Ramadan Reset - Healthy Ramadan Checklist by Amanah-Fitness

This Healthy Tips Checklist is a sample of the
Full Ramadan Reset eBook!.

To get a complete 30-day fasting dietitian meal plan, fasting
fitness workout schedules & much more, visit
www.ramadanreset.com
ramadanreset.com/ebook to learn more!
Do either
of these
two
characters
seem
familiar to
you?
Maryam loves Ramadan, but for some reason, fasting days just seem so LONG! She tries to wake up for
suhoor, but she always feels starving later in the day, so she doesn’t feel very motivated to manage the
early morning meal. As the hours tick by, Maryam can’t help but stare at her watch and complain about her
hunger. Finally, it’s almost Maghrib time, and Maryam feels as if she’s about to faint! All she can think about
during her prayer is her rumbling stomach. As soon as the adhan goes, she dashes to the kitchen, feeling
tired, famished, and cranky. As she hurriedly eats her iftar, she sadly wishes that she had done more
worship in the day. But, she was just too hungry to focus!
Ismail can’t wait for Ramadan! He loves spending the day quietly reflecting and praying. And, he always looks
forward to enjoying time with friends at iftar parties around a huge spread of food! Ismail feels that he
deserves a big meal after a long day of fasting. But, even though Ismail loves the masjid, he struggles
through Taraweh every night. His body feels heavy, and he suddenly starts to feel sleepy. As he shifts
from one foot to the other during the first few rakaats (stepping on his prayer neighbour’s toes in the
process), he can’t stop thinking about his bloated stomach and he wishes he could just lie down. Before
he realises it, the Imam concludes the witr duaa, and Ismail fumbles his way back home, wondering why
he can never focus during taraweh.

Ramadan fasts do NOT have to feel this way!
As Muslims, we understand that fasting is a blessing that has been prescribed to us as a means of purifying
our souls, and our bodies. Unfortunately, many Muslims fall into the trap of adopting unhealthy habits during
Ramadan, which makes you feel and perform worse; physically, emotionally and spiritually. We must show
respect for this blessed month by treating our bodies with respect. In doing so, we unlock our full spiritual
potential. A healthy body is able to worship Allah better and truly take advantage of this holy month! It’s time
to approach Ramadan with a new attitude!
This quick-start guide teaches you how to eat while fasting.

Let’s go back to poor Maryam and Ismail. Both of them had the best of intentions approaching Ramadan, but
their unhealthy habits held them back from worshipping Allah to the best of their abilities. The sad thing is,
like most Muslims, Maryam and Ismail never realised that these feelings of laziness and sluggishness
are NOT normal symptoms of abstaining from food.
It has become a common joke that “Muslims somehow are able to GAIN weight
while fasting!”. However, this sad reality is far from funny. The majority of our
community eats in such a destructive way to unbelievably promote fat GAIN…
despite fasting for 17 hours of the day! This seems almost impossible, but
unfortunately, many Muslims use Ramadan as an excuse to engage in gluttony
and overfeeding.
Imagine this: Instead of dragging yourself through Ramadan feeling tired, sickly,
and starved, what if you reached the end of the day feeling well-fueled from a
sufficient suhoor? And what if you then ate a satisfying but portion-controlled iftar,
allowing you to feel charged and awake for taraweh?
How amazing would you feel? How much energy would you have to devote to worship?
In fact, a healthy fast should leave you feeling energetic and alert, without suffering constant pangs of hunger
throughout the day, or feeling bloated after an enormous iftar. And YOU can definitely achieve this
supercharged Ramadan! You just have to be willing to LEARN what it truly means to be healthy in Ramadan.
The #1 secret to unlocking a healthy Ramadan: an open mind.

