White vs brown

White bread vs brown bread

White bread is made is from wheat flour from which the bran and germ have been removed. This is where much of the nutritional bread value is. White bread is lower in zinc, fiber, thiamin, niacin, trace elements and "good" fats and oils. White bread in many countries has to be fortified with vitamins and minerals *by law* during the bread making process. These are usually sprayed into the mix. It's somewhat ironic that the nutrients that are removed from wheat are re-added by this means. Nature provides, we destroy, then add it back in via a man made form.

Once the bran and germ is removed, the flour is bleached using potassium bromate, benzoyl peroxide or chlorine dioxide gas. Potassium bromate is also known as Bromic Acid or Potassium Salt. It's an oxidizing agent, can be fatal if swallowed, is harmful if inhaled or absorbed through the skin and may also cause kidney damage. Benzoyl peroxide is another irritant that can kill animals, birds, or fish, and cause death or low growth rate in plants. Chlorine Dioxide is also a pesticide and even though it breaks down very quickly, it is ranked in the USA as one of the compounds most hazardous to the environment.

So even before the baker adds his chemical magic, there's some pretty solid cons relating to white bread. Another point to note is that anything that needs "refining" requires more energy resources to do so.

By the way, just because bread is brown in color doesn't necessarily mean it's brown bread in the traditional sense of the term, i.e. meaning whole wheat or wholemeal. Check out the ingredients on the bread that you buy and ensure that the first ingredient is whole wheat or wholemeal flour rather than enriched wheat flour or just wheat flour. Enriched/wheat flour is the same type of flour used in white bread. The presence of caramel also is an indicator that it's not true brown/wholemeal bread as caramel is used as a coloring agent. A couple of other ingredients to avoid if possible are fructose corn syrup and partially hydrogenated oil/fats; aka trans fats.

The general rule of thumb is the less ingredients in the bread and the presence of wholemeal flour as the major ingredient, the better it is for you - and the planet.
From: White bread vs brown bread

White rice vs brown rice

The following chart shows the nutritional differences between brown and white rice. Fiber is dramatically lower in white rice, as are the oils, most of the B vitamins, and important minerals.
	Brown Rice White Rice 1 cup 1 cup Calories 232 223 Dietary Fiber 3.32 g 0.74 g Vitamin E 1.4 mg 0.462 mg Potassium 137 mg 57.4 mg Phosphorus 142 mg 57.4 mg Magnesium 72.2 mg 22.6 mg Folacin 10 mcg 4.1 mcg Protein 4.88 g 4.10 g Carbohydrate 49.7 g 49.6 g Fat 1.17 g 0.205 g Thiamin (B1) 0.223 mg 0.176 mg Riboflavin (B2) 0.039 mg 0.021 mg Niacin (B3) 2.730 mg 2.050 mg Vitamin B6 0.294 mg 0.103 mg Selenium 26 mg 19 mg Zinc 1.05 mg 0.841 mg
This chart clearly shows the nutritional superiority of brown rice over white.

From: What’s Not Right about White?

White sugar vs brown sugar

Although a cup of brown sugar has slightly more calories than white, brown sugar also contains 187 milligrams of calcium, 56 mg of phosphorous, 4.8 mg of iron, 757 mg of potassium and 97 mg of sodium, compared to only scant traces of those nutrients found in white sugar. All the good parts – the molasses, the vitamins and minerals – have been removed; there is practically nothing left but carbohydrates and calories.
Now that the days of white sugar being considered a status symbol are long gone, the refining is now done for purely commercial reasons; it allows the sugar to last longer in the warehouse and on the supermarket shelf. Of course, to protect the end user – that’s you – merchants can simply put a “Consume Before:” stamp on the package of unrefined sugar. But that also means a risk for the merchant should the unrefined sugar expire before it gets sold. Ultimately, it’s your health that pays the highest price.

From: What’s Not Right about White?

Bring your resting heart rate down

What is your resting heart rate?

This is a person's heart rate at rest. The best time to find out your resting heart rate is in the morning, after a good night's sleep, and before you get out of bed. The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people. The more well-conditioned your body, the less effort and fewer beats per minute it takes your heart to pump blood to your body at rest.

What is maximum heart rate?
Maximum Heart Rate (Max HR) is the highest number of times your heart can contract in one minute. Max HR is the most useful tool to be used in determining training intensities, because it can be individually measured or predicted.

How to determine maximum heart rate?
You can define your maximum heart rate by
1) having it measured in an exercise test
2) using age-predicted maximum heart rate formulas.

Predicted Maximum HR There is a mathematical formula that allows you to predict your Max HR with some accuracy. It is called the "age-adjusted formula".

WOMEN: 226-your age = age-adjusted Max HR
MEN: 220-your age = age-adjusted Max HR

If you are a 30-year-old woman, your age-adjusted maximum heart rate is 226- 30 years = 196 bpm (beats per minute).

These formulas apply only to adults. The generally accepted error in age-predicted formulas is + - 10-15 beats per minute, which is due to different inherited characteristics and exercise training.

Ideal For	Benefit Desired	Intensity Level (% Maximum heart rate)
Light Exercise	Maintain Healthy Heart/Get Fit	50% - 60%
Weight Management	Lose Weight/ Burn Fat	60% - 70%
Aerobic Base Building	Increase Stamina Aerobic Endurance	70% - 80%
Optimal Conditioning	Maintain Excellent Fitness Condition	80% - 90%
Elite Athlete	Maintain Superb Athletic Condition	90% - 100%

For example, if you want to Lose Weight/Burn Fat: do your favorite exercise at 60%-70% of your maximum heart rate, based on your age, for at least 30 minutes a day, three times a week. To program your Heart Rate Monitor into your Ideal Weight Management Zone, use the Target Heart Rate Chart above.
From: Heart monitors

Qur'an made easy | Taraweeh tips | After death- Reflections Ramadan 26

The Holy Qur'an has many verses that are repeated a few times, either in the same chapter, or in different chapters.
Then why of the favours of thy Lord will you deny is one such ayah, which Hafsa reflected upon a couple of days ago.
The ayah below is repeated 4 times in Surah Qamar:

وَلَقَدْ يَسَّرْنَا الْقُرْآنَ لِلذِّكْرِ فَهَلْ مِن مُّدَّكِرٍ

And We have indeed made the Qur'an easy to understand and remember: then is there any that will receive admonition?

