Children fasting in Ramadan........


Many children fast during Ramadan. Even though they are not required to fast before the onset of puberty, many parents encourage children to fast at a younger age to get them accustomed to the ritual of fasting.

Since they are new to this and need getting used to the sense of discipline that fasting requires, it is essential to teach them the right way to do it, especially since Ramadan takes place during the hot summer months this year.

Fasting is not always easy on the little ones given that they are more active, require more energy and fluids. Who should fast and how long a child should fast is a question for parents to consider. Parents should assess the child’s ability to fast based on their health, activity level, tolerance to hunger and eating frequency.

If children are fasting, let them be a part of this decision. Start getting them accustomed to eating less frequently during the day and minimise the number of meals gradually before the month begins.

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Children under ten should start fasting until noon and then increase the fasting time further into the month. Parents are advised to monitor the fasting child’s intake closely to make sure they are meeting their calorie and fluid requirements.

Children should be encouraged to avoid high-intensity exercise and drink lots of fluid during non-fasting hours to remain hydrated. The suhour meal is an essential part of fasting for children. They should have fibre-rich foods such as whole wheat cereals, wholegrains, legumes, fruit and vegetables and good sources of protein such as lean meats, nut butter, eggs and dairy products to stay full for longer. Try to have them avoid high-sugar foods, since it will increase their cravings and provide no nutrients for the calories. Salty foods should also be limited to avoid thirst.

One mistake a lot of parents make is forcing children to overeat at suhour or iftar. Overeating will only cause indigestion, bloating and discomfort. In some cases, it is better for children to split iftar into two meals to prevent overloading of food.

Carbonated drinks, and spicy and fried foods should also be avoided. It is essential for children to meet their calorie requirements during the non-fasting hours to stay nourished.

The most important thing is eating a variety of foods from all food groups, such as wholegrains (wholegrain cereals, brown pasta, wholegrain breads and quinoa), fruits and vegetables, dairy products (milk, yoghurt and cheese), meat and meat alternatives (beef, chicken, turkey, eggs, nuts and legumes) and healthy fats (olive/canola oil, avocado, fatty fish and flax seeds), keeping well hydrated and being lightly active during the fasting hours

Advice on storing, washing and preparing fruit and vegetables to prevent food poisoning, including E. coli.

It is important to wash all fruit and vegetables before you eat them to ensure they are clean and safe to eat.
Most people are aware of the importance of handling meat safely, but many consider the risk of food poisoning from vegetables to be low.
“It’s a myth that a little bit of dirt doesn’t do you any harm,” says Dr Andrew Wadge, chief scientist of the Food Standards Agency (FSA).
“Soil can sometimes carry harmful bacteria and, although food producers have good systems in place to clean vegetables, the risk can never be entirely eliminated.”
Those risks were highlighted in the 2011 Escherichia coli (E. coli) outbreak in the UK. Soil stuck on leeks and potatoes is thought to have been the source of the outbreak, which involved 250 cases of E. coli infection.

Washing veg

Don't just hold vegetables under a running tap. Rub them under water, for example in a bowl of fresh water. Start with the least soiled items first and give each of them a final rinse.

How should fruit and vegetables be washed?

Washing will help to remove bacteria including E.coli from the surface of fruit and vegetables.
Most of the bacteria will be in the soil attached to the produce. Washing to remove any soil is, therefore, particularly important.
When you wash vegetables, don't just hold them under the running tap. Rub them under water, for example in a bowl of fresh water. Start with the least soiled items first and give each of them a final rinse.
Washing loose produce is particularly important as it tends to have more soil attached to it than pre-packaged fruit and vegetables.
It is always advisable to wash all fruit and vegetables before you eat them to ensure that they are clean and to help remove bacteria from the outside.
Peeling or cooking fruit and vegetables can also remove bacteria.

What is the key advice for safely storing, handling and cooking raw vegetables?

• Always wash hands thoroughly before and after handling raw food, including vegetables.
• Keep raw food, including vegetables, separate from ready-to-eat foods.
• Use different chopping boards, knives and utensils for raw and ready-to-eat foods, or wash these items thoroughly in between uses.
• Check the label - unless packaging around vegetables says ‘ready-to-eat’ you must wash, peel or cook them before eating.

