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Community Community Birdwatchers Blind and flock to Malta, visually P7the only EU P16 impaired country allowing football fans in wild bird hunting, Germany can still enjoy to watch out matches thanks to for rule breakers. tailored commentaries. Friday, June 22, 2018 Shawwal 8, 1439 AH DOHA 33°C—42°C TODAY PUZZLES 12 & 13 LIFESTYLE/HOROSCOPE 14 COVER Does Ramadan end with Eid? Not quite. A doctor’s STORY prescription for a healthy and rewarding life. P2-3 2 GULF TIMES Friday, June 22, 2018 COMMUNITY COVER STORY On the good trail post-Ramadan PRAYER TIME Fajr 3.15am Ramadan has come to a close for another year, but that Shorooq (sunrise) 4.44am Zuhr (noon) 11.36am Asr (afternoon) 2.58pm doesn’t mean we have to leave everything behind. It’s time Maghreb (sunset) 6.58pm Isha (night) 7.58pm for us to become proactive on how we are going to maintain USEFUL NUMBERS the ‘Ramadan lifestyle’, suggests Dr Sakir Thurempurath Emergency 999 Worldwide Emergency Number 112 Kahramaa – Electricity and Water 991 Local Directory 180 International Calls Enquires 150 Hamad International Airport 40106666 Labor Department 44508111, 44406537 Mowasalat Taxi 44588888 Qatar Airways 44496000 Hamad Medical Corporation 44392222, 44393333 Qatar General Electricity and Water Corporation 44845555, 44845464 Primary Health Care Corporation 44593333 44593363 Qatar Assistive Technology Centre 44594050 Qatar News Agency 44450205 44450333 Q-Post – General Postal Corporation 44464444 Humanitarian Services Offi ce (Single window facility for the repatriation of bodies) Ministry of Interior 40253371, 40253372, 40253369 Ministry of Health 40253370, 40253364 Hamad Medical Corporation 40253368, 40253365 Qatar Airways 40253374 ote Unquo Qu te Yesterday is not ours to recover, but tomorrow is ours to very year, the holy month of Ramadan has come to a close for win or lose. Ramadan furnishes us with another year, but that doesn’t mean — Lyndon B. Johnson the opportunity to eliminate we have to leave everything behind. detrimental eating forms Depending on how your month has gone, and gives our overburdened you may have picked up some healthy Edigestive systems a much needed break. habits, or you may have adopted some During this blessed month, the rituals unhealthy ones. It’s time for us to become of fasting, night prayer and reading the proactive on how we are going to maintain Holy Qur’an, purifi cation of wealth the ‘Ramadan lifestyle’. by Zakah on a daily basis can have a Community Editor transformational eff ect on our whole Here’s what to consider keeping beyond sense of well-being and contentment. the fasting month. Kamran Rehmat Many people do not benefi t from it e-mail: [email protected] and do not take this opportunity to purify z Having breakfast regularly Telephone: 44466405 their body, mind and soul. Most people fi ll Breakfast is the most important meal Fax: 44350474 their dining tables with unhealthy foods of the day. It is the brain meal. Waking that contain a large amount of sugar and up early to eat ‘Suhoor’ has (hopefully) The author. fat. prompted you to choose more nutrient- Friday, June 22, 2018 GULF TIMES 3 COVER STORY COMMUNITY dense and fi lling foods to fuel you throughout your fast. Having oatmeal, whole grains and complex carbohydrates and low glycemic index foods are the best way to stave off hunger. Keep it: Make time in the morning to have a meal, and make it a healthy one. People who eat breakfast are also less likely to overeat and choose unhealthy foods later in the day. z Intermittent fasting Intermittent fasting will be continued if we abstain from overeating or avoid dinner at night and when we depend on light food at night. It will give some 12-14 hours of time to utilise the stored fat and glucose. It has huge health benefi ts including increasing insulin sensitivity. z Taking a break from the gym and daily exercise It’s hard to work out while fasting, and even tougher to get in a sweat before 3am or after 8pm. But our anatomy needs exercise; it helps to fi ght depression, obesity and chronic diseases and is an all-in-one remedy MODERATION: Recent studies show that dates have action on satiety centre in brain to decrease the appetite. But in increased quantities it is glucose rich for most of the metabolic health food. Use it moderately, better at the start of the day to decrease the appetite. issues. Kick it: If you fell out of your can agree that the most memorable at Iftar. These snacks increase the recent statistics of Hamad Medical a sweet tooth and must have dessert fi tness routine during Ramadan, part