By Noor Hani Salem

With Ramadan in the midst of summer this year, we need nothing more than hydration and good eating habits to keep us going. However, Ramadan is not only about omitting food and drink from sunrise to sunset. It’s not about sleeping all day and waking up an hour before sunset to prepare a meal. It’s not about indulging all night and sleeping all day. No, Ramadan is a spiritual car wash for our souls. It’s a time to check in on ourselves, omitting desires, and focusing on what we were initially created for: worshipping Allah subhanahu wa ta`ala (exalted is He).

While we focus on our spiritual upbringing, we also need to focus on our physical well-being. Instead of praying Maghrib and rushing to eat, set your intention to eat to nourish your body so that you can stand and pray. In this case, you make eating an act of worship and get rewarded for it, Allah (swt) willing. Set your intention to eat suhoor (the meal before sunrise) to worship and have energy all day. Set your intention to eat iftar (the meal after sunset) to worship and pray during the night. Now, let me share a few tips on what to eat to stay hydrated, energized, and motivated all day long.

1)     Eat dates.

• I personally don’t question any food that was eaten by the Prophet Muhammad ﷺ (peace be upon him) or recommended by him.
  • Anas Ibn Malik radi Allahu `anhu (may God be pleased with him) narrated: “The messenger of Allah ﷺ  used to break his fast before praying with some fresh dates, but if there were no fresh dates, he had a few dry dates, and if there were no dry dates, he took some mouthfuls of water.” [Sunan Abu Dawud]

• Fasting all day means facing difficulties reaching the required daily value for many essential vitamins and nutrients. Dates are known to provide many of these nutrients with just a few pieces:
  • Dates have immense health benefits, including high fiber, potassium, magnesium, copper, and B vitamins.
  • Dates are known to regulate blood sugar, weight loss, blood pressure, cancer, and arthritis. Dates also aid in facilitating oxygen to the brain and the formation of healthy skin.

• Tip: Eat three or more dates at suhoor to give you energy all day. Break your fast on dates and pray Maghrib. This regulates your blood sugar and causes you to not overeat at iftar.

2)     DON’T skip out on suhoor.

• Yes, it’s 4 a.m. and yes it’s going to be difficult, but my number one piece of advice is don’t skip out on suhoor. The Prophet ﷺ advised us to eat suhoor and promised barakah (blessings) in it. Abu Hurairah (ra) narrated: “The Messenger of Allah ﷺ said: ‘Eat suhoor, for in suhoor there is blessing.’” [Sunan Al- Nasa’i]

• Eating a meal before sunrise will give you energy to keep going during the long day ahead of you.
• If you skip out on suhoor, you are putting your body in starvation mode and actually only going to cause yourself to overindulge at iftar.
• So, EAT SUHOOR!
• Tip: Eat a light but nutritious, breakfast-like meal:
  • Try a zatar  or cheese pie with some cucumbers. Tomatoes and a cup of fresh-squeezed orange juice are also excellent sources of vitamins and nutrients.
  • Have nutrient-dense whole-grain toast with almond butter, cashew butter, or all-natural peanut butter. Top with berries or banana slices.
  • Try some quinoa with almond milk, raisins, cinnamon, raw honey, and bananas. It will definitely give you fuel for the day.
  • A bowl of steel cut oats or whole grain cereal and organic milk/almond milk are also great.
  • Don’t forget the dates. 😉

3)     Eat hydrating foods like watermelon, cucumbers, citrus fruit, and tomatoes.

• It’s not only summer time, but we are fasting 17+ hours. Many of us have work and others are taking summer courses. We are going to lack energy and need as much nutrients as we can get from the food we eat. Hydrating ourselves with water-dense foods will keep our bodies from dehydrating in the heat.
• Tip: Other foods with high water content include: lettuce, pineapple, berries, citrus fruit, and spinach.

4)     Drink plenty of water between iftar and suhoor

• Water is the most purifying drink;  it cleans out toxins from your body and prevents you from getting headaches (especially when you’re not drinking or eating all day).
• Tip: Skip the soda! Drinking soda with your iftar will only make you thirstier, and dehydrate your body more than it already is. Drink water with your meal and keep it at hand throughout the night.  Break your coffee and tea addiction.

• If possible, regulate your body to get rid of your caffeine addiction before Ramadan starts. If you are drinking 3-4 cups of coffee daily, and on the first day of Ramadan you don’t drink any, you may get headaches and lack energy.
• Tip: If you really need energy, opt for dates instead. Coffee and tea are known to dehydrate the body even more.

I hope that you find these eating tips helpful! I assure you that making these small changes in your Ramadan and even regular diet, will substantially improve your overall health and fitness.

Abdullah bin Umar radi Allahu `anhu (may Allah be pleased with him) reported that Allah’s Messenger ﷺ (peace be upon him) said, “There is a tree amongst trees, the leaves of which do not wither and that is like a Muslim; tell me what that (tree) can be?” The people began to think of the trees of the forest. Abdullah said, “I thought it could be the date palm tree, but I feel hesitant (to say it).” They (the companions) then asked, “Allah’s Messenger, (kindly) tell us which it can be?” Thereupon he ﷺ replied, “It is the date palm tree.” Abdullah made a mention of that to his father, Umar ibn Al Khattab (ra), whereupon he said to Abdullah: “Had you said that it meant the date palm tree, this statement of yours (would have been dearer to me) than such and such things.” Hadith no.133 (Bukhari and Muslim)

This hadith (narration) contains a parable allowing us to investigate the characters and attributes of a date-palm tree so that we can apply these qualities in our own lives. Islam encourages us to seek knowledge and this hadith motivates us to understand knowledge, no matter how old or young a person is. Knowledge is a gift from Allah subhanahu wa ta`ala (exalted is He) and only Allah gives it to whomever He wills. Haya’ (modesty) is recommended in Islam as long as it does not prevent one from attaining benefit, which is why Umar (ra) wished Abdullah had spoken up at the time.

