Observing Ramadan 2019 with good healthy diet & good islamic practice.

Ramadan Starts on May 05. Purpose of this thread is to help us Spiritually , Mentally and live a healthy Lifestyle as Muslims.

- Feel Free to Share Authentic Nigerian Healthy Recipe, Healthy foods that keep you fuller for Longer, Videos of healthy Nigerian Recipes ..

- Feel Free to Share Islamic quotes, islamic advice to singles and married, Lecture if you are a male or Female Scholar .

- Share great habits you do/should observe during the holy month , Special prayers expecially the last 10 days.

- Tahjud prayer , you can host a tahjud prayer on Youtube or instagram and invite us .

Carbohydrate (6-11 servings) = 40%

Sample serving size: 1 slice of bread, ½ cup cooked rice, ¾ cup of cereal, ½ cup pasta, ½ cup pounded yam

Vegetables and fruits (8-10 servings) = 32%

Sample serving size: ½ cup of peas, ½ cup cooked spinach (efo) or 1 cup raw, 1 medium banana, ½ cup fruit juice, 1 medium mango, 1 large size Guava

Milk and Alternatives (2-3 servings) = 14%

Sample serving size: 1 cup reconstituted powdered milk (reconstituted according to package instruction), ½ cup evaporated milk, 1 cup soy milk, ¾ cups yogurt, 50g wara (Tofu)

Protein (2-3 servings) = 14%

Sample serving size: 75g meat or fish, ¾ cup of beans, 150g of wara (Fulani or soy version), 2 eggs, ¼ cup of nut

*men should strive for the higher points on the scale and women should strive for the lower points

* remember that all carbohydrates are not created equal neither are all proteins. Go for whole grains and Lean protein

Typical Nigerian meals in a Nigerian home.The main culprit is Rice ,so the challenge is for us to cut that this Ramadan ...

Bowl of oatmeal with milk and a banana =260 calories
30g of nuts =180 calories
1 mango =100 calories
Okro soup with fish or meat and small portion of swallow =750 calories
Akara-(3 large or 6 small)=210 calories
Grilled fish with beans, dodo and a small glass of wine.=500 calories

Staying Healthy and eating more Natural foods .

For most of us, the problem is not actually food, it is empty calories. Empty calories are things we eat or drink that offer no nutritional value beyond being a source of energy. The most common culprit is refined sugar, which may or may not be hidden.

Here are some common sources of empty calories with approximate values:

A cup of tea/coffee with two (liberal) ‘sugars’ – 50-60 calories

A can of coke or other soft drink – 140 calories or more

A chocolate milk drink – 170 calories

A cup of fancy coffee – 500-650 calories

A cup of fruit juice – 140 calories

A chocolate bar – 250-500 calories

The Nigerian Moin-Moin as a Super Food
By The Diet Blogger
In Cooking Tips, Foods & Drinks, Kitchen Equipment, Recipes

We should know that Moin-Moin is made from beans which are very nutrient-rich. They are a fabulous source of vegetarian protein and fibre, two nutrients that help you stay full and satisfied. The protein and fibre in beans also temper the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fibre in beans also helps keep you regular (every ½ cup serving adds another 7 g of fibre to you daily total). Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy.

Read More here

https://diet234.com/nigerian-moin-moin-super-food/

1 more day to ramadan. let the healthy eating begin.

Tomorrow is Ramadan . Let the healthy lifestyle begin . And most of all let the prayer discipline begin. May ALLAH accept it as an act of Ibadah for us all.

Healthy eating Shopping List for Ramadan ; 4/5/19 ( For 1 person)

- 5 medium- large Mackerel Fish (smoked mackerel in the oven at 180c for about 1hr-2hrs or more based on how smoked you want it.
- Mushroom
- Egg plant
- Mixed Colour pepper (Tatashe) .
- Tomato plum tins x 3
- Red Onioins
-Celery
- Parsley
- Ginger and lemon
- Cabbage
- Lettuce
- Carrot
- Cucumber
- Oat Powder( I blended my Oat with the blender myself).
- Kale
- Spinach
- 1 frozen Turkey leg shopped into small pieces.

