The holy month of Ramadan is almost here! The time during which Muslims introspect and fast from dawn till dusk, and depending on your geographical location, hours of fasting will vary from 9 to 20 hours.
Many people fear that abstaining from food and water for that long would have adverse effects on overall health. However, not only are there countless spiritual benefits of ramadan fasting, but also a great deal of health and weight-related rewards!
In this blog, I will introduce you to a guidance of how to take advantage of this month as an approach to weight loss and the health-related perks of fasting!
Ramadan is a great opportunity to lose weight because it does not allow you to eat and drink for several hours a day, so the body uses stores of carbohydrates (in the liver and muscles) and fats for energy production once
all the calories from the foods consumed during the night have been used up. Healthy eating with good hydration is the key to preventing any common fasting related symptoms like headaches, tiredness, difficulty concentrating, etc.
Here are the most important tips that prepare the body for fasting in an easier way:
Intermittent fasting (It will control appetite while fasting).
Gradually reduce your food intake, especially if you do not control your food portions during the day.
Reduce your snacks and focus more on the three main meals (breakfast, lunch and dinner).
Reduce caffeine intake and replace it with decaffeinated coffee or reduce the amount of coffee and make it as late as possible.
The worst habits that may increase the likelihood of gaining weight in Ramadan are:
Consuming a lot of deep fried food (use Air fryer instead).
Skipping Suhoor (leads to overeating at Iftar).
Consuming a lot of added and refined sugars (replace it with a natural one found in fruits).
Not drinking enough water
Decreased level of physical activity
Many studies have been done and more is needed to learn more about the relationship between fasting and weight loss and whether there is any specific diet recommended that helps the body lose more weight. Most of them agreed that it is not about the type of diet but the amount and calories consumed during the day which is calculated based on many factors (age, gender, height, weight and level of physical activity). It’s not about what type of diet, whether you’re vegan, low carb, 6 packs, or keto, will allow you to lose more weight, but how to control the type and portions of your foods. Consider the diet that will work for you in the long term, not temporarily, in order to lose weight the healthy way and maintain your results.
We as a team of Lina’s and Dina’s have been working for more than three months on meals and menus that will cover all your Ramadan favourites. We have prepared different types of menus for keto, low carb, vegan and 6 packs that are rich with popular Ramadan dishes and at the same time suit the type of diet you are following. We are here to guide you everything you want in a healthy and professional way to reach your goal.
The holy month of Ramadan is almost here! The time during which Muslims introspect and fast from dawn till dusk, and depending on your geographical location, hours of fasting will vary from 9 to 20 hours.
Many people fear that abstaining from food and water for that long would have adverse effects on overall health. However, not only are there countless spiritual benefits of ramadan fasting, but also a great deal of health and weight-related rewards!
In this blog, I will introduce you to a guidance of how to take advantage of this month as an approach to weight loss and the health-related perks of fasting!
Let’s start with how you can easily drop off some of your extra pounds:
Plan a healthy and balanced iftar.
Don’t fall for the common mistake of immediately enjoying the food at once, instead break your fast with three dates, water, and a nutritious soup to help you rehydrate then take a short break to pray before you get back to your meal and start eating. This will give you a better perspective of how much food you really need to feel satisfied therefore know when to stop before getting too full-on food.
Avoid fried appetizers and desserts.
Fried food is probably the main reason behind why people end up gaining weight instead of losing it during the holy month. Keep in mind that fried foods are very high in calories and low in nutrients, but the healthier alternatives are always at hand. Just air-fry or bake your favourite Ramazani goods instead of deep frying them and be ready to experience the wonders!
Make suhoor wholesome.
It is important not to miss suhoor meal, not only will it provide you fuel for the day but it will also prevent over eating at iftar because it decreases the feeling of hunger during hours of fasting. Our tip to you is to include whole grain and multigrain products, legumes and yogurt to this meal as they are slow energy releasers, and they’ll keep you pumped for longer.