Let’s face it: In Ramadan, the most unhealthy practices become accepted as normal. Many people become
stubbornly attached to unwise food decisions, simply because these food choices are considered
“cultural essentials”. The problem is NOT cultural food; foods of ANY culture can be healthy if selected,
prepared and cooked properly. Problems arise in Ramadan when Muslims ruin the ONLY two feeding
opportunities they have in the day (suhoor and iftar) and fill themselves with the most greasy, oily, deep-fried
food options their culture has to offer! Something has to change!
Ask yourself if these unhealthy foods are really as important to your overall Ramadan experience, as
many people make them out to be.
Instead of making unhealthy choices your main food source during Ramadan, what if you prepared
overall healthier meals, and enjoyed your favourite cultural dishes as a small side snack? If this
could help reduce the massive food coma and weight gain that many Muslims experience during
Ramadan… would you do it? Do you have the self-control to commit to modifying your suhoor and iftar
eating habits?
Ask yourself these tough questions… 

Busting the “Ramadan Laziness Myth”
During Ramadan, many Muslims feel that they are entitled to become unproductive, sedentary, and lazy, simply
because of the lack of food during the day. However, this lazy attitude is in opposition to the example set for us
by the Prophet (Peace be Upon Him), his companions, and the early Muslim generations!
Did you know that several INCREDIBLE events in Islamic history took place in Ramadan?4
In fact, the famous Battle of Badr, and the Conquest of Makkah BOTH took place during Ramadan!4 The
Prophet (Peace be Upon Him) and his Companions were active during Ramadan… to the extent that they were
defending themselves at war while fasting! SubhanAllah,
Now… what about fasting during work hours was so hard, again…?
Finding energy to devote ourselves to worship, be productive at work, and squeeze in a healthy meals during
Ramadan is not as overwhelming as it seems! The modern Muslim must understand that Ramadan is NO time for
laziness. However, many Muslims believe our bodies start to “shut down” when we fast, and use this as an excuse to
be unproductive and sluggish during Ramadan. To properly utilise our time, energy and resources during Ramadan,
it is essential to understand the effects of fasting upon our bodies.
How does our BODY interpret fasting?

Did you know, that fasting during Ramadan is NOT considered a period of “starvation”?
Many Muslims complain of a lack of energy due to “starvation effects” during

Ramadan. However, one study conducted in 19941 found that the effects of
starvation begin to emerge only after 36 to 72 hours without food! Thankfully,
in Ramadan, at most we are fasting for 17-18 hours, so our fasts cannot be
considered “starvation”!
Some Muslims complain that Ramadan results in a lack of energy due to

reduced calorie intake. Now, it is true, that in Ramadan, some people may eat
less calories in a day due to fasting. However, others end up eating the SAME
amount of food, if not MORE food when fasting. Either way, a study in 20082
found that reducing calorie intake (while maintaining proper nutrition) is NOT related to eating disorder
symptoms, decreased quality of life, depressed mood, or even cognitive impairment.
So even if you’re eating less during Ramadan… the mental repercussions are minimal!

Ramadan is a PHASE SHIFT in eating patterns.
So if Ramadan is not starvation, and it may or may not be considered calorie reduction… then how do our
bodies interpret our Ramadan fasting…?
One study in 2007 summarised the effects of fasting during Ramadan as a phase shift for our bodies! Here’s
what that means:
“Ramadan can best be summarised as a phase shift in calorie intake and a change in sleeping
habits. These phase shifts may have effects on some activities of daily living, mood,
motivation and maximal performance, with little effect on submaximal exercise.
Food intake is not restricted during Ramadan; the restriction is when food is eaten. Shifting
food intake until after sunset upsets the timing of intake and sleep patterns to accommodate
the change in mealtime. This makes the influence of Ramadan on daily activities more a matter of
CHRONOBIOLOGY than of calorie restriction.”
Let me break down EXACTLY what this article is stating about the effects of Ramadan fasting upon our
bodies, because it is truly GROUNDBREAKING for how we view Ramadan!
Here’s what we’ve learned: Z
• During Ramadan, our food intake itself is not restricted… the TIMING of WHEN WE EAT is
restricted (suhoor & iftar).
• This timing change of eating may disrupt your internal clock… potentially causing typical
“fasting side effects”. In fact, these “fasting side effects” are similar to symptoms of being sleep
deprived!
• Sleep, mood and motivation may be affected, NOT because of the lack of food, but because of
the PHASE SHIFT in eating that is disrupting your internal clock!
• Maximal exercise (performing at athlete-level or at your MAXIMUM capability) may be affected