Alternative for Eating White Rice during Ramadan.

Ofada rice is a type of local brown rice grown in Nigeria which is unpolished and not genetically modified.
White rice is a staple food in the Nigerian diet and brown rice is highly underrated. Here's why you should have more of
Ofada rice is a local rice produced in Nigeria, it is short and has brown stripes before it is cultivated without chemicals. Though looked down upon for its unrefined, local nature, and unique smell, it contains lots of vitamins and minerals that are good for your health. It is also high in fiber and is a good substitute for people who are supposed to stay away from white rice.

Here are more health benefits of Ofada rice.

1. Good for bone health


Essential minerals such as magnesium, phosphorus, zinc and folate are contained in ofada rice. They also help in the absorption of other bone health nutrients required to nurture your bones and prevent bone diseases.


2. Boosts your immunity

The presence of vitamins and minerals such as vitamins A, C, and E help to make the body stronger and boost immune system strength against certain diseases. Ofada rice also contains three times more vitamin B# and 10 times more vitamin B1 and B6 than white rice.

3. Lowers bad cholesterol levels

The high amount of dietary fibres in Ofada lowers LDL cholesterol levels which are responsible for excessive weight gain due to insulin resistance.

4. Contains a lot on antioxidants

The amount of antioxidants in Ofada rice is 20-30 times more than that in white rice. Antioxidants help to prevent the damage to the system caused by free radicals. Free radicals are unstable molecules that are produced in your cells during your own metabolism which could cause healthy cells to mutate. Intake of foods and drinks that can neutralise these free radicals are highly encouraged.

5. Fights diabetes

Due to the cellulose and fibre content of Ofada rice, it is recommended of calorie management in health conditions such as diabetes.

6. Prevents constipation

A healthy digestive system is a good thing. Ofada rice contains a whole lot of dietary fibre which fight constipation, diarrhoea, bloating and other gastrointestinal cancers such as gastric ulcers.

Source:
ADAOBI ONYEAKAGBU

More Alternatives to eating white Rice During Ramadan

https://www.care2.com/greenliving/when-to-avoid-rice-8-alternatives-to-try-instead.html

Please I need to know,is my fasting still valid if I dont have food for iftar and sahur..just water..only eating late at night at a friend's place?

Awesomeking:
Please I need to know,is my fasting still valid if I dont have food for iftar and sahur..just water..only eating late at night at a friend's place?

Here is what I understand .

1. If a Muslim does not eat suhoor or does not wake up for Fajr, this is not counted as a reason for him/her not to fast. Eating Late at night is still considered as your iftar,because this covers you breaking your fast.

So you have to continue your fast. If you broke your fast, thinking that you did not have to fast, when Ramadaan is over you have to fast another day to make up for it.

2. Health wise ,I don't think it is ideal and sustainable. It is also never a good idea to starve yourself.

Please manage your time a lot more better and set alarms to make sure way before time to make sure you have enough time to eat sahur and break your fast.

If you are low on cash and food, kindly go to your local mosque to ask for help or even start a thread on Nairaland .I am sure there will be people to help you out.

Salam Alaykum

Beans is very nutritional and keeps you fuller for longer. So it will be great to have them in your diet this Ramadan.

But for people like me who suffer greatly from Beans Bloating; Symptoms from reaction - swollen belly, pain in the belly ,passing gas or finding it difficult to pass gas due to indigestion.

ALTERNATIVE TO BEANS THAT HAS WORKED WELL FOR ME IS LENTIL. [size=8pt][/size]

http://www.tatashey.com/recipe/nigerian-stewed-beans-ewa-riro/

Foods that keep you fuller for longer.(tried and tested).

Legumes
Legumes, such as beans, peas, lentils and peanuts, have an impressive nutritional profile.

They are loaded with fiber and plant-based protein, yet have a relatively low energy density. This makes them very filling (39 Trusted Source).

