The Short Answer

It is impermissible to vape or inhale smoke from electronic cigarettes for the following five reasons: 

1) It can be extremely harmful to one’s health because of the harmful substances often found in e-cigarette flavoring

2) It is classified as something that is unwholesome¹

3) It is a gateway to smoking cigarettes

4) It increases the risk of future addiction to other drugs, and 

5) It is a waste of one’s wealth on something that is harmful and has no benefit. 

Cigarettes, cigars, and shisha would also be impermissible for the same reasons.

The Background Of The Issue

Cigarette usage is at an all-time low among children and adults across the United States. Fifty years ago 42.4 percent of adults smoked. That number declined by more than half to 17.4 percent in 2014 and continues to drop.² This decline in smoking can be attributed to several different reasons, including prevention efforts aimed at young people, more scientific proof of the short and long-term health effects, increased cigarette prices, and anti-smoking laws.³ There is also a social aspect to the decrease in cigarette usage. 

Vaping and e-cigarettes [PC: Richard R Schunemann (unsplash)]

There’s a common misunderstanding that e-cigarettes and hookah are less harmful than cigarettes because of the absence of tobacco and a reduced amount of carcinogens. 

The Detailed Answer

It is impermissible to use e-cigarettes because of their highly harmful nature. Allah ﷻ tells us in the Qurʾān [Surah Al-Baqarah: 2;195],

“And spend in the way of Allah and do not throw [yourselves] with your [own] hands into destruction [by refraining]. And do good; indeed, Allah loves the doers of good.”, and

“O you who have believed, do not consume one another’s wealth unjustly but only [in lawful] business by mutual consent. And do not kill yourselves [or one another]. Indeed, Allah is to you ever Merciful.” [Surah An-Nisa: 4;29]

Based on these verses, the vast majority of scholars consider anything that causes tangible harm to the body to be impermissible. Similarly, the Prophet ﷺ told us, “Let there be no harm or any reciprocation of harm.” Although e-cigarettes may not contain tobacco they usually contain nicotine. The Centers for Disease Control and Prevention have even found nicotine in e-cigarettes marketed as containing zero percent nicotine. Nicotine, whether inhaled from an e-cigarette or a regular cigarette, is a highly addictive substance that has many harmful effects on one’s body. It can cause damage to the heart, arteries, and lungs, increasing the risk of heart attack, stroke, and chronic lung disease. Studies show that it also negatively affects cells, which can eventually lead to cancer.⁶ In addition, nicotine exposure at a young age may cause lasting harm to brain development, promote addiction, and lead to sustained tobacco use. A recent study found that trying e-cigarettes increased the odds that a teenager would also try tobacco cigarettes and become a regular smoker.⁷ E-cigarette vapor also contains several other harmful and carcinogenic substances such as formaldehyde. Some flavorings, such as diacetyl, have even been linked to lung disease.⁸

Since the vapor from e-cigarettes is demonstrably harmful it is classified as a substance that is evil, unwholesome, and unhealthy. Allah ﷻ has made permissible those things that are healthy and pure and has prohibited those that are unhealthy and impure. Allah ﷻ  says regarding the Prophet ﷺ, “Who makes good things lawful to them and bad things unlawful.” [Surah Al-A’raf: 7;157]

E-cigarettes may also be a gateway drug for some users, as their use is associated with the use of opiates.⁹

Purchasing e-cigarettes is also a huge waste of money on something that is impermissible. Being wasteful is prohibited. Allah ﷻ  tells us,

“O children of Adam, take your adornment at every masjid, and eat and drink, but be not excessive. Indeed, He likes not those who commit excess.” [Surah Al-A’raf: 7;31] Recent studies show that individuals who vape are more likely to try cigarettes, which would lead to even more waste of money.

Related:

– From The Chaplain’s Desk: Smoking Weed

– From The Chaplain’s Desk: Sayyid Al-Istighfar – The Greatest Dua For Seeking Forgiveness

The post From The Chaplain’s Desk: The Long And Short Of Vaping appeared first on MuslimMatters.org.

The mention of Ramadan immediately conjures certain feelings and images for Muslims around the world. Many look forward to the family and community gatherings that are increased during the month. Some are eagerly anticipating the feelings of closeness to Allah that can intensify, fueled by an increase in worship and a decrease in focus on food throughout the day. ‘Starve the ego, feed the soul’ as they say. Images of certain foods specific to Ramadan might also appear in one’s consciousness. It is a time when many people find joy in feeding others as well as partaking in their favorite foods at the time with which to the open the fast. 

However, for many people, it is not warm, fuzzy feelings that emerge during this time, but feelings of anxiety and dread. For people who have had a challenging relationship with food outside of Ramadan, it can often be intensified during this month as there is a great deal of focus on either eating or not eating throughout the thirty days. 

Some of the more common eating disorders that come to mind when they are mentioned are anorexia and bulimia; the former consisting of severe dietary restriction, and the latter including recurrent episodes of binge eating. Although both have a component of fear of gaining weight, there is much more beneath both conditions, and ideally, people will work with a team of professionals to heal. 

“An Unhealthy Focus on Eating Healthily…”

Another condition that has become more visible and common in the past few years is ‘orthorexia.’ A basic definition of this is, ‘an unhealthy focus on eating in a healthy way.’ Many people are falling into this pattern more after the advent of the internet. One cannot spend even ten minutes on social media without coming across someone -often a self-proclaimed health expert (without any formal medical training)- telling us which foods are good to eat and which foods are bad to eat. This advice is often given as a blanket statement without any mention of ‘check with your doctor before doing xyz.’ In fact, a 2017 study demonstrated that ‘higher Instagram usage was associated with a greater tendency towards Orthorexia Nervosa.’