How can I avoid cross-contamination?

It is better to rub fruit and vegetables under a bowl of water, rather than under a running tap. This will help reduce splashing and the release of bacteria into the air that could result from cleaning directly under a running tap. Try to wash the least soiled items first and give each of them a final rinse.
Brushing off dry soil before washing may help reduce the amount of washing required to clean the vegetables thoroughly.
It’s also important to clean chopping boards, knives and other utensils after preparing vegetables to prevent cross-contamination. Read more about Food safety.

How do bacteria get onto vegetables?

Bacteria can get onto fruit and vegetables in several ways. They may be present in water used for irrigation, organic fertilisers and droppings from birds and other animals that go into fields.

Should people who might be vulnerable to infection handle raw vegetables?

There are no indications that loose vegetables are regularly contaminated with E.coli or other harmful bacteria.
People who are vulnerable to infection, such as pregnant women, the elderly or anyone with a weakened immune system, should follow the guidelines on preparation and good hygiene carefully. There is no need for them to avoid preparing such foods.
If children handle loose vegetables as part of food preparation, shopping or in craft activities they should be encouraged to wash their hands afterwards.

How should I handle loose vegetables when out shopping?

The risk of infection from handling loose vegetables remains small as long as good hygiene practice is observed.
It’s not necessary or practical to wash your hands after handling loose vegetables or fruit every time you’re out shopping. 
If you intend to eat foods immediately after shopping then it would be advisable to wash your hands and those of any children that might have handled loose vegetables.
When selecting loose vegetables, bear in mind that more heavily soiled vegetables may take longer to prepare at home.

Should I avoid buying vegetables with soil on them?

No. Some vegetables are always sold with some soil on them. It’s good practice to remove as much soil as possible when preparing vegetables.
Loose vegetables may involve a bit more preparation than if they are pre-packed but as long as this is done carefully then there is no need to avoid them.
Bear in mind that more heavily soiled vegetables may take longer to prepare for cooking.
It is also important to note that although soil was considered to be the most likely source of the contamination, this is not known for certain.

Why have we now seen a problem with vegetables?

The cause of the E. coli outbreak in the UK is still unclear and investigations are under way to find the source and to prevent a similar outbreak.
There have been several previous outbreaks linked to salad vegetables, which are consumed raw.
However, illness linked to root vegetables is much less common because most root vegetables are cooked before being eaten.
There is always a risk of harmful bacteria on loose vegetables spreading to other food if produce is not stored, washed and cooked properly.

Some common health complications that can arise from fasting and how to prevent and deal with them.
 

The following advice has been provided following consultation with medical experts and Islamic scholars.

Heartburn
Fasting usually reduces the amount of stomach acid, which digests food and kills bacteria. However, thoughts of food, or the smell of it, make the brain tell the stomach to produce more acid, which can lead to heartburn.
People who regularly take medicine for indigestion – such as antacids, antihistamines or proton pump inhibitors – are advised to continue taking them. A good time to do this could be with the pre-dawn meal.
The control of heartburn or belching can be aided by eating in moderation and avoiding oily, deep-fried or very spicy food. Reducing your caffeine intake and stopping smoking can also be of benefit.
Preparations such as peppermint oil may help reduce belching or abdominal discomfort. Sleeping with your head raised on a few pillows and long-term weight loss may also help prevent heartburn.

Poor control of diabetes
People who regularly inject insulin are advised not to fast, as the potential risk to health – both in the short and long term – of not taking insulin is too great. People who have their diabetes under control using tablets should seek careful advice from their GP before starting a fast.
Regular self-monitoring of your blood glucose is strongly advised. Low blood sugar levels (a ‘hypo’) are dangerous, and if untreated may lead to fainting or fits.
Feeling dizzy, sweaty and disoriented may all suggest a hypo. If a person with diabetes has these symptoms, they should immediately have a sugary drink, or place sugar or a sugar-rich sweet below their tongue.

