Hogging, rather than eating, is what most of us do when we sit for Iftari
FASTING has been practised for thousands of years; we read about it in the Old Testament. It was used to treat the sick in ancient Egypt, Greece and throughout the Mediterranean world. Pythagoras required it of his students before he took them on as disciples. And of course, it was prescribed in the Quran 1400 years ago and subsequently by Arabian physicians during the mediaeval age in Europe.
Fasting has remained a therapeutic practice for acute disease and chronic ailments in the modern day and many still swear by it as the means of achieving optimum health and longevity. What is relatively new, however, is the practice of fasting during the day and gorging on fatty, unwholesome food during the night. The body is a complex organism and it takes a lot of battering and abuse to upset the balance of this miracle instrument. Just as in our daily lives, we must take care of our bodies, it is even more important to take extra care during Ramazan and fast intelligently and with common sense.
Fasting is a means for spiritual purification. It frees us to turn towards God with greater clarity and focus and opens up the avenues to spiritual growth not available during everyday life. Fasting also results in physical rest; rerouting the energy otherwise employed in the digestive process and using it for clearing out toxins and repairing damage. Some of the symptoms experienced during the cleansing process are a heavily coated tongue, bad breath, headaches, weakness, irritability, skin eruptions and bad body odour. These are signs that the body needs rest from the constant bombardment on its systems. But remember, there is a great difference between an unhealthy fast and a healthy one.
Here are some principles and guidelines to ensure a healthier Ramazan.
DON’T WORRY, YOUR BODY WON’T STARVE!: There is no danger of nutritional deficiency developing in a fast of an ordinary duration. A healthy body stores adequate nutritional reserves to guide it over several days, weeks or even two or three months of lack of food. In fact prolonged fasting has been shown to improve certain health conditions. The body is able to redistribute and utilizes its stores of proteins, sugars, fats and essential nutrients with God-given ingenuity. More damage can result from overeating than from abstaining from food for short periods of time.
NEVER FORCE FOOD: There is a saying that ‘many a grave have been dug with the knife and fork’. Hunger is the normal indication of a need for food so when hunger is lacking don’t eat! It might be that your body is not able to expend energy in digesting food due to disease, illness or other reasons. The digestive system is in the best state to receive and digest food when you are hungry otherwise digestion is slowed or suspended. We have cultivated the habit of eating at all hours of the day and night, often as a social activity, to relieve stress or because we have nothing else to do. Fasting is a means of bringing our appetites under control; therefore take this opportunity to learn to differentiate between your appetite and genuine hunger.
OVEREATING: It is considered an obstacle to spirituality in many traditions. It is said that gluttony leads to hardening of the heart and other spiritual defects. It is related in a tradition that the Prophet Mohammad (Peace be upon him) said “The son of Adam fills no vessel more displeasing to Allah than his stomach. A few morsels should be enough for him to preserve his strength. If he must fill it, then he should allow a third for his food, third for his drink and leave a third empty for easy breathing.”
EAT WHEN YOU’RE HUNGRY: Conversely speaking, there are those who in an obsession to lose weight, some people ignore their body’s genuine call for food. This is very dangerous. Your body has certain nutritional requirements and it is crucial for your long-term health that you meet them. What is important is that you eat pure, fresh and natural foods in adequate quantities according to your body’s needs. Don’t starve yourself in the battle against samosas, just opt for a healthier alternative. It is more important to monitor what you eat rather than how much.
GET A GOOD START WITH SEHRI: If you’re not hungry when you get up for sehri, then don’t force yourself to eat. After a few days you should automatically build up an appetite in the early morning as your body becomes used to the new routine. You can substitute paratha with whole wheat chapati and alternate fried eggs, boiled or poached. Sensibly reduce the oil and masala used in cooking. Soaked nuts (almonds and walnuts are particularly nutritious) are a good source of protein. Fruit in moderation (no more than two pieces) is good to maintain bowel movements. Yogurt is excellent for digestion. A teaspoon of olive oil, almond oil or aslee ghee lubricates the system and provides essential fats. For a particularly nutritious meal add a banana, soaked nuts and raisins and fresh honey to a bowl of oat or rice porridge.
