THE ILLUSTRATED

MYP GUIDE TO A
HEALTHY RAMADAN

AIMEN SAIFULLAH MUSLIM

YOUTH
programme
 MUSLIM YOUTH programme

TABLE OF CONTENTS................................. 1

INTRODUCTION......................................2-4

PHYSIOLOGY OF FASTING......................5-7

BENEFITS OF FASTING................................8

PHYSICAL BENEFITS...............................9

SPIRITUAL BENEFITS.............................10

SOCIAL BENEFITS..................................11

THE HEALTHY EATING proposal ...........12

A healthy balanced diet.................13

right & wrong ways to cook.........14

EASY RAMADAN RECIPES.....................15-19

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INTRODUCTION- MUSLIM YOUTH programme

“O you who believe,

fasting is
prescribed for you
as it was
prescribed for
those before you,
so that you may
guard against evil.”
(The Holy Quran,
Surah 2: Ayah 183)

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INTRODUCTION- MUSLIM YOUTH programme

INTR DUCTION
The blessed month of Ramadan is around the
corner! It’s the golden time of the year when
Allah wipes away our sins and we are given a
chance to start fresh.
It’s an opportunity to press the RESTART button

of our lives.
So let’s have a real talk with ourselves and
rethink our intentions.
Let’s not only fast for the sake of leaving food
and drink.
Let’s fast to recharge our spiritual connection
with Allah.

Imagine it to be a once-a-year sale that

lasts for thirty days where you can collect
30-DA
as many sale items (rewards that will last Y
REWAR
a LIFETIME) as you can for a small price of D
fasting for only THIRTY DAYS. SALE
It’s too good a sale to miss, if you ask me.
In fact, Muslims should be greedy to collect Ajar
from Allah. Yes, Greedy.
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 INTRODUCTION- MUSLIM YOUTH programme

s t r o n g c o n n e c t io n
T h e r e is a v e r y o d in Is la m .
y a n d f o
b e t w e e n s p ir it u a li t a n id e a l t im e
ad a n is
The month of Ram u g h b o t h :
li t y t h r o
t o p r a c t ic e s p ir t u a e a t in g a n d
rse lf f r o m
1 . R e s t r a in in g y o u
sts.
d r in k in g d u r in g f a e r S unnah
in t h e p r o p
2 . E a t in g f o o d
asts.
w a y in b e t w e e n f
This guide is mainly designed for young
Muslims to:
1. Attain spirituality by practicing simple
Sunnah habits of healthy eating in Ramadan.
2. Learn about what happens in our body while fasting.
3. Learn about the type of food that our body needs
while fasting and food that make our cells cry in sorrow
and taste buds laugh in joy.
4. Develop the true spirit of fasting in Ramadan.
5. Get enthusiastic and celebrate the sweet arrival of
this Ramadan!
Let’s begin with an understanding of the physiology
underlying the state of fasting.
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PHYSIOLOGY OF FASTING- MUSLIM YOUTH programme

physiology of
fasting
ENERGY
normal

Increased Insulin Uptake of glucose

in tissues eg,
muscle and brain

Extra glucose is stored

in the Liver as glycogen ENERGY

fasting

time period PRIMARY process

6-24 Hours
after fasting GLYCOGENOLYSIS

Increased Insulin Liver glycogen

stores are de-
graded into
glycogen glucose
glucose

consequence * Low energy

* More hungry
* No significant weight loss

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PHYSIOLOGY OF FASTING- MUSLIM YOUTH programme

time period PRIMARY process

1-2 days GLUCONEOGENESIS

of fasting
fatty acids
NOTE: Amino Acids are
derived from excess
protein eg, old cells,
skin, connective tissue
glucose and NOT muscle.
amino acids

NEW glucose is synthesized from Amino Acids

& Fatty acids

consequence: * Low energy

* More hungry
* No significant weight loss

2-3 days
ketosis
of fasting
Brain derives
energy from
ketones
ketone bodies

Other tissues
fat derives energy
fatty acids from ketones &
fatty acids

consequence: * More energy, Low BMR

* Less hungry
* Balanced blood sugar levels

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PHYSIOLOGY OF FASTING- MUSLIM YOUTH programme

5 days protein conservation

onwards

Muscle mass is conserved.

consequence: * Fasting HIGH begins

* Body enters healing mode
* Digestive system takes a rest from common
toxins and harmful products of digestion

islamic concept of fasting:

In Islam, the concept of fasting is from Dawn to Dusk. Therefore,
Muslims get to replenish their energy stores pre-dawn and after
dusk meals. As a result, the body doesn’t enter starvation mode.

