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Healthy Snack, Salad Pizza

Siwak and Oral Health

2 Night Prayer and Walking to Mosques is the Best Treatment for Today’s Diseases

Healthy Eating Habits in Ramadan1

ISSUE 007HEALTHY RAMADAN

july 2014

STEPINTO HEALTH

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FAcT OR FIcTION?

People should focus on light intensity exercises rather than intense aerobic

exercises during their fasting.

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18 OctoberThe Holy Month of Ramadan

step into health is a bimonthly magazine developed by the Healthy Lifestyle Program at Aspetar - Member of Aspire Zone Foundation. Bringing you the latest information and tips around physical activity and practicing a healthy lifestyle, step into health enables the community to have greater control over their health.

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Dr Mohammed Alsaey - Director of Sports Dentistry – ASPETAR Eng. Abdulda’em Al-Kaheel – Researcher in the Scientific Miracles of the Quran & Sunnah www.kaheel7.com Shaima Al-Khaldi – Sport Dietitian – ASPETAR Jawaher Al Neama – HLP Dietitian – ASPETAR Abdulla Saeed Al-Mohannadi – Health Promotion Researcher – ASPETAR

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HEALTHY EATINg HABITS IN RAMADAN

IN RAMADAN, PEOPLE LIKE TO EAT A LARgE AMOUNT OF FOOD. THIS HABIT CAN LEAD TO HEALTH RELATED ISSUES, ESPECIALLy IF THE FOOD IS HIgH IN SIMPLE SUgARS AND FAT.

Ramadan should be a great opportunity to improve and enhance your health and nutrition status and any related issues.

“People will continue to adhere to good as long as they hasten to break the Saum (fasting)

and delay the Suhoor (predawn meal)’’

Prophet Mohammed, peace be upon him

“Eat of the good and wholesome things that We

have provided for your sustenance, but indulge in

no excess therein.”

~ Holly Qur’an Chapter 20, verse 81

Produced and edited by Aspire Zone Foundation Marketing & Communications.

When Muslims break their fast, it is preferred that they eat a small amount of dates and ‘laban’ or yogurt, go to pray and then start their main meal. An example of a balanced meal is 60 g of skinless chicken or lean meat cut, ½ Arabic bread (Pita) or 1 cup of rice, vegetables soup or stew and green salad.

It’s best to avoid salty snacks because they will make you feel thirsty during the day. Also, consuming foods that are high in sugar causes the feeling of hunger. However, vegetables that contain a high percentage of water, such as cucumbers, make the body retain water for a long time, and reduce dehydration during the day.

It is also preferred to have foods that take some time to digest, such as fava beans with olive oil or cheese and eggs. These help us to avoid the sense of hunger throughout the fasting period by staying in the stomach for 7 to 9 hours. Foods that are better to have in the Suhoor meal include whole wheat products (bread or cereals), banana, potato, milk, dried fruits, and high fibre foods.

Eat slow, especially at Iftar to avoid indigestion

TIPS FOR HEALTHy EATINg DURINg RAMADAN

Eat fiber-rich foods like fruits and vegetables

Avoid eating foods that are high in sugar, or deep fried

Drink plenty of water with meals, and before sleeping

Avoid consuming coffee or tea before fasting

By Shaima Al Khaldi, Sports Dietitian

There are a lot of unhealthy traditional dishes that are made in Ramadan which are high in simple sugar and fat. Therefore, it is important to reduce your total intake each day.

Healthy alternatives tips could be: • Baked sambosa instead of fried ones • Baked or grilled meat and chicken• Milk-based sweets and puddings such as mahlabya

and Om-Ali instead of deep fried sweets.

Walking is considered one of the best sports, especially for older people. It stimulates the blood circulation, keeps the heart healthy, and prevents bones diseases. Walking may also be used as time to meditate and relax. It helps individuals improve their breathing, clear their mind and reach a state of tranquillity. This peaceful mind-set is formed especially when walking to mosques.

Night Prayer and Walking to Mosques is the Best Treatment for Today’s Diseases

ACCORDINg TO THE WORLD HEALTH ORgANIZATION (WHO), 41 MILLION PEOPLE WILL DIE DUE TO DISEASES THAT RESULT FROM PHySICAL INACTIvITy, By 2015. IT IS STRONgLy ADvISED TO PRACTICE LIgHT ExERCISES AND ACTIvITIES REgULARLy, REgARDLESS OF yOUR AgE.

What is the Islamic Alternative for Sports

One of Islam’s miracles comes from the obligations that form the religion. This includes physical activity and taking care of your well-being. Abiding by this obligation ensures that you are improving your health, and fulfilling your duties as a Muslim.

When Prophet Mohammed, peace be upon him, was asked about the most beloved of deeds according to Allah, he said “the prayer in its right time”. This statement explains how therapeutic prayer time is, and that prayer movements (like standing; kneeling, meaning ruku’ in Arabic; prostration, meaning sujoud in Arabic; as well as moving hands and bowing) are light physical activities that everyone can practice. Combining the prayer movements with the walks to the mosque five times a day, makes for a perfect sporting system.

