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For those who don’t know what Ramadan is, its a time for spiritual reflection and it is the most sacred month for Muslims.
With the holy month of Ramadan upon us, I would like to provide a strategy optimised for maximum muscle retention and prevention of weight gain with minimum intrusion to the spiritual aspect of Ramadan. If you’re in the same situation and faced with the question of how to eat and train in Ramadan, this article is definitely for you. Fasting in the month of Ramadan teaches us to manage and practice spirituality and NOT to eat excessively. Be sure to drink at least a litre and a half of water between Iftaar and the time you go to sleep. NEVER eat a big fully loaded carbohydrate meal when you break the fast as you will be falling asleep at the Taraweeh Salaah.
Foods to avoid are the heavily-processed, foods that contain refined carbohydrates in the form of sugar, white flour, etc., as well as fatty foods (eg cakes, biscuits, chocolates and sweets meats). Grilling or baking is healthier and helps retain the taste and original flavour of the food, especially chicken and fish.


Start with measuring the oil used in curry and try to bring the oil content down gradually, e.g. The blessed Prophet Peace be Upon him said: “The children of Adam fill no vessel worse than their stomach.
The blessed Prophet Muhammad (PBUH) said: “I have only been sent for the perfection of character”. DisclaimerPlease note that we are NOT personal trainers, dieticians, doctors or any other healthcare related professional, nor do we claim to be any of them. The purpose of this website is to inspire and motivate other likeminded people and to share any useful information that we have gained throughout our own experiences. If not, you can still learn from it by taking the principles of adapting your diet and training to atypical circumstances.
The essential part of the spirituality in food is that we are grateful and thankful for the food we have. Whatever you do to it, it is your responsibility to take care of it from the moment you are mature enough. If you intend on training during the month of Ramadan, here are the do’s and dont’s related to training and eating during the month of Ramadan.


It may also be worth avoiding the caffeine content in drinks such as tea, coffee and coca-cola.
To strike a balance between the needs of the physical body and your spiritual needs, you must consume the right type and amount of food. Fasting in the month of Ramadan is an opportunity to make significant changes in your lifestyle and develop the resolve to make healthy living choices.
Well-being or tranquillity requires a strong relationship with one’s spirituality, good physical health, mental happiness, a sense of purpose and good character and relationships. Islam makes a strong connection between food and worship and teaches that all forms of worship have a deeper purpose and impact and contribute in some way to individual and social well-being. In some countries people eat one piece of bread once every two to three days and we complain about how we can’t eat 5 meals a day, how we don’t have energy etc.



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