Headache
This common problem has many causes. Headaches during a fast could be due to dehydration or hunger, poor rest, or the absence of addictive substances such as caffeine or nicotine.
A moderate and balanced diet, especially not missing the pre-dawn meal, taking in enough fluids and, if necessary, some painkillers such as paracetamol, can help prevent or reduce the risk of headache.
Headaches can also be prevented by not exposing yourself to direct sunlight, wearing a hat when out, using sunglasses to reduce the effect of glare from the sun and relieving any tense muscles with a short, gentle massage.

Dehydration
Dehydration is common during a fast. The body continues to lose water and salts through breathing, perspiring and urinating.
If you don’t drink sufficiently before a fast your risk of dehydration is increased. This risk is higher in older people and in those taking tablets such as diuretics.
If you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water – ideally with sugar and salt – or Dioralyte or Lucozade.
If you faint due to dehydration, your legs should be raised above your head by others, and when you awake, you should urgently rehydrate as outlined above.

Constipation
When you are fasting, being active, drinking regularly and eating healthily will help to keep your bowel motions regular. Include lots of fruit and vegetables in your diet and increase the fibre content of your food using bran. If the problem persists, a short course of laxatives may help.

Stress
Lack of food and water, changes of routine and shorter periods of sleep can cause stress. It’s important to deal with any potential sources of stress to stop any harmful effects. This can be helped by not taking on more than you can handle, not playing sports in the hot sun, controlling your anger and not smoking.

Weight control
Food consumed during the pre-dawn and dusk meals may lead to some unintended weight gain. But if you approach the fast with discipline, it can be an opportunity to lose weight and become healthier.

Don't break your fast with a feast or you may put on weight instead of losing it.
 

If you are not careful, food eaten during the pre-dawn and dusk meals can cause some weight gain. 
Dr Razeen Mahroof, an anaesthetist from Oxford, says feasting during the non-fasting hours can be unhealthy. He recommends approaching the fast with discipline, or an opportunity to lose weight and be healthier could be wasted.
“The underlying message behind Ramadan is self-discipline and self-control," he says. "This shouldn’t fall apart at the end of the day".

A balanced diet

Those observing the fast should have at least two meals a day, the pre-dawn meal (Suhoor) and a meal at dusk (Iftar).
Dr Mahroof says your food intake should be simple and not differ too much from your normal diet. It should contain foods from all the major food groups:

• fruit and vegetables
• bread, cereals and potatoes
• meat, fish, or alternatives
• milk and dairy foods
• foods containing fat and sugar

Complex carbohydrates are foods that help release energy slowly during the long hours of fasting. They are found in foods such as barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and basmati rice.
Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin on, vegetables such as green beans, and almost all fruit, including apricots, prunes and figs.
Foods to avoid are the heavily processed, fast-burning foods that contain refined carbohydrates (sugar and white flour), as well as fatty food (for example cakes, biscuits, chocolates and sweets, such as Indian mithai).
It's also worth avoiding caffeine-based drinks such as tea, coffee and cola. Caffeine is a diuretic and stimulates faster water loss through urination.

Wholesome foods

Suhoor, the pre-dawn meal, should be a wholesome, moderate meal that is filling and provides enough energy for many hours.
“Suhoor should be light and include slow digesting food like pitta bread, salad, cereal (especially oats) or toast so that you have a constant release of energy,” Dr Mahroof says.
“It’s important to have some fluids with vitamins, such as fruit juice or fruit. Some people have isotonic drinks (such as Lucozade) to replace any lost salts.”
It's customary for Muslims to break the fast (Iftar) with some dates, in accordance with the Prophetic traditions.
Dates will provide a burst of energy. Fruit juices will also have a similar, revitalising effect. Start by drinking plenty of water, which helps rehydration and reduces the chances of overindulgence. Avoid the rich, special dishes that traditionally celebrate the fast.