during Ramadan. BUT, SUBMAXIMAL exercise (regular, “normal-person” exercise) such as
light cardio, aerobics, strength training, is NOT substantially affected and CAN be
performed while fasting!!
So all of us can stop complaining about why we are “STARVING” while fasting and cranky or tired or
lethargic… in reality, we may just be suffering from the symptoms of chronobiological disruption! In
which case, it’s a great opportunity to practice the tried and true Sunnah of napping!
Healthy Ramadan Tip!
• Many of the typical “Ramadan Symptoms” of an irritated, unhappy, grumpy, tired, moody, starving
faster can be attributed to a disruption in your internal clock!
• Recharge and get proper rest by adding a short nap into your afternoon routine!
• "And We made your sleep a means for rest" ~ The Holy Quran, (78:9)
• The Prophet (Peace be Upon Him) said, "Take mid-day naps, for verily shaytaan does not
take naps" (Sahih al-Jami')
• A short, 20-minute power nap before or after Dhuhr prayer is all you need to boost your energy
and finish your fast feeling energetic!5
• A short nap will also take your mind off of food and allow you to refocus on what matters most
when you wake up - taking advantage of the month and utilising time for worship.

So now that we’re busted some of the myths surrounding laziness in Ramadan, let’s talk about another
major way to boost your energy while fasting… suhoor! Remember, The Prophet (Peace be Upon Him)
always encouraged eating suhoor and discouraged skipping it.
The Prophet Peace be Upon Him) said:

"Eat Suhoor, for there are blessings in it."
[al-Bukhari and Muslim]
The Prophet Peace be Upon Him) said:

"The Suhoor is a meal of blessings, so do not leave it, even if one of you just takes
a gulp of water, as Allah sends mercy and His angels seek forgiveness for those
who take Suhoor".
A companion reported:
"I entered upon the Prophet (S) and he was taking the Suhoor and he said: "It
is a blessing which Allah has given to you, so do not leave it".
Why we must NOT SKIP SUHOOR…

Suhoor is our breakfast during the month of Ramadan. We know that breakfast is the most important
meal of the day. Suhoor is even more important than breakfast, because it is our last opportunity to
fuel our bodies and replenish our energy before a long day of fasting.
Think about how sluggish you feel if you skip breakfast, on a regular day. Skipping breakfast causes us to
crave sweets and overeat later on throughout the day. It slows our metabolism and studies have shown
people who skip breakfast are more likely to be overweight. Skipping suhoor is even worse!
If you skip suhoor, you cannot make up the meal during the day. Your body has no stored fuel to use. The
food you ate during iftar and dinner has been digested and utilised. Your body will turn to breaking itself
down for energy. Eventually, this may lead to the breakdown muscle, which will lead to fatigue and
low energy levels.
If you want to have sustained energy during the day

and avoid energy crashes, DO NOT SKIP SUHOOR!
Remember, if you skip suhoor, you are going 24 hours without food from iftar on one day, to iftar the next
day. This is making your 17-hour fast much difficult than it needs to be, and starts to approach the 36-
hour point of starvation!

“What Should I Eat For Suhoor?!”
Everyone enjoys suhoor differently, but it’s important to remember healthy eating basics to
ensure a satisfying morning meal that will carry you throughout the day.
Healthy Ramadan Tip!