Substituting oats with barley will keep thirst at bay. Ground cinnamon is a great alternative to sugar. If possible drink water before you eat. Green tea is excellent for cleansing and preparing the digestive system. Milkshakes with banana and eggs are also good in the morning.
EAT MORE LOW GLYCEMIC INDEX FOODS: The Glycemic Index (GI) is a method of measuring the effect of foods on blood sugar levels compared to pure glucose. Pure glucose can be absorbed directly into the bloodstream, producing the maximum response on blood sugar levels in the shortest time. However, this effect is short lived and can be followed by a crash in blood sugar and therefore energy levels. Foods with lower GI scores take longer to be absorbed into the bloodstream, delivering energy over a longer period of time. Cornflakes and sugary cereals, the breakfast of choice for many children, have a very high GI score compared to oats, bran, barley or wholegrains. High GI foods eaten at sehri will leave you feeling hungry very quickly. Eating wholegrains, high fibre and protein foods lowers the overall GI of a meal. It ensures that you maintain a more steady level of energy.
BREAK THE FAST WISELY: As the saying goes, “Any fool can fast but it takes a wise man to break his fast correctly.” Try not to become over-filled with fluids, especially cold drinks. Hot herbal teas are excellent for cleansing the system and aiding digestion. Honey and lemon in warm water is also detoxifying. If you suffer from constipation try a glass of ispaghol (physillium husk) with a table spoon of olive oil in a glass of warm water. If you feel particularly dehydrated add a little salt. An excellent feel-good drink for iftar is half a cup of fresh juice mixed with hot water to make delicious fresh fruit tea. Eating whole foods prevents bloating and overeating. Apples, bananas or dates in moderate quantity are good fruits this season. Grated carrots cooked in milk as a halwa (bar the sugar) is wholesome and nourishing. Stay away from fatty and fried foods, sugary, canned and processed food and absolutely no mithai! This means no pakoras, jalaibis, dahi baras and fruit-chaat laden with sugar.
If pakoras are an integral part of your fasting experience, limit your intake to two or three. Also avoid eating too many dates. It is very dangerous for the body to take anything that will immediately increase blood sugar to very high levels or that will put a heavy load on the liver. Soft drinks and pastries are better left alone. As with sehri, reduce oil and masalas. Say no to iftar ‘feasts’ and ‘all you can eat’ options in restaurants. Instead opt for nutritious home cooked meals of nourishing soups, cooked green vegetables, fresh salads, kitchri, stews and any soft, wholesome natural foods that are easy to digest. Eat less variety in one meal. Eat fruit on an empty stomach, not after the meal. The main need is wholesome food and not too much of it.
AVOID DEHYDRATION: We sometimes forget to drink enough water after breaking the fast. Remember to drink plenty of water between your meal (wait at least half an hour) and when you go to sleep. This will ensure that your body is hydrated and aid the elimination of waste.
SLOW DOWN! Ramazan is a time for physical repair and rest, mental poise and spiritual rejuvenation. To aid this process as much as possible, we must reduce mental, sensory and physical activity. This means avoiding physical exertion and avoiding loud music, crowds, television and even arguments and trivial disputes. Everything should be done to facilitate emotional poise and tranquillity. After your fast is broken, remain in a restful frame of mind and keep heavy physical activities to a minimum.
LIVE BETTER: Men and women are made for a better and longer life then we now enjoy. If we respect God’s natural laws, we will remain well. If we habitually overstep these limits, our bodies will succumb to disease. The Quran commands us to eat and drink ‘good’ things that God has provided for us. References are made to wholesome natural foods such as fruits, grains, vegetables, clean meats, honey and olives. The Arabic word used is tayyab and points not only to what is pleasing to the taste but also what is pure, clean, wholesome and nourishing.
Hogging, rather than eating, is what most of us do when we sit for Iftari