To me, this ayah is very reassuring, especially since I've been studying Arabic Grammar for over a year now, without much progress!
Speaking of that, here are a few tips that help me concentrate in taraweeh and can be applied to any salah(for you Hammad):

• The first step is to go with the mindset that you're going to enjoy the experience. Many people assume it's going to be long, monotonous, slow recitation, etc. All this will defeat the whole purpose and let the shaitan get to you.
• Dress smart (don't go in your pjs), brush your teeth, perfume yourself (not smelling like fried food), eat light, get your coffee or whatever gives you the "punch"- The last thing you want to do is sleep through taraweeh. This adds to making the experience enjoyable. Imagine if the person next to you smelt like biryani or garlic? (as many people actually do!)
• Focus on the tajweed rules. Often, the rules of tajweed help you predict what the next letter will be, and once you get used to it, you'll also be able to predict the next words as well.
• Sh Hamza mentions learning Arabic as a long-term solution, however, use whatever Arabic you do know. When the imam recites a verse with the word "naar" (fire) in it, imagine the hellfire, how hot it will be, and how it would feel to be in that fire. Similarly, learning common vocabulary is very easy. Names and attributes of Allah, nature and creations of Allah from plants to food, condemnations, winning and losing, and many others- visualise them, thank Allah for your blessings, and ask for forgiveness, as appropriate.
• Read the translation before the evening's taraweeh. Whatever you retain will be strengthened through the recitation inshallah.
• Hold a Qur'an with translation- I do it ocassionally, and it always helps me remember the translation. Of course, there's difference in opinion about this.
• Stand with your feet apart. Men do this instinctinctly, but women tend to stick their feet together. Also, take long breaths. This is very helpful.
• There are different ways of placing your arms according to the different schools of thoughts- Either by your side, folded your chest or on your waist. Vary where you place them.
• Get your spot in the first row. This minimises distractions from fidgety people and everything else! Also, it makes you more conscious of the place you're standing at.
• Encourage someone who doesn't generally attend taraweeh to go with you.
• Say salam to the person on either side of you. Often you change rows to fill the gap, so there's lots of people to say salam to. Much as every salah and nawafil is a personal spiritual experience, it's also a congregational spiritual experience. Giving salams or having a quick conversation adds a level to being aware of where you are, and brings your attention to what you are doing, rather than getting lost in thoughts of pending tasks or other worries.
• The best khushoo of course, is to pray with being conscious of Allah (swt). Make dua that Allah (swt) increases your concentration and the ability to focus.

It's the time of the month when everyone is realising how fast it went, the moon's almost disappeared, about being sad, and most importantly, thinking about how they're going to keep up with their good habits, and not go back to the bad ones. At the beginning of the month, everyone talked about how it's a blessing to be able to witness this Ramadan especially because death is uncertain.
After my experience during last Ramadan, I realised that I needed to work on ways to continue earning rewards from Allah (swt) after I die. And our beloved Prophet (pbuh) tells us how to.

Narrated Abu Hurairah (ra)
Allah's Messenger (pbuh) said, "When a person is dead, his deeds are stopped except from three:
Deeds of continuous Sadaqah [well for drinking water, orphanage, etc]

1. (Written) knowledge with which mankind gets benefit
2. A righteous, pious son or daughter who begs Allah (swt) to forgive her/his parents.

[Sahih Muslim, the Book of Wasaya]

Begging Allah (swt) to forgive one's parents is an action anyone can do anytime without any preparation, unlike the other two. So, why delay ensuring you're being rewarded until the Day of Judgement?

Exercising during Ramadan- Q &A

I've received many questions and most people are concerned about the adverse effects of exercising in Ramadan. I discussed the questions with some other fitness professionals, and inshallah here are some brief answers:

1. When is the best time to exercise in Ramadan?
   Depends on your body type, fitness level and previous routine, you want to exercise when you have sufficient energy for it, and you know you'll be replenished soon thereafter. Hence, you can excercise an hour before iftar, or 2 hours after iftar, before or after taraweeh, or before suhoor if your schedule allows you to wake up that early.
   
   It's also a good idea to stretch your arms and legs before and after taraweeh if you are not used to long periods of standing.
   
   I would recommend exercising after you break your fast. It is not advisable to exercise while you are fasting because you are unable to replenish your water losses or your "fuel" losses. Your body increases its demand for glucose when you exercise, if you don't have enough glucose you can experience hypoglycemia (low blood sugar). To treat this you must ingest some fast acting sugar (i.e. juice) which you cannot do, when you are fasting. Low blood sugars can result in loss of consciousness and is very serious. That's why if you do exercise in Ramadan do it after you have eaten.
   
   
2. What type of workout can I do?
   You can do from light to moderate to heavy exercises, whether it's yoga, pilates, aerobics or even muscular conditioning.
   
   
3. Is it safe to exercise in Ramadan?
   Yes! The major battles during the time of the Prophet (pbuh) were fought in the month of Ramadan. Of course, the sahabas wouldn't fast then, but think of the state of an Ummah that's fasting and their soldiers are at war. Pretty fit I must say!
   
4. Someone was just trying to tell me that working out while im fasting (as ive been doing for two days because of the complete lack of time anywhere else in the day) is detrimental, not productive. Is that true?
   If you do not feel dizzy, then you can continue your routine.
   
