction may also cause "silent" gallstones to become active.

Weight Regain (Weight Rebound)

Sudden fast weight reduction is usually caused by artificial changes to our eating habits as a result of (eg) very-low-calorie diet plans, or bariatric surgery. Not surprisingly, this does not give us enough time to learn new eating habits. So although our physical weight may have changed, our mental approach to food and eating remains the same. In the absence of medical supervision, or other support, we commonly find ourselves unable to sustain the new dietary habits required to maintain our lighter weight, and regain all our lost weight.

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Is Drinking Cold Water During or After Exercise Good or Bad?

Believe it or not, cold water is absorbed faster by your body than water at room temperature or at body temperature. The American College of Sports Medicine recommends that water and other drinks be chilled when used for exercise.

Cold Water and Cold Drinks Rehydrate Faster

Research has shown that cold water passes through the stomach faster and is therefore sent to the intestines for quicker absorption. During and after exercise, you want to rapidly replace fluids lost due to sweat, so cold water and cold sports drinks are preferred.

Cold Water and Cold Drinks Taste Better

Another reason for drinking cold drinks is that most people find that they taste better, making you more likely to drink more and more often.

What to Drink and When

The 1996 Position Paper of the American College of Sports Medicine recommends:

• Cold: Drinks should be cooler than room temperature.
• Flavored: Drinks should be flavored to make them taste more appealing, helping people to drink more. A squeeze of lemon juice or a pinch of a flavoring can help without adding calories.
• Handy: Drinks should be served in containers that let you drink without disrupting your exercise. This implies it is better to be wearing a water bottle-holding pack when walking rather than relying on water fountains along the way.
• Sports Drinks: Use a sports drink to replace carbohydrate and electrolytes when exercising longer than 1 hour.
• Plain Water: If exercising less than an hour, plain water is just fine, maybe with a squeeze of lemon juice or other flavoring if preferred for taste.
• Drink to Thirst: Updated guidelines in 2006 caution endurance runners and walkers that overdrinking can cause hyponatremia, so exercisers should use thirst as their guide rather than forcing fluids.