Limit salt and stay hydrated!
Foods with high sodium content will make you thirstier during the day, so avoid them. Hydration remains as one of the most important factors to stress the importance of as dehydration will increase signals of false hunger as well as worsens the weight loss process.
Incorporate moderate exercise.
Remaining active will surprisingly help in reducing fatigue and providing your body with more physical strength during the day, especially with proper fluid intake and nutrition, it is also an amazing way to aid greater fat loss.
And here are some of the health outcomes from ramadan food:
Dates: almost the healthiest fruit out there!
It’s out of spiritual reasons that you break your fast with three dates, but it also comes with bonuses including the fact that it contains just over 1 ounce of carbohydrates which is perfect to provide you with a boost of energy, it is also high in fiber, antioxidants, magnesium, potassium, and B vitamins. Having dates on a daily basis will support your gut and bone health as well as empowering your defenses against disease and inflammation.
Become mentally sharp.
Many studies found that once an individual adapts to fasting, they often report having higher energy levels, better cognition, mood, self-confidence, and sleep. It’s also one of the approaches to reduce anxiety and protect you against neurological disorders as this act helps in improving the electrochemical activity of complicated networks of nerve cells.
Ditch bad habits for good!
Bad habits include sugar addiction, and it is scientifically proven that the more sugar we consume, the more we want. And Ramadan is the perfect opportunity to get rid of this habit, because with the long hours of abstaining from desserts and sugar-loaded drinks, your body gradually accustoms itself until the addiction is gone for good. Even though the initial 72 hours can be hard, the good news is that this addiction can be broken in 10 days and completely eliminated after 21 days of actually committing to restricting snacks and drinks loaded with added sugar and replacing them with healthier options like fresh fruits.
Spiritual and Physical detoxification.
When fasting your body will start using up its fat deposits to create energy, which will not only aid your fat-loss journey but also help in burning away the harmful toxins that might be present in your fat reserves.
More Adiponectin!
It is a known fact that adiponectin, which is a fat derived hormone, increases during fasting. And this hormone plays a crucial role in protecting you against atherosclerosis, insulin resistance and diabetes.
Lower cholesterol
Ramadan food is a great chance to lose weight, it was also found in recent studies that fasting is an effective way to lower cholesterol and improve your blood lipid profile. This will improve your cardiovascular health and lower the risks of a heart attack or strokes.
Lina’s and Dina’s family wishes you a Ramadan filled with peace, harmony and joy, and as always is there for you and your loved ones with the perfect plan and dietary guidance you need!
Lina’s & Dina’s Nutrition Consultants “I Can” Challenge Launched in Cooperation with Nissan Al Babtain
Kuwait – 03, November 2021: Lina’s & Dina’s Nutrition Consultants are proud to partner with Nissan Al Babtain for the one-of-a-kind “I Can” weight loss competition.
Held for the first time ever in Kuwait and the GCC region, subscribers are given a chance to win a brand-new Nissan X- Terra, and other valuable prizes. The campaign that commenced on 15th of August will run until 15th of November 2021, and encourages people to lose excessive weight, specifically the weight gained during the time of the pandemic.
The winner will be the participant that loses the most amount of weight, measured at the end of the campaign.
Zinc is a versatile trace element required as a cofactor by more than 100 enzymes, virtually all cells contain zinc, but the highest concentrations are found in muscle and bone.
Zinc roles in the body
Zinc supports the work of numerous proteins in the body, such as the metalloenzymes, which are involved in a variety of metabolic processes, including the regulation of gene expression, in addition, zinc stabilizes cell membranes, helping to strengthen their defense against free-radical attacks, zinc also assists in immune function, growth and development. Zinc participates in the synthesis, storage and release of the hormone insulin in the pancreas, also it is needed to produce the active form of vitamin A (retinal) in visual pigments and the retinol-binding protein that transports vitamin A.
How is zinc transported in the body?
Zinc’s main transport vehicle in the blood is the protein albumin, some zinc also binds to transferrin, the same that carries iron in the blood.
