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    16Nov, 2017
    Think before you eat! Mindful eating.

    We all eat food. Eating food all across the world is considered as the most crucial part of the day. In few cultures eating food is actually worship.
    Eating is a natural response to the need of our body i.e. to satisfy our hunger. We eat so that our body and mind gets nourished. We feed our body good food so that we can live well and think good.
    But however due to our fast paced lifestyle, our work deadlines and abundance of food around us eating food is becoming mindless, fast and sometimes narrowing down to calorie counting.
    No! this is not what we are supposed to be doing when it comes to eating. Hippocrates, the Father of Medicine once said “Let food be thy medicine and thy medicine be thy food.”
    Such a profound statement with such deep meaning, isn’t it? But how do we make our food our medicine.
    I believe the key to it is “MINDFUL EATING”. Mindful eating is nothing but our ancestral method followed by our grandparents and the earlier generations. It is eating with an intention to nourish ourselves and eating with all our senses actively concentrating on what is in our plate. Experiencing what is in your plate, indulging in the aroma without judging.
    It is to think what you are eating, how much you are eating and why you are eating. Mindfulness in eating goes a long way in making you food conscious and also helps you to stop your unwanted cravings.
    A few tips that can help you practise and master this art are –
    • Create the correct atmosphere for eating. Sit down, relax, make a silent prayer thanking god for the blessing of food.
    • Eat together, this is our ancient practise. Revive it. Remember the good old saying “A family that eats together, lives together”.
    • Keep all distractions away. Make your eating time a no laptop, no TV ,no mobile phone time. Talk with each other.
    • Lay your food in a plate. Taking one thing at a time, little by little. Enjoy the flavour, indulge in the aroma. Look at the food, this has two benefits one that it stimulates your senses and as a result your mouth, stomach start producing the needed juices for digestion. These juices help keep problems of indigestion and acidity at bay and secondly you get conscious of how much you are eating.
    • Chewing the food well. A study shows that a person who chews the food well ends up eating adequate.
    • Eat on time. Our body has a biological clock within. It needs it nourishment time to time. It helps set our internal hunger cycle on track and thus there are less cravings.
    • Strike a balance with all the food groups include little of everything i.e carbohydrates, proteins, fruits and veggies.
    • Keep your food simple and local. Cook what is seasonally available.
    Would like to conclude with a famous quote “To eat is a necessity but to eat intelligently is an art”.

    Dr.Shamaila Khan, a graduate from Mumbai. She is passionate about healthy eating habits and also holds a diploma in Diet and Nutrition.

    13Sep, 2017
    5 Ways To Make Healthy Choices When Shopping For Your Kids

    Source: Huffingtonpost

    FOOD PRESENTED BY TIP TOP THE ONE MIXED GRAINS

    Easy tips for parents. Paul Ewart

    Good nutrition isn’t entirely down to what you do at home — it would be fair to argue it actually starts at the supermarket. Smart shopping is the foundation for healthy meals, after all. If you don’t have the right ingredients in your kitchen then you can’t create nutritional dishes or healthy sandwiches for the kids’ lunchboxes.

    However, while we always set out on the trip to the supermarket with the best of healthy intentions, knowing what to buy and what not to buy can be a confusing task. And even more so when you’re shopping for children.

    But staying on track doesn’t necessarily mean your shopping list has to be all kale, quinoa and gluten-free. In fact, you should be including breads and cereals! Here are five tips for healthier food shopping for little ones, even if you have them in tow!

    1. Always Read The Labels

    According to those in the know, a top tip is to head straight for the ingredients list.

    “Read the nutrient panel and — more importantly — the ingredients,” Accredited Practising Dietitian and founder of Nourishing Bubs, Olivia Bates said.

    “Something with sugar in the first three ingredients is not a healthy choice, ever!” Bates said.

    “One of the biggest issues when it comes to kids snacks and products is parents being fooled by the ‘organic’ tag. Parents assume because it’s organic, it must be healthy. Not true.”