Foods to avoid

• deep-fried foods, for example pakoras, samosas and fried dumplings
• high-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi
• high-fat cooked foods, for example, parathas, oily curries and greasy pastries

Healthy alternatives

• baked samosas and boiled dumplings
• chapattis made without oil
• baked or grilled meat and chicken
• homemade pastry using just a single layer
• milk-based sweets and puddings such as rasmalai and barfee

Cooking methods to avoid

• deep frying
• frying
• excessive use of oil

Healthy cooking methods

• shallow frying (usually there is little difference in taste)
• grilling or baking is healthier and helps retain the taste and original flavour of the food, especially with chicken and fish

Avoid carbon monoxide poisoning while cooking

Carbon monoxide is a poisonous gas that has no smell or taste and which, when breathed in, can make you unwell and can kill. Cooking for large numbers of people using oversized pots on gas stoves has been shown to cause the build-up of carbon monoxide in some homes, particularly those that aren't well ventilated.
Therefore, if you are planning to cater for large numbers of people at your home – for example at a pre- or post-Ramadan gathering – it's important that you don't use oversized pots on your gas stove and don't place foil around the burners.

These healthy meal ideas will give you a varied and balanced diet during Ramadan. They include ingredients from the major five food groups.

The meal plan has been written by medical experts in consultation with Islamic scholars.
Fluids (water and juices) and dates should be added to each Suhoor (pre-dawn meal) and Iftar (dinner – the meal which ends the day's fast). The fast is broken with dates, followed by dinner.

Suhoor: a bowl of porridge with milk, one slice of toast and a handful of unsalted nuts

Iftar: pitta bread with chicken, salad and hummus and one or two pieces of baklava

Suhoor: wheat-based cereal with milk, a plain scone or crumpet and an apple or banana

Iftar: chicken with boiled rice, vegetable curry and mixed salad, followed by fruit salad with single cream

Suhoor: a bowl of shredded wheat or muesli and a pear or orange

Iftar: baked fish with roasted vegetables, or fish curry with rice followed by sweet vermicelli or one piece of jalebi (an Indian sweet)

Suhoor: cheese, then one teaspoon of jam with crackers or toast, and a handful of dried fruits

Iftar: pasta cooked with vegetables and chicken or fish, and a slice of plain cake with custard

Here are some frequently asked health questions about fasting during the holy month of Ramadan.

These answers have been put together by medical experts and Islamic scholars and researchers.

Should a person with diabetes fast?

People who have their diabetes under control, either by their diet or using tablets, may fast. However, their GP may require them to change their medication to help them take tablets outside fasting times. Those who need insulin to control their diabetes should not fast.

I get severe migraines when I don't eat and they get worse when I fast. Should I fast?

People with uncontrolled migraines should not fast. However, managing your migraines is possible with the right medicine and certain lifestyle changes. Ask your GP for further advice on controlling your migraines.

Should a person with high or low blood pressure fast?

People with well-controlled high blood pressure may fast. Their GP may require a change to their medicine to help them take tablets outside fasting times. Someone with low blood pressure who is otherwise healthy may fast. They must ensure they drink enough fluid and have enough salt.

Is fasting harmful when a woman is expecting a baby? Must pregnant women fast?

There's medical evidence to show that fasting in pregnancy is not a good idea. If a pregnant woman feels strong and healthy enough to fast, especially during the early part of the pregnancy, she may do so. If she doesn't feel well enough to fast, Islamic law gives her clear permission not to fast, and to make up the missed fasts later. If she is unable to do this, she must perform fidyah (a method of compensation for a missed act of worship).

Is Ramadan a good time to quit smoking?

Yes. Smoking is bad for your health and Ramadan is a great opportunity to change unhealthy habits, including smoking.

From what age can children fast safely?

Children are required to fast upon reaching puberty, It isn't harmful. Fasting before this age is tolerated differently depending on the attitude of the parents and the child’s general health and nutrition.
Fasting for children under the age of seven or eight isn't advisable. It's a good idea to make children aware of what fasting involves and to practise fasting for a few hours at a time.

Can I use an asthma inhaler during Ramadan?

Muslim experts have differing opinions on this issue. Some say that using an asthma inhaler isn't the same as eating or drinking, and is therefore permitted during fasting. In their view, people with asthma can fast and use their inhalers whenever they need to.
However, other scholars say that the inhaler provides small amounts of liquid medicine to the lungs, so it breaks the fast. They say that people with poor control of their asthma must not fast until good control is achieved. Some people with asthma may opt for longer-acting inhalers so that they can fast. Check with your GP.