Zinc Deficiency
Severe Zinc deficiency sometimes will lead to the appearance of growth retardation specially in infants, causing immature development of body characteristics. Most common effects of zinc deficiency appear in digestion and absorption issues causing diarrhea, which worsens malnutrition among GI tract infections. Zinc deficiency can also cause damages to the nervous system which will lead to poor performance and directly impairs vitamin A metabolism.
Zinc toxicity High doses (more than 50mg) of zinc may cause vomiting, diarrhea, exhaustions and other symptoms.
Zinc Sources
Zinc is highest in protein-rich foods such as shellfish (oysters), meats, poultry, milk and cheese, legumes and whole grain are good sources of zinc too if eaten in large quantities.
Summery
Zinc requiring enzymes participate in a multitude of reactions affecting growth, vitamin A activity and immune system function. Protein rich food derived from animals are best sources of zinc.
At Linas and Dinas we make sure to provide all vitamins and elements that help to maintain and improve all body organs function by organizing food portions and providing the right number of elements and ingredients to assure a balanced meals plan to reach expectations in case for weight loss or only following a healthy lifestyle through all age groups.
How to alleviate hyperemesis gravidarum during pregnancy?
What Is hyperemesis gravidarum?
Hyperemesis gravidarum is one of the worst and most uncomfortable conditions that happen to pregnant women. It is a term that describes severe nausea and vomiting, usually more than four times a day, which results in dizziness, dehydration, unplanned weight loss, and headaches. It occurs in the first trimester of pregnancy.
Fortunately, hyperemesis gravidarum is an uncommon disorder, it mostly happens in multiple pregnancies. Being overweight or a first-time mother might increase your risk of hyperemesis gravidarum.
Effect of hyperemesis gravidarum
This condition should be treated be because it can result in many adverse effects such as dehydration, nutritional deficiencies, and feeling of depression and anxiety.
Also, maternal under-nutrition affects the baby in the long term and increases the risk of developing type-2 diabetes, metabolic syndrome, and obesity.
Treatment of hyperemesis gravidarum
Medicine can be used to treat nausea and vomiting, and they can be also eased by following some nutritional tips.
Eating small frequent meals.
Eating dry foods such as crackers and biscuits, especially in the morning.
Eating bland foods
Decreasing stress and trying to get more rest during the day.
Avoiding any odors that might trigger nausea.
Taking vitamin B6 supplements (10 to 25 mg per day).
1 to 1.5 mg of ginger might help in alleviating nausea, it can be taking in a tea or as a supplement.
Daily supplements should be delayed until nausea is relieved
Taking Thiamin supplements (1.5 mg/day)
Following these tips will help pregnant women feel better and live their daily life easier. At Lina’s and Dina’s Diet Center,we have The Maternity Program that is designed to alleviate nausea and vomiting, provide the nutritional needs of the expecting mother, and takes into consideration individual differences of your body reacting to pregnancy.
“I Can” Weight Loss Competition to Motivate people to make them Fit and Healthy
Returning to a healthy lifestyle has been hectic on all of us post Covid-19 pandemic. The routines and healthy habits we spent all of our lives working on are under question due to the collective drop in will and motivation to get back in shape, to keep moving towards a productive lifestyle.
At Lina’s and Dina’s we decided to shed light on the most common weight loss problem in our society, and that is how to be MOTIVATED. After working with more than 100,000 clients over the last 15 years in Kuwait, we discovered that the most common problem that causes people to slip back into unhealthy habits and not stick to a weight loss program and reach their goals is the LACK OF MOTIVATION, as well as peer pressure.
However, where there is a will there is a way and this can only be fixed by providing guidance and a target to aim at – the slim physique just doesn’t cut it. So with our summer movement preparing everyone to get back on their feet post Covid-19, we have launched the public Weight Loss Competition to win a brand new X Terra by Nissan, and other prizes too. So now, there is no excuse to not take part.
