Presented by:        Ms. Riwa ChidiacNutritionist / Food technologist
OUTLINE      A. What is healthy food      B. Definition of a Complete Meal      C. Choose your “Iftar”      D. How to purc...
A. What Is Healthy Food   1.     Balanced Food   2.     Diversified   3.     Nutritious   4.     SafeMs. Riwa Chidiac
1. Balanced Food      •   Neither eating too much, nor starving ourselves      •   Having a good portion of each food grou...
2. Diversified Food     •   Including all the food groups in our daily diet:     -   Milk and milk products     -   Vegeta...
3. Nutritious Food     •   food item that has a rich amount of nutrients in comparison to the amount         of calories. ...
4. Safe Food      •   Food free from:      -   Microbiological pathogens          (bacteria, parasites and viruses) that c...
b. Complete Meal    •   All food groups    •   Sufficient portion of each    •   Sufficient amount of vitamins and mineral...
C. CHoosE your “Iftar”                   your Eftar meal should be a complete meal with balanced,                   nutrit...
D. purCHasInG tHE ItEms oF tHE “Iftar”      1.   Food Group?             Depending on what you chose to have as Eftar     ...
4. Products low in sugar or free of sugar           Low in sugar Ketchup/ unsweetened baby           corn/ low in sugar to...
e. Cooking and preparing your food                     AVOID                                       SELECTFrying           ...
F. plannInG your DaIly “Iftar”, “Suhoor”                        & exercise      PLAN A      •   Water      •   3 dates    ...
p.m      PLAN B                                                                               a.m      1 to 1 ½ hour of wo...
G. “Suhoor” Is CruCIal DurInG ramadan      •   Avoids crankiness & weakness caused by the fast.      •   Prevents headache...
Healthy Suhoor     •   Consuming vegetables with high level of fluids  helps the body maintain         fluids for a long ...
h. Cardio or fat-burn during ramadan?  Bodybuilders and Athletes who fast:  Cardio: 30 to 40 minutes    maintain muscle ma...
i. What supplements to select     •   Bodybuilding supplements  replace meals, enhance weight gain, promote         weigh...
- PROTEIN SUPPLEMENTS come in different    forms: ready to drink shakes, bars, bites, oats, gels    and powders.    - Gene...
BCAA Branched Chain- amino acids-Leucine, Isoleucine & Valine- Easier to digest & metabolize than whole proteins- Account ...
ARGININE  -Precursor for the synthesis of nitric oxide (NO)  -Reduces healing time of injuries  -Quickens repair time of d...
j.conclusion      -   Plan for a diversified and complete Iftar meal.      -   Purchase the suitable food items.      -   ...
THANK YOUMs. Riwa Chidiac
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Yes you can, workout during ramadan

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Fitness Zone, Beirut’s most equipped, professional and friendly Health Club has launched its campaign “YES YOU CAN, WORKOUT DURING RAMADAN”, a campaign explaining best food, diet and fitness habits one should follow while fasting. Fitness Zone, Hamra, Main Str, Taj Tower Center. 01-751666

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Yes you can, workout during ramadan

  1. 1. Presented by: Ms. Riwa ChidiacNutritionist / Food technologist
  2. 2. OUTLINE A. 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. ConclusionMs. Riwa Chidiac
  3. 3. A. What Is Healthy Food 1. Balanced Food 2. Diversified 3. Nutritious 4. SafeMs. Riwa Chidiac
  4. 4. 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 bodyMs. Riwa Chidiac
  5. 5. 2. Diversified Food • 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 - sugarMs. Riwa Chidiac
  6. 6. 3. Nutritious Food • 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: Blackberry quinoa beans fish green tea legumesMs. Riwa Chidiac
  7. 7. 4. Safe Food • 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 …)Ms. Riwa Chidiac
  8. 8. b. Complete Meal • All food groups • Sufficient portion of each • Sufficient amount of vitamins and minerals • Choose whole grains and whole cereal breads/ toasts/ crackers/ cakes. nutrients proteins 20% Carbohydrates 50% to 55% Fat 25 % to 30%Ms. Riwa Chidiac
  9. 9. C. CHoosE your “Iftar” 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 slicesMs. Riwa Chidiac
  10. 10. D. purCHasInG tHE ItEms oF tHE “Iftar” 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 cubesMs. Riwa Chidiac
  11. 11. 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 fibers Whole 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 dateMs. Riwa Chidiac
  12. 12. e. Cooking and preparing your food AVOID SELECTFrying GrillingAdding extra oil BakingAdding butter and/or margarine BoilingPeeling vegetables SteamingReady to eat food ingredients Remove chicken skinKeeping food at room temperature  2 hours Throwing the cooking waterUsing unsafe water for cooking Adding spices and herbs for flavoringRare and medium rare steak Using fresh vegetablesusing canned food products Using quinoa, tofu, tempeh…Adding extra sodium Make your dishes colorful with diversified foodsMs. Riwa Chidiac
  13. 13. F. plannInG your DaIly “Iftar”, “Suhoor” & exercise 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 Light Suhoor by 3 a.mMs. Riwa Chidiac
  14. 14. p.m PLAN B a.m 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.mMs. Riwa Chidiac
  15. 15. G. “Suhoor” Is CruCIal DurInG ramadan • 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 fastingMs. Riwa Chidiac
  16. 16. 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 Supplying the body with the  7-9 hours of digestion  required energy throughout delayed hunger the day • Do not consume large quantities of sugar or salt: sugar hunger salt thirstMs. Riwa Chidiac
  17. 17. h. Cardio or fat-burn during ramadan? Bodybuilders and Athletes who fast: Cardio: 30 to 40 minutes maintain muscle mass  may lead to catabolism & deplete body energy & decrease blood pressure Fat-burn exercises : up to 90 minutes daily -Prevent weight gain Prevent fat storage during this - Potential weight loss critical period - Boost blood circulation - Sooth your fatigue & stress - keep you activeMs. Riwa Chidiac
  18. 18. i. What supplements to select • 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. 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 statusMs. Riwa Chidiac
  19. 19. - 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. CASEIN = milk protein - Protein needs for bodybuilding individuals  endurance athletes’ needs. Breakdown of the molecule is a process of 6-7 hours - Whey proteins and casein are the most popular among bodybuilders. Taken at Suhoor timeMs. Riwa Chidiac
  20. 20. 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 GLUTAMINE •  cholesterol level -The most abundant amino acid found in human muscle- Suhoor / before & after exercising -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 theMs. Riwa Chidiac muscles  prevent the waste of muscle tissue.
  21. 21. 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 recoveryMs. Riwa Chidiac
  22. 22. j.conclusion - 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.Ms. Riwa Chidiac
  23. 23. THANK YOUMs. Riwa Chidiac

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