of these meals was the company level of cholesterol and sugar in your Corporation, a large number of Qatari after meals, have three dates instead get back into it as soon as possible. and conversation. Eating with family body. This will increase the risk of and expatriate population are at risk of a dense, nutrition-defi cit piece Start working out two to three times and friends is a great way to share life threatening diseases, including of developing kidney diseases. So try of chocolate cake. Dry fruit can be a a week in gym or do some exercise food and reconnect with one another. cardiovascular complaints, diabetes, to drink 2 to 4 litres of water regularly daily food of single time with enough for 30 minutes at least 5 days a week Keep it: Try to eat at the table hypertension, etc. to avoid dehydration. During this water. and then increase the frequency for more often with your family. Take the diffi cult summer where temperatures optimal health and life. initiative to regularly invite guests to z Keeping spirituality can soar anywhere between z Avoid bad habits your home for dinner. Bonding over We have gone through a training 45-53degree centigrade, consuming Abstain from smoking and z Eating dates before a meal food is an ancient art that never gets session for control of body and soul. 6-8 litres of water may be in order. other bad habits. Fasting requires We all know how luxurious a date old. It’s benefi cial to keep up the soul abstinence from smoking as well as tastes after a long fast. But did you foods such as empathy, kindness, z Frequent foods eating and drinking during the day, know that eating fruits like these z Trying healthy foods taqwa (piety), strength of mind, Frequent intake of foods that and the month of Ramadan provided can also help to start the digestion One of the best parts of Ramadan helpfulness which favours the easy we followed during the nights of an ideal opportunity for smokers to process and moderate how much we is diversifying your own menu and pleasant life. Ramadan can be continued in its quit. Keep away the strength attained eat during a meal? Recent studies by learning about other cultures expanded way of taking 6-8 times of and never give up. show that dates have action on through food. This year, I discovered z Drinking plenty of water frequent and light and unprepared Keep it: Once Ramadan is over, satiety centre in brain to decrease frozen roti skins in my supermarket For weeks, we tried to stay food. if you are a smoker, do not give in to the appetite. But in increased and easy-to-make Indian masalas. hydrated through long, hot days of the temptation of having a cigarette quantities it is glucose rich food. The result was – and still is – truly fasting. Having several cups of water z Eat dried fruits after meals. Continue to replace Use it moderately, better at the start delicious. during Suhoor and Iftar never felt Keep eating those dried fruits that this addictive and toxic habit with of the day to decrease the appetite. Keep it: Changing things up repels like enough to me, and I found myself you made a habit of eating during healthier ones such as exercise. Keep it: Dates and fruits are boredom and helps to challenge us shunning other kinds of liquids in Ramadan. It prevents over eating and delicious any time of the year! in the kitchen, so keep exploring the favour of a cold glass of water. helps early satiety. Establish and maintain the Substitute them with other varieties wide world of food and move towards Keep it: Not only does water Keep it: Dried dates and fi gs are virtuous things accomplished; of fresh fruit for more vitamins and the health side. Food should be for prevent dehydration; it also helps both excellent source of iron, fi bre It is important that the rewards of minerals. body than for taste buds. keep skin clear, aids in digestion, and antioxidants that protect against the month should not slip away. It is Kick it: Many people are always and is generally the healthiest harmful free radicals, which are possible only with z Late-night eating interested in eating oil fried foods liquid we can consume. As per the associated with ageing. If you have 1. Prayers In some parts of the world, 2. Make it a habit. Keep in mind Muslims have had to fast until 9pm that any habit can be changed/ and Suhoor are late-night dinners altered/given up by following a which has become a part of our disciplined regimen for three weeks. lifestyles. And let’s not even get 3. Think about the day every night into the tarawih snacking? Eating 4. Evaluate yourself weekly late at night can be hard on the 5.