The hadith also teaches us to think and pay attention; our deen (religion) encourages us to seek knowledge and if a question is asked we should respond accordingly if we know the answer.

I never really thought about the magnificence of the date palm until this hadith was explained to me. This hadith resonates with me as a Muslim living in the West, where my actions and speech are looked at by society through a magnified lens. I am constantly aware of how important my actions are in the public sphere. With the growing isolation of Muslim communities, this hadith contains valuable lessons that we can all implement in our lives.

So, what are the parallels between the date palm and the Muslim?

Firstly, the date palm is one of the slowest growing trees. It can take up to 4-8 years before it begins to bear fruit. The roots of the date palm are nurtured for several years before it becomes strong and firm. When it begins to grow dates, it continues to benefit its environment for generations into the future. As Muslims, we can use this process to understand how we ought to nurture our spiritual selves. We all have to go through a period of absence before we can grow and develop. It takes time and steadfastness to study and learn before we can turn knowledge into meaningful action. How much we have benefitted from our knowledge is externalized by our conduct with others and with our surroundings. Internally, however, Imam Malik ibn Anas (ra) explains, “Knowledge does not consist in narrating much. Knowledge is but a light which Allah places in the heart.”

Secondly, date palm trees do not need a forest in which to grow. They are resourceful in and of themselves. Allah (swt) has given each and every one of us limitless potential, and we should never underestimate what we can achieve with this. Whether we are at the local mosque, school, or work, or with our neighbors, friends or family, there is always an opportunity to help support those around us.

Thirdly, we do not grow when things are easy; we grow when we face challenges. The date palm tree grows in hot climates with harsh conditions. Nevertheless, it is still able to bring benefit to everything around it, from its nutritious fruits to its comforting shade. The believer embodies this idea of benefit. The believer is versatile, and (s)he will keep giving no matter what environment (s)he is in. Therefore, like a date palm, a Muslim should thrive and be a fountain of benefit to society, even in the most difficult of environments and conditions.

Lastly, the date palm has a purpose, just like the Muslim. We should take this prophetic guidance to help motivate us to achieve excellence in our daily affairs in our communities. By volunteering, giving charity, serving others, and upholding good ties with everyone we meet, we will eventually bring nourishment and fulfillment to our own lives and to society. Just like dates, we are society’s super food.

Insha’ Allah (God-willing), this article will help us reflect upon this hadith and be of benefit to all those around us—in mind, body and spirit.

All of the following hadiths (sayings of the Prophet ﷺ) are taken from a summary of al-Shamāʾil al-Muḥammadiyya by Imam al-Tirmidhi and none of them are weak according to al-Albani. ((There are some details regarding this here, but this is not the place to get into them, nor is it the purpose of the article. Suffice it to say that even though the sanad of some of these hadiths may be weak, the matn, or actual text of the hadith, is acceptable.))

Mālik ibn Dinār radi Allahu ‘anhu (may Allah bless Him) said: “The Prophet ﷺ never got full from bread or meat unless he was eating with people.” ((Meaning, unless he was with guests or invited.))

Al-Nuʿmān ibn Bashīr (ra) said: “Do you not have all the food and drink that you want? Verily I saw your prophet ﷺ and he could not even find enough low-quality dates to fill his stomach.”

ʿĀʾisha (ra)  said: “Verily, we, the family of Muḥammad ﷺ, would go an entire month without lighting a fire. It was only dates and water.”

Anas (ra) said: “The Prophet ﷺ never had bread and meat together for lunch and dinner, unless he was eating with people.”

Anas (ra) said: “One time the Prophet ﷺ was brought dates and I saw him eating them while leaning on something because of the severity of his hunger.” ((Meaning, his hunger was so severe that he had to lean on something in order to hold himself up, peace be upon him.))

ʿĀʾisha (ra) said: “The family of Muḥammad ﷺ was never full off of bread made from barley for two consecutive days until he passed.”

Ibn ʿAbbās (ra) said: “The Prophet ﷺ and his family would go to sleep while hungry for several nights because they could not find anything to eat for dinner. And most of their bread was from barley.”

Sahl ibn Sʿad (ra) was asked: “Did the Prophet ﷺ eat white flour?” ((This was the best kind of flour that was used to make bread in his time, peace be upon him.)) Sahl said, “The Prophet ﷺ did not see white flour until he met God.” ((Meaning, until he died.))

Masrūq (ra) said: “I visited ʿĀʾisha and she requested some food for me. Then she said, ‘I do not get full from food except that I want to cry and then I cry.’ I said, ‘Why?’ She said, ‘I remember how the Prophet ﷺ was when he left this life. I swear by God that he never had his fill of bread and meat together twice in one day.’”

O Allah! Send your peace and blessings upon the Prophet Muhammad ﷺ.