Assalamu Alaikum Waramatullahi Wabarkatu, As the month of Ramadan approaches us, it is important that every Muslim sets out to achieve the best out of this month. Without which, the month which is the best month of the Year becomes just like any other month to us.

Note that to achieve the best, you have to plan because he/she who fails to plan, plans to fail. Why are there a lot of people in the mosque during the first few days of Ramadan and then some people just slip off and go back to their old ways. One of the reasons is because we fail to plan.

To achieve the best, we need to define what we want to achieve in this holy month. Because without defining what we want, we simply dont know where we are headed?
“People with goals succeed because they know where they’re
going.”
- Earl Nightingale

The first thing to do is to list out whatever goal it is you want to achieve in this month, starting from your Taraweeh to your quran recitation, to your donations, prayers and every other thing you would like to achieve. But be careful, keep your goals SIMPLE and ACHIEVABLE.

The Second thing is to have on the maximum 5 goals you want to achieve in this month, with a minimum of 3 goals. Ensure you have a time line for each of the goals. For example, for your quran recitation goal, > From 4.30am - 5.00am: Memorisation in the masjid
> From 10:30pm - 11:00pm: Revision at home
Place a time for every activity so that you can track when you are on point and when you fall off.
Ensure to have someone to help keep you in track of your goals, Maybe your wife, your husband, your Mum or a very good friend. Ensure to also have penalties for yourself when you do not achieve a goal

The Next is to have a Dua List of the things we want from Allah in thus world and the hereafter. Having a specific set of goals helps us focus on the things we need rather than having different needs at different times. Endeavor to write down and always go around with them especially during the time to break our fast

⁠⁠⁠To the Next part of my talk which is on nutrition, a lot of us know the Medical Benefits of Fasting yet a lot of us do not really see these benefits. Well a simple answer lies in what we take during the Sahoor and the Iftar periods, So, if what you put in your mouth neither reenergises your body
nor helps you achieve your goals – don’t eat it. Simple

These following set of food should be avoided at all cost during the Ramadan Period:
1. Deep fried food
2. Sweets, desserts and sugary drinks
3. Too oily and too spicy foods

Reduce the intake of these foods as much as possible:
Strong black tea
● Coffee
● Caffeinated drinks (Coca-Cola and Co.)
The caffeine in these beverages is a diuretic – this stimulates faster water
loss, which leads to dehydration

“Nothing is worse than a person who fills his stomach. It should be
enough for the son of Adam to have a few bites to satisfy his hunger. If he
wishes more, it should be: One-third for his food, one-third for his liquids,
and one-third for his breath.” (Tirmidhi & Ibn Majah)

Break your fast with fresh dates (if
not available, get some dried dates) and water.
Anas Ibn Maalik said: "The Prophet (PBUH) used to break his fast with fresh
dates before he prayed. If he did not find fresh dates, then he would use
dried dates. If he did not find that, also he drank a few sips of water."
(Ahmad and Abu Dawood).
After this, go and pray your Maghreb salah. These 15-20 minutes prepares
your stomach naturally for your first meal after long hours of fasting

At this junction, I would like to pause on my talk for people to read through and In shaa Allah more would later. Jazakallah khairan for your time and patience.

Assalamu Alaikum, On my talk about Nutrition and Health during Ramadan, I would like to add a few tips this morning. 1. Smaller but more frequent meals are better than 1 or 2
large meals 2. After the supper, wait at least 30-45 minutes before you hit
the bed
Next is about eating the Suhoor Meal.
“Eat suḥoor; indeed, there is a blessing in suḥoor.” (Sahih Bukhary and
Muslim)

Importance of Hydration
The importance of water is beautifully captured in the following Ayah of the
Quran: Allah created every [living] creature from water... (Al-Qur'an
24:45)
Therefore, any reduction in our intake of water can affect our body functions
negatively.
It is best to drink at least 1.5L of liquid (around 8 glasses) between iftār and
suḥoor. By liquid, I suggest:
1. Water
2. Unsweetened, caffeine-free teas such as mint tea, rooibos tea, fruit tea
3. Unsweetened, freshly squeezed lemon or lime juice with a pinch of
salt. This is an excellent way to replenish the body with electrolytes
4. One cup of full-fat milk/unsweetened buttermilk
So, try to get at least 4-5 glasses of water and other 3-
4 glasses of other liquid forms

Some ways you can increase your water intake throughout the non-fasting
hours:
1. One -Two glasses at iftār. Avoid drinking iced water at iftār
2. Two - three glasses during taraweeh prayers. You can carry a
bottle with you and try to sip it between the breaks.
3. Two glasses at suḥoor, ideally, just after you wake up for suḥoor.

Most vegetables and fruits are very hydrating and so including
vegetables and fruits in your diet during Ramadan become super
important

How to Prevent Dehydration During Ramadan
■ Drink plenty of water and other unsweetened liquids
■ Eat lots of fruits and vegetables
■ Have your meals in soup forms
■ Avoid caffeinated and sugary drinks
■ Avoid hot and spicy foods - they increase thirst.
■ Avoid too much salt or salty foods
■ Avoid being in direct sun light