Staying energized at work during Ramadan

easy and healthy suhoor recipe

With Ramadan approaching, Muslims are getting ready for a month of fasting and special prayers. Since Ramadan falls primarily during the month of June this year, those observing can expect long days of fasting. During the hot summer days, staying energized at work during Ramadan can be especially hard with long work hours.

This will personally be my first year working full time outside of my home while fasting in years. Being out of the house will definitely help the day go by faster, but I am worried about dehydration and overall exhaustion that comes with not eating for an average of 15 hours each day. 

Add in commuting, grocery shopping, cooking, cleaning and oh yah — prayer — time is tight. This year, Real Canadian Superstore and No Frills contacted us to see if we would work with them to help promote the fact that they are truly a one-stop-shop with low-prices for young Canadian Muslims. Plus, both retail grocery chains have re-launched their Sufra brand, completely Zabeeha by hand and HMA certified line of meat products. No more running to 2-3 different places each week? We’re in.

We’ve been posting Ramadan tips and recipes for a few years and here are a few key things we’d like to emphasis this year for staying energized at work during Ramadan:


Stay hydrated

During the Suhoor and Iftar meals, it’s important to drink as much water as possible to keep your body hydrated. During the Suhoor meal, you can also eat salads that have a high water content, like a cucumber or tomato salad that will keep you feeling refreshed throughout the day.

Melons are a wonderful, in season fruit that is also a Sunnah food. Read more here:

Sunnah Foods: Melon

Since hydration is so key, we had a special guest writer, Dr. Ishtiaq Ahmed, Founder of Legeci Health, put together important info:

Staying Hydrated Tips


Protein and fibre in the morning

During the Suhoor meal, it’s important to consume foods that are high in fibre. This keeps you feeling full for a longer period of time. This includes whole grains, oats, beans and lentils. One of our family favourites is a chicken curry made using mixed lentils, Arz brand fava beans and chickpeas that you can find at the Real Canadian Superstore with the rest of your groceries at great prices. Don’t forget the eggs during this meal to give you extra protein.

My favourite recipe for a quick and wholesome suhoor snack are these no bake energy cookies. You can eat this in a variety of ways, and even freeze them ahead of time:

Recipe: No Bake Energy Cookies


Don’t over-exert yourself

If you exercise during daylight hours, it’s recommended shortening the time to save energy and start about an hour before iftar. Then make up for the shortened workout after you break your fast. Consider exercising indoors on particularly hot and sunny days to avoid feeling dehydrated.

Here’s a great article on maintaining your workout routine during the month:

Don’t stop working out during Ramadan


Include more fruits during Iftar

Although this meal happens after the workday is done, I cannot stress the importance of balancing your meals to avoid feeling bloated. Since it’s customary to break your fast with dates, you should also try consuming a light fruit salad during this time as well. Try waiting a while before having the final heavier evening meal so as not to have an upset stomach overnight.

Apples are an all around great fruit to add into your daily meal:

Recipe: Apple Salad


The most important takeaway from all of this is to try to save as much time as possible. With Real Canadian Superstore and No Frills taking notice of the growing Muslim population in Toronto and really focusing delivering a one-stop-shop experience with low-prices for everyone — observing our faith while living busy and active lives has never been easier.


This post is sponsored by Real Canadian Superstore and No Frills, but opinions are our own. We never work with brands we don’t believe in.


By: May 20, 2017

1 Comment

  • Thanks for these great tips! Staying hydrated is so difficult when you don’t have a lot of time to drink. Eating salads like cucumber are definitely worth a try! 😀

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