yes you can, workout during ramadan
Post on 08-Aug-2015
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Presented by:
Ms. Riwa Chidiac
Nutritionist / Food technologist
OUTLINEA. What is healthy food
B. Definition of a Complete Meal
C. Choose your “Iftar”
D. How to purchase the items of the Iftar
E. How to Cook and Prepare your food
F. How to plan your daily “Iftar”, “Suhoor” and exercise
G. Why is “Suhoor” crucial during Ramadan?
H. Exercising and sports during Ramadan: Cardio or fat-burn?
I. What kind of supplements to select?
J. Conclusion Ms. Riwa Chidiac
A. What Is Healthy Food
1. Balanced Food
2. Diversified
3. Nutritious
4. Safe
Ms. Riwa Chidiac
1. Balanced Food
• Neither eating too much, nor starving ourselves
• Having a good portion of each food group
• Getting all of the needed nutrients, vitamins and minerals
• Not eating too much sweets, sodium, fat or whatever is bad for the body
Ms. Riwa Chidiac
• Including all the food groups in our daily diet:
- Milk and milk products
- Vegetables
- Fruits
- Cheese/ Meat/ poultry/ fish and seafood
- Bread / potatoes and cereals
- Fat
- sugar
2. Diversified Food
Ms. Riwa Chidiac
• food item that has a rich amount of nutrients in comparison to the amount
of calories.
• Nutritious foods feed your body the most essential nutrients needed for its
functions.
• These nutrients may include minerals, vitamins, essential fatty acids,
phytonutrients and fiber.
The most nutritious foods are:
3. Nutritious Food
Blackberry quinoa beans fish green tea legumes Ms. Riwa Chidiac
• Food free from:
- Microbiological pathogens
(bacteria, parasites and viruses) that can cause illness
- Toxins
- Pesticides
- Chemicals
- physical contaminants
- High amounts of additives
- Heavy metals
(copper, zinc, lead, chromium, mercury, nickel …)
4. Safe Food
Ms. Riwa Chidiac
• All food groups
• Sufficient portion of each
• Sufficient amount of vitamins and minerals
• Choose whole grains and whole cereal breads/ toasts/ crackers/ cakes.
b. Complete Meal
Carbohydrates50% to 55%
Fat 25 % to 30%
proteins20%
nutrients
Ms. Riwa Chidiac
your Eftar meal should be a complete meal with balanced,
nutritious, diversified and safe food items.
sample 1 of a healthy Iftar:
- Fattoush (without fried bread slices)
- Fresh vegetable soup (without added oil)
- Grilled chicken breast & grilled broccoli & potato wedges (baked in the oven)
sample 2 of a healthy Iftar:
- Green salad
- Lentil soup (with no added oil)
- Okra “yakhneh” with meat slices
C. CHoosE your “Iftar”
Ms. Riwa Chidiac
1. Food Group?
Depending on what you chose to have as Eftar
2. Fat-free or low-fat food items
Chicken breast/ beef filet/ low-fat soup powder/ fat-free mayo/ very low in fat
mozzarella/ extra-light fresh cream…
3. Products low in or free of trans fat and saturated fat
Avoid products rich in trans fat (hydrogenated fat) and saturated fat
margarine/ butter/ full fat mayo/ heavy bechamel sauce/ salad dressings/
bouillon cubes
D. purCHasInG tHE ItEms oF tHE “Iftar”
Ms. Riwa Chidiac
4. Products low in sugar or free of sugar
Low in sugar Ketchup/ unsweetened baby
corn/ low in sugar tomato sauce…
5. Products low in sodium Low sodium soy sauce/ low sodium pickles/ low sodium olives/ low sodium
cheese…
6. Items high in fibersWhole bread/ brown crouton/ brown rice/ legumes/ beans…
7. Products low in Additives
such as colorants, added flavors, nitrites, nitrates, flavor
enhancers, thickeners…
8. Always check the expiration date
Ms. Riwa Chidiac
AVOID SELECT
Frying Grilling
Adding extra oil Baking
Adding butter and/or margarine Boiling
Peeling vegetables Steaming
Ready to eat food ingredients Remove chicken skin
Keeping food at room temperature 2 hours Throwing the cooking water
Using unsafe water for cooking Adding spices and herbs for flavoring
Rare and medium rare steak Using fresh vegetables
using canned food products Using quinoa, tofu, tempeh…
Adding extra sodium Make your dishes colorful with diversified foods
e. Cooking and preparing your food
Ms. Riwa Chidiac
PLAN A
• Water
• 3 dates
• high glycemic soup or 250 mL of Ramadan’s beverages or small portion of Ramadan’s sweets
1 to 2 hours of exercising
• Salad/ Fattoush/ Tabouleh
• Main course
F. plannInG your DaIly “Iftar”, “Suhoor” & exercise
Light Suhoor by 3 a.m
Ms. Riwa Chidiac
PLAN B
1 to 1 ½ hour of workout
• Water
• 3 dates
• Soup
• Salad/ Fattoush/ Tabouleh
• Main course
• Very light & small dinner meal or small sweet portion or 250 mL of Ramadan’s beverages at 10 p.m.