• Aim to include at least three of the four food groups in your suhoor for a total of
between 350 and 600 calories, depending on your health goals.
• If you are looking to maintain your health & weight, eat a higher caloric range during your
suhoor.
• If you are hoping to lose some weight for better health during Ramadan, you may choose a
lower-calorie meal.
Here are four components of a healthy suhoor for you to build-your-own meal: 
1 Complex Carbohydrates
Complex carbs (such as whole grains, brown rice, etc.) are important sources of
glucose and energy for your body. Complex carbohydrates are digested slowly
during the day and are a great choice for lasting fasting energy. Simple carbs,
on the other hand (such as white bread and flours), are processed foods that
are stripped of their nutrients, wheat germ and bran during the refining
process. They offer little nutrition, are low in dietary fibre and are a source of
refined simple sugars.
Good examples: sweet potatoes, oatmeal made with rolled oats (NOT
sugar quick oats!), quinoa, whole grain breads/cereals, etc.
2 High Fibre Foods

Fibre keeps you feeling full longer, which is perfect for suhoor! High fibre foods
will keep you from feeling hunger pangs early in the day. Fibre also helps keep
everything moving through and out of your digestive system.
Good examples: Flax/chia seeds, apples, whole grains, oatmeal, broccoli,
spinach, quinoa, beans, spinach, etc.
3 Lean Protein
Eating lean protein is another great way to stay full longer during the day.
Along with fat and carbohydrates, protein is a "macronutrient," meaning that
the body needs relatively large amounts of it. Unlike fat and carbohydrates, the
body does not store protein, so our major source of protein is from the foods
we eat.
Good examples: chicken breast, fresh fish (eg. salmon, tuna), skim milk,
nuts, eggs, beans, light peanut butter, tofu, chia seeds, etc.
4 Healthy Fats
Eating fats does not make you fat - if you’re eating the right kind of fat, that is!
Bad fats increase cholesterol and your risk of certain diseases, while good fats
protect your heart and support overall health. Studies have shown that some
good fats like avocado may keep you feeling full and prevent feelings of
hunger!
Good examples: avocados, coconut oil, extra virgin olive oil, olives, small
handful of nuts (moderation is key!), fish (eg. salmon), etc.

Examples of a Healthy SUHOOR…
To make this guide extremely practical, we have included examples of suhoor meals that fulfil the above
requirements and will keep you feeling fuelled and supercharged throughout the day! Feel free to try these
ideas, or mix and match based on whatever foods or leftovers you have at home.
If you want a FULL 30-day meal plan with ALL your suhoor, iftars, snacks, smoothies &
more planned out FOR YOU, check out our Full Ramadan Reset eBook for a
COMPLETE dietitian-created meal & exercise plan to follow every day in Ramadan!
Ranges of servings are given. Women can go towards the lower range, and men
can use the higher range. Feel free to substitute any foods from the same food groups.
• 2-3 cups of water • 2-3 cups of water • 2-3 cups of water

• 1 cup of fat free milk • 1-2 cups of fat free milk with all-bran or • 1-2 cups fat free milk
• Scrambled eggs made with 1-2 fibre1 cereal, topped with strawberries • 1 cup of oatmeal made with rolled
eggs, mixed bell peppers & • 1-2 boiled eggs oats, stevia, and mixed fruit
tomatoes, served with 1-2 slices of • 1 cup of spinach and mushrooms • Spinach salad with baby tomatoes
whole wheat toast • 1 apple eaten with 1 tablespoon of light all- and sliced boiled eggs
• 1/2 cup of berries & yogurt natural peanut butter
• 1 cup of garden salad
• 2-3 cups of water • 2-3 cups of water • 2-3 cups of water

• 1-2 boiled eggs • 1 cup of fat free milk • 1-2 cups foul modammes (fava beans
• Ultimate green banana-strawberry • 1/2 - 1 whole wheat roti with olive oil, salt, and pepper)
smoothie: • 1/2 cup - 1 cup of chickpeas (cholay) • 1/2 - 1 Whole wheat pita bread
1 cup of fat free milk • 1/2 cup - 1 cup steamed or lightly sautéed • Scrambled eggs with 1-2 eggs
1 banana (frozen) broccoli (or any vegetable curry cooked (substitute olive oil spray instead of
1 handful strawberries with minimal oil) butter)
1 cup of spinach
• 1/2 cup of berries & yogurt • 1/2 cup of berries & yogurt
2 tablespoons of chia seeds

