 As they introduced me, I'm a dietitian nutritionist and I studied in Spain And I've been in the Bay Area for three years now So we all know that fasting is a pillar of Islam and For some of us is a test right and we can't deny the fact that one of the joys of our days when we break our fast and It is narrated by Abu Huraira that the messenger of Allah SAW said There are two joys for the fasting person the joy when he breaks his fast and the joy when he meets his Lord So we're not alone. We do experience joy We all know that Allah is the provider he's the one that's gonna suffice our hunger and our thirst and As Abu Huraira may Allah be pleased with him reported the messenger of Allah bless Bless him and give him peace used to supplicate. I seek refuge in you from hunger. Surely. It is the worst companion I seek refuge in you from treasury. Surely. It's it's about inner trade in another Hadid Abu Sayyid al-Qudri said a lost messenger So Allah was I'm used to say when we had finished his meal praise be to Allah was fed us and quenched our thirst And he has made us Muslims so we can't deny that Allah is the ultimate provider however, if we take care of our bodily human needs We're gonna be able to forget about it forget about our bodies and worship better so I asked around and Because I was curious what would like people to know about nutrition and I decided to structure the The talk in three main points Hydration society and energy. I asked around and I was thinking like what do I say? What do I speak we we don't eat during Ramadan. Don't we? So I said, okay, what is the most important thing that We need to know we need to know about hydration and this is what we're gonna start with Hydration we all know it's Essential for a body's to work Properly it one of its function is regulating body temperature Transporting nutrients and eliminating waste amongst others But why do we get dehydrated? During Ramadan, right? The first thing that most people is gonna think about is of course, we're not drinking water I would like to know how many of you here Do get headaches during Ramadan? Okay, okay me included and yes, of course the Insufficient water intake is gonna contribute to that and the withdrawal of caffeine It's also contributed to this. However, I'd like to introduce a different a new concept to this matter and is the excess of High sodium foods and as you see what I wrote in in the board Sodium is one of the components of salt So I don't want you to be afraid of salt. Salt is good, but in moderation However, when we're talking about the excess of sodium foods, we're thinking about this We're thinking about burgers, we think it about snacks. We're thinking about cane foods. We're thinking about Even like sugar drinks. We're thinking about juices dairies, pizzas and we all during Ramadan we go out for iftar we get invited to iftar we Have been fasting all day. So yes, we deserve that burger So we do have an excess of sodium in our diet What does really sodium do and how it contributes to the headaches during our fasting? Sodium is a molecule part of sold that helps in the transmission of It's a neurotransmitter So it helps for them with the muscles and the neurons to work properly What the what the body does is when there's too much sodium in our bodies, it retains water This way we are feeling dehydrated but bloated So the excess of sodium is contributing to dehydration plus water and other causes and It's contributing to the headaches How can we Support hydration We can break our fast with water. We can include how watery fruits like fruits and vegetables Coconut drink, it's a it's a very good source of it's a very good fluid a very good drink to To have in in general because it contains the right amount of minerals and nutrients that we need to support that balance of sodium and electrolytes don't overdo caffeine and Obviously obviously obviously please avoid junk food as much as you can. I want to address the caffeine issue and Usually what happens and why this is contributing to Dehydrated bodies. It's not because of the caffeine itself It's because we are substituting the intake of water for these caffeine beverages So it's okay if you want to include this caffeinated beverage They're not going to dehydrate it dehydrate. They're not going to dehydrate you unless obviously you're doing it in excess But remember to include with them some water next point is society satiety and Before you tell me okay, we're we're fasting. We can't be Satisfied during the the day we're gonna feel hunger. Yes. Yes. Yes. We are gonna feel hungry during the day I can't give you a magic pill to tell you oh at 3 p.m. You can do this No, no, that's that's not gonna happen. However, what I can tell you is What to do? In order to not feel hungry hungry two hours after having your soho or having your iftar So why do we get hungry so fast? Probably it's because you're having your meals are high in simple carbohydrates Probably this meal is like it is lacking sufficient protein or fat Probably you don't have enough fiber You might be dehydrated or you're not eating enough so With the simple carbohydrates, I'm gonna show you next slide and as you can see in this slide different macro nutrients which are the main components of food and When we're talking about carbs, we're talking about Potatoes we're talking about rice. We're talking about bread. These are the main ones There's more about the more familiar ones when we eat the simple carbohydrates our glucose levels go up up up up up and The higher these levels go the bigger the drop it's gonna be So the bigger the drop is the faster you're gonna feel hung hunger Why as you can see proteins is less and fats is less So if we think about okay, why am I feeling so hungry? Did I just have us across and for so whole or maybe I just did have us across and for so whole Did I just have three days for so whole? Oh, yes. I just had three days for so whole So I'm not telling you you can't have these things. I'm telling you okay. Think wisely use Combine your Combine your carbs with If you're eating a croissant fill it with salmon fill it with Cream cheese and have eggs on the side something like that How can we maintain the society and avoiding those glucose glucose spikes? That is the answer to your hunger. It's including complex carbohydrates these means Mainly whole Foods like whole carbohydrates. You can you can think of brown rice. You can think of Poreto you can think of Carrots you can think