    If you’re stumped then try to find healthier swaps. For example, swap processed spreadable peanut butter for an 100 per cent natural alternative or try a whole grain bread option.

    2. Don’t Assume That All Breads And Cereals Are Bad

    While certain foodie fads would have us believe that bread is bad, it has been a staple in the diets of humankind since Biblical times. With fibre and other important vitamins and minerals, bread is a nutrient packed lunch staple — you just need to choose the right kind.

    “When it comes to breads and cereals, always opt for whole grain options where possible as they are much higher in fibre,” Alex Parker and Anna Debenham, Accredited Practising Dietitians at The Biting Truth said.

    “Whole grains contain B vitamins that will provide children with energy to play and learn. Being high in fibre, they are also more nutritious and satisfying than their refined counterparts.”

    When it comes to cereals, keep a close eye on the ingredients list. Parker and Debenham advised that checking the sugar content per 100 grams is important.

    “Pay careful attention for sugar when shopping for your children,” Parker said. “A good rule of thumb is to look for less than 15-grams of sugar per 100-grams and keep an eye out for the low-GI symbol on packs.”

    3. Use Fresh Fruit To Stave Off Hunger Pangs While Shopping

    We all know from experience how dangerous shopping on an empty stomach is. An empty belly overrides the brain — and the same applies to your kids.

    “Encourage your child to choose their favourite fruit or vegetable to snack on throughout the shop,” nutrition and health coach at hernourished.com, Krissy Ropih said.

    “Some grocery stores provide free fruit for children at the door. If not, just ask at your local store or bring a choice from home.”

    If they’re not hungry when you shop, there’s (slightly) less chance of the little ones trying to persuade you to add some ice-cream to the cart!

    4. Always Choose The Least Processed Foods

    We all know that fresh is best. Opting for fresh products means more nutrients and less preservatives, additives and sugars. A good option is to choose real foods like fruits, vegetables, breads and nuts. If you’re stuck, think of the types of food your grandmother would have bought.

    “How many processing steps has it been through to get from the field to the supermarket?” holistic nutritionist and founder of Holistic health by Lisa Moane, Lisa Moane said.

    If you’re stuck for sandwich fillings for the kid’s lunch boxes, reach for the foods without any product packaging at all: fresh fruits and vegetables. “Make sure to buy a rainbow of colours,” comments Moane. “These reflect the vitamin, mineral and phytonutrient contents.”

    A list can keep you on track — especially if you base it on a meal plan for the week. Focus your week’s menus on wholesome, nutritious ingredients such as fresh and frozen fruits and vegetables, lean meats and poultry, fresh fish, whole grains, and low-fat dairy products.

    5. Avoid Buying Junk Food To Use As A Reward

    Junk food is high in saturated fat, sugar and salt, and is a significant contributor to weight gain — which can put children at higher risk of heart disease and type two diabetes.

    Using junk food as a reward or treat can lead to long term unhealthy eating habits — so hold back when you’re in the supermarket and the little ones are pestering you for their favourite lollies or a bag of chips. At best, it’s a short term solution for keeping them well-behaved during the weekly shop.

    “It starts kids on a path to emotional eating,” Tanya Funcan, co-founder of healthy snack, Funch.com.au said. “They’ll love (junk foods) as they’re loaded with sugar and salt that their taste buds will then crave. Parents can easily fall into the trap of offering these sorts of food as a treat, whether it be to distract them from pain or to reward them.”

    For another way to get added goodness into your supermarket trolley, try a loaf of Tip Top® The One® Mixed Grains. Two slices of Tip Top® The One® Mixed Grainscontributes 35 percent of the 48 grams Whole Grain Daily Target Intake — and the grains are chosen by kids, for kids!