PC: Charles de Luvio (unsplash)

This is not surprising as there are posts vilifying nearly every food group. One day it’s gluten, one day it’s dairy, one day it’s soy, corn…, etc. That’s not to say that certain foods may not agree with certain people’s bodies. But, when one gets in the habit of making sweeping generalizations about any food without taking into account the person eating it, it is bound to cause confusion. We need only to look at the comedians to see what satire their latest comics contain and one that comes to mind is a meme showing what a gluten-free, dairy-free, sugar-free meal looks like….and it’s a plate of ice. 

This leaves people feeling defeated, stressed, and hopeless when it comes to knowing what they should eat. This feeling of frustration can be heightened during Ramadan as people are presented with all kinds of delectable foods at breakfast time as guests in people’s homes, masajid, and other functions. 

Some signs and symptoms of orthorexia can include, but are not limited to:

• Self-esteem is based on eating healthy foods
• Increasingly critical and more rigid about eating
• Feeling as if certain foods are dangerous
• Feeling guilt or ashamed when unable to maintain diet standards
• Loss of interest in activities once enjoyed because they are solely involved in eating healthy
• Thinking critically of others who don’t follow a strict diet
• Spends extreme amounts of time and money on meal planning and food preparation
• Total elimination of entire food groups in an attempt to eat clean
• Avoidance of social events involving food due to fear of being unable to comply with diet
• Has severe anxiety about how food is prepared

Overcoming the Struggle

So, how do we manage food and our relationship with it during the month of Ramadan? My general advice is that I don’t advise using Ramadan as a time to start a new diet or exercise routine. It could very well lead to even more stress during a month where the focus is ideally the soul and eternal salvation. That being said, there are some small adjustments that can support us in having the energy we need this month to optimally benefit. Some of them can be focused on before Ramadan, and some during.

It is important to work closely with one’s personal physician, especially if one is confused about what to eat. As I mentioned earlier, some foods do not agree with certain people’s bodies and that can be a real thing. However, is a person unable to tolerate gluten because of true celiac disease (which requires absolutely strict avoidance of gluten or the consequence could be damage to the small intestine)? Or, does one have a non-celiac gluten sensitivity which means that the body is reacting to some component of gluten, but not to the level of celiac disease? There are tests that your doctor can perform to help sort this out. 

If one finds that their body is reactive to many foods (sometimes this is found on food allergy tests), it could point to an unhealthy gut or an overactive nervous system that will react to anything, including supplements. The former requires some work on healing the gut, and the latter may include work on calming down the nervous system, and/or therapy. 

PC: Valeriya Avdeeva (unsplash)

These are questions that one should look into well before Ramadan, and if Ramadan has already started, don’t make it a source of more stress. Mindset and dua’ can support one’s interaction with food by making dua’ to get the benefit from whatever food we are eating, and that anything that is not beneficial leaves our bodies with ease. A quote I once read about food encompasses this beautifully, “The only relationship we should have with our food is one of gratitude.” We avoid vilifying any food and labeling it as, ‘bad.’ as even sugar (one of the frequently vilified foods) could be a much-needed source of life for a starving person. 

1. Focus on adding in things that can be supportive to one’s body during Ramadan, rather than focusing on what one feels they must avoid. For example, if the food at the iftar party consisted of many fried foods and foods one does not normally eat a lot of, see where some greens could be added in. Perhaps the post-tarawih snack that many people have after a few hours of praying. Suhur is also a good time to add in nourishing foods. This helps to take the focus off of fearing certain foods and flips the script to see how many choices there are and adding in nourishing foods. 
2. With the long fasts, and little time to actually eat during the day, it is almost challenging to overeat. A bigger challenge for some is to ensure adequate hydration. A good rule of thumb for water intake is usually about eight glasses a day. If one cannot reach this goal in Ramadan, one can still fast. The human body can go days without drinking in reality. We are talking about optimizing energy in this case. 
3. Breathing is so important. Of course, we are all breathing whether we are conscious of it or not. But, we are often not taking in full diaphragmatic breaths, which can be accomplished by filling the abdomen with air and then the chest. When we are stressed, we don’t fully breathe, and this can lead to fatigue. Even pausing throughout the day for a few good, complete diaphragmatic breaths can leave us feeling more energized. 

All this is to say to keep things simple in Ramadan. Our intention for this month is to focus on Allah , the Quran, and to maximize our time in worship. When it comes to food and drink, tying them to our intention can support us in making decisions. I don’t recommend starting a new, vigorous fitness program in Ramadan, or deciding this is the month to eliminate gluten, dairy, soy, corn….etc.; unless either of those will support one in their worship. There are eleven other months in the year when one can expend hours of time and energy to complete in-depth fitness and nutrition programs. 

May we all benefit from the month of Ramadan and come out with a sound heart, mind, and body inshaAllah.

Related:

– Eating Disorders And Ramadan: Debunking The Myths, Mechanisms To Cope – MuslimMatters.org

– 4 Eating Habits You Should Avoid This Ramadan – MuslimMatters.org

The post Of Eating Disorders And Instagram Diets: Managing Our Relationship With Food This Ramadan appeared first on MuslimMatters.org.

In this episode of the Man 2 Man podcast, Irtiza Hasan and Siraaj Muhammad talk shop with Belal Khan on how Muslim men can maintain fitness and healthy lifestyles while fasting in Ramadan… and the eternal struggle of decaffeinating in Ramadan! From managing energy levels to structuring your Ramadan workouts, socializing and work schedules, these practical tips will help you maximize your Ramadan on every level.

Belal Khan is a Media and Marketing professional for his day job, and Martial Arts and Fitness guru is his passion, specifically Brazilian jiu-jitsu. At heart he is a storyteller who works to bring good ideas to life. Originally from New Jersey, he presently lives in Houston TX.