   
   
5. How do we keep fitness levels and our physique in check during the fasting month of Ramadan?
   By visiting the sick, feeding the poor, following funerals, helping people, performing wudhu and other such acts. This preserves strength, good health, firmness of the heart and body and extracting unwanted residual substances that accumulate in the body. Have a holistic approach.
   
   For the hardcore bodybuilder and the fitness enthusiast who wants to keep his/her physique in check, this means that while you won’t be able to pack on any serious muscle mass or make any outstanding progress towards your goals, you will be able to MAINTAIN most of what you have gained so far. So use this month of fasting to get comfortable with your body, your food intake, and hopefully, though not 100 percent - you’ll be able to maintain your fitness level at where it is today. Once the fasting month is over… then, you can go all out once again. Hitting the gym hard the day fasting is over may be a bit dissapointing as you will notice that you wont be in top form, but it will only be a matter of days before your muscle memory kicks in, and you’ll be exactly where you last stopped.
   
   
   
6. What are some of the duas we can read for health in general?
   It's as simple as asking Allah (swt) for good health :)
   Also ask Allah (swt) to remove distress, grief, incapacity, laziness, miserliness, cowardice, the burden of debt and from being overpowered by men.
   
   
   
7. Can pregnant women pray taraweeh?
   I'm sure they can pray taraweeh if they feel upto it. However this is a question for a scholar if you want to go in detail. I will just list the benefits of exercising (which of course is different from taraweeh) for pregnant women:
   - Improves posture
   - Reduces the chance of back pain and general soft tissue stress
   - Increases energy levels
   - Increases confidence, self-esteem and well being
   - Helps to balance the energy/caloric intake and output
   
   
   
8. Can I do cardio while fasting?
   Yes. In fact it's good for your heart in general. Some of the benefits are:
   - Reduces the risk of cardiovascular diseases
   - Reduces every day stress on the heart and the circulatory system
   - Increases the size and strength of the heart muscle
   - Helps to keep the resting blood pressure normal
   - Decreases resting heart rate
   
   
   
9. What dua can I make to improve my eyesight?
   The ayah from the Qur'an:
   فَكَشَفْنَا عَنكَ غِطَاءكَ فَبَصَرُكَ الْيَوْمَ حَدِيدٌ
   We removed thy veil, and sharp is thy sight this Day! [50:22]
   This is one I know.
   
   
10. When is the best time to have suhoor?
    The Sunnah is to delay it until just before fajr. Have a healthy meal, chew slowly and well with lots of liquid.
    
    
11. I'm not sure about eating habits in Ramadan because of my busy schedule, how should I eat?
    There are many meal plans that you can adopt, but you have to plan it in advance- Do your grocery in bulk so that you know what you will be eating, and be consistent. Follow the food guide. Drink lots of fluids to flush out the toxins. You can find a sample menu here.
    I also recommend using black seed, honey, olive oil in your diet, as all of these have shifa (healing) in them as taught to us by the Prophet (pbuh).
    
    
12. What general health advice can you give for Ramadan?
    Personally I think the best thing you can do to your body during Ramadan is to expel as many toxins as possible. Drink as much liquid as possible. Most people don't drink enough liquid to flush out the toxins.
    Before taking a shower, use a dry skin brush. Follow the tips by Dr Gillian McKeith here.
    
    
13. I'm looking for a Ramadan exercise plan.
    Ramadan is not just about exercising, you have to maintain a balance of spiritual worship and attending to worldly needs. As such, your overall Ramadan plan should contain components of everything you'd like to achieve- from reading Qur'an to how much weight you'd like to lose. Make a chart on Excel or on paper and write down what you'd like to achieve for each week. Exercising is not independent from eating- You have to make sure you're eating moderately, drinking lots and healthy.

Read previous post: Ramadan and Exercising

Please, if you need the sources, let me know. They were just too many to list!

Ramadan & Exercising

Ramadan starts in a day or two!
Alhamdulillah today you can find everything you need to know about Ramadan on the internet- from dietary habits, personal development plans, charity programs to lectures, iftars, recipes, and much more!

In Ramadan, some lose weight, many others gain weight. Most people's eating habits go out of control. For those people for whom Ramadan has become a cultural practice- hosting iftars and other social engagements keep them from focussing on themselves during this blessed month.

One of the activities people leave out in Ramadan is exercising (that is, if they were exercising earlier). I did a bit of research after connecting with a few professors globally, and came up with a simple diet and exercise plan for Ramadan.

First, a few facts:

• Studies done on physically active and sedentary Kuwaiti men indicates that during Ramadan fasting, cardiovascular adaptation to conditioning is adequate in the more physically active group. Body fluid balance was better maintained in active than in sedentary subjects.
• At the end of Ramadan, significant increases in osmolarity, sodium,and bicarbonate, and a decrease in serum iron were noted in sedentary but not in active subjects.
• The same study concluded that energy balance is well maintained during fasting both in sedentary and in active subjects. Metabolic adaptations during fasting result in lower exercise ratio due to increased lipid usage. Deficits or redistribution of specific micronutrients (iron, vitamins) may account for reductions in serum iron and platelet counts, particularly in sedentary subjects that need to limit intake to maintain body weight. ¹

Is there any reason to bother exercising, despite the benefits, when there's so much going on in Ramadan, and not enough time?
Our bodies are not designed to react or change over night, they take time. After years of bad posture a person may end up with a chronic bachache. Similarly, years of bad eating can cause low energy levels, slouchiness and dissatisfaction in life.
Ramadan is the best time to fix all these metabolical problems with your body, if you really want to. And it can be quite simple.

Here's a simple sample diet plan ²:

Iftar (as early as possible)

1. Before praying: 2 Dates (dried dates) with a half cup milk.
2. After praying: a serving of cooked vegetables (ideal is steamed cooked vegetables) and green salad with lemon juice. A vegetable soup serving can replace the cooked vegetables option.
   Poultry (half a chicken) or meat (two pieces) or fish or tuna are also recommended.
3. Drinking a cup of fresh juice.

