Schneider Electric 1 - Division - Name – Date Ramadan Holy Ramadan A Guide For Healthy Fasting

Schneider Electric 2 - Division - Name – Date Holy Ramadan - Fasting bismillah hir rahman nir rahim (2:183) O Believers, the Fast has been made obligatory on you just as it was prescribed for the followers of the Prophets before you. It is expected that this will produce piety in you

Schneider Electric 3 - Division - Name – Date Fasting is complete abstinence from food and drink between dawn and dusk. All those ill or frail, pregnant and menstruating women, breast feeding mothers and travelers are exempted. They are required to make the number of days missed at a later date or give a fixed sum in charity. Holy Ramadan - Fasting

Schneider Electric 4 - Division - Name – Date What could gain from Fasting Heightened Consciousness of God Healthy living lifestyle Compassion and Charity Community Spirit Fast without the spirit is empty of blessing Holy Ramadan – Fasting - Benefits

Schneider Electric 5 - Division - Name – Date Recommended % of mixed portion of food during Ramadan. Holy Ramadan – Fasting - Benefits

Schneider Electric 6 - Division - Name – Date One meal before the sunrise called suhoor Eat slow-digesting foods that will help release energy slowly during the long hours of fasting. This Includes: barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc. Eat fiber-containing food Whole wheat, grains and seeds, vegetables like green beans, peas, marrow, mealies, spinach, herbs like methie, iron rich leaves of beetroot, fruits, dried fruits, dried apricots, figs, prunes, almonds, etc. Holy Ramadan – Recommended foods - Suhoor

Schneider Electric 7 - Division - Name – Date Fibre-rich foods include bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans and almost all fruit including apricots, prunes, figs, etc. The foods consumed should be well-balanced, including appropriate portions of fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be avoided. Holy Ramadan – Recommended foods - Suhoor

Schneider Electric 8 - Division - Name – Date Iftar is the meal which breaks the day’s fast The most commonly consumed foods by Prophet Mohammed (peace be upon him) were milk, dates, lamb/mutton and oats Dates: Dates will provide a refreshing burst of much needed energy Fruit and vegetables: Such as olives, onions, cucumber, figs, dates, grapes as well as pulses such as lentils. Holy Ramadan – Recommended foods - Ifthar

Schneider Electric 9 - Division - Name – Date Refined carbohydrates Sugar, white flour, etc. as well as of course, too much fatty foods (e.g. cakes, biscuits, chocolates and sweets, such as Indian Mithai). It may also be worth avoiding the caffeine content in drinks such as tea, coffee and cola. (Caffeine is a diuretic and stimulates faster water loss through urination). Holy Ramadan – Fasting – Foods to Avoid

Schneider Electric 10 - Division - Name – Date Holy Ramadan – Fasting – Alternative Foods

Schneider Electric 11 - Division - Name – Date 1. LETHARGY (low blood pressure): Symptoms: Weakness, excess sweating, tiredness, dizziness, pale appearance, and feeling faint. Causes: Very low fluid and salt intake. Remedy: Keep yourself cool, increase fluid and salt intake. Caution: Use a blood pressure measuring instrument, to know the B.P. Also consult your doctor. 2. LOW BLOOD SUGAR: Symptoms: Weakness, dizziness, tiredness, poor concentration, sweating, feeling shaky, headache. Causes: in non-diabetics: Having too much refined sugar at suhoor. Remedy: Eat something at suoor and limit sugar-containing foods and drinks. Caution: Diabetics may need to adjust their medication in Ramadan, consult your doctor. Holy Ramadan – How to avoid 8 common problems

Schneider Electric 12 - Division - Name – Date 3. CONSTIPATION: Causes: Lots of refined foods, little water intake and insufficient fiber. Remedy: Avoid excess refined foods, increase your water intake, use brown flour. 4. INDIGESTION: Causes: Over-eating. Excessive fried foods, fatty foods and spicy foods intake. Remedy: Avoid over-eating and fried foods; drink fruit juices or simple water. 5. HEADACHE: Causes: Caffeine and tobacco-withdrawal, lack of sleep. Nausea can happen. Remedy: Reduce caffeine and tobacco slowly (a week or two before Ramadan). Herbal and caffeine-free teas may be affective. Reorganize your sleep-schedule Holy Ramadan – How to avoid 8 common problems

Schneider Electric 13 - Division - Name – Date 6. MUSCLE CRAMPS: Causes: Insufficient intake of calcium, magnesium and potassium. Remedy: Eat foods rich in above-stated minerals e.g. vegetables, fruit, dairy products, meat and dates. Caution: Those on high blood pressure medication and/or with kidney stone problems should consult their doctor. 7. KIDNEY STONES: Causes: Less liquid intake. Remedy: Drink extra liquids. 8. JOINT PAINS: Causes: During Ramadan, extra prayers (Salâh) are offered; there is increased pressure on the knee joints. Especially in elderly and arthritis-patients this may cause pain, stiffness, swelling and discomfort. Remedy: Lose weight. Exercise the lower limbs before Ramadan. Holy Ramadan – How to avoid 8 common problems

Schneider Electric 14 - Division - Name – Date What to Consume 1. Complex carbohydrates at suhoor. 2. Haleem, an excellent source of proteins. 3. Dates, excellent source of sugar, fiber, carbohydrates, potassium and magnesium. 4. Almonds, rich in protein and fiber with low fat. 5. Bananas, a good source of potassium, magnesium and carbohydrates. 6. Drink lots of water or fruit juices between iftar and bedtime. What to Avoid 1. Fried and fatty foods. 2. Foods containing excess (refined) sugar. 3. Over-eating especially at suhoor. 4. Too much tea at suhoor. 5. Smoking cigarettes. Cut down gradually on smoking, (start this practice a few weeks before Ramadan). Holy Ramadan – Quick Glance