    5Jun, 2017
    2 Simple Saving Schemes: Their Pros & Cons

    The Savings circle: This type of savings involves a group of people, it must consist of two or more people, the maximum number has never been set yet but experts recommend you keep the number of people below 20. Basically it involves people setting up a fixed monthly amount which everyone must contribute, a total amount must be reached which is the principle and then one of the members takes the total of the money on a monthly basis, for example say that X, Y and Z have decided to do the circle, they each agree to an amount of 150 a month, at the end of that month X will take the total of everyone’s contribution, then the following month Y will do the same and then finally Z, the process will repeat itself going round in a circle just like a merry-go round

    The Pros

    The saving circle scheme is seen as a social saving initiative, it is presumed to have an economic social impact as it involves many people and gives equal saving opportunity. It is greatly appreciated in women financial circles and seen as a tool for women financial empowerment

    It is definitely worth noting that once one’s chance is reached, it feels like you’ve hit jack pot, a large sum of money coming in all at once is a great financing opportunity for possible investments. Definitely a plus

    The waiting game can get tedious but on the flip side, waiting can actually give you time to do enough research for potential investments or carefully think out how you’ll spend the money coming in so embracing the waiting is a plus.

    The cons.

    If you are not patient, the waiting as previously mentioned can get tedious. Depending on how large the group is and what position you are in the queue, patience is definitely a virtue you need to bring in this savings game.

    Usually and commonly, a fixed amount of contribution money is expected from each participant on a monthly basis, and failure to do so might involve a penalty as most circles set up rules to regulate the savings game.

    Traditional saving at home: We commonly know it as a “piggy bank” but it doesn’t necessarily have to be one. Basically we need an object where we can put small notes or pennies in and it should not be able to be opened easily.

    The Pros

    Saving at home especially with the kids creates financial literacy at such a young age and parents can teach their children hands on the importance of saving.

    Families that save together stay together, what I mean is it’s an activity that will create a bond, and families need that, bonding activities that will mean quality time together.

    The number one criterion for this saving is that money should easily enter but not be physically easy to remove. This is very important in curbing down on temptations to remove money that has been strictly allocated for savings.

    It can come in handy during emergencies, no one loves anything more than knowing you have money kept aside for that unfortunate sudden trip to the hospital, better prepared is better equipped

    The cons

    It is honestly not a viable source for huge financial investments. This is a family hands on activity, if you are looking to save for a business, then this is not for you. The little money saved is definitely a downer buy hey, memories and bonding is worth more than anything right?

    Those are two wonderful ways to save that is a little close to home and easy to understand, implement and begin so… which one suits you?

    Fatima- She is a Business Administrator with specialization in Accounting/Health Services Management. Her specialization in Bsc Accounting/BBA Health Management make her knowledgeable in Business Administrative Management functions coupled with understanding of Health services Management and Public Health issues.

     

    31May, 2017
    Search Your Sunnah Remedy

    Prophetic Remedies are always the first option for us to look into natural sources of healing. We often end up getting worried and confused over the various types of healing through food, when and how to eat them as there are a few food that should not be eaten together. Yes, this is true! We should be aware of what type of fruits or vegetables should be eaten to treat or to maintain our bodies because they carry healing properties for specific conditions too. Prophetic remedies have been the source of non toxic, no side effects form of nutritional treatments for many conditions since the ages. Search here for your symptom and get an immediate result for your remedy with a supporting authentic hadith. Its Fantastic! http://themuslimahnetwork.com/sunnah-remedies/sunnah-remedies-table/

    30May, 2017
    9 Tips for Healthy Ramadan

    It is that time of year again where Muslims around the world fast from sunrise to sunset.  Ramadan is a month of self-discipline and reflection.  It is also that time of year where we indulge more in food from buffets to invitations and the wrong foods! Worse yet, in Ramadan food waste increases by 55%!

    While I know I can’t change the habits of eating around this holy month from the love of fried sambosak to the sweet qatayef and the endless buffets. I will say one thing –be mindful of what and how much you are eating and how it will affect you or the environment.

    The prophet (s.a.w )said ‘A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.’