Between iftar and suhoor

1. Fresh fruits such as oranges, gauva, dates, apples, pears etc...
   Or
   A small piece of oriental dessert with moderate amount of honey syrup and low in fat.

Suhoor: (Best 15-30 minutes before fajr prayer)

1. Four tablespoons of fava beans with lemon juice and/or olive oil.
   Or
   One boiled egg (try to avoid egg yolk if you are over 40 years old)
2. A cup of milk or yoghurt
   Or
   A bread loaf plus a slice of cheese.

Exercising

If you are not used to exercising, then working out just before taraweeh for 15 minutes will give you the energy you need for the prayers. Also focus a lot on walking and stretching. Drink lots of water.

Here's what I suggest:

• 5-9 min cardio
• 4-6 min muscular conditioning
• 2-3 min stretching/cool down

If you wish to save time, do some jumping jacks and other cardio exercises before leaving home. If you walk to the masjid, that's great. Otherwise, park your car at enough distance from the mosque so that you can get 5-10 minutes of walking. Then, enter the masjid, pray your 2 rakats for greeting the mosque and do some light stretches as you wait for the salah to begin while doing continual dhikr in your mind.

If you exercise cardio regularly, then you can try a workout 45 min-1.5 hours before eating. If you're into weight training, exercising while fasting might make you dizzy, so it's best to switch to exercising just before taraweeh.

How's that?

Recommendations/Warnings

• Do not sleep except after one and a half hours following suhoor.
• Do not forget to brush or Miswak (tender neem tree branch, Azhardicta indica or other appropriate plant in a country, about 1/4-1/2 inch diameter and 6-8 inches length, tip partially chewed and made brush like). Brush your teeth before sleep and after sahur. Brush more than two times or as many times as practical.
• You shouldn't exercise after eating unless it is approximately 2 hours later.³
• Do not eat too fast.

And here are the regular set of suggestions for what to avoid⁴

1. Intake of high sugar (table sugar, sucrose) foods through sweets or other forms.
2. Spicy foods( I know it's hard)
3. Caffeine drinks such as coke, coffee or tea. Caffeine is a diuretic. Three days to five days before Ramadan gradually reduce the intake of these drinks. A sudden decrease in caffeine prompts headaches, mood swings and irritability.
4. No smoking
   

Drop me a note if you need more ideas on diet and exercising for your schedules. Please note this advise is NOT for pregnant women.

---

References

1. Jasem Ramadan PhD, Girma Telahoun, MIST, Naji S. Al-Zaid PhD and M. Barac-Nieto MD, PhD a Department of Physiology, Faculty of Medicine, Kuwait University, Safat, Kuwait
2. Dr. Tarek Rushdi, lecturer in Cairo University's Faculty of Medicine
3. Dorothea Pitt, CanFitPro PRO
4. Mohammad Zafar A. Nomani, PhD, RD, Professor of Nutrition,West Virginia University

Further reading:

• An excellent article by Dr. Nomani: Diet during Ramadan
• Fighting Ramadan kilos by Hannah Rashdan
• Exercising During Ramadan by By Mohd Shazly Khan
• The Fasting Month of Ramadhan - Keeping your Fitness Levels and Physique In Check! on The Daily Muscle

Tied to be fit- Of Shoes and Laces

Still tying your shoes just the way you learned in kindergarten?

Maybe it's time to try a new technique. Many problems in athletic shoes can be solved by adjusting the lacing pattern, says Tom Brunick, a footwear expert and director of the Athlete's Foot Weart Test Center.

Below, you'll also find link to Ian's Shoe Lace Site for more details and images.

After you've chosen the best shoe for your activity, he says, "try customising the fit with these techniques":

Problem 1: High instep

Skip the criss-cross technique and tie laces at the tongue of the shoe.









Problem 2: Wide forefoot

Skip the criss-cross at the widest point of foot.









Problem 3: Heel slips in shoe

Use a criss cross lacing pattern, and use a loop-lacing technique on the last eyelet if the shoe heel feels too wide for your feet.










Problem 4: Narrow foot

Use a loop-lacing technique to double the laces over the midfoot area.











Loop Lacing Lock

Stick each lace end back into the same hole it just exited, leaving a small loop on the top side of the shoe. Now thread each loose end through the loop on the opposite side, pull to create a super-tight closure.






Ian's shoe lace site explains this in detail with images.

Pictures from Runners World

Essentials of a Personal Gym

Often, starting an exercise routine for the first time is just a matter of acquiring the right equipment for use at home.

Contrary to popular belief, a home gym doesn’t have to consist of a large, expensive multi-station weight machine and an equally pricey stationary cardio machine like a treadmill or elliptical trainer. In fact, you can get an equal – if not better – workout with inexpensive, portable equipment.

Start out with a well lit space big enough for you to lie down. Here's a short list of equipment you'll need:

1. Exercise mattress: If your floor is not too hard, you can replace it with other types of mats.
2. Free weights: You can find a starter set of dumbbells with 5, 8, and 10 lbs weights that come with their own, easy-to-store weight rack.
3. A Good Exercise Book: None of this equipment will do you any good if you don’t know how to use them safely. Please make safety your priority and understand how your muscles work. An excellent book is: Strength Training Anatomy published by Human Kinetics [They're definitely an industry leader in the field of fitness]. This book has lots of exercise moves with different equipment, but you can generalise the moves and perform them without the machines. More importantly, the book has diagrams for all the muscles used for each exercise and lots of safety techniques.
4. Music: If it helps motivate you. I've found music quite useful during work outs, but here in the UAE, many exercise classes do not use music at all. Besides, the best thing to do would be to replace music with remembrance of Allah (as suggested by Majid who's a CanFitPro Personal Trainer Specialist and a Nutrition and Wellness Specialist)
5. There are other equipments you can add as you get comfortable and build a routine: stability ball, skipping rope, balance board and resistance tubes. All of these are quite effective and have innumerous benefits.