of beetroots you can think of all these complex carbohydrates that are gonna contribute to the slower release of the glucose in your body and therefore That big spike that we just saw in this slide is going to be slower It's going to be lower and the the hunger is going to be less Consider This is a little bit difficult, but if you leave alone or you have the option to do this It's a very good technique. Imagine you're having pasta for dinner or for if thought Why don't you instead of eating first the pasta and then a salad? You first include the salad and then you eat the car the the pasta. This is going to make a Decrease on the spike of glucose and therefore you're gonna You the glucose is gonna be released in your body slower and your spike It's gonna be lower and you're gonna feel less hungry after eating this You have to stay hydrated. Sometimes we confuse hunger with the need of water So just make sure you're drinking your water and you're not your body is gonna understand that it's full and it's not dehydrating and Pay attention to your hunger and And fullness cues. This is very important because during Ramadan. We're out. We're talking we're engaging We forget about our stomachs and then we go home. I Can't even pray that our way I need to I need to sleep So please be aware and pay a little bit of attention to you hunger and fullness cues Or even in the morning for so who are some people are just like so tired they can't even wake up for for so who and This is going to lead after Into overcompensating any stars for that lack of energy that we didn't take during so Okay, last energy Some people came to me and told me I feel so so so so tired at the end of Ramadan I can barely keep up with the all this stuff that I have to do Why do we feel so tired during fasting? First of all our blood sugar goes slow and This is a process that's gonna happen. Our body has to adjust to it. We can't do Too much about it. But if we are remembering what I said before this is going to be Easier for your body to do In order to adjust better so This low blood sugar because our bodies we're not feeding our bodies with food our bodies have to take from what it's stored in the muscles and in the liver and Then it's going to be using the fats and these process Takes longer than if you just eat so adjusting to these to get energy it's a little bit slower and therefore our sugar levels are gonna be lower Just keep that in mind that it's a transition and if you support this it's going to be easier to adjust to Ramadan dehydration it's also Why we are not Having all that energy and we're feeling DC and we're feeling a little bit sluggish so just this is why I put it the first because it Roll it plays a big role in energy and in society Changes in hormonal levels this one is very interesting during when we fast naturally our bodies release more cortisol cortisol is the hormone That we relate that we call the stress hormone and these stress hormone It's going to make us a little bit anxious and and a little bit overwhelmed and also adrenaline we also release more adrenaline and Adrenaline is still in our bodies. Ah, we have to be alert. There's something happening. There's something changing in there in our bodies these for Our bodies to be in this alert mode It requires a lot of energy, but as we said we have low blood sugar levels So our body is already consuming a lot of our storage energy plus the Adrenaline coming in to play a role. We're gonna feel depleted. We're gonna feel like we have no Energy just staying calm Resting I'll tell you what to do in the next slide and this one is very important the lack of nutrients As I said, we go out. We're invited for a star. We tend to eat what we call it the empty calories Right empty calories. No nutrients if we are not feeding ourselves well By the end of Ramadan, we have no energy. There's nothing stored in our bodies To give us more energy. We have empty calories They don't have nutrients to fill our muscles and to fill fill ourselves. So No nutrients, no energy. How can we increase our energy levels during Ramadan? This is this is I like this one is to time your carbohydrates either if I'll give two examples If you're a morning person a person has a very long day ahead And you're probably trying to get in more sleep at night Eat your carbohydrates in the morning This is going to help you release all to to use all that energy during the day So you eat it in the morning and during that day you're not using the stored Energy that you have in your body But you are using this the energy that you are getting from the food that you just ate if in the other hand You're a person who has the luxury to take naps during the day Who likes to stay up all night or who likes to be more a night person? Eat your carbs at night because this is going to give you more energy to perform Worship better for example It nutrient dense food as I said, please avoid empty calories It's not gonna help you with your energy Avoid fast food again when we are we already learned that it's not good for dehydration Eat whole rather than process these as an example could be instead of doing a smoothie I Prefer you to eat the whole apple and the nuts because your body is going to Release some hormones that is going to tell the body. Okay. I'm full and I have the energy if we Eat process foods or mixed foods or juices or smoothies The glucose pie is gonna go up and then we're gonna crash So if you eat whole rather than process it's gonna help with your energy Taken up if you can if you have the luxury Included. This is also gonna help with energy do some light to moderate exercise If you can go for a walk is going to restore your energy levels It's going to help with your hunger cues If you can do it before if thought that's great because then you can replenish all that that you've lost if not just do it when you can and Don't over eat because you're gonna be You're gonna be feeling very sluggish With this said what are the takeaways for these talk Remember to decrease sodium rich foods and don't overdo the dunce don't over drink caffeine Even don't overdo water. I didn't mention that but don't overdo water when you drink too much water Your sodium levels are too low So your body in order to restore the normal levels of sodium It's gonna excrete all the water that it can to maintain that concentration in the body and this is Dehydrating you as well. So don't overdo either. It's drinking or not drinking Careful with the glucose