Our CSR Responsibility
At Lina’s and Dina’s, we believe our corporate role in society is more than providing services and selling products, we have an obligation to provide valuable solutions to people’s lifestyles to improve their wellbeing. This mission should be at the center of every corporate organization focused on sustainability and prosperity.
There is an apparent lack of focus on Corporate Social Responsibility (CSR) activities by companies in Kuwait, as some might see it in the form of charity work or celebrating national days only, but that is like a band-aid on the problem to shift our focus away from our responsibilities and what we are capable to produce for the people.
So, why the Weight Loss Challenge?
Giving the increasing rate of obesity and related sicknesses in Kuwait, where sadly we have reached the top 5 internationally in terms of obesity rate based on World Health Organization (WHO). We must, as a Nutrition Consultancy company, provide solutions beyond our regular product lines, and so the weight loss competition idea came into fruition to be the first step for people to start changing their lives. Anybody can join by subscribing to our regular weight loss program at the summer discounted price and enter the challenge to win the brand new X Terra by Nissan.
Influencers of Kuwait
In order to reach the largest number of people, we applied Integrated Marketing Communications (IMC) to help deliver our vision and message. Other than classic outdoor media, we are working with a very selected list of Social Media influencers with a value system similar to ours at Lina’s and Dina’s, to help position our brand and promote the challenge through their channels to their followers.
About the Competition
How can you join the campaign? We launched season 1 of the competition on 15th of August 2021. Registration is open until 15th of November 2021. Joining the competition is instant simply by subscribing to our #I_Can ر# انا_دقا Weight Loss Program and starting your one month challenge now.
Interested to know more?
Click here and provide us with your information. A member of our team will contact you directly and to answer any question you may have regarding the competition.
Good nutrition during pregnancy improves your chances of having a healthy baby. It may even reduce the risk of certain chronic conditions in your child, long after he has grown.
The guidelines for eating well for a healthy pregnancy are simple and easy to follow. When, where, and how much she eats is flexible, and often is governed by necessity. A pregnant woman in her first trimester might choose a snack for breakfast and a large evening meal if she suffers from morning sickness, but select a larger breakfast and a light evening meal in the last trimester when heartburn is more of a problem. Avoid or limit caffeine (such as coffee, tea, and colas) and avoid alcohol and tobacco.
At Lina’s and Dina’s center, dietitians work hard to make sure that pregnant women take a full and complete healthy diet during all trimester.
Indeed. Research suggests that, along with other healthy habits during pregnancy, eating right influences a child’s well-being at birth, and beyond.
Eating a healthy, balanced diet while you’re pregnant protects you and your growing baby. Although you should take a prenatal vitamin as insurance, choosing the right foods will help give you the complex mix of nutrients that pregnant women need. Aim for meals high in these important nutrients like calcium , iron and folic acid .
Focus on Folic Acid During Pregnancy
Getting adequate folic acid is one way of helping your child become the healthiest person possible. During the first month of pregnancy, folic acid reduces the risk of neural tube defects, including spina bifida.
Be sure to take a daily multivitamin with micrograms folic acid until you replace it with a prescription prenatal vitamin and mineral supplement. Choose grains fortified with folic acid, including breakfast cereals, breads, rice, and pasta, every day too.
Diet at Lina’s and Dina’s center is fully of recommendation for pregnant women , and contains all the food that serve her health and her baby health.
More and more people are starting to use sport supplements as a part of their daily health and fitness regime. Protein shakes, powders, or bars are being marketed to the average gym-goer as an essential tool to gain muscle. The question is: Do you really need to take protein supplements to gain muscles and reach your goal?
The average protein needs for athletes are 1.2 to 2 gram of protein per kilogram of body weight per day for athletes as per The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommendations
Most athletes can get the recommended amount of protein through food alone, without the use of supplements. But some athletes may benefit from using protein supplements:
Some athletes do have high energy requirements and high protein needs and find it difficult to eat large quantities of food
Vegetarian and vegan athletes
Also, protein supplements are great for convenience, so they will be an excellent option if you are looking for a fast protein source.