A solid suhoor full of nutrients is only half the battle! We all know... the real struggle to be healthy
happens at Iftar, and more specifically, at the HUGE Iftar spread that’s been calling your name all day
long! Unfortunately, our community tends to over-obsess about Iftar parties, and overindulgence is seen
as normal. It's time to get back to basics and learn what a healthy iftar REALLY looks like!
Healthy Iftar Basics

Realise that you do not need to compensate for all the missed meals during the day into one meal of
iftar. While fasting, often your energy and activity levels are naturally lower, so your nutrition needs are less as
well. Therefore, you do not need to eat as much as you normally do. You have not eaten for the whole day, so
your body needs to be gradually eased into the process of eating and digesting food again.
The best thing you can do for yourself is to eat slowly and in small quantities. Eating a lot of food at one
sitting will only lead to feelings of fullness, indigestion, fatigue from high blood sugar, and acid reflux.
Eat foods that are good for you and full of nutrients and you will be satisfied eating a normal amount of food.
When cooking, bake more as opposed to frying foods. Use extra-virgin olive oil, coconut oil or macadamia
nut oil to cook your food instead of butter, ghee, or vegetable oil.
What are Some “Must-Have Foods” at Iftar?

1 Fluid-Filled Foods
Your body needs to be replenished with fluids after the day without.
Therefore, having a good amount of water is good (the closer to room
temperature the better). Avoid sugary and caffeinated drinks as they act as
diuretics and deplete fluids from the body. They also cause high energy
spikes and then subsequent energy crashes.
Good examples: Besides water, other fluids would be soups,
fruits, vegetables, milk, yogurt, and salads.
2 High Fibre Foods

Fibrous foods include fruits, vegetables, whole grains (brown breads, brown
rice, couscous, quinoa, brown pasta), lentils (daal, haleem).
The ideal fruit, which we break our fast with is the date. Because of its fibrous
properties and natural sweetness, it provides healthy sugars to the body as
energy and is absorbed by the body at a timely and useful rate. Low-fat
protein foods also provide long-lasting energy: eggs, turkey, fish, tofu, lean
chicken, garbanzo beans (cholay with yogurt).

Don’t want to do any thinking? We have 30 days of delicious iftars from all cultures
planned out for you by a dietitian to enjoy every day in our Full Ramadan Reset eBook!
Foods to AVOID at Iftar…

Our iftar healthy eating guidelines are purposely less specific, as we understand that everyone has
their own preferences for iftar meals, based on taste and culture.
Healthy Ramadan Tip! Iftar Guidelines to SUPERCHARGE your Ramadan!
• All of your favourite foods can be enjoyed in moderation.

• When it is time to eat, it’s natural to want to avoid tasty foods.
• However, listed below are foods that will NOT benefit your long term energy levels and
productivity (waking up for suhoor and fajr, etc), so eat them in small quantities.
• Be careful when attending iftar parties, eat the foods you know that are good for you,
even though the treats laid out look very tempting.
• Eat small portions at a time.
• Eat more lean proteins, vegetables, and whole grains instead of fried foods, overloading on
fruits, and white carbohydrates. For carbohydrates, a fistful is a good recommended size. Do
not fill your plate with carbohydrates. Fill your plate mostly with lean proteins and veggies.
THE DANGER LIST: AVOID THESE FOODS!!!
Avoid/Limit:
1. Sugary foods: Overloading on sweets or high-sugar foods will

quickly lead to fatigue and irritability after being eaten (includes white
breads, white rice, chips, cookies, juices, soda, candy). Eat fruits
instead of sweets to satisfy your craving. Remove juice completely OR (if
you must) water down your juice to decrease the amount of sugar you
drink. Remove pop or soda drinks.
2. Fried foods: Deep-fried and oil-laden foods inhibit/slows

digestion of the food, can cause indigestion and acid reflux
(fried pakora, samosa, dosa, pizza, fast food). Cut down the
amount of oil used in cooking, and switch from fried foods to
baked foods. Substitute veggies and herbs for flavour to make
up for using less oil. Flavourful examples are onions, tomatoes,
garlic, ginger, basil, rosemary, sage, vinegar, lemon.