STARVATION mode
weeks
of fasting without
breaking the fast

energy
muscle protein
Muscle protein is broken down to provide energy for survival.
* Emaciation, weakness
* Severe weight loss
* Skin and hair damage
* Extremely unhealthy state

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BENEFITS OF FASTING- MUSLIM YOUTH programme

benefits of fasting
Just before buying a sales item we tend to make
sure we fully understand the service provided by
the product and its functionality.

Contrary to that concept, the mission of Islam is

defined by submission to the will of Allah. This
implies that we should follow the command of
Allah regardless of being aware of the reason
(Hikmah/ Hikmat) underlying the command.

However, it is a great blessing to fully understand

the benefits of what is made obligatory upon
Muslims. Knowledge of such benefits gives us
further motivation to obey Allah.

There are innumerable benefits of fasting, some of

which are illustrated here in three main categories:
1) Health related/ Physical benefits
2) Spiritual benefits
3) Social benefits
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PHYSICAL AND MENTAL BENEFITS- MUSLIM YOUTH programme

PHYSICAL MENTAL
Getting rid of extra Exercising will power
fat. Detoxification of by fighting natural
the body.
h human urges to eat
& drink.

e
Blood pressure and Decreased risk of
sugar are well neurodegenrative
controlled. Lower diseases
levels of cholesterol.

Healthy aging. Fewer a Manage emotions

health complications. better. Act less

l
Limited toxins & free impulsivey.
radicals exposure

t
Fasting breaks Increased giving in
unhealthy food Ramadan enhances
addictions. positive (happy)
neurotransmitters.

Decreased risk fac- h Increased levels of

tors for Heart dis- endorphins during
eases and cancer. fasting, makes you
more alert.

benefits of fasting
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SPIRITUAL BENEFITS OF FASTING- MUSLIM YOUTH programme

spiritual benefits of
fasting
The Quran was revelead in Ramadan. The devils are
chained down and doors of Jannah are opened in
Ramadan. Therefore, Ramadan is an ideal time for
Muslims to strengthen their emaan.

Fasting in Ramadan (as well as generally) leads to a

hightened consciousness of Allah (Taqwah), and a higher
state of spirituality. Overeating increases wordly desires
and slows the process of spiritual strengthening.

Muslims begin to appreciate the value of food and

become more grateful to Allah.

During a fast, it’s mandatory to give up certain bad

habits such as listening to music, committing Zina etc to
prevent the fast from becoming void. The cumulative
effect of fasting for a whole month leads to breaking
the cycle of sin and giving up on bad habits.

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Ramadan is a time of forgiveness from
Allah for all sins. ONLY in Ramadan, a special night,
called Lailat-ul-Qadr is blessed upon Muslims. Allah de-
fines Lailat-ul-Qadar to be better than a thousand
months.
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SOCIAL BENEFITS OF FASTING- MUSLIM YOUTH programme

social benefits of fasting

Forgiveness for
Community others &
spirit is making dua for
increased. Muslim
Ummah.

Better
inter-personal
relationships.
More com-
passion for
the poor.
Engaging in
charity.

Concerns for
the well-bring
of community
regardless of
race.
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THE HEALTHY EATING PROPOSAL- MUSLIM YOUTH programme

The Healthy Eating

Proposal
1) Don’t skip suhoor. It’s Sunnah! Skipping Suhoor doesn’t
result in a healthy weight loss. It only leads to weakness, low
energy and less mental alertness during the fast.

2) Eat in moderation. If you crave something sweet or unhealthy,

then don’t stop yourself every time from having some of it. If you
push yourself too hard, you might end up breaking your resolve and
overeating it.
Air
3) Follow the 3-parts rule from Sunnah.
Food 1/3
Fill 1/3 of your stomach with water, 1/3 with 1/3
food and leave the last 1/3 empty for air! 1/3 water

4) Another rule to follow is the 75% and 25% rule. Eat meat and
fish only 25% of your weekly food intake, and eat vegetables,
fruits, seeds, nuts and legumes 75% of the time.

5) Buy organic food whenever you can. Eat REAL food and not
processed, canned, packaged or junk food. No matter how pretty it
looks on the shelves, it makes your organs cry.

6) In Ramadan specifically, DON’T forget to load your cells

with water. They will need it. Most of the time we feel hungry,
our body is craving for water and the thirst signal is interpreted as
hunger. That’s why we end up eating more after aftaar.