Some Tips:

• Keep 2 bottles of water and a towel nearby.
• Make sure you drink water every 10-15 min of work out.
• If you're doing cardio, it's best to do them in your shoes to reduce the impact on your knees.
• Also, keep a gap of 1-1.5 hours min before and after meals to exercise.
• Please raise any health concerns you may have with your doctor before beginning a exercise program.

For my work outs at home, I just use:

• water
• a mattress
• appropriate clothing
• shoes
• music
• and of course, a timer

The next thing I would add would either be a skipping rope (but I fear knocking things over) or resistance tubes.

Beginners should note that because the use of free weights involves more complex body movements, the chances for injury are greater with free weights than with machines. It is therefore important to get instruction and supervision from a certified professional until you become familiar with how to use them.

Next: Of Shoes and Laces

Free Weights vs Machines

Machines:

• If you are new to strength training variable resistance machines are the best because safety is a concern with the free weights.
• Variable resistance machines are good for injured athletes as they isolate specific muscle group and provide more controlled movements.

Free weights:

• Free weights recruit more muscle groups than variable resistance machines. They promote quicker strength gains but they require more balance and coordination than machines.
• They're more versatile since their allow for a greater range of motion.
• They're much cheaper than machines.
• Free weights require the help of a spotter (a training partner or a person who gives assistance to an unsuccessful lifting attempt, which normally occurs when lifting a weight continuously until momentary muscle failure occurs)
• They result in more injuries than machines.

Bottom line: Use equipment that is safe, suits your training needs and convenient.

Watermelon

A few days ago Hammad posted about choosing a watermelon. I thought I'd write up something from the Prophetic Medicine about them.

The Prophet (peace be upon him) said, The hotness of this substance (dates) neutralises the coolness of that (watermelon).

As we all know, the biggest constituent in a watermelon is water. Watermelon works as a cleanser for the stomach and intestines. It is beneficial to eat watermelon when it is warm, but if cold, it’s better to have it with some ginger to offset the harm.
It should be eaten before meals, otherwise it will cause nausea. Some doctors say that when eaten before meals, it “cleanses the stomach and removes ailments”.

Watermelon has always been a good source of vitamins A and C, and provides potassium and fiber.

Scientists indicate that watermelon contains high levels of lycopene-an antioxidant that may help the body fight cancer and prevent disease. Lycopene is found only in red watermelon varieties. In fact, it gives watermelon its red colour, thus, the redder the watermelon, the more lycopene it contains.

It is fat-free, yet delivers 100 percent on the critical energy component found in functional foods.
And watermelon is a very popular base for smoothies! :)

Best Drink Recipe Ever

My friends know about my smoothie craze... some of the best "smoothie"-days were those on our way to Shariah program in Kahkashan's car :D
There are some good combinations that will always work- healthy, colourful and just the right blend, such as watermelon-blueberries or strawberry-banana..mmmmmm!

This is a drink recipe that my mother taught me. It's the yummiest thing I've ever had, and it's extremely nutritious (first thing in the morning),very filling and excellent for the heart, brain and provides energy. She read about it in her version of the Prophetic Medicine (Tibb-e-nabvi) in Urdu.
And as you know, the most important (and only) kitchen appliance for making smoothies is a blender.

...
There, you have it :)

Sorry guys, I had to remove it because this recipe is going into a book inshallah!

Creating a hydration plan for a better workout

Research suggests that as little as two percent dehydration can cause a drop in endurance, and conversely, exercsies who drink fluid may go 33% longer in training then exercisers who don't drink anything.

So, here are a few tips for staying well-hydrated during a work out:

1. Drink fluids every 15 minutes during your workout
2. Think of fluids as a part of your gym equipment.
3. If you don't like the taste of water (and I can't imagine anyone who doesn't) try a lightly flavoured beverage, such as Propel Vitamin Supplement.
4. Weigh yourself before and after the work out. The amount of weight lost is the amount of sweat you've lost from your body, it's not fat. The Gatorade Sports Science insititute has an equation to calculate hourly sweat rate:
   SWEAT RATE EQUATION
   Weight lost during exercise (in ounces) +
   Fluid consumed during exercise (in ounces) =
   The amount (in ounces) you should be drinking to replace sweat loss
   -> A good rule of thumb is: 7-10 "gulps" every 15 min of exercise
5. When active, don't rely on thirst alone. Drink before your scheduled exercise and afterwards as well to keep yourself long hydrated.

Here's a good article: Eating for Exericse And here's another one: Are you drinking enough water?

How to find a gym & the basics of muscular conditioning

A few weeks ago one of my friends was telling me his dilemma when he goes to a gym. When he walks into one, he doesn't know a thing about the equipment, and does what "people tell me to do. I know squat about muscular conditioning".
I'm a trained fitness instructor, but I know I'd feel the same way walking into a gym because I don't like machines. I prefer free-style aerobics or other group exercises where you are not dependent on equipment.
Nevertheless, gym machines have been developed by industry experts and definitely have a lot of value in them. There are machines for anything you want to do- from curls, presses, extensions, pull downs to running.

I was going to type this all up, but I found an excellent article online on How to Find a Gym. Here are some of the points from it, but I encourage you to read all 5 posts from: http://www.60in3.com/category/series/series-how-to-find-a-gym/

The Beginnings

• Get the right shoes, comfortable clothes
• The first week: Explore the gym and familiarise yourself with it. Even drop in to some of the classes. There are lots of options. Talk to a trainer and ask for gym education and general advice.
• Attend orientation if there is any. Ask for a free workout pass.
• You have taken the first step, don't get discouraged!
• Money: don't go overboard by getting a membership at a fancy gym, if you're just a beginner. Also, proximity is key. If the gym is too far from where you work or live, chances are, you wont go there as often. Many gyms have chains across the city and you can use your membership card between them.