    Avoid these common Ramadan habits and stay healthy with these tips!

    • Avoid fried foods – yes that means the daily habits of eating the good old sambosak and spring rolls needs to stop. You could have it occasionally and explore ways to prepare it in a healthier way i.e. baking
    • Avoid soft drinks, juice concentrates and fruit flavoured powdered drinks which usually contain high fructose corn syrup – a refined artificial sweetener which has been linked to diabetes and obesity. Instead enjoy freshly squeezed juices and water
    • Replace iodised salt with Himalayan salt, celtic salt or sea salt instead and avoid using it excessively.
    • Replace “vegetable”oils (sunflower, canola, vegetable ghee, and margarine) with butter, extra virgin coconut oil, animal ghee, cold pressed olive oil, avocado oil. “Vegetable” oils are pro-inflammatory and have been linked to a long list of diseases from diabetes to infertility.
    • Avoid any foods products with labels- low in fat, no fat, light, sugar free, fat free products– most of these foods have added artificial sweeteners like aspartame, sucralose, saccharin etc all which stimulate the storage of body fat and increase carbohydrate cravings! Remember it is not the fat that makes you fat, it is the sugar that makes you fat!
    • Replace white flour (found in bread, roti, pasta etc) with wholewheat, besan/gram (chickpea) flour, spelt, rye, buckwheat. Refined grains will get converted in the body as sugar and will cause surges in blood sugar and insulin levels leaving you fatigued! Whole – unrefined grains on the other hand are full of fibre slowing down the absorption of sugar in the bloodstream.
    • Avoid the commonly used chicken stock cubes. These small cubes are packed with salt, monosodium glutamate (MSG), sugar, hydrogenated vegetable oils and preservatives. Instead use organic bone broth (beef or chicken available at organic health food stores), home-made stock, spices and fresh herbs (rosemary, thyme, sage, basil etc)
    • Avoid tea, coffee and soft drinks during suhoor time. These caffeinated beverages are diuretics (stimulates urination) which may cause dehydration.
    • Avoid canned foods – they contain a toxic chemical known as BPA (Bisphenol A) which leaches into our foods. Canned food also tend to lose most of the nutrients, frozen is a better option.

     

    The prophet (SAW) said: “The best Suhoor for the believer is dates.

    At suhoor avoid any processed and refined “foods” they will only cause an increase in your blood sugar levels leaving you fatigued throughout the day. Processed and refined foods include things like biscuits, chips, white flour, white sugar, vegetable oils, fruit juices, soft drinks and most packaged “foods”

    When making suhoor pre- preparations are essential to ensuring you will get good quality nutritious meal sorted without the rush!

    Breakfast (suhoor)

    • Birch murseli – the base of this wholesome breakfast is uncooked oats, yoghurt and honey. Add your favourite fruit, chia seeds, flaxseeds, shredded coconut and nuts.
    • Smoothie – yoghurt or milk of your choice (almond, oat or rice milk), fruits, chia seeds, honey, avocado
    • Nut butters (macadamia, almond, cashew, brazil nuts) with rice cakes or wholewheat bread
    • Unprocessed oats – cinnamon, almond milk, sunflower seeds, apples
    • Omelette – zucchini, mushrooms, leeks, capsicum, pumpkin, broccoli, cheese
    • Dates filled with cashews, walnuts, almonds, pistachios
    • Boiled eggs with olive oil
    • Indian vegetable gravy with wholwheat roti
    • Fruit bowel with yoghurt, honey and seeds

    The prophet (s.a.w) would break his fast with ripe dates before he would pray. If those were not available, he would eat dried dates. If those were not available, he would drink some water.”

