For
some people, the entire month of Ramadan revolves around food. They
spend the entire day planning, cooking, shopping and thinking about
food, instead of concentrating on Salaah, Quran and other acts of
worship. All they can think of is food. So much so that they turn the
month of fasting into the month of feasting.
The Prophet (Sallallaahu Alaihi Wasalaam) said:
“The
worst container to be filled to its utmost capacity is the stomach. It
is enough for people to eat what will suffice to keep them standing, but
if that is not attainable, then one third for food, one third for
drink, and one third empty for air” (Tirmidhi)
By
continuing to eat to the point where we feel uncomfortably stuffed, we
can feel lethargic, sleepy and not as energised for prayer/worship. We
practice complete self-restraint with food while we’re fasting, but
struggle to apply it even partially come Maghrib time.
To
minimise over eating so we can maximise the benefits of the blessed
month of Ramadan here are some tips to help develop a more mindful
approach to eating:
1. Think of the Purpose: One of the benefits of fasting is that it makes you appreciate the blessing of food. Allah (Subhaanahu WaTa'ala) says, “So
eat of the sustenance which Allah has provided for you, lawful and
good; and be grateful for the favor of Allah, if it is Him that you
worship” (Quran, 16:114). Our ultimate purpose in life is to
worship Allah (Subhaanahu WaTa'ala), so food provides you the energy and
strength you need to worship Him with more devotion, concentration and
reverence. As you have iftar every day, ask yourself are my eating
habits hindering me, or helping me increase the ihsan (excellence) in my
worship?
2. Remember the Source:
If friends or relatives shower you with gifts, it is common courtesy to
thank them and show appreciation. Allah (Subhaanahu WaTa'ala) provides
you with sustenance on a daily basis, so remembering Him when you eat is
a thoughtful way to express gratitude. The Prophet (Sallallaahu Alaihi
Wasalaam) said, “Allah is pleased with His slave when he eats something and praises Him for it, or drinks something and praises Him for it” (Muslim).
When you take the time to remember Allah, mindfully and with
contemplation before, during and after you eat – it is more likely that
you will be satisfied with less food.
3. Start Small: Break
your fast with something light i.e. dates and water, then pray maghrib
before having the rest of your meal. That should take the edge off your
hunger, which makes you less susceptible to over eating. If you’re
having trouble holding back, think of Allah’s rewards, “And eat and drink but do not be wasteful, certainly He does not like those who are wasteful” (Quran, 7:31).
4. Hydrate:
Don’t forget to drink plenty of water when you break your fast. You’ll
be less likely to eat too much afterwards because that hunger sensation
(which is often mistaken for thirst) can partly subside with hydration.
The Prophet (Sallallaahu Alaihi Wasalaam) said,
“Do not drink in one gulp like a camel, but in two or three (gulps).
Mention the Name of Allah when you start drinking and praise Him after
you have finished (drinking)” . (Tirmidhi).
5. Share with People:
Ramadan is a beautiful time because it brings family and friends
together, and strengthens the bonds of kinship and brother/sisterhood.
Part of that bond is built when you share food together. Sharing not
only increases the blessing in your food, but also makes you realise how
little you can be satisfied with. Some of the Companions came to the
Prophet (Sallallaahu Alaihi Wasalaam) once and said, “We eat but are not
satisfied.” He (Sallallaahu Alaihi Wasalaam) said, “Perhaps you eat separately.” The Companions affirmed that. He (Sallallaahu Alaihi Wasalaam) then said, “Eat together and mention the Name of Allah over your food. It will be blessed for you”
(Abu Dawud). If you’re at home, make sure you don’t eat alone, invite
people to eat with you. If you’re eating out in a group, partner up with
someone and order a dish together. You will be surprised how filling it
will be. The Prophet (Sallallaahu Alaihi Wasalaam) said, “Food for one person suffices for two, and food for two people suffices for four, and food of four people suffices for eight”. (Muslim)
6. Go Slow:
Eating too much can sometimes be a result of eating too fast. It takes a
mindful, conscious effort to actually slow down your body’s motions
while you’re eating. It will also give your body time to process the
food you ingest and give you time to listen to your body when it tells
you it’s satisfied.
7. Plan Ahead: One
way to avoid over eating is by shortening the meal time and making
simple meals. Every day before iftar, have a plan set that specifies how
you will spend the rest of the night. Every moment is precious in
Ramadan, so bring that to mind often and plan accordingly.
Naiyerah Kolkailah