How to revive a healthy lifestyle and keep the Ramadan spirit alive

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A Yemeni cook fried "sambusa", or samosa, during the Muslim holy fasting month of Ramadan in Sanaa on May 25, 2018. (AFP / Mohammed Huwais)
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A workers serves a Lebanese Iftar meal at a restaurant in the Babylon Mall in Baghdad, Iraq, on May 26, 2018. (AFP / AHMAD AL-RUBAYE)
Updated 03 June 2018
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How to revive a healthy lifestyle and keep the Ramadan spirit alive

  • Expert opinions on how to maintain a good diet and a healthy body in the holy month
  • Dr. Vivian Mohammad Wahbe, a nutritionist, recommends baking instead of frying food, using whole wheat instead of white flour, low-fat milk and yoghurt, and replaying sugar with natural sweeteners.

JEDDAH: As the holy month of Ramadan is halfway through, Muslim dining tables have been bejeweled with a vast variety of dishes. Along with that comes complaints of gaining weight.

Ramadan must-haves are different in different countries. but they have something in common. As well as delicious, they are also often fried, which causes a lot of trouble. And the most common side-effect of fried food and sugar-loaded drinks is obesity.

Dr. Vivian Mohammad Wahbe, a nutritionist, said: “You can bake things instead of frying them, using whole wheat instead of white flour, low-fat milk and yoghurt. You can replace sugar with natural sweeteners."

She also recommended eating a bigger portion of fresh salad and fruit salad, “as they tend to make the person fell full and have low calories.”

"Consider this month as the beginning, so you control the amount of calorie intake, switching to a healthier lifestyle. Because if you control yourself in Ramadan you can control yourself later.”

RK Fit’s founder and coach Reham Kamal encourages people to exercise whether it is before or after breaking their fast during Ramadan.

“I recommend moving while fasting -- it helps blood flow. I recommend doing light cardio or mid-low intensity exercises an hour before the iftar, because drinking water and replenishing your body with nutrients will aid in recovery, which helps lose fat.” Kamal told Arab News.

“For those doing weight and high-intensity exercises, I recommend they do it two hours after iftar because the body will be well-hydrated and has the fuel to make more effort,” she added.

Another coach, Najm Al-Hashmi, said: “We would advise someone trying to reduce body fat to exercise about half an hour before breaking their fast. They have to eat healthily and well for the glycogen to be restored in the muscle.

“I see that exercising half an hour before iftar is good, but it must be a mid-intensity type of exercise, for example, brisk walking."


Recipes for Success: Chef Aljawharah Al-Salem offers advice and a cereal bar recipe 

Updated 09 January 2026
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Recipes for Success: Chef Aljawharah Al-Salem offers advice and a cereal bar recipe 

DUBAI: At Kimpton KAFD Riyadh, pastry chef and chocolatier Aljawharah Al-Salem is hoping to contribute to a new chapter in Saudi Arabia’s evolving culinary story. One of the Kingdom’s most promising pastry talents, Al-Salem studied at Ecole Ducasse — Ecole Nationale Superieure de Patisserie in France and George Brown College in Toronto. 

She has honed her expertise in French pastry and chocolate in kitchens including Le Meurice in Paris, Hotel X Toronto, and Richmond Station. Today, Al-Salem channels that experience into innovative chocolate creations at Kimpton KAFD Riyadh. 

Aljawharah Al-Salem is a pastry chef and chocolatier. (Supplied)

“Our menus are designed to celebrate Saudi flavors while presenting them in a modern, refined way,” Al-Salem tells Arab News. “We wanted to create dishes that feel familiar to locals but also surprise international guests. You’ll find traditional ingredients like dates, saffron, cardamom, and local honey, but paired with global techniques and presentations. It’s a balance between heritage and innovation.” 

When asked about her favorite dish on the menu, she said: “My favorite is the Saudi Tiramisu. It’s close to my heart because it tells the story of Saudi hospitality on a plate. Every time I prepare it, I feel I’m honoring my roots but also pushing boundaries in how Saudi cuisine can be presented.” 

Here, she discusses her love for olive oil and fatty burgers, and shares a recipe for nut and spice cereal bars. 

When you started out, what was the most common mistake you made? 

Rushing the process. In the beginning, I wanted everything to be perfect and fast, but great food takes patience. Whether it’s proofing dough or tempering chocolate, time is often the secret ingredient. 