    Entrees-

    • Hummos (chickpeas) with meat
    • Baba ghanoush
    • Mutabbal (eggplant dip)
    • Indian vegetable pakora (baked)30
    • Spring rolls (baked)
    • Cauliflower fritters
    • Vine leaves
    • Muhammara (red pepper walnut dip)
    • Imam bayildi (stuffed eggplant)

    Soups –

    • Harira Moroccan soup
    • Minestrone (wholewheat pasta)
    • lentil soup or dhal (base organic beef or chicken bone broth or homemade stock)
    • Pumpkin and corn soup with fresh cream
    • Malaysian vegetable laksa soup (rice noodles)
    • Barley vegetable soup
    • Persian lentil soup (Aush)
    • Turkish yoghurt soup

    Salads –

    • Quinoa tabbouleh
    • Fattouch (wholewheat bread)
    • Greek salad
    • Beetroot walnut rocket fetta salad
    • Warm paneer and lentil salad
    • Grilled eggplant and yoghurt salad
    • Roasted artichoke salad
    • Grilled haloumi salad

    As for dinner I will leave that to your creative minds keeping in mind the food items I advised against above. If I have to add one thing it will be to ensure that half your plate is filled with a rainbow of vegetables (raw, steamed, grilled or sautéed)

    And remember that this holy month is not only about refraining from food and water but for us to refrain from evil. It is a time to purify the soul, peace and closeness to God. I wish you all a blessed Ramadan.

     

    Nour Abulughod is based at BR Medical suites in Dubai Healthcare city. She obtained a Bachelor of health science from Melbourne, Australia and now specialises in women and children’s health with special interest in PCOS, weight loss, skin conditions and digestive complaints. Her treatment aims include herbal medicine, nutritional supplements, and diet and lifestyle modifications. https://www.facebook.com/NayalNaturalTherapy/?fref=ts

    28May, 2017
    Revolutionize Your Ramadan

    We have all probably had or heard of those conversations about Ramadan and how soon it is. Sadly enough for me if it wasn’t for these conversations and pre-Ramadan videos being shared around Watsapp I probably wouldn’t have started to prepare early on.  We have been so distracted with Dunya that if it wasn’t for these little conversations, I may have never even thought about asking about Ramadan!!! I can give you a few excuses and say well it is because I live in the west or I have studies to worry about and job hunting but little did I know that preparing for Ramadan is the true success and falah.

     

    If you were someone like me who never really appreciated Ramadan and just went with the flow. This articles is a sign that you need to start changing now. Don’t wait till a person you know passes away for it to hit you. Don’t wait for a test or difficult time to change as you may never even get the chance to do so.  How many Ramadan’s have went pass yet you still have not changed your situation nor improved yourself in some way or gotten rid of a haraam act? We cannot afford this anymore. Personally, a friend of mine passed away a month before Ramadan and only then did I actually appreciate this blessing of life where I have opportunities to increase my deeds or even be able to say istaghfir Allah. I am sure that you may know someone that isn’t here for Ramadan!

     

    I want you to imagine that your boss told you that he will give you a promotion, under one condition that you work very hard for one full month. How much effort will you put in your work? How likely are you to prioritise your life around work? We both know that you would be working very hard with little to no sleep and will probably be forgetting about everything around you including food. Now, what about Ramadan where we are given opportunity after opportunity through every second to gain forgiveness and rewards and many other bounties.

    In order to revolutionise your Ramadan you need to correct your intentions. Imam Bukhari the famous ahadith scholar started his book of ahadith with ‘Actions are judged by intentions ……. ‘ . You can make this Ramadan matter as long as you still are still breathing ONLY if you begin and end with a good intention. Start purifying your intentions from now and keep on reviewing. Keep on asking Allah to help you maintain sincerity. The types of actions you continue to do after Ramadan will allow you to know if you have benefitted or not. It will also determine what the post months after Ramadan look like.  Always remember that Allah has chosen you out of the thousands of Muslims that have passed away to witness another Ramadan and that in itself is the biggest blessing.

    Now once you have your intentions right and thought about it, it’s time to put a program together.

     

    Soumaya is a passionate blogger who loves to share her thoughts on holistic approach to Islam.