What should you eat at Suhoor & Iftar for high energy while fasting, to avoid feeling tired & hungry all day? How do you stop overeating & gaining weight in Ramadan? Join Coach Amina to learn practical tips how to eat healthy AND enjoy ALL your favourite foods in Ramadan, based on the latest research!
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About Coach Amina:
Amina Khan is an award-winning Fitness Coach and Founder of Amanah Fitness. She has inspired thousands of busy Muslim families all over the world to start exercising with her fast, fun, modest at-home workout videos. She is currently completing her Ph.D. degree in Health Psychology. You can get her Ramadan Reset Guide to Healthy Eating & Exercise and Ramadan Workout Videos at
Follow Coach Amina at @AmanahFitness on Instagram:
Questions? Email: info@amanahfitness.com
Webinar Time Stamps:
00:00 Welcome + Introduction to the Ramadan Reset! How to get started with our meal plan & recipes this Ramadan?
00:02:32 Intro to healthy eating in Ramadan
00:02:49 Set your intentions! Why eat healthy in Ramadan? Prophetic Inspiration & Motivation!
00:05:48 Add this to your dua list in Ramadan! Prophetic adkhaar for a healthy body!
00:06:53 The 3 components of your physical health: The Afiyah Formula
00:07:52 MYTH: “I don’t have time to eat healthy in Ramadan” Why this isn’t true!
00:08:18 Feeding opportunities in Ramadan
00:08:57 Why you should NEVER skip Suhoor – Motivation from The Sunnah of the Prophet (saws)
00:09:43 Your Goal at Suhoor: How to feel full longer when fasting?
00:10:08 Rehydrating your body at Suhoor to prepare for a long day of fasting. Water, tea & coffee!
00:11:19 Suhoor Must-Have #1: Increase Protein intake at Suhoor to reduce hunger & Ghrelin secretion (the hunger hormone) to feel full longer & fuel your muscles!
00:13:15 Examples of Excellent Protein foods
00:14:12 Suhoor Must-Have #2: High Fibre foods help you stay full & promote good digestion while fasting — Examples of Fibre-Rich foods for Ramadan
00:15:48 Examples of healthy suhoor for all different types of people & food preferences (oatmeal/porridge, smoothies, leftovers, cultural foods, curries & more!)
00:18:19 Green smoothies? Add more protein!
00:19:24 Make-ahead suhoor meal prep, fast emergency suhoor options for busy mornings
00:20:44 Suhoor time-saving tips
00:22:00 Your Iftar food selection will differ based on your family & cultural preferences! Learn healthy eating PRINCIPLES to apply to YOUR favorite ethnic foods.
00:22:18 Principles for a PRACTICAL Healthy Iftar, for all your favorite cultural foods!
00:23:01 The importance of Water & Fluid-Filled Foods at Iftar: Fruits, soups & more!
00:24:44 Avoid constipation in Ramadan with high fibre foods at Iftar
00:25:59 High protein to refuel your body at Iftar
00:26:40 Add veggies at every iftar meal! Find your family’s favorite greens!
00:27:00 Portion control made EASY & SIMPLE in Ramadan to avoid gaining weight or overeating!
00:30:45 Examples of balanced, delicious ethnic iftar meals!
00:32:47 What to ADD at iftar?
00:33:13 How to enjoy Deep-Fried Foods, Samosas & Pakoras in Ramadan without gaining weight!
00:35:34 High sugar foods, desserts & snacks in Ramadan
00:37:16 Nighttime snacking in Ramadan
00:38:40 Overeating vs. Mindful Eating in Ramadan — EASY tips to avoid gaining weight & gluttony!
00:39:19 Warnings from the Companions of The Prophet Muhammad (saws) on avoiding Overeating
00:39:37 Surprising advice from famous Islamic scholars on the dangers of overeating for Muslims
00:40:55 A culture of gluttony: Why do we eat so fast & binge at mealtimes?
00:43:01 The Mindful plate: Essential Steps for Mindful Eating to enjoy your food & avoid gluttony
00:45:36 Ramadan is an opportunity to reconnect with the Prophetic example of grateful eating.
00:45:54 SLOW DOWN! People who eat SLOWER feel fuller, have lower BMI, and stop overeating!
00:48:38 Practical is always better than purpose! No more food guilt!
00:49:38 Conclusion: Upcoming free webinar & resources for your healthy Ramadan!
00:51:20 Q&A
00:51:21 Q: How to drink more water at Iftar?
00:53:03 Q: Following specific medical diets in Ramadan
00:53:18 Ramadan Trivia
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