Tips for healthy eating during Ramadan
During Ramadan Muslims fast to practice self-control and purification. As this Ramadan falls in June, dawn to dusk will be a long time. Eat a balanced diet to release energy throughout the day, drink plenty of fluids, ensure you have two meals – pre-dawn (Suhoor) and at dusk (Iftar).
Dehydration Risk
Dehydration is a risk in hot weather, so drink plenty of water and avoid too much physical activity – that includes housework! If are you passing less urine or feel faint it is important to break your fast and drink water but not coffee or tea. If you can’t manage six to eight glasses before dawn try eating water-based food – soup, lettuce, cucumber, oranges and watermelon.
Fasting and Diabetes
Fasting is a personal choice, however a chat with your doctor for advice before Ramadan on how to manage your diabetes is a good plan.
Diet tips
Why not enrich your meals with bran, cereals, whole wheat, grains and seeds, potatoes with the skin on, vegetables such as green beans, and almost all fruit, including apricots, prunes and figs? These foods release energy slowly during the day.
Try porridge oats for breakfast with chopped apricots or prunes. Aim for protein and fibre rich foods at Suhoor time to avoid hunger pangs -these include, eggs, cheese, baked beans, wholewheat bread and fruit with high fibre content (apples and pears).
Avoid processed and high fat, sugar foods such as fried foods and pastries, these may seem convenient, however may have little nutrient content. Why not try these light and refreshing recipes instead!
Recipes
Middle Eastern Red Lentil Soup
Ingredients:
1 tbsp olive oil
1 medium onion
2 garlic cloves
1 cup red lentils (rinse with water)
1 cup baby carrots
1 russet potato
1 can diced tomatoes, with juices
1/2 tsp salt 1/2 tsp pepper
1/2 tsp all spice
1 tsp ground cumin
Lemon juice to taste
Directions:
Heat the oil in a large pot. Sauté the olive and garlic. Add the lentils, carrots, potatoes, diced tomatoes, and spices. Add water to cover vegetables plus an inch over. Bring to a boil and simmer on low heat about 30-45 minutes, until all vegetables are soft. Transfer to a blender and puree. You might need to do that in two batches. Serve warm. Squeeze on some lemon juice.
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Chronic Pain Groups
Sorby House, Spital Hill
12.30-2.30pm. Tues 7th June, Tues 21st June.
St Cuthbert`s Church, Barnsley Road
12.30-2.30pm Tues 14th June, Tues 12th July.
Free Women Only Exercise Classes on Mondays (Term Time Only) runs at Verdon Recreation Centre, Verdon Street, Burngreave. Please call Shahina on 07909 598 018.
Feeling Good on Verdon Steet sessions on Wednesdays at Verdon Recreation Centre (Term Time Only). Badminton: 9.30 – 10.30 (£1) Zumba: 10.30 -11.30 (£1) Coffee Morning: 10 am – 12 (Free)
Free Cook and Eat sessions on Thursdays at The Furnival, Verdon Street at 10.30-12.30pm. Please contact Aislinn Adams on 07432 805 847.
Women Only Support Group
St Cuthbert`s Church, Barnsley Road. 10-12pm Mon 6th June, Mon 20th June. Burngreave Social Cafe Vestry Hall, Burngreave Road 10am-4pm Thurs 16th June, Thurs 30th June.
Zumba class for women at Firvale Oasis Academy School, Owler Lane every Wednesday from 9.30-10.30am. £1 contribution for session. For more information please call Usha Blackham or Nadeen Al Shaibi on 0114 243 43
For all activities contact: Saira Nadeem Telephone: 0114 213 2591 Email: saira.nadeem@ soarcommunity.org.uk
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