One article reviewed 9 randomized trials that studied post-meal fullness from pulses, which are a part of the legume family (40 Trusted Source).

They found that participants felt 31% more full from eating pulses, compared to meals of pasta and bread.

BOTTOM LINE:
Legumes are a good source of fiber and protein. They may help you feel full compared to other foods.

NUTRITION
15 Foods That Are Incredibly Filling
Written by Hrefna Palsdottir, MS on July 31, 2016
What you eat determines how full you feel.

This is because foods affect fullness differently.

For example, you need fewer calories to feel full from boiled potatoes or oatmeal than from ice cream or a croissant (1 Trusted Source).

Foods that are filling can ward off hunger and help you eat less at the next meal (2 Trusted Source).

For this reason, these types of foods should help you lose weight in the long run.

This article lists 15 incredibly filling foods.

But first, let's look at the reasons why some foods are more filling than others.


What Makes a Food Filling?
Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating.

A scale called the satiety index measures this effect. It was developed in 1995, in a study that tested 240-calorie servings of 38 different foods (1 Trusted Source).

The foods were ranked according to their ability to satisfy hunger. Foods that scored higher than 100 were considered more filling, while foods that scored under 100 were considered less filling.

What this means is that eating foods that score higher on the satiety index can help you eat fewer calories overall.

Filling foods tend to have the following characteristics:

High in protein: Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1 (3 Trusted Source, 4 Trusted Source, 5 Trusted Source, 8 Trusted Source, 11 Trusted Source).
High in fiber: Fiber provides bulk and helps you feel full for longer. Fiber may slow down the emptying of the stomach and increase digestion time (3 Trusted Source, 6 Trusted Source, 7 Trusted Source).
High in volume: Some foods contain a lot of water or air. This may help with satiety as well (9 Trusted Source,12 Trusted Source).
Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber, but are low in fat (3 Trusted Source, 6 Trusted Source, 9 Trusted Source, 10 Trusted Source).
Whole, unprocessed foods are also generally more filling than processed foods.
BOTTOM LINE:
Filling foods tend to have certain characteristics, such as being high in protein or fiber. These types of foods tend to score high on a scale called the satiety index.
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1. Boiled Potatoes
Potatoes have been demonized in the past, but are actually very healthy and nutritious.

Cooked, unpeeled potatoes are a good source of several vitamins and minerals, including vitamin C and potassium (13, 14 Trusted Source).

Potatoes are high in water and carbs, and contain moderate amounts of fiber and protein. They also contain almost no fat (15 Trusted Source).

Compared to other high-carb foods, potatoes are very filling.

In fact, boiled potatoes scored a 323 on the satiety index, which is the highest number of all 38 foods tested. They scored nearly 7 times higher than croissants, which scored the lowest (1 Trusted Source

One study found that eating boiled potatoes with pork steak led to lower calorie intake during the meal, compared to eating the steak with white rice or pasta (16 Trusted Source).

Some evidence indicates that part of the reason why potatoes are so filling is because they contain a protein called proteinase inhibitor 2 (PI2). This protein may suppress appetite (17 Trusted Source, 18 Trusted Source).

BOTTOM LINE:
Boiled potatoes are very filling, and scored the highest of all the foods on the satiety index. They can fill you up and help you eat fewer calories in total.

2. Eggs
Eggs are incredibly healthy and nutrient-dense.

Most of the nutrients are found in the yolks, including the antioxidants lutein and zeaxanthine, which may benefit eye health (19 Trusted Source).

Eggs are a great source of high-quality protein. A large egg contains around 6 grams of protein, including all 9 essential amino acids.

Eggs are also very filling and score high on the satiety index (1 Trusted Source).

One study found that eating eggs for breakfast, rather than a bagel, increased fullness and led to less calorie intake over the next 36 hours (20 Trusted Source).

Another study found that a protein-rich breakfast of eggs and lean beef increased fullness and helped people make better food choices (21 Trusted Source).

