SEHRI/ SUHOOR

 

Things you SHOULD DO :

The Prophet has said, ‘Take Suhoor as there is a blessing in it.'” Having the Suhoor meal before the Fajr prayer is so important that in old days, a mesaharati (public waker) was appointed during the month of Ramadhan only to wake people up so that they eat before the prayers and the impending fast.

Eating a wholesome meal just before you begin fasting will keep your blood sugar level steady, prevent nausea & headache during fasting hours and will give you the energy to sustain throughout the day.

Things to NOT DO :

Do not skip this meal even if it requires you to wake up 15-20 mins before you otherwise would.

MEAL OPTIONS – Hot homemade breakfast like poha milk/ roti dahi/ upma/ eggs & roti.

 

IFTAAR

 

Things you SHOULD DO :

1. Eat slowly, it will help you feel full and prevent you from over eating
2. Eat max 2-3 items at a time
3. Plan your meals ahead
4. Eat fresh meals cooked at home
5. Any one dessert 30 mins post your main meal

Things to NOT DO :

1. Do not overstuff yourself as it will lead to acidity, lethargy, bloating
2. Do not drink too much at a time and too fast. Instead have sips of water throughout the non-fasting hours
3. Avoid packaged/ processed food products. They will cause dehydration, constipation, insulin resistance and weight gain

MEAL OPTIONS –

Have small meals frequently at short intervals. This will ensure that your system is not overloaded and there’s enough time to eat and digest all the different delicacies.

Break your fast with– Dates/ Seasonal Fresh fruits / Homemade sherbets

Post Magrib prayer – Haleem/ Biryani raita/ Nonbu kanji/ Rice or Roti & any one type of meat

Post Taraweeh prayer – Milk/ Masala milk/ Milk with gulkand/ Haldi doodh/ Labaan/ Roasted makhana/ Buttermilk

ADDITIONAL POINTERS –

1. Tea/ coffee – Not more than 2 cups/ day. Have it 15-20 mins after your main evening meal

2. Exercise– Best time to workout is 60 mins post your main evening meal. Make sure to hydrate immediately after your session and have a post workout meal (fruit & protein shake) to replenish your fluid and glycogen

3. Sleep– Make sure you get restful sleep so that you wake up fresh for the fast next day. Not only does inadequate sleep interfere with digestion, it will leave you cranky, irritable and also contribute to weight gain. Rubbing ghee or sesame oil on the soles of the feet at bedtime induces sound sleep

4. Fluids – Drink plenty of water between Iftaar and Suhoor to ensure the colour of urine is crystal clear, not cloudy

Stay healthy, stay blessed! Ramadan Mubarak! Ramadan Kareem!!

Freshly churned this morning, a dollop of this white makkhan just made its way to the top of my morning paratha. Feeling full with just one of it; instead of my usual two parathas, I thought to myself that the good fatty acids in butter are at work here, stabilising my blood sugar. When our blood sugar is stable, rather than jumping from super high to super low, we do not overeat or experience sugar cravings. In short, ek butter, I mean, ek teer se do nishane– Obesity and Diabetes or ‘Diabesity’

‘Diabesity’ is one of the two health epidemics that has caught the attention of food experts across the world; other being ‘Hidden hunger’, which essentially is a deficiency of micronutrients like Vit D. The ‘rich’ in developing countries like ours are busy looking down on Vit D carriers like makkhan and are replacing it with other vitamin enriched oils or ‘fat free’ alternatives. As a result, they are not really hungry or undernourished in the physical sense but have all the signs of hunger & malnourishment, i.e., struggling to sleep at night, getting up tired in the morning, getting acidic, constipated, irritable and having low energy that strikes at the core of their health and vitality.

The “live culture” in my homemade makkhan was already making me feel cheerful and my gut light and as I reached my office, I could see my intern thanking her stars not to see her usual grumpy boss today. I opened my mailbox to answer a client’s concern on his rising cholesterol levels. His doc, he said, had asked him to go completely fat free; no butter, no ghee. “Usual, routine instructions” I thought. If only the doctors had known that the lecithin in butter helps in proper assimilation and metabolism of cholesterol in body, we would not have been misinformed and the world would have been a thinner place. Moving away from my own thoughts, I wrote to my client asking him to have some white makkhan with his lunch. No, he will not protest. The Arachidonic acid (AA) in butter works towards optimal brain health and will make sure my client overcomes unreasonable food fear and takes smarter decision about his health 🙂

What am I doing now? Reaching out for my lunch dabba to savour some bhakri butter and chutney. Aapne khaya kya?