spikes and eat your proteins. I need to say that It net and nutrient dense food and use carbohydrates wisely and With this Please eat seasonal because seasonal foods generally contain all the nutrients Minerals that your body needs in this time of the year if you can't go to the farmers market You can look up in this page What are the seasonal foods and then you can buy it in the supermarket? Ideas, okay. I told you all of these but this is what you really want. What should I eat for the food? What should I for if our please tell me so I don't have to think This is just suggestions Every culture has different every person has different needs. So This is not a one-size-fits-all Eggs with avocado and toast for so who chickpea patties whole food yogurts Scrambled eggs bean and eggs shakshuka. Okay, there's a lot of eggs here, but you can eat meat You can eat you can eat even lentil soup if you want in the morning, whatever You can even eat the leftovers from if tar if you want in the morning just having in in consideration the glucose spikes and Whole rather than anything that is processed For if tar roasts the chicken lentil soup so it's a shrimp. We tend to forget about fish In general, so please include a little bit fish because it has a lot of calcium Me so suba feet a fish chowder seasonal salad rice and lentil you name it but low in sodium and usually When we go out restaurants and supermarkets and takes away they tend to have very very very high constitutional sodium in their foods So if you have any Questions, I have a little bit of time left and Thank you for being here. Thank you for choosing to stay here doing this time and it was a pleasure sharing This space in community. Thank you Do we have time? So please if you have questions Slow release caffeine pills So you take it You're okay you it's okay. It's fine as long as the concentration of caffeine is not too high it wouldn't Has it wouldn't be more than four cups Because four cups is the maximum that we should be taking Throughout the day and just if you time it accordingly to your needs then I would say it's it's fine Yeah, don't overdo it. Just do it when you need it Okay, good question usually the fried foods that you consume are high in sodium so Sorry, you have to choose choose whatever you're gonna enjoy the most. Yeah Yeah Yeah Regular water doesn't contain certain electrolytes that coconut water does and Certain minerals that water does and especially because we have a very limited time To consume water and to eat certain foods we might want to include that in our fluid consumptions Instead of water or not instead of water water, sorry As a part of our water consumption Okay, as our sister said You're just adding Minerals to your water so I Would that's that's a little bit of a hard question because this is a very personal Recommendation so I wouldn't say everyone needs this Probably not Everyone and the general population. We don't need it in general. We don't need it. This is specifically I would say people who do a lot of sports who get tend to like Sweat a lot. Those are the people who are gonna Need this replenish of minerals because the concentration in these beverage are quite high So it depends on your diet. I would say yes or no So, yeah, it depends. This is a question that I have to say it depends protein or caffeine So It's gonna depend Morals on your schedule if you need that caffeine during the day Drink it in the morning. If you need that caffeine during the night include it at night Because it's gonna depend on how you're gonna use that caffeine and how you're gonna use that protein protein I would say included you can't include it in school and Update thought because it's gonna help you stay I Keep this a tie a society during the day and at night. It's gonna make you Feel like replenish all that that you weren't consuming during the day. Yes eggs is good and this is a controversial questions and It doesn't unless you have a genetic problem with Cholesterol it doesn't contribute to your inner cholesterol External cholesterol does not influence your inner cholesterol production It is a controversial topic, I know But eat your eggs and you can eat as much as like two or three eggs a day It is a controversial question. I know and if there's a doctor's here, maybe they don't They don't agree with me, but Yeah, if you if you have good or bad cholesterol, you can eat eggs. It's only if you have a Modification in your genes It's it's a very specific thing that you have to have not to eat your eggs If you tell me what is your opinion? I would say eat your eggs every day No matter if you have high cholesterol or low cholesterol Thank you. Oh, yes, there's gonna be a huge difference bodies when we're fasting they go into a survival mode they do they go into survival mode and What they do is that they they're gonna Take whatever you give them when you eat so it's like, okay I'm waiting for you to eat to store whatever you give me so if you drink and you eat healthy On your if thought you're gonna store that goodness to your body Instead if you're if you're eating like Empty calories or you're choosing like less healthy food. You're gonna be Storing those fats and those sugars more than if you eat healthy. I Don't know if these answer your question Everyone so we're almost that time we'll take one last question and then just FY mugger is at 615 After mugger, we will continue with our third part with brother Matthew So please don't leave after mugger. Please come back Right here and we will Complete our third part. So what one last question. This is someone is there one last question. Yes, brother You're already limited on time If you're eating three meals throughout the day, you're most likely going to push those calories Into so who run if thought or you're probably gonna do so who if thought and after like After dinner or something like that you can have like a small if they're and then a big dinner and that way you're just No, I would just say No, I would I would recommend you you at least take something for Suhoor Because it's gonna help you not over eat Doing if thought because your body is gonna tell you oh you you were giving me this amount of energy And now you're taking it from me. I want it. So you're gonna eat it All at once and then you're gonna feel so tired. You're not gonna be able to move So I would suggest space it and eat at least two meals. So you don't you don't encounter yourself with That sluggishness of overeating