What’s your top tip for amateur chefs? 

Don’t be afraid to experiment. Recipes are guidelines, not rules. Start with fresh ingredients, taste as you go, and enjoy the process rather than worrying about the result — especially if you have tiny hands helping you in the kitchen. Cooking together makes the food taste even better. 

Ziya Lounge - Kimpton KAFD Riyadh. (Supplied)

What one ingredient can instantly improve any dish?  

Good quality olive oil. It adds depth, richness, and balance whether you’re cooking or finishing a dish. For us, in the region, olive oil carries cultural as well as nutritional value.   

When you go out to eat, do you find yourself critiquing the food? 

It’s impossible not to notice details, but I try to focus on the overall experience rather than just picking faults.  

And what’s the most common issue you find in other restaurants? 

The most common issue I notice isn’t about flavor; it's about consistency. A dish might be great one day and average the next. Consistency is the true test of a kitchen. 

What’s your favorite cuisine or dish to order? 

As much as I admire fine cuisine, after a long shift nothing hits the spot like a fatty smash burger. It’s the kind of food that doesn’t require perfection, it just delivers pure comfort, and that’s exactly what a chef craves after hours of precision in the kitchen. 

What’s your go-to dish if you have to cook something quickly at home? 

If I need a quick meal, I go for a one-pot pasta — sorry, Italians! It’s fast, comforting, and feeds the whole family. 

What customer request or behavior most annoys you? 

I wouldn’t say it annoys me, but sometimes people come in with a closed mindset — wanting things only the way they know them. I believe part of dining out is trusting the chef and being open to new flavors and experiences. Life is too short to only stick to what you know. 

What’s your favorite dish to cook and why? 

I love cooking saleeq. It’s comforting, deeply flavorful, and brings people together. In Saudi culture, saleeq is often served at big gatherings, so it also feels symbolic of our hospitality. 

What’s the most difficult dish for you to get right? 

Pastry is always humbling. It requires absolute precision and patience. You can’t improvise with baking the way you can with savory cooking, so it keeps me sharp. 

As a leader, what are you like? 

I believe in discipline, but not in shouting. A kitchen should be built on respect and teamwork. I lead by example. If my team sees me as focused, organized and calm, they mirror that energy. At the end of the day, food tastes better when it’s prepared in a positive environment. 

Chef Aljawharah’s nut and spice cereal bars  

Chef Aljawharah’s nut and spice cereal bars. (Supplied)​​

Yield: 10 bars (30 × 40 cm tray, 1 cm thick) 

Ingredients 

• 180 g Rolled oats, lightly toasted 

• 100 g Puffed rice (or puffed wheat) 

• 60 g Puffed quinoa (or toasted quinoa) 

• 40 g Almonds, roasted & chopped 

• 40 g Pistachios, roasted & chopped 

• 30 g Pumpkin seeds, toasted 

• 30 g Sunflower seeds, toasted 

• 30 g Dried cranberries  

• 20 g Candied orange peel, finely diced 

• 2 g Ground cinnamon 

• 1 g Ground cardamom 

• 1 g Fine sea salt 

Binding syrup: 

• 80 g Brown sugar 

• 80 g Local Honey (or date Molasses) 

• 40 g Water 

• 25 g clarified butter 

• 10 g Cocoa powder 

Finishing: 

• 100 g Dark chocolate 64–70% 

⸻ 

Method 

1. Toast cereals & seeds: Spread oats, puffed quinoa, pumpkin seeds, and sunflower seeds on a tray. Toast at 150°C for 10–12 min until lightly golden. 

2. Prepare syrup: Cook sugar, honey, and water together to 113°C. Off the heat, stir in butter paste and cocoa powder. 

3. Combine: In a mixing bowl, combine toasted cereals, puffed rice, nuts, seeds, dried fruit, candied peel, and spices. Pour in the hot syrup and mix well to coat. 

4. Mold: Spread mixture evenly into a 30 × 40 cm tray, 1 cm thick lined with silicone mat/parchment. Press firmly to compact. 

5. Bake: Bake briefly at 160°C for 6–8 min to stabilize the bar. Cool completely at room temperature. 

6. Cut & finish: For home cooks, Cut into 10 bars. Dip bases in melted dark or drizzle across the top then refrigerate to set the chocolate. For professional use, dip in tempered chocolate or place in molds then top it with tempered chocolate. Crystallize at 17°C before unmolding.