Related:

Ready, Set, Go! Food & Nutrition for a Healthy Ramadan

5 Ways You Can Still Have A Healthy Ramadan

The post [Podcast] Man 2 Man: Decaffeinated – Physical Prep for Ramadan appeared first on MuslimMatters.org.

“O you who have believed, decreed upon you is fasting as it was decreed upon those before you that you may become righteous.” [Surah Baqarah; 183]

The Days of Dhul-Hijjah

As the blessed days of Dhul Hijjah are upon us, many Muslims around the world are honoring these days by observing fasting once again, as it is narrated by Ibn `Abbas: The Prophet said, “No good deeds done on other days are superior to those done on these (first ten days of Dhul Hijja).” Then some companions of the Prophet (ﷺ) said, “Not even Jihad?” He replied, “Not even Jihad, except that of a man who does it by putting himself and his property in danger (for Allah’s sake) and does not return with any of those things.” [Sahih al-Bukhari 969]

Especially rewarded is the fast of the 9th of Dhul Hijjah, the day of Arafat, as narrated by Abu Qatadah: The Prophet said, “Fast the Day of Arafah, for indeed I anticipate that Allah will forgive (the sins) of the year after it, and the year before it.” [Jami` at-Tirmidhi 749]

The Prophetic Tradition of Restraint

As a young child, I remember doing a “half roza” (a half a day of fasting) in Ramadan and feeling so happy that I was able to make it from before sunrise to, well, about noon without eating, and then enjoying a nice lunch that my mom had prepared for me. I remember the feeling of accomplishment and also the anticipation knowing that years from now I too would join the grown-ups in fasting full days for the whole month. In between those two milestones was a community break fast party at our home where I was celebrated for completing my first full fast from before sunrise to sunset.

Why, as a child, was I practicing what sounds like such a difficult feat? Not because I had researched the health benefits of fasting, or because it was inherently enjoyable to deprive myself of my favorite treats during daylight hours; it was that because even as a child, I understood that this was a deed ordained by Allah , that this was a deed beloved to Allah , and that what my Lord prescribes for me is good for me. Also – as stated in the above mentioned ayah from Surah Baqarah – , the purpose of fasting is to attain taqwa.

During the time of the Prophet , outside of Ramadan, food was not consumed without restraint. The Prophet fasted Mondays and Thursdays as well as the three white days of every month.

It was narrated from Abu Hurairah that the Prophet used to fast on Mondays and Thursdays. It was said: “O Messenger of Allah, why do you fast on Mondays and Thursdays?” He said: “On Mondays and Thursdays Allah forgives every Muslim except two who have forsaken one another. He says: ‘Leave these two until they reconcile.’” [Sunan Ibn Majah 1740]

In another narration by Qatadah Ibn Malhan al-Qaysi: The Messenger of Allah used to command us to fast the days of the white (nights): thirteenth, fourteenth and fifteenth of the month. He said: “This is like keeping perpetual fast.” [Sunan Abi Dawud 2449]

On a day to day basis, most of the time food was consumed once or twice a day. There was not a schedule of three meals a day with snacks in between. There is the well-known hadith about not eating to one’s full but rather leaving ⅓ for air and ⅓ for water and only ⅓ for food.

Miqdam bin Madikarib said: “I heard the Messenger of Allah say: ‘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.’” [Sunan Ibn Majah 3349]

And, on the days that the Prophet did not find anything to eat in the house, he fasted, and continued to perform his duties to his family and the community in this state. What we learn from this is that the body can go long periods of time without eating.

As an adult, and as an endocrinologist who understands the many health benefits of fasting, my primary purpose for fasting has not changed. However, I appreciate that aspect of fasting as well.

Nowadays, fasting has become popular in the mainstream health-conscious community and has been termed ‘intermittent fasting.’ This includes delineating certain hours for fasting with a smaller window for eating. This could be something like 14:10, or 16:8 (16 hours of fasting and an 8 hour window of eating). In a world where food is plentiful for many, often the only hours one is not eating is during sleeping hours. In this case, getting used to even fasting for 12 hours can be a beneficial starting point.

The Physical Benefits of Intermittent Fasting

How does intermittent fasting benefit our bodies? What is the purpose of going hours without eating?

Among the benefits of fasting the body as described by Mark Mattson, a neuroscientist at Johns  Hopkins who has studied IF for many years:

• The body goes from burning sugar for energy to burning fat. He coined this term, ‘metabolic switching.’ In order to reach this state, the body has to first use up the calories consumed by the last meal, before it starts burning one’s fat for fuel. This of course leads to weight loss, which is one of the most obvious benefits.

Other benefits include¹:

• Improves mental clarity and concentration
• Lowers blood sugar levels
• Improves insulin sensitivity
• Increases energy
• Lowers blood cholesterol
• Prevents Alzheimer’s disease
• Extends life
• Reverses the aging process
• Decreases inflammation

These benefits are related to keeping insulin levels in a steady low state without peaks and troughs. Insulin is a fat-storing hormone, and is released in response to the consumption of sugar. Every time one eats sugar (and other carbohydrates like rice that are quickly converted to sugar), there is a sharp rise in insulin levels signaling the body to store fat, and then a fall in levels over time. We know that cells cannot store fat and burn fat at the same time, so, if one is constantly eating, there is no opportunity for the insulin level to come down and stay at a low level. Most of the body’s fat-burning starts at six hours and increases exponentially after 12 hours.

One study was conducted on participants who ate for 14 hours or more and were already overweight. They were instructed to decrease that to a ten-hour window to eat all their meals and beverages without any restrictions, including caloric. All of the participants lost an average of four percent of their total weight in just four months.