Can I swim during fasting?

Yes, but do not drink the water. A bath or shower, or swimming, has no effect on the fast. However, no water should be swallowed during any of these activities as that would break the fast.

Can a person fast if they are getting a blood transfusion in hospital?

No. A person receiving a blood transfusion is advised not to fast on medical grounds. They may fast on the days when no transfusions are required.

I am on regular medication. Can I still fast?

If the medicine needs to be taken during fasting, do not fast. If this medication is required as treatment for a short illness, you can compensate for missed fasts by fasting on other days when you are well.
If you are on long-term medication then you could talk to your GP about whether you could change your medication, so that you can take it outside the time of the fast.
If your disease is unstable, or poorly controlled, do not fast. Those who are unable to carry out the missed fasts later, due to the long-term use of medication, should do fidyah.

Does a breastfeeding woman have to fast?

No. Islamic law says a breastfeeding mother does not have to fast. Missed fasts must be compensated for by fasting at a later date, or fidyah, once breastfeeding has stopped.

Can a Muslim patient take tablets, have injections or use patches while fasting?

Taking tablets breaks the fast. However, injections, patches, eardrops and eyedrops do not break the fast as they are not considered to be food and drink (though there are differences of opinion among Muslim scholars on these issues). Islamic law says sick people should not fast.

Could dehydration become so bad that you have to break the fast?

Yes. You could become very dehydrated if you do not drink enough water before the fast. Poor hydration can be made worse by weather conditions, and even everyday activities such as walking to work or housework.
If you produce very little or no urine, feel disoriented and confused, or faint due to dehydration, you must stop fasting and have a drink of water or other fluid. Islam doesn't require you to harm yourself in fulfilling the fast. If a fast is broken, it will need to be compensated for by fasting at a later date.

Can I fast while I have dialysis?

People on peritoneal dialysis must not fast and should perform fidyah. Haemodialysis is performed about three times a week and causes significant shifts of fluids and salts within the body. Such patients must not fast and should perform fidyah.

NHS chocies

Fasting during the month of Ramadan can be good for your health if it’s done correctly.
 

When the body is starved of food, it starts to burn fat so that it can make energy. This can lead to weight loss. However, if you fast for too long your body will eventually start breaking down muscle protein for energy, which is unhealthy.
Dr Razeen Mahroof, an anaesthetist from Oxford, says there's a strong relationship between diet and health.
“Ramadan isn’t always thought of as being an opportunity to lose weight because the spiritual aspect is emphasised more generally than the health aspect," he says. "However, it’s a great chance to get the physical benefits as well.”

Source of energy
The changes that happen in the body during a fast depend on the length of the continuous fast. The body enters into a fasting state eight hours or so after the last meal, when the gut finishes absorbing nutrients from the food.
In the normal state, body glucose, which is stored in the liver and muscles, is the body’s main source of energy. During a fast, this store of glucose is used up first to provide energy. Later in the fast, once the glucose runs out, fat becomes the next source of energy for the body.
With a prolonged fast of many days or weeks, the body starts using protein for energy.
This is the technical description of what is commonly known as ‘starvation’. It is clearly unhealthy. It involves protein being released by the breakdown of muscle, which is why people who starve look very thin and become very weak.
However, you are unlikely to reach the starvation stage during Ramadan because the fast is broken daily.

Gentle transition
As the Ramadan fast only lasts from dawn till dusk, the body's energy can be replaced in the pre-dawn and dusk meals.
This provides a gentle transition from using glucose as the main source of energy, to using fat, and prevents the breakdown of muscle for protein.
Dr Mahroof says the use of fat for energy helps weight loss. It preserves the muscles and eventually reduces your cholesterol level. In addition, weight loss results in better control of diabetes and reduces blood pressure.
“A detoxification process also occurs, because any toxins stored in the body’s fat are dissolved and removed from the body,” says Dr Mahroof.
After a few days of the fast, higher levels of endorphins appear in the blood, making you more alert and giving an overall feeling of general mental wellbeing.
A balanced food and fluid intake is important between fasts. The kidneys are very efficient at maintaining the body’s water and salts, such as sodium and potassium. However, these can be lost through perspiration.
To prevent muscle breakdown, meals must contain enough energy food, such as carbohydrates and some fat.
“The way to approach your diet during fasting is similar to the way you should be eating outside Ramadan," says Dr Mahroof. "You should have a balanced diet with the right proportion of carbs, fat and protein.”

