Significance of Ramadan & Eid

Ramadan is the ninth month of the Islamic lunar calendar and is a special time for Muslims. During this holy month of Ramadan, Muslims around the world abstain from food, drinks and other physical needs during daylight hours. It is also a time of reflection, sacrifice, generosity and devotion.

Through fasting and devotion one feels closer to their reator and acknowledges that
everything in this life is a blessing from him

Through fasting one e!periences thirst and hunger remembering those in the world who have
very little to eat on a daily basis.

It is a time for generosity and good will towards others "ith self# control, a Muslim practices good habits, speech and manners The bond of sisterhood and brotherhood is strengthened through family and community
gatherings

It is an opportunity to establish more healthy lifestyle habits especially with dietary habits
These e!periences and lessons that are e!perienced during the month of Ramadan should stay with the individuals throughout the year

EID-AL-FITR
$id %l &itr is celebrated on the first day of 'hawwal, the month which is after Ramadan in the Islamic calendar. It marks the end of Ramadan and celebrations continue for three days. It is also a time to give charity to those in need, time for celebration with friends and family. %fter $id prayers, visits are made to families and friends, presents are given to children and everyone (oins in the sprit of festivity.

$lla )umar 'outh %sian +ifestyle oordinator ,ro are -ealth +td $mail . ellakumar/!tra.co.n0 12 3421335-6 147 1899384 ,urvi hhichhia -ealth ,romotion %dvisor ,rocare -ealth +td $mail . ,urvi. hhichhia/procare.co.n0

*anifa *anif Relationship Manager 'ettling In &amily and ommunity 'ervices Ministry of 'ocial Development 12 2737:;3 -ashem 'laimankhel hairman <mma Trust ummatrust/!tra.co.n0

77

HEALTHIER LIFESTYLE DURING FASTING (SAWM)

'pread out your meals after breaking your fast Don=t over eat when breaking your fast 'uhoor at pre#dawn followed by breaking fast at scheduled time. >e!t meal is appro! 4 hours later and supper appro!imately at71.;1pm.

SUH

R (!RE DAWN "REA#FAST6

,lease do eat your pre#dawn meal before you start your day of fasting Toast, ereals like oats 5high in fibre will keep you full for longer time6, high fibre cereals,
weetbi! with yogurt, egg sandwiches with wholemeal bread and vegetables, tuna or chicken sandwich or traditional snacks like upma and powa. % handful of nuts with the breakfast is good "ater to avoid dehydration and headaches during the day is important Remember normally our body can survive without food for days together.

"REA#ING THE FAST

IFTAR ,lease do not eat too ?uickly when breaking your fast 'tart with dates@figs@water@fresh fruit (uices If you have a shake, use yogurts and fruits and nuts instead of ice cream. 'andwiches and fruits are good options. Include tuna@chicken in the sandwich or have a meat curry with roti@wholemeal bread,
wholegrain bread or basmati rice. <se wholemeal naan 'oup including vegetables@lentils@meat %lways trim the fat off from the meat.

DINNER$
Aour ne!t meal BdinnerC what you normally eat. Include salads and more vegetables along with wholegrain bread@rice@wholegrain roti It is very important to have good protein sources like dal@lentils@eggs@meat. Do not forget a small amount of yogurt@cheese and 7 cup of milk daily. +imit fried food to only once a week.

SU!!ER$

44

 % smaller ?uantity as, you do not want to sleep with a heavy full
stomach.

+ight snacks, it may be (ust fruits if you have a good dinner. Aou can have 4 rotis@bread@ D cup rice with some vegetables followed by fruits Milk and banana shake.

The will power for fasting comes from the mind. "e may not do enough activity during the fasting time so we use less energy. 'o do not e!ceed the E$nergy In=. Ene%g& In is the food you eat and the Ene%g& '( is e!ercise or activities you do.