Setting up a routine

• One of the biggest motivators is going with a friend. However, don't depend on your friend completely.
• Variety: You want to be able to workout all the parts of your body.
• Intensity: With muscular conditioning, start with low number of repetitions and increase gradually to build endurance. Adding resistance (weights) builds strength.
• It's important to learn how to use the equipment properly. So make sure you take the time to do it. Start with the easier ones, such as cable pull downs, bench presses, and whatever looks easy.
• Keep yourself hydrated! Can't stress this enough
• And most importantly, be conscious of your breathing. Take deep breaths in and out.

Safety

• The technique is very important. Improper use of equipment can cause long term injuries. So you may be working out for a long time and getting into shape, but actually wearing away your knee joint. That's why, when observing people in the gym, watch them for getting familiar with the equipment, but not for the technique.
• Keep your movements slow and controlled. Use the joint's entire range of motion whenever possible.
• Always position yourself properly. Keep a neutral spine and pelvis and tuck your tummy in.
• When doing floor work, keep your back rounded.
• Stretching after muscular conditioning is extremely important. Stretching reduces excess muscle tension in areas such as the upper back.

Time

• Perform 20-30 minutes of resistance training: 2 seconds lift, 2 seconds hold and 4 seconds lowering. 1 set [8-12 repetitions] takes about 60-90 seconds, then rest 30-90 seconds.
• How do you know when to stop? It's recommended that the participant exercise to temporary muscle fatigue or maximal failure (where the lifter can't do 1 more repetition) with good technique, muscle control, and a full range of motion.
• Make sure you give your muscles enough rest after the work out. 2-4 times a week is good.

I hope this is helpful. It's quite amazing how advanced the fitness industry is. There's just so much you can do, so no excuse for not exercising :)

Nutritional powerhouse

"Wanted! A vegetable that will grow in any climate, will rival meat in nutritive value, will mature in 3 to 5 days, may be planted any day of the year, will require neither soil nor sunshine, will rival tomatoes in Vitamin C, will be free of waste in preparation and can be cooked with little fuel and as quickly as a ... chop."
- Dr Mc Kay

Sprouts are rich in vitamins, minerals, amino acids, proteins and phytochemicals, as these are necessary for a germinating plant to grow. They are also rich in nutrients essential for human health.
Advocates of a raw food diet promote the use of sprouting as an effective way to increase the nutrient value, and digestibility, of beans, seeds and nuts. Sprouts are in fact the most nutrient dense food on earth– nutrient density refers to the amount of nutrients per calorie. This is why many people on a low-calorie diet make sprouts and baby greens the mainstay of their diet, especially blended for easier digestion.

Dr. McKay was talking about soybean sprouts. He and a team of nutritionists had spent years researching the amazing properties of sprouted soybeans. They and other researchers at the universities of Pennsylvania and Minnesota, Yale and McGill have found that sprouts retain the B-complex vitamins present in the original seed, and show a big jump in Vitamin A and an almost unbelievable amount of Vitamin C over that present in unsprouted seeds. While some nutritionists point out that this high vitamin content is gained at the expense of some protein loss, the figures are impressive: an average 300 percent increase in Vitamin A and a 500 to 600 percent increase in Vitamin C. In addition, in the sprouting process starches are converted to simple sugars, thus making sprouts easily digested.

If you examine what is happening during germination, it looks like a vitamin factory. Imagine, sprouts are what grow into plants which have the ability to make seeds and then grow into plants again.. and again and again and again... ever-lasting energy!

Here's a great read!

How do you sprout?
I hate to make this really simple, but sprouting is simple!

- Wash your seeds well with fresh water and put them into a glass jar
- Fill with about 2-3 inches of fresh boiled water
- Cover with a cloth held by a rubberband and store in a dark place (preferably an airy cabinet)
- Wash your seeds twice a day, they dont require more than that. Please wash them well
- Watch them grow!
-> Dave shows it with pictures

Please refer to a good website for sprouting charts to get an idea of how long a seed, nut, legume, etc would take to germinate.

F.I.T.T. Training

F.I.T.T. (Frequency, Intensity, Time, Type) Aerobic Training

Frequency: 3 to 5 times per week with day off to rest and to recuperate!

Intensity: 55 to 85% of predicted heart rate (consult with an exercise specialist). ALWAYS – start slowly and build endurance over a long period of time!

Cardio Time: 20 to 60 minutes per session. The time you spend exercising will depend on your fitness level. Build up slowly over time to longer exercise durations.

Type (mode): walking, running, swimming, cycling, hiking, dance, aerobic classes... etc.

F.I.T.T. Strength and Endurance Training

Frequency: For Increased Strength Gain (heavier weights) – 2 to 3 times per week - muscles need more rest! DO NOT EXCEED 3 SESSIONS / WEEK

For Increased Muscular Endurance (lighter weights): 3 to 5 times per week. DO NOT EXCEED 5 SESSIONS / WEEK

Resistance Training Intensity For Strength Gain: Lift 4 to 8 Repetitions / set based on approximately 50 to 80% of your maximum lifting capacity

For Increased Muscular Endurance:15 to 30 repetitions 25 to 50% of your maximum lifting capacity.

Type (mode): Target muscle groups. Don’t waste your time in the gym! Have a plan and stick to it! Select appropriate exercises for the specific muscle groups you wish to train. Train reciprocating (both front and back) muscle groups Balance muscle development throughout all parts of your body.

Time: Allow your body time to adapt – this will reduce muscle soreness, fatigue and potential injury to your muscles! Increase the amount you lift slowly.

Progression and Adaptation: rest between sets or alternate upper and lower body.

Fitness series

I realised I need to update myself on exercise and fitness, and keep myself current with the developments in kenesiology, so what better way than to write about it?
I'll be posting a series of articles... stay tuned!