Confused by the misinformation about potential health problems with traditional Indian foods? Get in touch with well-known Mumbai dietitian and nutritionist, Munmun Ganeriwal, a strong advocate of the holistic, wellness benefits of fresh, local, and traditional Indian foods.

References & other related articles-

Where Dietary-Fat Guidelines Went Wrong- TIME Health

Butter And Cheese Not Bad For Heart Health: Study- Huffington post

Sweden Becomes First Western Nation to Reject Low-fat Diet Dogma – Health Impact News

We got to admit that the food and weight loss industry has got us all so confused that we are eating anything but simple home made food. The switch from childhood dal chawal to brown rice with beans happened so systematically that every time I ask my clients what their favourite food has been, I am told – ‘Well, I don’t remember, let me call my mom and ask her’!

I am yet to find a mom who takes more than a nano second to dish out the answer. My question might sound straight from Derek O’Brien’s quiz to my clients but to all the moms out there its just so easy-peasy.

The ‘Maa ke haath kaa khana’ has been deglamourized by food experts holding the ‘weight loss’ torch. The parathas have been looked down as ‘fattening’. The ‘halwas’ that once filled up even the neighbour’s house with its aroma are said to be unhealthy and having too much sugar. Little did mommie knew that food she cooked would be reduced to mere calories and the measure of carbs and fats it contains.

It will be interesting, I thought, to look at the other side of ‘Maa ke haath kaa khana’ and what better day than today, the Mother’s day.

Though back at home ‘Maa ke haath kaa khana’ is considered anything but trendy and cool, home cooked meals is amongst the hottest food trends of 2017. The popularity of Home based chefs and restaurants serving family style meals across the globe is testimony to the fact that ghar kaa khaana is quite a rage in the West. Public health programs in America have been promoting home cooking and home food. And if these aren’t exciting enough for you, here’s few more reasons why you should be making way towards your kitchen at home-

1. The USFDA, in their 2015-2020 dietary guidelines recommend that we must eat traditional foods that are a part of our culture. Oops! Your dietician probably didn’t update you with this information before replacing your good old ghee with olive oil.

2. Genetically compliant – Researchers have found that diets personalized to our genetic make-up are far more effective compared to current ‘one-size-fits-all’ dietary recommendations.

For a diverse nation like ours where food is so personalised that it changes every 200 kms, do we really need a research to tell us this?

It’s time to ditch the “eaten by all” breakfast cereals and oats. Put back the idlis, poha, parathas or luchi aloo on the breakfast table based on where you come from.

3. Fat burner– Ghar kaa khaana is always local and hence more nutritious. Better nutrient profile of foods consumed means better fat oxidation in body. Bole toh better fat burning! Voila!

4. Better taste – What is tastier? Your rajma chawal that gets you nostalgic with childhood memories or the unfamiliar quinoa with lentils you just learned how to make from the internet? I rest my case.

5. Convenient – The key word for Food giants to change our eating habits and introduce industrialised, packaged, processed food has been CONVENIENCE.
Unlike general notion, Ghar kaa khaana is the most convenient food one can have. Ask your mom and she will be able to tell you recipes that takes couple of minutes to be prepared. Case in point – Curd rice.

So cook up your jeera aloo and bhindi masala, eat it up and do not forget to Instagram with trending hashtag of #MothersDay. With lots of gratitude to all mothers, Happy Mothers Day!