For this reason, many people around the world have adopted fasting as ‘intermittent fasting’ or ‘time-restricted eating.’ For people who are used to fasting Ramadan, and the other recommended days of fasting, and would like to continue the benefits on other days, here are some simple steps one can take to get one’s body used to it.

1. If you’re not hungry, don’t eat. Becoming mindful and aware of one’s states and hunger signals helps to eat only when one is hungry.
2. Try to eat one’s last meal early and don’t snack afterwards.
3. Try to start out with at least a 12 hour window of fasting, and increase the time duration as able.

For some people with certain hormonal imbalances, fasting for too long may be detrimental. One should always consult with their own personal physician to determine what is best for them.

The Spiritual Benefits of Intermittent Fasting

Just like with anything in life, the physical is always attached to the spiritual, and this is no different for fasting. As we saw earlier in the ayah about fasting, its purpose for us as Muslims is to help us to attain a higher state of God-consciousness. The ego is fed with food and drink, and limiting these helps to subdue one’s ego. It is the ego that creates barriers between us and closeness to Allah .

As a day of fasting progresses and the blood sugar level goes lower and lower, one’s body starts to feel weaker and weaker; but one often feels more of a sense of peace as this happens. As an activity, try and become aware of your states throughout a day of fasting. At that weakest moment, right before it is time to break the fast, how do you feel? Calm? Clear-headed? I joke with my students that at that point of the lowest blood sugar, one does not even have the energy to argue, overthink, or have any internal objection to anything. It is indeed a powerful state to be in, and often supports one to be in a state of submission to Allah .

In conclusion, intermittent fasting is a blessing in that it is a rewarded obligation, and yet has so many additional benefits that we know of, and so many that we do not yet know of. Ramadan is a good training time for fasting, but think about how you can incorporate it into your life outside of Ramadan. The Dhul Hijjah fasts are a great place to start! However, always be sure to discuss with your doctor before undertaking intermittent fasting or any other health program.

Related reading:

– The Psychological Benefits of Fasting (Saum)

The Psychological Benefits of Fasting (Saum)

The post Harnessing The Benefits Of Intermittent Fasting appeared first on MuslimMatters.org.

I hear you. So this year I want to help you shift your mindset and offer you tips that have you reflect and some that have worked for me in my own home. As an aside, I do have a helpful guide you can download to remind you of why the said samosa may not be doing you any good on the daily in Ramadan or otherwise. After all, as INSAAN (the root of the word being NISYAAN meaning forgetful) we definitely benefit from these reminders. 

Below are a few strategies that will help you focus on what’s important. 

Focus On The Why

Ok so let’s start with our WHY. Why do we fast in Ramadan? Let’s look at what Allah (swt) says the reason should be. 

“O you who believe, fasting is prescribed for you as it was prescribed for those before you, that you may develop God-consciousness.” (2:183)

God- consciousness or TAQWA is our WHY for fasting in Ramadan according to our creator. How does one achieve that? By obeying His commands. Now if we look at the prescription for health and vitality in the Quran it is through a whole foods diet. Purity is stressed upon almost everywhere food is mentioned. So much so that we have a detailed description of the criteria we need to fulfil to eat meat. 

“Forbidden unto you (for food) are carrion and blood and swine-flesh, and that which hath been dedicated unto any other than Allah, and the strangled, and the dead through beating, and the dead through falling from a height, and that which hath been killed by (the goring of) horns, and the devoured of wild beasts, saving that which ye make lawful (by the death-stroke) 

See what I’m getting at? When so much detail is given on a subject, there really isn’t much else to say. If Taqwa is to be achieved we must do or part to be cognizant of all of Allah’s commands, not just the rituals. 

The Sunnah of our Prophet is filled with examples as well. The famous hadith on portion control should be kept in mind when we are sitting at Iftar. Instead of overeating, let’s truly make an effort to fill our stomach ⅔ with food and drink and leave the rest empty so we can focus on our ibadah. 

Set Up Your Environment For Success

Setting the stage for a healthier Ramadan begins with ensuring you don’t have temptation available within reach to sabotage your efforts. Now although this is a no brainer, there is actually science to back it up. James Clear, the author of Atomic Habits talks about the four laws to behaviour change. There are four steps in making a habit stick and one of them is to make it obvious. In contrast, if we want to break a bad habit, we need to make it not so obvious. So for example, if you want to eat healthy in Ramadan, fill up your pantry with whole foods, make water the easier choice to make by not bringing sodas and other sugary beverages inside your home. Don’t make or get the fried stuff in bulk every single day. Keep it to one day of the week and make a small batch that only gives you 1-2 pieces at Iftar. And before you label me The Samosa Police, please know that I am not about denying you your cultural comfort food, all I’m saying is to portion control and keep temptation at bay.

Case in point: 

Messages like these pop up on the neighborhood Whatsapp group already. 

Prep Ahead

How about instead of the samosas, we focus on preparing a few healthier options? Prepping ahead can be such a game changer especially in Ramadan when you want to focus more on your ibadah instead of slaving in the kitchen just before iftar, the best time to make dua.

If the thought of eating “stale food” as some desi elders call it makes you sick to the stomach, consider prepping ingredients that will cut your time in the kitchen in half. I like to chop up onions for curries and omelettes. Simply store the amount you need per dish in separate bags and freeze them. When you’re ready to use one, thaw in warm water for 5-10 minutes while you attend to other things or in the refrigerator the night before. 

Go Straight to Dinner

The past few years my husband Ali and I have been forgoing the iftar that we grew up on. We skipped the pakoras and samosa that was the appetizer to the actual meal and went straight to dinner. We have noticed how much lighter and energetic we feel. If you don’t have such a practise in your home, consider this strategy.