The Prophet's guidance on staying healthy

Allah (swt) says in the Qur'an, 'And eat and drink but waste not by extravagance' [7:31]

Excess food is considered extravagance, and brings about ailments to the body. These few words are the key to staying healthy. How often have we eaten our full, and then continue to eat, just because of taste? Not thinking twice about what really goes on inside our body. Not thinking about stopping and thanking Allah, that he has given us bountiful, and that we have overcome our desires.
Al-Bukhari narrated in his Sahih:
Rasoolullah (saw) said: 'Two bounties regarding which many people cheat themselves: Health and free time'.
Preserving good health depends on many factors: eating and drinking sensibly, and on utilising one's clothes, place of residence, the air, sleep, being awake, mobility, idleness, relationships in the best possible manner.
Abu Bakr (ra) said that he heard the Messenger of Allah (saw) say, 'Ask Allah for certainty and good health; for indeed, no one will have a better possession after certainty of Faith than good health.'
This statement of our beloved Prophet (pbuh) joined the well being of this life, with the next life.

The Prophet (pbuh) did not restrict himself to eating one type of food. This would be harmful to one's nature. Abu Hurairah (ra) narrates that the Prophet (saw) never criticised a food, even if he disliked it.' If he did not like it, he would refrain from it. Once he was offered lizard meat, that he declined and said, 'No, but this food is not among the foods that my people used to eat, and I do not have an appetite for it', when asked if it's disallowed.
The Prophet (saw) used to especially like eating the arm and upper parts of the sheep. (This was also the part that was poisoned and offered to him).
The lightest part of the sheep is the neck, arm and thigh, and is most easily digested.

The sunnah method of eating involves:
- The food should be beneficial and helpful to the nature
- Light on the stomach
- Quickly digested

Meat, honey and sweets are the best foods and the most beneficial for the body, liver and various organs.
The Prophet (saw) used to eat bread with whatever type of condiment was available- sometimes with watermelon, meat or dates.
Eating barley with dates is one of the wisest decisions.
A lot of the times only vinegar was available, and the Prophet (pbuh) used to praise it.
He also used to eat the fruits of the season. Allah's wisdom has it that every land has it's own fruit, in every season. Eating fruits from your own land is very beneficial.
Fruits should be eaten after the food has been digested, to avoid constipation.

The Prophet (pbuh) said:
'I do not eat while leaning on m side.' He also said, 'I only sit like the slave sits and eat like the slave eats'.
He used to place his knees on the ground and would place the bottom of his left foot on the upper part of his right food in humilty for the Lord. This is the best way of eating.
The Prophet (pbuh) used three fingers while eating. How beautiful. If you used lesser fingers, the food in a bit would not be enough, and if you used all five, it would be more than the stomach could handle.
One final note before I depart- The Prophet (pbuh) never mixed fish and milk, milk and sour foods or two hot dishes, or two cold dishes, two sticky dishes, two constipating dishes, two laxative dishes, two heavy dishes two liquid foods or two types of food that produced the same condition.
He did not eat salty or rotten foods, such as pickles. Also, he neither ate a food when it is rather hot, nor old food that was heated for him the next day.
He did not join foods that cause opposite reactions, such as diarrhea and constipation, dry with fresh foods, eggs and milk or meat and milk, easily digested with heavy foods broiled with cooked foods.
All these types of food are harmful and cause the health to change for the worst.
La ilaha illallah.

Dr Gillain's 20 Super Quick Tips

1. Drink warm water in the morning
   A warm cup of water first thing in the morning (and even better with a squeeze of lemon) goes right through the bowels and cleans the mucus out from the day before.
   
2. Lubricate, don't flood
   Your stomach needs to be lubricated, not flooded. Therefore, drink fluids, juices, perferably water, 30 min away from meals, before or after.
   
3. Chew slowly
   Chewing slowly untill food becomes liquefied is very important. The chewed food will then pass easily through your digestive system with maximum nutrient uptake.
   
4. Eat when calm
   It's difficult to digest food properly if you are upset or have just had an argument.
   
5. Not too hot, not too cold
   Ice-cold drinks weaken the organs. Eating piping hot-foods that burn your palate injure moth membranes, damage gastric stomach lining and degrate taste buds.
   
6. Decorate your plate
   Attractive food will stimulate your digestive juices!
   
7. Rotate foods
   Eating the same thing over and over again can lead to food allergies, sensitivities and intolerances. Eating a variety of food will nourish your body with a broader array of varied nutrients.
   
8. Listen to your body
   Take note of the foods you crave. Walk down the vegetables and fruits aisle and identify what smells good to you. What looks refreshing? What looks healthy?
   
9. Enzymes, enzymes, enzymes!
   Sprouted seeds, raw vegetables, raw fruits, nuts and seeds are loaded with live enzymes, the key to nutrient absorption and vibrant health.
   
10. Break the fast
    Always eat something substantial and healthy for breakfast. This is the time period when your stomach energies are at their strongest, and your digestive enzyme juices are ready to go- fresh fruit, oatmeal, millet or quinoa porridge are all good morning choices.
    
11. Nimble @ night
    Eat your last meal of the day at least couple of hours before bedtime. When you eat too late, you stress and wear out your body. A meal is not digested effectively when you go to sleep on a full stomach.
    
12. Choose cruciferous veggies
    Eat a lot of cabbage, broccoli, brussel sprouts or cauliflower. These will help you detox and energise your blood.
    
13. Drink your greens
    Once a week, make yourself a green juice- That's right, with vegetables. Here's one option, you can experiment with others: 1 carrot, 1 cucumber, 4 celery sticks, 1 fennel stalk, some spinach leaves, a tiny piece of root ginger, a parsley sprig and a handful of alfalfa sprouts (optional).
    
14. Food combine
    Fruit + Meat/Fish = Gas
    Fruit by itself = No gas
    In other words, eat foods together that don't compete.
    
15. Kidney massage
    Kidneys are the most important organs for overall vitality. At the end of each day, treat yourself to a kidney rub. Before retiring to bed, find your kidneys by placing your hands on your back below the waiste, but above your hips. Visualise a warm white light coursing through your body to your hands. Your hands will begin to feel warm as you transfer that heat and light into the kidneys. Massage the kidney region. Then lie down atop a ready-prepared hot water bottle.
    