Research has proven that pregnant women should continue practicing light exercises throughout their trimesters, as it helps to protect the fetus from distortions and various diseases. This includes performing the daily five prayers.

upon him, said; a rak`ah is the unit of the Muslims’ prayer which consists of one standing, one bowing and two prostrations. Recent studies show that waking up at night and doing some light physical activity is important to prevent strokes and heart attacks. A worshipper becomes nearest to his Creator when he is in prostration.

The prostration is a blessing from Allah, the Almighty because it has many benefits, which include activating the blood movement in the vessels and ensuring blood pumping into the brain. It improves the psychological state of the believer, so he feels he is close to the great Creator and that his concerns evaporate because Allah, the Almighty, is greater than this world and all it contains.

The Messenger of Allah, peace be upon him, said: “No one prostrates to Allah but Allah will record one Hasanah (good reward) for him, and will erase thereby one bad deed and raise him in status one degree. So prostrate a great deal.”

Islamic obligations are miraculously designed to benefit the worshippers, and the more we realize how practicing these obligations is preventing heart diseases, depression, diabetes and blood pressure, the more we love and appreciate our religion.

Abu Hurairah (May Allah be pleased with him) reported that the Messenger of Allah, peace be upon him, said: “Shall I not tell you something by which Allah effaces the sins and elevates the ranks (in Jannah - meaning Paradise)”. The Companions said: “yes (please tell us), O Messenger of Allah.” He said, “Performing the Wudu’ properly in spite of difficult circumstances, walking with more paces to the mosque, and waiting for the next Salat (prayer) after observing Salat; and that is Ar-Ribat, and that is Ar-Ribat.” [Muslim] Ar-Ribat means self-control.

Many people underestimate the power of a night prayer. Praying at night is a light sport that keeps the body active. It boosts the immune system, which in return prevents sudden heart attacks that happen at night.

Praying is the most beloved deed to Allah, the Almighty, especially at night. “Two rak`ahs before the dawn (Fajr) prayer are better than this world and all it contains”, Prophet Mohammed, peace be

Throughout the holy month, worshippers should commit to obeying the Creator, the Almighty, and utilize this opportunity to increase their good deeds and improve their health.

Abdu Al Daeym Al Kaheel www.kaheel7.com

HEALTHY SNAck

SIWAk AND ORAL HEALTH

Salad Pizza

Science has proven that Siwak is a natural toothpaste that protects the teeth, cleanses the mouth, and removes its bad smell during Ramadan and other times of the year. Doctors, therefore, recommend the use of Siwak for keeping the mouth and teeth healthy.

Prophet Ibrahim, peace be upon him, was the first to use Siwak. Prophet Mohammed, peace be upon him, kept using it throughout his lifetime and advised Muslims to use it. He said: “Were it not for the fear that it might be hard for my ummah (community of Muslims), I would have ordered them to use Siwak for every prayer.”

WHAT IS SIWAk?

Siwak, or Miswak, is a teeth-cleaning twig taken from the “Salvadora persica” tree that is known as Arak in Arabic. Siwak is known for its pleasant fragrance and pungent taste.

A Siwak twig is usually about 15:25 cm in length and less than 1 cm in diameter, which makes it easy to handle at all places. The soft nature of Siwak makes it easy to separate the fibers for better cleaning between the teeth. Its special taste increases the saliva production and, thus, helps to better protect and clean the mouth.

cHEMIcAL cOMPOSITION

Research has shown that Siwak is rich in “tannic acidu,” which stops gum bleeding and purifies and strengthens the gums. It also contains an element called “Sinnigirin,” which fights the germs due to its strong smell and pungent taste.

The Siwak contains various chemicals and substances, including fluorine and “Silis”, which are known to protect the teeth and remove plaque formed on the tooth surface.

Ingredient Unit Qty

Brown bread loaf pcs 1

Tomato Pcs 2

cucumber Pcs 2

Romaine Lettuce leaves Pcs 2

coriander leaves Pinch 2

Thyme Pinch 2

Salt & pepper tsp. 1

Olive oil tbsp. 1

Lemon juice tbsp. 1

Walnut gm. 100

Parmesan cheese gm. 50

Take a snapshot of the ingredients you need for easy shopping!

Method

Dates Nutrition Facts

TRy THIS QuIck PIzzA WITH A FRESH CRUNCHy SALAD TOSSED WITH A LIgHT DRESSINg. BE SURE TO SERvE THE PIZZA RIgHT AFTER yOU ADD THE SALAD ON TOP TO KEEP THE BREAD FROM BECOMINg SOggy.

1. Toast the Brown bread2. Cut into diced, tomato , cucumber3. Cut lettuce into shredded pieces4. Mix tomato, cucumber, lettuce, thyme, salt, pepper, lemon

juice, coriander leaves and olive oil together 5. Put all the ingredients on top of the toasted bread.6. Add the walnut and parmesan cheese

Before heading for Maghreb prayers at sunset, break your fast with 3 ripe or dried dates and a cup of water or low fat yoghurt drink. After a long day of fasting, you need that boost of natural sugars found in dates to be able to perform Maghreb prayers.