Don’t Forget The Veggies

It can be challenging to get our greens in on a regular basis let alone Ramadan where the eating window is so much smaller. Prep smoothie ingredients ahead of time and serve that at Iftar or make mouth watering salads full of color that the whole family will want to eat. Boost the nutritional value by throwing in nuts, seeds and fruit. This year I am planning to make a new salad per iftar to get my boys, 17 and 11, to break their iftar with a date and a serving of salad before digging into the rest of their meal. Quite a feat I know, but I’m up for the challenge!

So there you have it, my top 5 tips on how you can bring mindfulness as you prepare for  this Ramadan. I pray that it is of benefit to you and helps you make the blessed month one that is filled with purpose and intention. 

Zeeshan Shah is a Holistic Health Coach and a passionate advocate of healthy living. She is the owner of Eat.Drink.Pure LLC. She empowers and educates women to eat cleaner so that they can prevent and reverse disease. She suffered from Hashimoto’s Thyroiditis and reversed it successfully through food and lifestyle tweaks and wants to help others to take charge of their own health. Follow her on Instagram, Facebook and Youtube as @eatdrinkpure. Learn more about her programs and personalized coaching on her website www.eatdrinkpure.com. Download the Towards A Healthier Ramadan Guide here. займ 30000 рублей на карту без отказа

The post 5 Ways You Can Still Have A Healthy Ramadan appeared first on MuslimMatters.org.

Annoying, isn’t it?

You’ll hear this advice from people who have “made it” – they’ve lost a lot of weight, their lives have changed, and they’ll tell you to stick through it, and you’ll be like, yeah, I have, I tried, and I keep failing. I keep trying, I can’t sustain the motivation, I have life factors, I have stuff going on that makes this difficult.

And you’re right.

You don’t have millions of dollars, a dedicated personal trainer and chef, the free time and lack of commitments others do, the lack of sleep, the injuries, or personal life circumstances that advantage others, nor do they have those that disadvantage you.

That’s not the point.

When you make a mistake, if you run through the process of regret, repentance, and retrying to do the right thing, Allah (swt) is pleased with you. And if you keep failing, repenting, and trying again, and again, and again, until you die, Allah keeps forgiving you.

The process of both recognizing your weakness, of getting out of denial, and humbling yourself and not thinking yourself so high and mighty has its own sobering effect. Not only does it help you in dealing with that atom’s weight of arrogance you don’t want to meet Allah (swt) with on the Day of Judgment, it helps make you a better human being, a more compassionate one, a more empathetic one, when calling others away from mistakes.

I’m not perfect, and you’re not perfect. Perfection is only for Allah (swt). But we’re trying. And the process of recognizing your weakness and at least attempting to rectify it means that maybe you’ll sin a little less, maybe you’ll still not invent excuses for mistakes and you’ll teach others, “Hey man, I know this is a sin, I know this is wrong, I hope you can do better than me.” And maybe they do change, and you’re both better for it.

Maybe in trying and failing again and again, what you end up doing is coming a little bit closer to success, and that process of trying and failing is the teacher you needed to get you out of your weakness and to then help others do likewise. Maybe that learning process serves you in succeeding elsewhere down the road in other treacherous turns and trials of life.

Whether it’s in losing weight, fixing broken relationships, pulling away from a heavy nafs addiction (eg pornography), don’t ever put yourself mentally in a position where “you’ve lost” and “you may as well give up” because “there’s no hope for me”. Don’t identify yourself by your failures.

So then, what is the point?

The point isn’t that you hit your goal perfectly. The point is that give your best, even with the little that you have, and that is good enough for you and for all of us. Ask Allah (swt) to help you better yourself, and in these 10 Days of Dhul-Hijjah, increase in your du’a, cry to Him for help, in whatever area of life it is you’re trying to improve.

And whatever you fail at, don’t fall off for weeks on end. Acknowledge your mistake, own it completely and take full responsibility. Try to figure out where you went wrong in your process, get help from others if you need to. Forgive yourself, and don’t resign yourself to an identity based on your mistakes.

Never get tired of failing, getting knocked down, and picking yourself back up and trying to do and be better again.

It’s always a brand new day tomorrow.

The post What Repentance Can Teach You About Success appeared first on MuslimMatters.org.

Why couldn’t I control my eating on a consistent basis? Why did my willpower go out the window as soon as Ramadan was over?  I have always understood that our deen is one of wasat, or balance, and that we should not go to extremes in anything, including how much we consume.  Our Prophet (peace and blessings be upon him) famously said, “The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few mouthfuls, to keep him going. If he must do that (fill his stomach), then let him fill one third with food, one third with drink and one third with air.” (al-Tirmidhi). 

Was I lacking faith? Was there something inherently wrong with me that made me overindulge?  Would I ever reclaim the fit, trim body of my youth and reestablish a healthy relationship with food?   

It turns out that Muslims like me who have struggled with overeating and/or obesity are certainly not alone.  According to a 2018 report by the World Health Organization, worldwide obesity has nearly tripled since 1975. Muslim-majority countries have the dubious distinction of leading the pack. Currently nine of the twenty most obese nations on earth are, ironically, countries where the majority of residents spend an entire month of each year fasting!  Kuwait, Jordan, Saudi Arabia, Qatar, Libya, Turkey, Egypt, Lebanon, and the United Arab Emirates all share undesirable positions among the highest ranks of the world’s fattest nations.  

One 2013 medical study claims, “Adolescent obesity has reached a critical level in the Arab countries. Therefore there is an urgent need to establish programs to prevent and control obesity among schoolchildren in these countries.” In Pakistan, the outlook is similarly grim, according to a medical review undertaken in 2016 which concludes,  “Pakistan is currently suffering from an emerging epidemic of obesity. Effective interventions are required at population level to prevent and control this emerging public health issue.”