BOTTOM LINE:
Eggs are a nutritious, high-protein food with a powerful impact on fullness. They may help you eat less for up to 36 hours after a meal.
3. Oatmeal
Oats, eaten as oatmeal (porridge), are a popular breakfast choice. Oatmeal is fairly low in calories and a great source of fiber, particularly a soluble fiber called beta-glucan. It also scores high on the satiety index, ranking 3rd overall (1 Trusted Source).

One recent study found that participants felt more full and less hungry after eating oatmeal, compared to ready-to-eat breakfast cereal. They also ate fewer calories during lunch (22 Trusted Source).

Oatmeal's filling power comes from its high fiber content and its ability to soak up water.

Soluble fiber, such as the beta-glucan in oats, can help you feel full. It may also help release satiety hormones and delay the emptying of the stomach (23 Trusted Source, 24 Trusted Source, 25 Trusted Source).

BOTTOM LINE:
Oatmeal is a very filling breakfast choice. It may help you eat fewer calories in the following meal and delay emptying of the stomach.


4. Fish
Fish is loaded with high-quality protein.

Fish is also rich in omega-3 fatty acids, which are essential fats that we must get from food.

According to one study, omega-3 fatty acids may increase the feeling of fullness in people who are overweight or obese (26 Trusted Source).

Additionally, some studies indicate that the protein in fish may have a stronger effect on fullness than other sources of protein.

On the satiety index, fish scores higher than all other protein-rich foods, including eggs and beef. Fish actually had the second highest score of all the foods tested (1 Trusted Source).

Another study compared fish, chicken and beef protein. The researchers found that fish protein had the strongest effect on satiety (27 Trusted Source).

BOTTOM LINE:
Fish is rich in protein and omega-3 fatty acids, which may increase the feeling of fullness. The protein in fish may have a stronger effect on fullness than other types of protein.
5. Soups
Liquids have often been considered to be less filling than solid foods, although the evidence is mixed (28 Trusted Source, 29 Trusted Source).

However, soups are a bit different. Research shows that soups may actually be more filling than solid meals containing the same ingredients (30 Trusted Source, 31 Trusted Source).

In one study, volunteers consumed a solid meal, a chunky soup or a smooth soup that had been put through a food processor.

The feeling of fullness and the rate at which the food left the stomach were then measured. The smooth soup had the greatest impact on fullness and the slowest rate of stomach emptying, followed by the chunky soup (31 Trusted Source).

BOTTOM LINE:
Soups are very filling meals, despite being in liquid form. They may also stay in the stomach longer, thus prolonging the feeling of fullness.

6. Meat
High-protein foods, such as lean meats, are very filling (32 Trusted Source, 33 Trusted Source).

For example, beef can have a powerful effect on satiety. It scores 176 on the satiety index, which is the second highest of the protein-rich foods, right after fish (1 Trusted Source, 34 Trusted Source).

One study found that people who ate high-protein meat at lunch ate 12% less at dinner, compared to those who had a high-carb meal for lunch (35 Trusted Source).

BOTTOM LINE:
Meat is high in protein and very filling. Beef scored the second highest of the protein-rich foods on the satiety index.
7. Greek Yogurt
Greek yogurt is very thick compared to regular yogurt, and is typically higher in protein.

Greek yogurt is a great breakfast option. It is also a popular afternoon snack that may help fill you up until the next meal.

In one study, women consumed a 160-calorie yogurt snack that was either low, moderate or high in protein.

Those who ate the high-protein Greek yogurt felt full the longest, were less hungry and ate dinner later (36 Trusted Source).

BOTTOM LINE:
Greek yogurt is a popular, high-protein breakfast and snack. It may increase the feeling of fullness and help you feel less hungry until the next meal.

8. Vegetables
Vegetables are incredibly nutritious. They're loaded with all sorts of vitamins, minerals and beneficial plant compounds.

Vegetables are also high-volume, low-calorie foods. They contain fiber and water, which adds bulk to your meals and helps fill you up.
Moreover, vegetables take some time to chew and are very satisfying in that way.

One study found that eating a large portion of salad before a meal of pasta increased the feeling of fullness and reduced overall calorie intake (37 Trusted Source).

