Salam Hailekoum !
Today the holy month of Ramadan officially begins.
The 30 day fasting aspect of this annual ritual, one of the 5 pillars of Islam, consists of abstaining from ingesting any food or drink from sunrise to sunset.
One could easily think that fasting will result in weight loss… but no! On the contrary, Ramadan is more often than not a period of weight gain. Indeed, the body saves up on energy during the day and one has a tendency to eat more than needed when breaking the fast with a propensity to reach for fatty and sugary foods! Hence the usual weight gain at that time of the year. So it has come to no surprise to me that so many of you have asked for my LeBootCamp tips to help manage the next 30 days 😉

 
Eating well during Ramadan.

-1- Be careful for the first thing you eat NOT to be white bread, sugar or semolina. Always tart your meal with a source of protein: fish, lean non red meat, eggs or even tofu or legumes if you are vegetarian or vegan. Why? In order to function well your brain needs essential fatty acids and our heart needs protein. If your body is given carbohydrates first, a “message” of a possible lack of lipids and protein is sent to our digestive system for it to store more fat. Therefore the best way to prevent weight gain and promote weight loss is to begin your meal with protein or foods that have a low glycemic impact.
-2- Drink a lot of water to eliminate toxins generated by this radical change in dietary pattern and to replenish your body fluid levels. Break your fast with the juice of a freshly pressed lemon in a glass of room temperature water. This will help your immune system flush out the toxins accumulated during the day, especially when you are more sedentary than usual. Follow with a cup of green tea without sugar or sweetened with Stevia.
-3- Lay off the pastries! I know how enticing and delicious they are, but… well, you know what I am mean! Choose one treat, enjoy it, savour it slowly and you can have another one tomorrow!

Suhoor – 4 suggestions for before SUNRISE on Ramadan mornings

Suggestion #1

Juice of a lemon in a glass of room temperature water to detox your liver which is put under strain by the daily fast/feast swerve
Follow with a Sobacha (roasted buckwheat tea) to fill up on fibres and antioxidants.
1 hard boiled egg to get the proteins in first
1 bowl of buckwheat porridge with almond milk
1/2 avocado with fleur de sel (or Maldon salt)
1 Boost of your choice
1 cup of tea just before sunrise

Suggestion #2

One lemon juice in a glass of room temperature water
1 Sobacha
2 slices smoked salmon or trout for the protein before other foods.
1 buckwheat pancake with a little almond or peanut butter
If you have and left over garbanzo beans (chickpeas) from the night before, a small cup with a drizzle olive oil.
1 Boost of your choice
1 cup of tea just before sunrise

Suggestion #3

One lemon juice in a glass of room temperature water
1 Sobacha
6 tbsp home made hummus to start with the protein
5 walnuts
1 plate cold ratatouille (it is really delicious)
1 (small 🙂 slice whole grain bread with a small spread of organic strawberry jam
1 Boost of your choice
1 cup of tea just before sunrise

Suggestion #4
One lemon juice in a glass of room temperature water
1 Sobacha
1 small bowl lentils with cumin to start with protein
10 raw almonds
1 buckwheat pancake with one avocado
1 Boost of your choice
1 cup of tea just before sunrise

Iftar – 4 suggestions to BREAK THE FAST on Ramadan evenings

Suggestion #1

3 dates (but not more or your blood sugar will go through the roof) or my recipe of Date and Cashew Nut Bouchee
1 large glass of water with the juice of a lemon
1 cold chicken drumstick to start with protein
4 tbsp guacamole with a small slice wholegrain bread
1 bowl semolina with raisins
1 piece seasonal fruit
4 organic dried apricots, the duller the color the better the taste
Water and tea as much as you like

1 Sobacha digestion
Suggestion #2
3 dates
1 large glass of water with the juice of a lemon
1 fish baked in parcel with by tomatoes, onions and parley to start with protein
1 lambs lettuce salad with walnut chunks
1 half a pita bread
1 portion camembert or goats cheese
4 dried figs
1 piece of fresh seasonal fruit
Water and tea as much as you like

1 Sobacha Digestion
Suggestion #3

1 large glass of water with a slice of lemon
1 hard boiled egg to start with protein
1 Niçoise salad with anchovies
1 portion Thai rice with raisins
6 dates
2 squares chocolate, the darker the better
1 piece of fresh seasonal fruit  
As much tea and water as you like

1 Sobacha Digestion
Suggestion #4
3 dates
1 large glass of water with a slice of lemon
1 small bowl of chickpeas (garbanzo beans) with onions garlic and parsley to begin with protein
1 portion de Provençal ratatouille
100g steamed (yes it is really nice) turkey breast scallop with a drizzle olive oil.
½ pita
1 soy yoghurt
1 fresh seasonal fruit
As much tea and water as you like

1 Sobacha Digestion
Most importantly, be mindful to eat slowly in sensible portions. Take your time, get the conversation started with your friends and family around the table and give your brain the time it needs to send you the message that you are full up. If you listen to your body you will be surprised to discover you were full long ago!
As far as exercise is concerned, considering the significant restrictions, it would not be fair to expect your body to perform at the same rate it usually does. It would be unreasonable to inflict it 25000 steps in the baking sun without hydration or even a Zumba class in the evening just before breaking the fast. I therefore recommend you shift a few gears down during these next 30 days. Take the time to reflect and do gentle activities such as yoga or taking a walk after you have broken the fast. If you can go for a swim (I am aware that the purists would refrain in fear of swallowing any water), don’t hesitate, but remember that we still sweat when exercising in water and you could get very thirsty after a swimming session.
May every year find you in good hea