For most Muslims who grew up in the West, unhealthy food has been around for as long as we can remember.  Those of us who are currently middle aged have been surrounded by junk food — or at least images of it — since we were born.  If we watched TV, we grew up seeing thousands of clever, seductive commercials for Coke, McDonalds, Doritos, Oreos, and dozens of other processed and highly addictive foods. We have been exposed to these temptations nearly everywhere we have gone: school cafeterias, supermarket checkout lines, shopping malls, parties, sporting events, movie theaters, and even book stores. 

Isra Hashmy sees the ramifications of this lifestyle in her position as a Board Certified Family Nurse Practitioner at Massachusetts General Hospital where she has managed the diabetic patient population in a primary care clinic. Hashmy says, “The Muslims in the West, whether born and raised or immigrated, have adopted the fast food culture. They get food from drive-thrus, donuts before work, and order pizza at night. Due to the busy, fast-paced life of living in the West, they eat out more, which means more fried foods, high fructose, saturated and trans fats.” 

“Their lifestyle,” Hashmy adds, “does not lend itself to burning all the extra calories and fat they are consuming. They sit for eight or more hours and then get into a car, sit in traffic, and go home only to eat, and go to bed soon after. The issue is there is no movement and no nutrient-dense foods.”

The problem of fast food is not limited to people in the West, Hashmy says. “Having traveled to Morocco, Turkey, Egypt, Saudi Arabia, UAE, there is a common thread among them that I’ve seen which is food delivery services are incredibly popular. Families will order food from restaurants around town to bring the food home, and now there is not even a need to go out. The lifestyle also does not help to burn the extra calories. The weather has made it such that people sleep very late, eat at late hours, and then wake up late.” 

And yet, East or West, not all people are obese.  Why is this? Do some people just have stronger willpower?  A higher level of imaan?  Good genes?

Though weight loss programs have been trying to unlock that secret for nearly six decades (one of the first, and most famous, Weight Watchers, was founded in 1963), obesity is still on the rise in most parts of the world.  Every year new trends tap into the weight loss niche and promise results, but few seem to deliver lasting solutions. Some fads are difficult to follow and others have questionable health benefits. For people hoping to lose weight, it can be very hard to know which plan will actually work, and which one will be sustainable in the long run.  There are also stigmas attached with being overweight that make some people afraid to seek help for their problem.  

In an article called “Are physicians biased against overweight patients?,” author Rita Rubin, MA, asserts, “A 2015 review of literature on weight bias in healthcare found considerable evidence that negative attitudes and stereotypes about people with obesity influence physicians’ judgment, behavior, patient perceptions and even decision-making. Research has found doctors show less respect for overweight patients, spend less time with them in the exam room and feel justified to address excess weight ‘every chance they get.’”

Hashmy believes that Muslims face some additional challenges: “One stigma I find in Muslims who want to lose weight is they feel they are being vain, and it’s not in the religion to care about looks. A lot of education is needed to let them see, this is basic health. This is not about being vain, it’s about taking care of yourself, which is a requirement of our deen.”

Shabana Haxton, a Registered Nurse, Certified Diabetes Educator, and Certified Cognitive Behavioral Therapist who works with patients with diabetes as well as bariatric surgery candidates, agrees that Muslims might have to overcome some extra obstacles.  In her profession she has worked with numerous Muslim clients who want and need to lose weight. “I believe emotional eating is very common in our community,” Haxton says. “We show love via food. If you go to someone’s house and do not eat a lot, it is an insult to the host. The host keeps putting food on your plate, etc.”

It’s clear that Muslims tend to love and treasure their native cuisine.  Whether it’s biryani, maqlooba, kebab, bastilla, roti, or shawarma, the traditional food of a Muslim’s heritage is usually cherished, shared, and enjoyed with gusto.  While Allah SWT has forbidden recreational drugs and alcohol, most foods are halal. Therefore at almost every Muslim celebration — from Eid and iftaar parties to weddings to aqeeqas — food is always present, in abundance, taking center stage.  With cultures that celebrate primarily with food, plus a religious tradition that might seem to downplay the importance of physical appearance, plus the other stigmas that overweight people in general face, Muslims are in a particular bind.  What is the first step they should take, if they need to lose weight?

Hashmy suggests, “My first advice is to switch your meals. Generally, most people have their biggest meal at night, at dinner. I tell them to make lunch their biggest meal and dinner something lighter. Due to the fact that they are most likely less active at night, there is a greater chance of burning the calories consumed from lunch than a dinner they had at 9:00 pm or later.”

Haxton asserts that first — and crucially — overweight people must “Admit that they have a problem. Seek help. Over-consumption of food is not just a physical problem. It is a biological, social and emotional problem. Until we all get to the root of the problem we will not be able to succeed.”  She warns, “If we do lose weight by a fad diet, it will come back because the root cause is not fixed.” 

My own experience confirms Haxton’s opinion.  Over the years I’ve tried several diets, but none addressed the core issues — my addiction to sugar and my emotional dependence on food.  Alhamdullilah, last May, a friend told me about a book that would change my life and my way of thinking about food: Bright Line Eating:  The Science of Living Happy, Thin, and Free by Susan Peirce Thompson, Ph.D.  

Bright Line Eating (known as BLE) is based on the science of addiction and was developed by Thompson, a former professor of Brain and Cognitive Sciences who focused her doctoral studies on the elusive topic of weight loss.  In her book, Thompson describes how sugar and flour act like drugs in our brain, causing some people — particularly those who are highly susceptible — to be addicted to them in the same way others are hooked on heroin or cocaine. Thompson lists concrete steps we can take to overcome food addiction and to reclaim our health. Her four “Bright Lines” are clear boundaries we must not cross, and by following them diligently we rewire our brain to help us eat in a healthier way, with less cravings, less stress, and less reliance on fickle willpower.    