Keep in mind when fasting, you are asking your body to go almost 20 hours with no water! This is
no small task, so you must prepare your body in advance by hydrating adequately at suhoor.
Hydrate aggressively during non-fasting hours with water as your primarily fluid. Sodas and
juices are filled with sugar and only will lead to more thirst. Caffeinated drinks deplete the body of
fluid and lead to thirst as well. Besides water, you can meet your daily water requirements by
consuming water-filled foods such as fruits, vegetables, milk, yogurt, and soup.
“How Much Water Do I Need to Drink Daily?”

Although “8 glasses of water a day” is commonly touted as the “ideal” daily amount of water to
drink, declaring a fixed number of glasses of water to aim for in a day is not accurate, as your
body’s fluid needs can be filled through water AND water content in foods.
Your personal needs for hydration are unique, and may be greater than 8 glasses, especially if
you are exercising. The National Academies of Sciences, Engineering, and Medicine guidelines
state that “the vast majority of healthy people adequately meet their daily hydration needs by
letting thirst be their guide”.
However, The National Academies of Sciences, Engineering, and Medicine also studied average
fluid intake in well-hydrated men and women and provided the following targets for fluid intake:
MEN: 15.5 cups (3.7 liters) of fluids a day

WOMEN: 11.5 cups (2.7 liters) of fluids a day
These targets may be more than you are currently be drinking. However, it is very reasonable to
aim for 12-15 cups of water during non-fasting Ramadan hours, if you space our your glasses in
non-fasting hours. Aim to drink 3-4 glasses of fluids per hour during non-fasting hours.
You can also include tea and coffee (sugar-free, of course!) as part of your daily fluid
requirements.  
Fasting during the summer heat will cause you to sweat more and
lose additional water. It’s important to get plenty of water to
replenish the electrolytes lost from sweating, etc. Take sips from
your reusable water bottle throughout the evening.
Aim of an average of 13 glasses of fluids

consumed a day while fasting.

Ready to take your healthy eating & exercise in
  Ramadan to the next level with help from experts?
Our COMPLETE Ramadan Reset eBook will give you an EXACT meal plan &
workouts to help you achieve your HEALTHIEST Ramadan ever inshAllah!
• FULL 30-day Ramadan dietitian’s meal plan
• 90 delicious & healthy Ramadan recipes (iftars, digestive fast-breaking
soups & suhoor smoothies!)
• Fasting fitness workout schedules for ALL fitness levels
• Practical tips on sleep, coffee & so much more!
CLICK HERE TO GET THE eBOOK!
The complete formula for a HEALTHY,

ACTIVE & SIMPLE Ramadan.

Click HERE to get the FULL Ramadan Guidebook today!
Expert Advice For Your
HEALTHIEST Ramadan EVER!
"Usually every
Ramadan I GAIN
10 pounds...
with your
encouragement,
me and my
husband EACH
LOST 15
pounds!!"
Click HERE to get the FULL Ramadan Reset eBook today!
www.ramadanreset.com/ebook

The Ramadan Reset - Created by Amina Khan
Amina Khan completed her BA Honours in Psychology, Neuroscience and Behavior from McMaster
University. Amina is a CANfit-PRO Certified Group Fitness Instructor Specialist and she is currently
pursuing her Ph.D. degree in Health Psychology. Amina's mission is to teach mindset mastery and
psychological approaches to health to develop foundational fitness from the inside-out. Amina is
the creator of the Amanah Fitness Bootcamp Home Workout weight loss program and the
Ramadan Reset eBook, which have helped hundreds of Muslims around the world lose weight
and get back on track with their healthy lifestyles. Amina's goal is to revive health awareness in the
Muslim community, after her own 60-pound weight loss journey five years ago.
With Special Thanks to Contributing Author Shireen Hakim, RDN