It worth mentioning that food is always is the best option to meet your nutritional needs whenever it is available. That is why we, Lina’s and Dina’s Diet Center, developed the athlete program to help you meet your energy and protein needs from food in a convenient and enjoyable way.
The athletes program form Lina’s and Dina’s is customized based on your energy and macronutrients needs to make sure it will help you to reach your goal.
During these times of uncertainty with the COVID-19 outbreak, you may be feeling stressed, bored, lonely, sad, afraid or anxious. These emotions can lead us to eat when we’re not really hungry. This is called emotional eating.
How Stress Can Affect Your Appetite?
Emotional eating differs from occasionally using food as a reward or remedy. Instead, eating food becomes a primary coping mechanism to deal with emotions. It can be hard to know when hunger is physical or emotional.
Stress is also strongly linked to emotional eating. Short-term stress can reduce appetite. On the other hand, continued stress increases cortisol levels in our body. Cortisol is a hormone and when the body releases it in response to stress; this can increase appetite and the motivation to eat.
Generally, people with prolonged stress turn to foods high in sugar and fat. Eating these kinds of foods activates dopamine, the “reward” neurotransmitter. Foods high in sugar and fat make you feel better in the moment and they are referred to as “comfort foods” because they appear to counteract stress.
Tips for Managing Stress and Emotional Eating
1. Be Aware that Your Eating Patterns Might Change During times of stress, there are three possibilities regarding your food intake: it might increase, decrease or stay the same. Listen to your body and be alert to your hunger and satiety cues. Satiety is when you feel full from food. Make sure you’re eating healthy foods full of nutrients and drinking plenty of water. Try to avoid skipping meals, as it makes you more prone to emotional eating and binge eating.
2. Be Present A great strategy to better connect with your hunger and satiety cues is to practice a technique called mindful eating. To eat mindfully, remove distractions (namely screens, like TVs, cell phones and laptops), avoid eating directly from the package and focus on the sensorial properties (smell, taste, texture) of the foods.
3. Get Enough Sleep Research has found that getting too little sleep is related to both over-eating and an increased desire for energy-dense (high calorie) foods. Although sleep needs may vary from person to person, most healthy adults need between 7 to 9 hours of sleep daily. Some ways to improve your sleep are: establish a regular sleep schedule, avoid caffeine and electronics use before bedtime and reduce irregular or long naps during the day.
4. Try to Keep a Daily Routine Routines should incorporate sleep, exercise, safe methods of socializing and meals. Having regular times for meals and snacks may help some people avoid mindless trips to the kitchen.
5. Practice Self-compassion Feeling guilty, shameful or angry towards yourself can continue the emotional eating cycle. Remember: the best gift you can give yourself is love and acceptance. Know that you are not alone, as we’re all going through difficult times.
If you face a difficulty to the portion & the type of the food that is good & suitable for you, you can subscribe with us at Lina’s & Dina’s in order to help & guide you in healthy & balanced way. We offer an international dishes & meals to prevent any boredom or deprivation. Lina’s & Dina’s team will help you to follow a healthy lifestyle in an enjoyable way.
It is important to maintain health and follow a nutritious healthy eating in Ramadan eating habits during Ramadan. We can accomplish that through these tips:
Never skip “Suhoor”: Just as breakfast is the most important meal of the day, ‘Suhour’ is equally important during Ramadan. It helps your body stay hydrated and fuelled up on energy and nutrients until your next meal at iftar. It also helps you avoid overeating when you break your fast at sunset. A well-balanced meal at ‘Suhoor‘ should contain complex carbohydrates, high fiber & protein rich foods. Ramadan menu at Lina’s & Dina’s diet center provides this important meal with nutritious ingredients.
