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Nourish the soul.
By Celeste De Los Rios, Head of Coaching, GluCare.Health and Begum Demircan, Clinical Dietician Manager, GluCare.Health.

Whether we are fasting or not, this period from one sighting of the crescent moon to
the next, holds a different passing of time for everyone. Life slows down, working
hours are cut shorter for many sectors of the population, allowing a different rhythm.
It’s a perfect time to implement a new habit or release a habit that is not serving our
In the Islamic faith, fasting teaches abstention, discipline, and invites reflection and
purification. During the month of Ramadan, we have two powerful elements that
create a perfect brew for building habits:  a timeline and accountability.  
This can be the ideal moment to reclaim our awareness in this fast-paced life and
start noticing what we are typically consuming on autopilot.  What can we give up for
30 days that would benefit our health? What are our daily rituals?  How will we make
use of the extra time in our days?
For many, it is a challenging time: empathy and kindness are key. Those that are
well experienced in fasting know the importance of placing an intention. The power
of intention is cultivating a mindset. 
We invite you to set an intention! Let’s appreciate the holy month of Ramadan to
connect with ourselves and our community, and to teach ourselves how to look up to
the sky and seek for growth

Balancing Spirituality and Healthy Eating
Ramadan is a period of deep contemplation and spiritual commitment, yet it’s equally
important to attend to your body’s nutritional needs during this sacred time. Here are some
insightful suggestions to ensure you’re nourishing yourself well while fasting:
During Suhoor, incorporate protein-rich sources such as eggs, cheese, chicken, yogurt, and
legumes to preserve muscle mass and sustain satiety throughout the day. Opt for low
glycemic index (GI) carbohydrate options like whole grains, protein-rich breads, and
vegetables to maintain steady energy levels. Choose whole fruits over juices to harness their
fiber content and avoid unnecessary added sugars.
For Iftar, initiate your meal with a salad or vegetable soup to provide essential fibers that
slow down digestion and prevent blood sugar spikes. Select main courses abundant in
protein and fiber-rich carbohydrates to induce a sense of fullness and contentment. Favor
whole grains and legumes over refined grains for prolonged energy release. Substitute
sugary beverages with water, laban, or herbal infusions to avoid excessive calorie intake.
Steer clear of spicy, salty, fried, and processed foods to avert digestive discomfort.
Consume your meal slowly, savoring each bite mindfully, and pause when you feel about
80% full to avoid overindulging. A fruit platter with some yogurt and nuts can be great after
iftar instead of any high-calorie desserts.

Remember to have water regularly during non-fasting hours to maintain proper hydration
and sustain your body’s functions. 
Moderation is key during Ramadan. By adhering to these refined tips, you can relish this
special time while nourishing your body and fostering healthfulness.