FOLIc AcIDReduces the risk of stroke and cancer

VITAMIN A Key for good vision, a healthy immune system, and cell growth

cALcIUM Strengthens bones and teeth

PHOSPHORUS Key for healthy bone formation and improved digestion

“When one of you breaks his Saum (fasting), let him break it on dates; if he does not have any, break his fast with water

for it is pure.’’

Prophet Mohammed, peace be upon him

PROPHET MOHAMMED, PEAcE BE UPON HIM, SAID: “SIWAk IS cLEANSINg FOR THE MOUTH AND PLEASINg TO THE LORD”

SIWAk, OR MISWAk, IS A TEETH-cLEANINg TWIg TAkEN FROM THE

“SALVADORA PERSIcA” TREE THAT IS kNOWN AS ARAk IN ARABIc.

BEST TIME TO USE SIWAk

For ablution

• Prevents tooth decay

• Removes stains and discoloration

• Whitens teeth

• Protects tooth decay

• Strengthens and stops bleeding gums

• Helps smokers to quit

Before the prayerBefore the recitation of the Qur’an

After mealsBefore going to bed

Upon rising from sleep

Benefits of Siwak

Dr. Mohammed Al Saey Sport Dentist Consultant - Aspetar

FIBRE SOURcEImproves digestive health

MAgNESIUMRegulates blood pressure

Potassium Important for the heart and kidneys

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Step into health new App ?DPS.pdf 1 5/11/14 10:50 AM

MALL WALKINGWalk briskly along the corridors of shopping malls. Mall walks are usually done in the mornings when the shopping centers are open but prior to the opening hours of the stores. The walks can be individually or in small groups, or as part of an organized mall-walking program like the Hyatt Plaza experience in Qatar.

MAKE MALL WALKING INTERESTINGWalk with a friend or a family member. Instead of sitting in a restaurant or at home, use walking as a time to socialize. Bring your favorite music with you and relax. If you walk alone, you might want to use this time to listen to your favorite tunes and clear your head.

Mall WalkingSUMMER IS FAST-APPROACHING, AND WITH IT, RISING TEMPERATURES AND EXTREME HEAT. SUMMER ALSO TENDS TO MAKE US LESS ACTIVE AND LAZY. HERE ARE SOME TIPS TO STAY ACTIVE DURING THE SUMMER MONTHS.

SET PERSONAL GOALS Make plans on how to increase the frequency, duration, or intensity of your walks, and then follow through, and track your progress!

REWARD YOURSELF The reward can be a coffee with friends or a healthy breakfast. These rewards will remind you that you’re doing something positive and can also help you stick to your new healthy lifestyle routine.

To get the list of Qatar’s Health Promoting Malls where you can walk during summer, please visit www.stepintohealth.qa.

المشي في مراكز التسوقيمكن لألفراد المشي بخطوات سريعة في مراكز التسوق. وأفضل

األوقات لممارسة هذا النشاط هي الفترات الصباحية، عند فتح المجمعات والمراكز التجارية، قبل بداية ساعات عمل المتاجر فيها.

يمكنك أن تمارس المشي بمفردك، أو بصحبة مجموعات صغيرة، كما يمكن المشاركة أحيانًا في برامج المشي التي تنظم في المجمعات

التجارية، مثل تجربة مجمع الحياة بالزا في قطر.

اجعل من المشي في مراكز التسُوق نشاطًا ممتعًا قم بالمشي مع صديق أو فرد من أفراد العائلة. استخدم المشي كطريقة للتواصل االجتماعي، فهو أفضل من البقاء في المنزل أو

الجلوس في مطعم. استمع إلى برنامجك اإلذاعي المفضل أو الملفات الصوتية المسجلة لديك في هاتفك واسترِخ. اغتنم الوقت الذي

تمشي فيه بمفردك لالستماع إلى ما تفضله.

مع اقتراب فصل الصيف، ترتفع درجات الحرارة بشدة. ويجعلنا فصل الصيف كسولين وأقل نشاطا. وهنا بعض

النصائح للحفاظ على نشاطك خالل فصل الصيف.

المشي في مراكز التسوق

حِدد أهدافك الشخصية ضع خططًا لتساعدك على زيادة تمارين المشي الخاصة بك،

وإطالة مدتها وزيادة كثافتها أيضًا، والتزم بتلك الخطط لتضمن نجاحها. قد ترغب أيضا بتسجيل إنجازاتك كي تتمَكن من متابعة

التقدم الذي تحرزه.

كافئ نفسك استمتع بقهوة مع األصدقاء، أو بوجبة فطور صحية. ستذكرك

هذه المكافآت بالمبادرة اإليجابية التي تقوم بها وستحِفَزك على االلتزام بنمط حياتك الصحي الجديد.

الرجاء زيارة الموقع االلكتروني لبرنامج "صحتك في خطوتك" www.stepintohealth.qa، للحصول على قائمة بأسماء مراكز

التسوق المشتِركة بالبرنامج في قطر، لممارسة رياضة المشي فيها خالل فصل الصيف.

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