16. Light exercise
    Any form of regular moderate exercise, stretching, walking, cycling, swimming tai chi- even dancing- will help move lymph, expel toxins, motivate teh blood and revitalise the body.
    
17. Rub a dub
    Before you get into the shower, take a body cloth, soak it into hot water and rub it all over your body, starting with the feet, and working all the way up.
    
18. Skin brush
    Brush your skin with a dry skin brush once a week to get your lymph moving.
    
19. Early to bed!
    The earlier you go to bed, the better you'll feel. The liver and gallblader conduct their detox work generally between 11pm and 2am. If you're not in bed by then, you disturb the natural cleansing process, and as a result, you'll feel sluggish. Follow the sunnah people!
    
20. Just be.
    Take 5 min of your time to "just be". Stop and reflect, before you start rushing for the day. These valuable moments will help to balance your biochemistry for the rest of the day.

Dr Gillian McKeith is the author of You are What You Eat.

Sabr (Patience)

Everyone knows about patience, and everyone has their own remedy for increasing their patience.
I flipped through the book 'Healing with the Medicine of the Prophet (pbuh) by Imam Al Jauziyah, and found a small section on patience. I thought I'd type some of it, since it makes some interesting analogies. Plus, I had a hard time sleeping.

Sabr is one half of faith, as some of the Salaf say, and the other have is praise (and appreciation). Sabr is to faith as head is to body. There are 3 types of sabr:

1. Sabr while performing Allah's commands, so that one does not ignore (or get bored) with them.
2. Sabr with resisting doing wrong by shunning the prohibitions.
3. Finally, sabr with accepting what destiny thrusts upon you as decisions of Allah instead of being enraged at them.

When one has acquired these 3 types of patience, one's patience will be complete and the delight of the next life will be whole. The person has achieved a win-win situation, winning in both the worlds. No person will achieve these great rewards except by passing over the bridge of sabr, just as how no one will enter Jannah unless he passes over the sirat.

Much of the illnesses and the sicknesses that attack the body and the heart are a result of impatience. Sabr is the best preserver of the health of the heart, body and the soul.

And we know from the Qur'an that patience is the tool to achieve success. Victory comes with patience.

Amjad R. M Syed in his book, Islamic Perspective on Prayers and Coping with Sickness writes:

You can practise sabr by:

Not complaining or cursing your fate

Engaging in dhikr

Asking Allah (swt) to keep us steadfast in Imaan

Gaining taqwa by giving charity

Seeking astaghfar (Allah's forgiveness)

Helping others who are in more difficult than ourselves

Reciting, listening to, or contemplating on the Qur'an

Reading, finding out and trying to follow the examples of sabr practiced by the Prophets, Companions of Prophet Muhammad (pbuh) and the favoured servants of Allah (swt)

Always being thankful to Allah (swt) for the good things He has bestowed you

Yaqtin (Gourd)

Source: Healing with the Medicine of the Prophet, translated by Jalal Abual Rub

Yaqtin means gourd or pumpkin, although the word Yaqtin entails more meanings than these two. Yaqtin in Arabic entails every tree that does not have a stem, such as watermelon and cucumbers. Allah said:

و انبتنا عليهِ شجرةً مّن يقطين
"And We cause a plant of gourd to grow over him" [37:146]

The Yaqtin mentioned in the Qur'an is the pumpkin, which is also called Dubbaa or Qar'.

In the Sahihain it is narratedd by Anas bin Malki (ra) that a tailor once invited the Messenger of Allah (swt) to eat from some food that he made. so I (Anas) went with the Messenger of Allah (ra) and the tailor brought forth some bread made from barley and some soup that hd Dubbaa and dried meat. I saw the Messenger of Allah follow the traces of the Dubbaa all around the edge of the pot, which made me love Dubbaa ever since that day."

1. Yaqtin is a type of cold and wet plant and a light food that is easily digested. If the gourd was not spoiled in the stomach before being completely digested, it produces a good mixture in the stomach especially when one eats similar or compatible types of food with it. For example, making mustard and pumpkin produces bitter humor, while eating it with salt makes it salty and with constrictive substances makes it constipate. when it is cooked with Safarjal (quince), it will provide good nutrition for the body.
2. Gourd is light on the stomach, especially for those who do not suffer from phlegm or cold condition. The wetness contained in this plant helps ease thirst and headaches if one drinks its extract or washes his head with it. Also gourd soothes the stomach however one uses it, and is very beneficial for those who have hot temperaments.
3. Also when Yaqtin is kneaded with dough and baked in the oven and then its extract is mixed with some light drinks, it helps cool down fever, quenches the thirst and constitutes a good, nutritious food. If it as mixed with quince jam and Manna, it eliminates bile.
4. When pumpkin is cooked and its juice is mixed with some honey and Natron, it will cause phlegm and acid. If gourd was ground and then the head is bandaged with it, it will help ease the hot swellings in the cerebral.
5. When the gourd rinds are squeezed and the extract is mixed with rose oil and used as ear drops, it will help against hot tumors. Also its rind helps ease the swelling of hot eye infections and against gout.
6. When gourd finds some spoiled mixtures in the stomach, it also gets spoiled causing harmful mixtures in the stomach. In this case, one should treat this condition with vinegar and sour substances.

In general, it's one of the most lightest food and easily digested.

This year's iftar menu

Turkish & Spanish theme
Appetizers
- Courgette & feta fritters
- Pollo en escabeche
- Eggplant salad

Main course
- Gozleme
- Lamb skewers with vegetable rice (Morroccan style)
- Wonderbread chicken casserole

Dessert
-Turkish coffee pudding
-Baked banana in cheese

Drinks
-Milk with rose water
-Strawberry banana smoothie
Tea/Coffee