Very light Suhoor by 3 a.m
p.m
a.m
Ms. Riwa Chidiac
• Avoids crankiness & weakness caused by the fast.
• Prevents headaches & fatigue during day time.
• Reduces extreme hunger & thirst
• Prevents the loss of body cells
• Energizes & stimulates the digestive system.
• Helps the body maintain its sugar levels while fasting
G. “Suhoor” Is CruCIal DurInG ramadan
Ms. Riwa Chidiac
Healthy Suhoor
• Consuming vegetables with high level of fluids helps the body maintain fluids for a long period of time reduces the feeling of thirst & prevents dehydration
• Include beans with olive oil, cheese & eggs as a part in your Suhoor
• Do not consume large quantities of sugar or salt:
sugar hunger
salt thirst
7-9 hours of digestion
delayed hunger
Supplying the body with the
required energy throughout
the day
Ms. Riwa Chidiac
Bodybuilders and Athletes who fast:
Cardio: 30 to 40 minutes maintain muscle mass
may lead to catabolism
& deplete body energy
& decrease blood pressure
h. Cardio or fat-burn during ramadan?
Fat-burn exercises : up to 90 minutes daily
-Prevent weight gain
- Potential weight loss
Prevent fat storage during this
critical period
- Boost blood circulation
- Sooth your fatigue & stress
- keep you active Ms. Riwa Chidiac
• Bodybuilding supplements replace meals, enhance weight gain, promote
weight loss or improve athletic performance.
• Among the most widely used are vitamin supplements, protein, branched-
chain amino acids (BCAA), glutamine, arginine, creatine and casein.
i. What supplements to select
VITAMINS
essential nutrients for the healthy maintenance
of the cells and tissues
enable to efficiently use chemical energy
provided by food
help process the proteins, carbohydrates, and
fats required for respiration
help in recovering internal and external
damages
Maintain a balanced nutritional status
Ms. Riwa Chidiac
CASEIN = milk protein
Breakdown of the molecule is a
process of 6-7 hours
Taken at Suhoor time
- PROTEIN SUPPLEMENTS come in different
forms: ready to drink shakes, bars, bites, oats, gels
and powders.
- Generally consumed immediately before and after
exercising, or as a meal replacer.
- Aid in muscle recovery.
- Exact amount: highly individualized & dependent
on the type and duration of the exercise + the
physiological make up of the individual.
- Protein needs for bodybuilding individuals
endurance athletes’ needs.
- Whey proteins and casein are the most popular
among bodybuilders.
Ms. Riwa Chidiac
BCAA Branched Chain- amino acids
-Leucine, Isoleucine & Valine
- Easier to digest & metabolize than whole proteins
- Account for 33% of muscle proteins
- Benefits:
• Prevent protein break-down during exercise
• Enhance immune system
• Directly metabolized by the muscle tissue
• Fasten fatty acid metabolism
• the testosterone level post-training
• cholesterol level
- Suhoor / before & after exercising
GLUTAMINE
-The most abundant amino acid found in human
muscle
-Serum glutamine: used by the body to counteract
acidosis that results from exercise
body catabolizes muscle’s glutamine
replenish the glutamine loss from the
bloodstream
supplemental glutamine: ready supply for the
muscles prevent the waste of muscle tissue.Ms. Riwa Chidiac
ARGININE
-Precursor for the synthesis of nitric oxide (NO)
-Reduces healing time of injuries
-Quickens repair time of damaged tissue
-Helps decrease blood pressure
-Improves performance
-Enhance immune system
-Boosts sexual activity
-Used in treating heart diseases…
30-45 min before eating / before exercise
CREATINE
- Supplies energy to muscle cells for short bursts of energy
- mental fatigue
- cell volumization by drawing water into muscle cells
- Creatine works best when it is consumed with simple carbohydrates
( Creatine & lemonade or grape juice or Jellab)
before exercise for energy & after exercise for recovery
Ms. Riwa Chidiac
- Plan for a diversified and complete Iftar meal.
- Purchase the suitable food items.
- Adapt healthy processes to cook and prepare the Iftar.
- Schedule well the timing of the Iftar, exercise & Suhoor depending on your availability, energy capacity and time.
- Don’t miss your Suhoor.
- Consume high in fluids food items.
- Make sure you drink a minimum of 1.5 L of water/ day.
- Ramadan and Workout go hand in hand.
- Consult your gym instructor concerning supplement issues.
j.conclusion
Ms. Riwa Chidiac
THANK YOUMs. Riwa Chidiac
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