BOTTOM LINE:
Vegetables are rich in fiber and water, which may keep you full for longer. Eating a salad before a meal may help you eat fewer calories overall.

If the justification for ramadan fasting is for the rich to experience what it feels like to be hungry, then it makes no sense for the poor to still partake in it since they are used to hunger. Why a god will need you to starve ursef to prove u worship him is beyond me.

kaykay100:
Typical Nigerian meals in a Nigerian home.The main culprit is Rice ,so the challenge is for us to cut that this Ramadan ...

Bowl of oatmeal with milk and a banana =260 calories
30g of nuts =180 calories
1 mango =100 calories
Okro soup with fish or meat and small portion of swallow =750 calories
Akara-(3 large or 6 small)=210 calories
Grilled fish with beans, dodo and a small glass of wine.=500 calories

Staying Healthy and eating more Natural foods .

For most of us, the problem is not actually food, it is empty calories. Empty calories are things we eat or drink that offer no nutritional value beyond being a source of energy. The most common culprit is refined sugar, which may or may not be hidden.

Here are some common sources of empty calories with approximate values:

A cup of tea/coffee with two (liberal) ‘sugars’ – 50-60 calories

A can of coke or other soft drink – 140 calories or more

A chocolate milk drink – 170 calories

A cup of fancy coffee – 500-650 calories

A cup of fruit juice – 140 calories

A chocolate bar – 250-500 calories

Isn't wine Haram?

dubiouspmb:
Las Las , Islam is s c a m.

May ALLAH Forgive u

EATING VARIETIES IN THE NAME OF FEASTING

Nairaland Mods, this post was made before Ramadan, today is the 11th day na im d post reach front page.

expert234:
There is a reason why Islam is called Èsìn Ìmòle (hard religion). Imagine arresting people for not fasting! What a crooked religion that one is!

dubiouspmb:
Las Las , Islam is s c a m.

Oh Allah this Souls are clearly strayed! Forgive them and guide them towards the Right path. Amin.

hhh

Akshow:
If the justification for ramadan fasting is for the rich to experience what it feels like to be hungry, then it makes no sense for the poor to still partake in it since they are used to hunger. Why a god will need you to starve ursef to prove u worship him is beyond me.

Allah created both rich and poor. And in Qur'an Allah said fasting is for all believers ( muslim )

Fasting is for all because fasting is for your own good.

Kokoebapluse:




Allah created both rich and poor. And in Qur'an Allah said fasting is for all believers ( muslim )

Fasting is for all because fasting is for your own good.

how is it for my own good?

bashir1451:
Nairaland Mods, this post was made before Ramadan, today is the 11th day na im d post reach front page.



Oh Allah this Souls are clearly strayed! Forgive them and guide them towards the Right path. Amin.

So, arresting people for not fasting is right to you? Boy, your religion has adorned you with dumbness.

Your Mohammed must be a crooked person. I'm not surprised anyway; I shouldn't expect anything better from a pedophile.

Akshow:
how is it for my own good?

Hear what Allah said in Qur'an.



Surah Al-Baqara, Verse 184:
أَيَّامًا مَّعْدُودَاتٍ فَمَن كَانَ مِنكُم مَّرِيضًا أَوْ عَلَىٰ سَفَرٍ فَعِدَّةٌ مِّنْ أَيَّامٍ أُخَرَ وَعَلَى الَّذِينَ يُطِيقُونَهُ فِدْيَةٌ طَعَامُ مِسْكِينٍ فَمَن تَطَوَّعَ خَيْرًا فَهُوَ خَيْرٌ لَّهُ وَأَن تَصُومُوا خَيْرٌ لَّكُمْ إِن كُنتُمْ تَعْلَمُونَ

For a certain number of days; but whoever among you is sick or on a journey, then (he shall fast) a (like) number of other days; and those who are not able to do it may effect a redemption by feeding a poor man; so whoever does good spontaneously it is better for him; and that you fast( is better for you if you know.)