It is no exaggeration to say that Bright Line Eating has transformed my life.  I now understand why I overindulged for many years, and why the temptation to eat unhealthy foods was so great. “Moderation” is nearly impossible for an addict. One bite of an addictive food makes your brain crave more.  I had gained weight not because I was weak, lazy, or uncommitted to my faith or my health. It was because of the two drug-like substances — sugar and flour that were making my brain beg me for the next “hit.” 

Alhamdulillah, as of this writing I have followed Bright Line Eating for nearly eight months. In that time I have lost a substantial amount of weight, healed many weight-related health problems, and improved my relationship with food so that I no longer feel desperate for unhealthy options. I now enthusiastically recommend Thompson’s book to everyone who questions me about my very visible, very positive transformation.

To my overweight brothers and sisters, I send encouragement and hope.  There are solutions to your problems, professionals who are willing to help with compassion and knowledge, and weight loss plans that do work. Do not feel that you are a weak Muslim or an unworthy person if you struggle with overeating.  Scientists and doctors are still discovering what causes unhealthy eating patterns, and they increasingly realize that obesity is not due to laziness or any other character flaw.  If you are struggling with your weight, know that your Creator gave you a body as an amanah and that seeking help to improve your health is a sign of gratitude to Him.  

The post Obesity in the Ummah – The Struggle For Wasat appeared first on MuslimMatters.org.

It’s the end of the year, and I’m pretty sure I know what you’re thinking – after wondering if New Year’s is halal to celebrate, you probably want to lose some weight, make more money, talk to family more, or be a better Muslim in some way.  The New Year for many of us is a moment to turn a fresh page and re-imagine a better self. We make resolutions and hope despite the statistics we’ll be the outliers that don’t fail at keeping our New Year’s resolutions.

Studies show the most common New Year’s resolutions revolve around finances and health. Unfortunately, they also show only a relatively small number will keep most or all of them. The rest will mostly fail within the first few weeks.

Given such a high failure rate, let’s talk about how you can be among the few who set and achieve your goals successfully.

1. Be Thankful to Allah

Allah Gives You More if You’re Thankful

You’ve been successful this past year in a number of areas. Think of your worship, career, relationships, personality, education, health (physical, mental, social, and spiritual), and finances. Take a moment to reflect on where you’ve succeeded, no matter how trivial, even if it’s just maintaining the status quo, and be thankful to Allah for those successes.

When you’re thankful to Allah , He increases you in blessings.  Allah says in the Qur’an:

“And (remember) when your Lord proclaimed, ‘If you give thanks (by accepting faith and worshipping none but Allah), I will give you more (of My blessings); but if you are thankless (i.e. disbelievers), verily, My punishment is indeed severe’” [14:7] 

In recent years, there’s been more discussion on the benefits of practicing gratitude, though oftentimes it’s not clear to whom or what you’re to be grateful towards. We, of course, know that we’re not grateful simply to the great unconscious cosmos, but to our Creator.

Despite this difference, there exist interesting studies on how the practice of gratitude affect us. Some of the benefits include:

• Better relationships with those thanked
• Improved physical health
• Improved psychological health
• Enhanced empathy and reduced aggression
• Better sleep
• Improved self-esteem
• Improved mental strength

Building on Your Successes

In addition to being thankful to Allah , reflect on why you were successful in those areas.  What was it you did day in and day out to succeed? Analyze it carefully and think of how you can either build on top of those present successes, or how you can transport the lessons from those successes to new areas of your life to succeed there as well.

In the book Switch by Dan and Chip Heath, they note that we have a tendency to try to solve big problems with big solutions, but a better technique that has actual real-world success in solving complex problems is to instead focus on bright spots and build on those bright spots instead. You have bright spots in how you’ve worked and operated, so reflect on your successes and try to build on top of them.

2. Pick One Powerful, Impactful Goal

Oftentimes when we want to change, we try to change too many areas.  This can lead to failure quickly because change in one area is not easy, and attempting to do it in multiple areas simultaneously will simply accelerate failure.

Instead, pick one goal – a goal that you are strongly motivated to fulfill, and one that you know if you were to make that goal, it would have a profoundly positive impact on your life as well as on others whom you are responsible to.

In making the case based on scientific studies, James Clear, author of Atomic Habits, writes:

Research has shown that you are 2x to 3x more likely to stick with your habits if you make a specific plan for when, where, and how you will perform the behavior. For example, in one study scientists asked people to fill out this sentence: “During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].”

Further down, he states:

“However (and this is crucial to understand) follow-up research has discovered implementation intentions only work when you focus on one thing at a time.”

When setting your goal, be sure to set a SMART goal, one that is Specific, Measurable, Achievable, Realistic, and Time Bound.  “I want to lose weight” is not a SMART goal.  “I want to achieve 10% bodyfat at 200 lbs in 9 months” is specific (you know the metrics to achieve), measurable (you can check if you hit those metrics), achievable (according to health experts, it can be done, realistic (it’s something you can do), and time-bound (9 months).

3. Repeatedly Make Du’a with Specificity

Once you lock onto your goal, you should ask for success in your goal every day, multiple times a day.  Increasing in your du’a and asking Allah for success not only brings you the help of the Most High in getting to your goal, it also ensures it remains top of mind consistently.

A few of the best ways to increase the chances of a supplication being accepted:

• Increase the frequency of raising your hands after salah and asking for your intended outcome.
• Asking while you are in sujood during prayers.
• Praying and supplicating in the last 3rd of the night during qiyam ul-layl.

When you make your du’a, be specific in what you ask for, and in turn, you will have a specific rather than a vague goal at the forefront of your mind which is important because one of the major causes of failure for resolutions themselves is lacking specificity.