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RIGHT FOODS AND WRONG FOODS- MUSLIM YOUTH programme

A HEALTHY BALANCED DIET

DEEP FRIED FOOD- WHOLE GRAINS EG;

SAMOSAS, PAKORAS, FRIES CHICKPEAS, POTATOES,
HIGH SUGAR CONTENT
FRUIT BOWL, VEGETABLES (RAW,
FOOD- SWEETS, DESSERTS
STEAMED, BAKED, OR STIR-FRIED)
WITE FLOUR, WHITE BREAD
MEAT (CHCIKEN, LAMB, BEEF,
CAFFEINATED DRINKS, FISH)- GROWN WITHOUT FEED
SODA, SOFT DRINKS
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RIGHT & WRONG WAYS TO COOK- MUSLIM YOUTH programme

RIGHT WAYS TO COOK

YOUR FOOD

BAKING STIR-FRYNG
GRILLING

WRONG WAYS TO COOK

YOUR FOOD

DEEP FRYING IN CURRIES WITH

FRYING GHEE EXCESSIVE OIL

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RECIPE # 1- THE FRUIT BOWL FUSION- MUSLIM YOUTH programme

Ramadan Recipe # 1:

THE FRUIT BOWL FUSION

DIRECTIONS:
1) Wash your fruit properly (spray vinegar and
wash), peel (specially if the fruit is not organic)
and cut the fruit into small pieces.
2) Add the fruit in a bowl and mix it. Correct
the food proportions according to taste.
3) For dressing, use freshly squeezed orange
juice. To bring out the taste of fruits, add a tiny
pinch of salt to the juice and 2 tbspn sugar. Mix
it well.
4) For additional toppings, use chopped up dates,
almonds and raisins.

ENJOY! 15
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RECIPE # 2,3- THE DOMINATING DETOX- MUSLIM YOUTH programme

Ramadan Recipe # 2 and # 3::

THE DOMINATING DETOX

LIME, CUCUMBER & MINT- DETOX WATER TOTAL PREP
TIME: 5 MINS
DIRECTIONS:
1) Add 3-5 Slices of fresh cucumber to a bottle
of ice-cold water
2) Add to the bottle, 1/4 of orange or lime cut
into slices.
3) Top it off with a few fresh mint leaves.

CINNAMON, GINGER & HONEY TEA TOTAL PREP

TIME: 10 MINS
DIRECTIONS:
1) Add 2 cups water in a pan.
2) To the water, add 1/4 teaspoon of cinnamon
powder or crushed cinnamon.
3) Add 1/2 inch of crushed ginger root.
4) After the water boils, let it simmer on low
heat for 5-7 minutes until the water dries to
about 1 cup.
5) Pour the hot tea into a cup. Top it off with 1
teaspoon of honey and 3-4 chopped mint leaves.

ENJOY!
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RECIPE # 4- THE CELESTIAL DATE SNACK- MUSLIM YOUTH programme

Ramadan Recipe # 4:

THE CELESTIAL DATE SNACK

TOTAL PREP
DIRECTIONS: TIME: 5 MINS
1) Cut the dates in two halves & remove the seed.
2) Add 1-2 almonds between the two halves.
3) Stuff the dates with cream cheese or cheese
spread.
ENJOY!
OR
1) Crush pistachio and cashews.
2) Stuff the dates with crushed pistachio and
cashews.
3) Coat the dates with melted chocolate or peanut

ENJOY!
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RECIPE #5- THE RAPTUROUS EGG NOODLE- MUSLIM YOUTH programme

Ramadan Recipe # 5

THE RAPTUROUS EGG NOODLE SOUP

DIRECTIONS:
1) Boil 1 cup of finely chopped chicken pieces & 5-10 chicken
bones, 1 garlic clove unpeeled, 1 tspn black pepper in a pan
with 6 cups (1 & a 1/2 litres) of water. Add salt and 1 tspn
of ghee, 1 tspn dried coriander & 1/2 tspn red chilli powder.
Boil it to produce broth. Continue on high heat till 3 cups of
broth remain and the chicken is properly cooked.
2) Remove the bones from the broth and in the 3 cups of
chicken broth, add 2 smashed garlic cloves, 1 & 1/2 tbspn
soy sauce, 1 tbspn worcestershire sauce, 2 tspn sugar, 1/2
tbspn rice vinegar or apple cider vinegar, and 1/2 tspn ghee
or sesame oil.
3) Add to the broth, vegetables that take longest in the start
(carrots, peas, bell peppers). Let it boil on high heat for a
couple mins, then let it simmer on medium heat for 10 min-
utes.
4) Add lighter vegetables finely chooped in the end (zucchini,
broccoli, brussel sprouts). Let it simmer for another 5 mins or
so.
ENJOY!
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RECIPE #5- THE RAPTUROUS EGG NOODLE- MUSLIM YOUTH programme

TOTAL PREP
5) While the broth simmers, boil egg noodles in TIME: 15 MINS

another pan according to packet directions.

6) Add egg noodles to a serving bowl. Before
you add soup to the serving bowl, remove the
garlic cloves. Add chilli paste, or fresh green
chilies according to taste.

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