HEALTHY A)TI N IDEAS Try to be active ;1 mins daily for at least five days a week. "alk the children to school if near by or park the car further away when you drop them, and
then walk the rest of the way. ,ark cars further away at work and walk to work. "alk to the local supermarket if nearby. Facuum the house. Gther house cleaning that increases the heart rate like dusting. "ashing etc. Ho for a walk for fresh air, this will help with fasting. Do lower body e!ercises so you still do a little e!ercise. +ike abdominal e!ercises. ,raying is a light form of e!ercise

SELF REFLE)TI N Aour fasting is also with the mind. Aou believe in the fasting and the reason for this. Aou also have the control and the power to decide how your health should be. Make good choices so you look after your self so you can have many years to look forward
for fasting, being with your families, watching your children and grand children grow up. The opportunity of foods available to us in this country is unlimited. "e don=t have to eat all the foods everyday. Make wise choices. %dults try to have good healthy food around more often in the home so it is easier to access for the children. Remember some people may look thin but may have harmful fat around their internal organs. Gur 'outh %sian, Middle $astern and %frican communities are at risk of heart disease and diabetes and we need to reduce our intake of fatty, fried and sugary foods.

ALHAMDUILLAH AFTER A GL RI US M NTH TIME F )ELE"RATI N

F FASTING* EID AL-FITR IS A

;;

HEALTHIER TI!S T

# Y UR FA+ URITE EID DISHES

Trying cooking with less salt, sugar and saturated fat such as ghee 'pices and herbs such as Haram masala, fresh lime, pepper, chilli, coriander, parsley can be used instead of salt to add flavour to your favourite dishes 'nacks like samosas and pastries can be baked in the oven by brushing or spraying them with oil and bake till crisp and brown Hrill or stir fry vegetables instead of frying To retain vitamins and minerals in the vegetables do not overcook. <se wholemeal flour for making breads, naans and trying serving your favourite dishes with brown rice

%dding chickpeas or lentils to meat dishes provides e!tra te!ture and is a good source of protein in vegetarian dishes )ebabs, meatballs, chicken tikka@tandoori, masala fish and spicy steak can be roasted with a brush of oil with a flavouring combining cumin, ginger, chilli, garlic, garam masala, thyme and parsley %dd dried fruits to baklava, kheer and halwa and cut back on cream, syrup and sugar. <se low fat version of condensed milk@cream. <se chaat masala 5a spice mi!6 to spice up a fruit salad Mi! mango pulp with yogurt to make refreshing lassi EN, Y EID WITH Y UR FAMILY AND FRIENDS--------------

$id#ul#&itr or Id#<l#&itr, often abbreviated simply as I$idI, is one of the most widely celebrated festivals in the Islamic calendar and it occurs after the sighting of the new crescent

88

moon which signals the end of the month of Ramadan. $id is an %rabic term meaning JfestivityJ or JcelebrationJ while &itr means Jto break the fastJ. $id is celebrated over a three day period in Islamic countries. It is a (oyous occasion for all Muslims, particularly children. It is a time when Muslims give thanks for the blessings they have received from %llah, celebrate the victory of the forces of good over evil, and forgive their neighbours for old grudges and ill feelings. It is also a time for spreading peace, sharing with others and giving thanks for completing another period of fasting for the month of Ramadan. $id celebrations are marked by fervent preparations within Muslim communities. &amilies decorate their homes, $id cards and gifts are bought to distribute to friends and family, sweets and other delicacies are prepared, and new clothing is bought or made to celebrate the occasion. Kefore the social celebrations begin however, the day begins with prayer. The morning of the first day of $id#ul#&itr begins with an early meal, followed by a special charity in the form of money, food, or produce which is given to the needy or to Islamic organi0ations. Thousands of Muslims around the world then gather at their mos?ues 5usually the largest mos?ues6 or large open meeting sites, and turn towards the holy city of Makkah 5Mecca6 to share in prayers of thanksgiving for completing their fast during the month of Ramadan. %t the end of the morning prayers, families and friends engage in a special Salaat, whereby they visit each other and e!change gifts and greetings.

$+$KR%TIG> G& $ID#<+#&ITR I> TRI>ID%D L TGK%HG %s in other parts of the world, $id ul#fitr in Trindad and Tobago is marked with great sadness and (ubilation. 'adness that the blessed month of Ramadan has ended, and great happiness that the fast has been completed and Inshallah 5Hod willing6 the fast would have been accepted. Muslims celebrate not only the end of fasting, but also thank Hod for the help and strength that they believe he gave them throughout the previous month to help them practice self# control. The $id prayer is recited in congregation in mos?ues or in an outdoor area 5a ground or park6 to accommodate the large numbers who attend this prayer. >ew clothes are bought to be worn to mos?ue for $id prayer and Mehindi or henna is applied to the hands of the sisters.

MM

33