Shireen Hakim is a Writer and Registered Dietitian Nutritionist. She studied Nutrition at Columbia
University and Loma Linda University. Shireen’s Best- selling cookbook helps elevate your meals
and health: Salternatives. You can contact Shireen on her Facebook page: Gluten-Free Author RD.
References
1. Webber. J. & MacDonald IA., 1994
2. Redman et al., 2008
3. Zerguini, Y., Kirkendall, D., Junge, A., & Dvorak, J., 2007
4. http://muslimmatters.org/2012/08/14/5-events-during-ramadan-that-rocked-the-world/
5. http://productivemuslim.com/ramadan-series-master-your-sleep-this-ramadan-part-2/
For any further inquiries or questions,

please get in touch with us at [email protected].
It’s time to take everything you’ve learned

and keep implementing small healthy
decisions everyday, as you work towards
your best healthiest self!
It has been narrated that

The Prophet Muhammad (peace be upon him) said:
"Two blessings are often overlooked by most of mankind:
Good health and free time." [Sahih ul-Bukhari]


Ramadan Reset - Healthy Ramadan Checklist by Amanah-Fitness

Uploaded by

Copyright:

Available Formats

Ramadan Reset - Healthy Ramadan Checklist by Amanah-Fitness

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Ramadan Reset - Healthy Ramadan Checklist by Amanah-Fitness

Uploaded by

Copyright:

Available Formats

This Healthy Tips Checklist is a sample of the

Full Ramadan Reset eBook!.

This Healthy Tips Checklist is a sample of the

This quick-start guide teaches you how to eat while fasting.

The #1 secret to unlocking a healthy Ramadan: an open mind.

Ask yourself these tough questions…

This Healthy Tips Checklist is a sample of the

How does our BODY interpret fasting?

Many Muslims complain of a lack of energy due to “starvation effects” during

Some Muslims complain that Ramadan results in a lack of energy due to

This Healthy Tips Checklist is a sample of the

Here’s what we’ve learned: Z

• Maximal exercise (performing at athlete-level or at your MAXIMUM capability) may be affected

Healthy Ramadan Tip!

This Healthy Tips Checklist is a sample of the

The Prophet Peace be Upon Him) said:

The Prophet Peace be Upon Him) said:

Why we must NOT SKIP SUHOOR…

If you want to have sustained energy during the day

This Healthy Tips Checklist is a sample of the

Healthy Ramadan Tip!

2 High Fibre Foods

This Healthy Tips Checklist is a sample of the

• 2-3 cups of water • 2-3 cups of water • 2-3 cups of water

• 2-3 cups of water • 2-3 cups of water • 2-3 cups of water

This Healthy Tips Checklist is a sample of the

Healthy Iftar Basics

What are Some “Must-Have Foods” at Iftar?

2 High Fibre Foods

This Healthy Tips Checklist is a sample of the

Foods to AVOID at Iftar…

Healthy Ramadan Tip! Iftar Guidelines to SUPERCHARGE your Ramadan!

• All of your favourite foods can be enjoyed in moderation.

THE DANGER LIST: AVOID THESE FOODS!!!

1. Sugary foods: Overloading on sweets or high-sugar foods will

2. Fried foods: Deep-fried and oil-laden foods inhibit/slows

This Healthy Tips Checklist is a sample of the

“How Much Water Do I Need to Drink Daily?”

MEN: 15.5 cups (3.7 liters) of fluids a day

Aim of an average of 13 glasses of fluids

This Healthy Tips Checklist is a sample of the

CLICK HERE TO GET THE eBOOK!

The complete formula for a HEALTHY,

This Healthy Tips Checklist is a sample of the

Click HERE to get the FULL Ramadan Reset eBook today!

This Healthy Tips Checklist is a sample of the

With Special Thanks to Contributing Author Shireen Hakim, RDN

For any further inquiries or questions,

It’s time to take everything you’ve learned

It has been narrated that

This Healthy Tips Checklist is a sample of the

You might also like

Ask yourself these tough questions… 