Category: Nutrition

Nutrition for Ramadan

NUTRITION

In medical science, fasting is sometimes used as a form of detoxifying the body & giving the body a break from food for a length of time. In some cultures, fasting is associated with spirituality and a way to cleanse your soul.

On Friday April 1st, 2022, many Muslims around the world will begin fasting for one month.

During this month, your body needs more nutrient dense foods such as: whole grains, vegetables, legumes, healthy fats, protein, and fruits. Hydration is key & water is always the best choice.

To help our members who are celebrating Ramadan achieve all the health benefits from fasting during this month, use MOVATI’s Ramadan sample meal plan to help you continue towards your health and fitness goals. 

 

RAMADAN SAMPLE MEAL PLAN

SUHOOR 

  • Start with a cup of warm water & lemon 
  • A bowl of oatmeal topped with ½ cup of fresh berries and some walnut pieces
  • Vegetable omelette made with 2 eggs, 1 Tbsp olive oil, a cup of chopped 

vegetables with sliced cucumber and tomatoes on the side

  • Drink at least 2 large (ideally 3) large glasses of water

IFTAR

  • Break your fast with a warm cup of water
  • Enjoy a cup of herbal tea with 2 walnut stuffed dates

STARTER

  • A cup of homemade chicken broth and vegetable soup
  • A bowl of garden salad made with lettuce, tomatoes cucumbers, tossed in olive oil and lemon juice. Add a dash of feta cheese for taste

MAIN MEAL

  • A serving of lean protein like chicken breast, fish, or lean meat
  • A serving of starch such as rice or sweet potato
  • A serving of steamed or roasted vegetables such as broccoli, cauliflower, 

green beans, carrots, zucchini

BEDTIME SNACK

  • Option one: Protein smoothie with fresh fruits & nut butter
  • Option two: Greek yogurt with fresh fruit & nuts
  • If you are planning on exercising after Iftar, enjoy a smoothie 

as your pre-workout meal and have your main meal post workout. 

  • Make sure you hydrate before, during and after your workout

HEALTH TIPS DURING RAMADAN

1.           Don’t skip your Suhoor

2.           Hydrate, hydrate, hydrate 

3.           Be mindful of your portions 

4.           Avoid high-fat, high-sugar content, and highly processed foods

5.           If you have a medical condition consult with your doctor before you fast

Tip: If you are planning on exercising after Iftar, enjoy a protein & fruit smoothie as your pre-workout meal and have your main meal right after your workout. Make sure you hydrate before, during and after your workout.

Chocolate is on the Menu

NUTRITION

Chocolate provides many health benefits, but don’t go all out and buy a bunch of chocolate from your grocery store.

4 Healthy Habits Aside from Diet and Exercise

4 Healthy Habits Aside from Diet and Exercise
NUTRITION

While regular exercise and proper nutrition are important for our health and well-being, there are so many, often overlooked, behaviours that also contribute to feeling and looking great.

The 5 habits that don’t include diet and exercise are:

  1. Sleeping at the same time every night

While this may be challenging for those who work in shifts, having a regular bedtime is a great way to ensure you get a regular baseline level of sleep, both from a quantity and quality perspective.

This is because we have internal clocks and are creatures of habit, so if your body know 11pm is bedtime it will consistently be tired and prepare to shut down for the night. Whereas those with sporadic bedtimes may find it difficult to feel tired even when they know they should be sleeping at a certain time in order to get 7-8 hours in.

Some ways to ensure you do this is to set a reminder on your phone about 30-60min before your set bedtime to account for any time  that it takes to get ready for bed.

  1. Getting sunshine early in the morning

Getting sunshine early in the day is especially important for those who spend time indoors for most of the day and perhaps don’t have many windows where they live or direct sunlight reach them early on.

Our circadian rhythm is your internal clock and one way to trigger your brain to realize it’s time to be awake and active is by getting sunlight into your eyes. Therefore, taking a short walk in the morning either before work or a couple hours later can be a great strategy for feeling awake and ready to tackle the day.

  1. Wearing and reapplying sunscreen daily

Any dermatologist will tell you that the first thing you need to include in your skincare routine is a sunscreen with broad spectrum of SPF 30 or higher. There are several reasons it’s important, with the most important being skin cancer.

Over 80,000 cases of skin cancer are diagnosed a year in Canada and wearing sunscreen on all exposed areas is the best way to prevent this.

Additionally, sun damage is one of the factors of ageing and wearing a broad-spectrum sunscreen will prevent or delay the onset of ageing related changes in your skin. This is also why it’s important to not only sunscreen your face, but also your neck and hands as well!

  1. Take frequent breaks from screens

Screens are everywhere and have enabled us to do so many incredible things including working from home, connecting with others and for entertainment. However, our brain and our eyes are such important organs, and they often would like a break from all the stimulation.

Try spending a couple minutes every couple hours looking away from the screen, maybe it’s to do some chores or just close your eyes and rest or to have a conversations with someone around you. In addition, try opting for screen-free activities during the hours when it’s not required.

Some ideas could include, going on a walk, listening to a podcast, building a puzzle, reading, baking or playing a board game.

Staying healthy and being your best isn’t just about eating leafy greens and getting 10K steps a day, it includes so many other facets of our life that are just as important to helping us thrive as individuals.

Nutrition Tips for Fat Loss

NUTRITION

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You’ve set your goals and committed to your fitness journey, now it’s time to dial into your nutrition. Everyone says “you can’t out train a bad diet,” but let’s dive into why nutrition can play such a big role in your success and what foods you should try to include in your weekly diet.

What’s a macronutrient?

Every food you eat is made up of one or a combination of proteins, carbohydrates and/or fats. These are called macronutrients and every single one is essential for optimal health and shouldn’t be neglected.

However, even though candy and cookies are made up of the same things as fruits and vegetables, the latter contain far more vitamins, minerals and fibre which help you feel satisfied longer and give you more energy to keep you going through the day.

Protein

Protein is the building block to every cell in our body. It’s also what helps us maintain and build muscle in the body. When losing weight our bodies have the option of using fat or muscle to give it energy. Lifting weights and keeping protein intake high helps makes sure our body doesn’t use lots of muscle for energy while losing weight.

Sources to consider: Fish, lean meat, eggs, lentils, tofu, protein powders

Carbohydrates

Carbohydrates (carbs) provide energy for both the body and the brain. Simple carbs don’t take much time to digest, provide a quick energy source and is a good option before or after active parts of your day.

Complex and fibrous carbs typically have lots of fibre and should be included during less active times because you will have time to digest it fully. Too much fibre before a hard workout can leave you feeling bloated and uncomfortable!

Try choosing two complex and two simple carbohydrate sources per day.

Sources to consider: vegetables, fruit, oats, quinoa, rice

Fat

Fat is essential for good hormonal health and overall cell function. Making healthy sources of fat a regular part of your diet is essential for overall health. Avoid trans fatty acids and limit your saturated fat intake, opting for unsaturated fats high in Omega 3 & 6’s.

Sources to consider: avocado, salmon, nuts, chia seeds, olive & coconut oil

Water

Although not a macronutrient, our bodies are 70% water, which means proper hydration is crucial for overall function and health.

Adequate hydration not only aids in appetite suppression but can also facilitate the body’s ability to metabolize stored fat. Aim to drink at least 2 litres/day (10 glasses).

Try This: Use the chart to select healthy food sources to facilitate your fat loss journey.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Group Fitness Class Recommendation: Hot Power & Flow, Sweat & Surrender 

-Blog written by Courtney O’Reilly