The traditional bhog/ naivedyam offered to Gods not only during Holi but on all special occasions : Puran poli and why you must eat it –

1. Weight loss – With a high Nutrient to calorie ratio, it increases satiety. Being full of good fat and with optimum fibre content and low GI, it accelerates fat burning

2. Diabetic – The maida poli when stuffed with pulses-jaggery mixture and eaten with generous amounts of ghee becomes low on glycaemic index and helps to stabilize blood sugar and insulin levels

3. Cancer – Rich in phyto chemicals and antioxidants, pulses (chana dal/ arhar dal) contain anti cancer properties

4. Builds immunity- Ghee, hailed as the new “Superfood” has anti bacterial anti viral properties and increases your immunity against allergies and infections (much needed after long hours of colour -playing session J)

5. Blood pressure – The potassium and magnesium in jaggery regulates the blood pressure and the acid-base balance in the blood and tissues

6. Aids digestion – Ghee is a rich source of butyric acid, which helps maintain the integrity of intestinal wall

7. Osteoporosis – The calcium found in pulses contributes to promoting bone health and reducing the risk of osteoporotic fractures

8. PCOD – The many essential minerals found in jaggery makes it the traditional therapy for reducing PMS, cravings, cramps and mood swings

9. Thyroid – Ghee is crucial for assimilation of fat-soluble Vit D, the vitamin that helps support your thyroid gland

10. Anaemia – Because of the high iron content found in jaggery and pulses, it is good for preventing iron deficiency anaemia

Have a delicious and colourful Holi!

Things to do during and post-Diwali:

1. Start your day with a teaspoon of ghee, ajwain and kaala namak

2. Eat small meals frequently throughout the day
In the middle of all the preparations, cooking, shopping and socialising, make time to eat. Starving during the day and binging at dinner represents the classical fasting and feasting behaviour. Eating every 2-3 hours will make sure you don’t end up feeling bloated, acidic, dull or tired. In short, you don’t end up needing a post- Diwali detox 🙂

3. Make sure you are well hydrated
The fumes and smoke from burning of crackers, pollutants and dust leads to dehydration. Keep bottle of water within your sight and sip on it throughout the day. Water from a copper vessel is especially good not only to up your immunity but also to keep a check on constipation and other gastric issues.

P.S. – Have a glass of fresh sugarcane juice for a radiant and youthful skin tonight 🙂

4. Do have the Diwali sweets and savory goodies
It’s the time to enjoy the festivities and indulge in your favorite food. Only make sure that-

a. You have them homemade – Made at home the traditional way (with ghee/dry fruits/ nuts/ milk/ sugar), they are nutrient dense and regulate our blood sugars. Result of which is that you don’t crave and reach out for a bar of chocolate loaded with harmful preservatives and commercial sugars
b. You pick only one item at a time

5. Eat from home when going out for a late night party
A small and wholesome snack just before you step out is a great idea to prevent late night overeating. And if you are the kinds who is too pressed for time, even a quick bite into a banana will do the trick 🙂

6. If drinking till the crack of dawn makes your Diwali night come alive, ensure-
a. You sip on it slow
b. Have a glass of water for every glass of drink
c. You are not on an empty stomach. Either eat a good wholesome meal before drinking or have it along with your drinks

 

7. Practice Supta Baddha Konasana (Reclined Bound Angle Pose) with a full array of blankets and bolsters (Iyengar yoga style)
A powerful antidote to the state of stress, it turns up the parasympathetic nervous system, sometimes called the “rest and digest” response and supports digestion, relaxes muscles and promotes a good night’s sleep. No wonder, it is often called the ‘queen of restorative poses’.

Wish you and your family a very happy Diwali!!

Image Credit: Google images

Read more on diet tips for Indian festivals & special occasions-

1. Diwali survival guide: Here’s how to party hard and not gain weight

2. Modak – ‘A different perspective’

3. Home is where the detox is

4. The ‘Shakti’ is within – Strong is beautiful

5. The story of the fish on your plate: From “food” to “omega3”

6. The ‘scientific’ view on ‘Maa ke haath kaa khana’ on Mother’s day

7. Puranpolis: Tuck it in, it’s Holi after all!

8. Mahalaya Amavasya

9. EATING RIGHT DURING RAMADAN

Baani Kaur was this typical architect girl with erratic work nature that made her shuttle between Guwahati-Delhi-Ludhiana and an even more erratic sleeping pattern. My meeting with her at one of my seminars is what she describes as ‘life changing’.