How do I encourage my children to eat fruit and vegetables?

Encouraging children to eat fruit and vegetables can sometimes be a struggle. However, research has shown that the more fruit and vegetables are available and easily accessible for children ie; chopped up and ready to eat, the more likely they are to eat them. Providing a variety of different fruits and vegetables is one way to encourage your children towards healthy eating habits, however you need to be patient. There is some evidence that children need to try new fruits and vegetables up to eight or nine time before they are liked or accepted. 

As a parent you can help this process by being creative in the way you serve up fruit and vegetables. For example, prepare vegetables in different ways to vary the texture such as raw, microwaved, mashed, baked, grated into a casserole or frittata (like a baked omelette) blended up as a pasta sauce or as a soup.

Fruit juice or fruit drinks should not be considered as a substitute for real fruit.  Fruit juice is often regarded as a healthy choice as it contains Vitamin C. However one small glass (125 ml) of most juices provides a child’s daily requirement for Vitamin C. More than this provides excess sugar and kg that can contribute to weight gain.  A piece of fruit is a better choice than juice.

Easy fruit and vegetable ideas:

             

Try and make fruit and vegetables a part of every meal or snack, for example:

• Top breakfast cereal with fruit

• add chopped or pureed fruit to yogurt as a snack

• make a smoother with fresh, frozen or canned fruit

• As a topping on toast, i.e. Banana, mushrooms, tomatoes

• chop up fruit or veggie sticks for your child’s lunchbox

• In Summer, freeze fruit on a skewer as a snack

• add veggies to a stir-fry, chopped up in meat loaf or a casserole or on a home-made pizza.

Select fruit and vegetables in Season – it will taste better and is usually cheaper than those that are out of season.

MINI PIZZA ROLLS

This is one type of pizza which you can afford to do in the mornings. All you need is a soft roll cut into half, spread both sides with tomato puree, and add which ever filling you like eg: sweetcorn, peppers etc and then grate cheese on to sprinkle Italian herbs and place under the grill for about 5 min. once done let it cool and wrap in foil. Enjoy.

Kid's Lunch Boxes!!!!!

Are you a mother stuck every morning not knowing what to put into your child's lunch box?

Well look no further, every now and then I will be posting a variety of quick and simple ideas that will make your child's lunch box exciting inshallah so keep checking.ayshasamazingrecipes.blogspot.co.uk

HOUMOUS WRAPS
On a tortilla wrap (you can get small size ones or you can use roti if you want it's up to you) spread a generous amount of houmous in the middle of the wrap then layer some grated carrots and thinly sliced cucumbers (these should be sliced in strips, can take skin off if you want), then from one end of the warp start rolling the tortilla until it becomes a wrap and finally wrap in foil to stay fresh and keep its shape.

Don’t limit yourself to just carrots and cucumbers feel free to add anything else your child may like. My kid's just love these wraps.

 Mexican Salad

1 tin sweetcorn drained

1 small green pepper chopped

1 small red pepper chopped

¼ bunch fresh parsley chopped fine

hand full cheery tomato halved

¼ cucumber chopped

mix all in a large bowl

dressing:

in a cup mix 1 tbsp olive oil

1 tbsp balsamic vinegar

pinch of salt and pepper

1 tsp sugar

mix well and add to the salad just before

 Mexican Chicken

1 lb boneless chicken or 1 chicken cut without skin

1 tin cream style corn

1 mug tomato blended

1 med onion sliced

½ green pepper

½ red pepper both chopped

1 tsp chilli powder

1 tsp salt

2 tsp crushed garlic

2 green chilli's halved

2 tbsp oil

coriander for decorations

Add onions to oil and lightly brown, add chicken and cook. Add green chilli, pepper's, salt, garlic and chilli powder and cook a further few min. Then add the tomato tin and wait for it to start bubbling then add the cream style corn and simmer for 5 min, garnish with coriander.