Aim to eat fruits & vegetables: Fruits and vegetables are a great snack between meals, and a healthy alternative to pastries and sweets usually consumed during Ramadan. Some fruits and vegetables naturally contain high water content, especially cucumbers, watermelons, melons, squash and pumpkins. Eating those after fasting hours can help keep you hydrated. Variety of different types of salads are available in our Ramadan menu every day in order to maintain healthy and meet your body needs.
Try to cut down on sugary and processed foods: Avoid heavily processed, fast-burning foods that contain refined carbohydrates such as sugar and white flour, as well as fatty foods like Ramadan desserts. They are high in fat and low in nutrients. But in our Ramadan menu, we offer a mixture of Arabic and international type of desserts prepared in a healthy way that can be consumed safely without feeling guilty.
Break your fast slowly and don’t overindulge: While it is tempting to overindulge at Iftar after a day of food deprivation, remember that you should slow down. Start with a few dates and water and then wait before starting your main meal. Dates are a great source of energy for the body, helping it to secrete digestive enzymes in preparation for the upcoming meal. Afterwards, you may get started on some warm soup. Avoid heavy oils and fats in your meal. Make sure you consume plenty of vegetables and a good portion of protein and enough carbohydrates, with a little fat. Remember you should eat slowly and give time for your body to digest the food. Dates are important item in our Ramadan menu and all food dishes are prepared in a healthy way without any bad or saturated fats.
Make soups a regular item on your Iftar meals: Soups are warm, soothing on the stomach and easy to make. They provide the body with fluids, vitamins and minerals while offering a great way to incorporate vegetables. Try making soups from colourful vegetables available in season. Remember to limit the amount of salt and oil you use while preparing them. By joining our Ramadan menu, you will receive daily a different type of tasty soup that will replenish your body with the important vitamins and minerals.
Stay hydrated: Drink at least 8-12 cups of water a day. Drink plenty of fluids for hydration from the period of Iftar to the time of Suhoor. Beware of consuming a lot of popular sugary Ramadan drinks such as Tamarind and Hibiscus. Although juices, milk and soup are sources of fluids, water is the best choice, so try to consume other drinks in moderation. In our Ramadan menu, you will enjoy our drinks that you like such as (Tamarind, Amar el Deen, etc..) in moderate and right amount.
Avoid caffeinated drinks: Caffeine is a diuretic that stimulates faster water loss, leading to dehydration. It is best to avoid caffeinated drinks such as strong tea, coffee and colas, or drink them in moderation.
Avoid deep frying: Try to avoid fried foods or those prepared with large quantities of oil. If frying cannot be avoided, one tip would be to reduce the quantity of oil used. It is best to avoid frying with animal fat such as ghee. Alternatively, recommended oils to use are monounsaturated fats such as sunflower, canola and corn oil. Olive oil is not recommended for frying foods. We prepare our food in a healthy way away from saturated and unhealthy fats and oils.
Avoid working out during fasting hours: To avoid dehydration, it’s best to postpone working out until after fasting hours. We suggest you work out at a time when energy levels are at their best and rehydration is possible, such as after Iftar. Allow at least 2-3 hours after eating to begin your exercise routine, to give your body enough time to digest properly. Maintain hydration throughout your workout and don’t forget to drink plenty of water after, to replenish the water and mineral losses due to sweating. Water regulates your body temperature, lubricates your joints and transports nutrients throughout your body. Staying hydrated is particularly important during exercise.
Adapt fasting to your physical condition: Prior to Ramadan, Muslims, particularly seniors, should consult a doctor, as should pregnant women, children and people with diabetes taking medication to control their insulin levels.
For the first time in Kuwait, we invited three well known chefs to prepare the perfect Ramadan meals for you. Chef Jameela Allenqawi which is specialized in preparing an Authentic Kuwaiti food, chef Alya which is known in preparing tasty Lebanese food, and chef Zolkouf which is known in cooking Turkish food in a tasty and delicious way. Don’t miss the chance to join and try our best Ramadan menu plans in Kuwait in order to stay healthy and fit during fasting in Ramadan.