It’s one thing to lose 6 kgs in a span of just 2 months and being able to maintain it for more than a year keeping all the travelling in mind but an altogether different ball game to call it ‘life changing’. It’s about moving beyond the number game. It’s about the calm that comes from the fact that you are no longer struggling to sleep till dawn but are sleeping just on time every night to wake up fresh & energetic in the morning. It’s about feeling amused when people around tell you that you could not have done this by eating rice, ghee & banana, that there’s something you are hiding and that its OK to tell 🙂

It’s about the joy that comes from the fact that you no longer experience severe ‘menstrual cramps’ that you had sub consciously accepted & feared every month. It’s about taking immense pride that you are taking to exercise more than willingly when even the thought of it made you feel lazy & drained out. It’s about having the wisdom to be able to fearlessly nurture your appetite when you see the world around you going out of the way to suppress theirs.

And finally its about being aware that its not the number on the weighing scale or the size of the LBD that changes one’s life but it takes much more than that to call meeting someone as ‘life changing’.

Hear Baani Kaur talk about her transformation in this video

Inspired? Begin your own transformation today »

The Ganpati festival has begun and as we prepare to welcome home the God of good luck, the WhatsApp and Facebook timelines of all Mumbaikars get filled with adverts of ‘sugar free’, ‘low fat’, and ‘zero cholesterol’ modaks.

A BRIEF HISTORY OF THE MODAK

The first reference to this traditional sweet made of rice dumplings filled with a coconut and jaggery mixture and sealed with ghee is found in the Padma Purana that dates as far back as 4th century AD.

Sage Patanjali (the sage behind Yoga Sutras) would had never thought that thousands of years later, biscuits and noodles would be sold in his name. Similarly, Ganpati while winning the modak from his mother Parvati, would have never guessed that his favourite delicacy, years later, would be transformed into various versions of the low sugar/ low fat variety by the weight loss industry, looking out for people ready to consume products in the name of health or weight loss.

But as they say, the truth has a way of catching up, and rightly so, now the Modern Science is also in sync with the age old Padma Purana. In their 2015-2020 dietary guidelines, they recommend that we must eat traditional foods that are also a part of our culture.

So ladies and gentlemen, as we get ready to welcome the pot-bellied elephant-headed God, here are few frequently asked questions (FAQS) on his most loved sweet, the Modak:

• I am diabetic. Can I really eat the modak?
  Nutrition science tells us that addition of fat to a meal brings down its glycemic index. Fat slows stomach emptying, delaying the process of converting food to blood sugar. Hence, the more fat, the slower the sugars (‘carbohydrates’) are digested, and the lower the glycemic index. Voila! You now know why your grandmother always added good amount of ghee while rolling those modaks for you! (By the way, if you are a diabetic, here are some basic tips to change your lifestyle)

 

• What’s really wrong with the sugar-free variety?
  Ok, I give you that you only know about the sweeteners through TV commercials with celebs swearing by them but if you are taking them in place of sugar; then you better know that the American Heart Association (AHA) and American Diabetes Association (ADA) discourages the mindless use of sweeteners in place of sugar for weight loss or even diabetes.

 

• Isnt it ‘fattening’?
  The rice flour in modak boasts of an essential amino acid called lysine, that accelerates fat burning. Ghee is rich in butyric acid, a short chain fatty acid, that not only promotes a healthy gut environment but is also fat burning in nature!

 

• My doctor has put me on cholesterol lowering drugs. What do I do?
  If you are worried about coconut and ghee and hence cholesterol, know that in April 2015, the USFDA said that “cholesterol is not a nutrient of concern for overconsumption”. Basically, they believe that dietary guidelines were pointing in the wrong direction and cholesterol and fat is now making a huge comeback.

 

• Come on, after all, I am on a diet!
  Modak could easily qualify as a ‘superfood’—rich in minerals and B vitamins, gluten-free, source of protein, increases insulin sensitivity and full of good fat. So if being on a ‘diet’ is what you like, you should definitely not miss the modaks

“Ganpati Bappa Moriya, Pudcha varshi loukar ya!”

Read more on diet tips for Indian festivals & special occasions-

1. Diwali survival guide: Here’s how to party hard and not gain weight

2. 7 Diet & Exercise Tips for Diwali – The “Yuktahaar” style

3. Home is where the detox is

4. The ‘Shakti’ is within – Strong is beautiful

5. The story of the fish on your plate: From “food” to “omega3”

6. The ‘scientific’ view on ‘Maa ke haath kaa khana’ on Mother’s day

7. Puranpolis: Tuck it in, it’s Holi after all!

8. Mahalaya Amavasya

9. EATING RIGHT DURING RAMADAN