4. Schedule Your Goal for Consistency

The most powerful impact on the accomplishment of any goal isn’t in having the optimal technique to achieve the goal – it is rather how consistent you are in trying to achieve it.  The time and frequency given to achievement regularly establishes habits that move from struggle to lifestyle. As mentioned in the previous section, day, time, and place were all important to getting the goal, habit, or task accomplished.

In order to be consistent, schedule it in your calendar of choice. When you schedule it, make sure you:

• Pick the time you’re most energetic and likely to do it.
• Work out with family, friends, and work that that time is blocked out and shouldn’t be interrupted.
• Show up even if you’re tired and unmotivated – do something tiny, just to make sure you maintain the habit.

A Word on Automation

Much continues to be written about jobs lost to automation, but there are jobs we should love losing to automation, namely, work that we do that can be done freely or very cheaply by a program.  For example, I use Mint to capture all my accounts (bank, credit card, investments, etc) and rather than the old method of gathering receipts and tracking transactions, all of it is captured online and easily accessible from any device.

Let’s say you wanted to give to charity, and you wanted to give a recurring donation of $5 a month to keep MuslimMatters free – all you have to do is set up an automated recurring donation at the link and you’re done.

Likewise, if you’re saving money for a goal, you can easily do so by automating a specific amount of money coming out of your bank account into another account via the online banking tools your bank provides.  You can automate bill payments and other tasks to clear your schedule, achieve your goals, and keep you focused on working the most important items.

5. Focus on Behaviors, Not Outcomes

We’re often told we should set up SMART goals – Specific, Measurable, Achievable, Realistic, and Timebound.  However, one way to quickly fail a goal is by defining success according to outcomes, which aren’t necessarily in your hand.  For example, you might say as above:

“I want to be at 10% body fat in 9 months at 200 lbs.”

This is a SMART goal, and it’s what you should aim for, but when you assess success, you shouldn’t focus on the result as it’s somewhat outside the scope of your control. What you can do is focus on behaviors that help you achieve that goal, or get close to it, and then reset success around whether you’re completing your behaviors.  As an example:

“I want to complete the P90X workout and diet in 90 days.”

Here, you’re focused on generally accepted notions on behaviors that will get you close to your goal.  Why? Because you control your behaviors, but you can’t really control the outcomes. Reward yourself when you follow through on your behavior goals, and the day-to-day commitments you make.  If you find that compliance is good, and you’re getting closer to your goal, keep at it.

Read the following if you want to really understand the difference in depth.

6. Set Realistic Expectations – Plan to Fail, and Strategize Recovery

After too many failures, most people give up and fall off the wagon.  You will fail – we all do. Think of a time you’ve failed – what should you have done to get back on your goal and complete it?  Now reflect on the upcoming goal – reflect on the obstacles that will come your way and cause you to fail, and how when you do fail, you’ll get right back on it.

Once you fail, ask yourself, was it because of internal motivation, an external circumstance, a relationship where expectations weren’t made clear, poor estimation of effort – be honest, own what you can do better, and set about attempting to circumvent the obstacle and try again.

7. Assess Your Progress at Realistic Intervals

Once you’re tracking behaviors, simply mark down in an app or tracker that you completed the behavior.  Once you see you’re consistent in your behaviors over the long-term, you’ll have the ability to meaingfully review your plan and assess goal progress.

This is important because as you attempt to perform the work necessary to accomplish the goal, you’ll find that your initial assessments for completion could be wrong. Maybe you need more time, maybe you need a different time. Maybe you need a different process for accomplishing your goals. Assess your success at both weekly and monthly intervals, and ask yourself:

• How often was I able to fulfill accomplish my required behaviors?  How often did I miss?
• What was the reason for those misses?
• Can I improve what I’m doing incrementally and change those failures to successes?  Or is the whole thing wrong and not working?

Don’t make changes when motivation dies after a few days.  Don’t make big changes on a weekly basis. Set an appointment on a weekly basis simply to review successes and challenges, making small tweaks while maintaining the overall plan. Set a monthly appointment with yourself to review and decide what you’ll change, if anything, in how you operate.

Be something of a Tiger mom about it – aim for 90% completion of behaviors, or an A grade, when assessing whether you’ve done well or not.  Anything below 90% is a failing grade.

(ok, so Tiger Moms want 100% or more, but let’s assume this is a somewhat forgiving Tiger Mom)

Putting it All Together

Set ‘Em Up

• First, take a moment to reflect and be thankful to Allah for what you’ve achieved, and reflect on what it is you’ve accomplished and what you’ve done in the way you worked and operated that helped you succeed.
• Next, pick one goal and one goal alone to achieve, and use the SMART goal methodology to be clear about what it is.
• Once this is done, make du’a with strong specificity on a regular basis during all times, and especially during the times when du’as are most likely to be accepted.

Knock ‘Em Down

• Schedule your goal into a calendar, making sure you clear the time with any individuals who will be impacted by your changed routines and habits.
• On a daily basis, focus on completing behaviors, not the outcomes you’re aiming for – the behaviors get you to the outcomes.
• Plan on failing occasionally, especially a week after motivation disappears, and plan for how you’ll bounce back immediately and recover from it.
• Finally, on a daily and weekly basis, assess yourself to see if you’re keeping on track with your behaviors and make adjustments to do better. On a monthly basis, assess how much closer you are to your goal, and if you’re making good progress, or if you’re not making good progress, and try to understand why and what adjustments you’ll make.

What goals do you plan to achieve in the coming year?

The post 7 Powerful Techniques For Keeping New Year’s Resolutions appeared first on MuslimMatters.org.

Most of us are already aware that food is divided into three basic nutrition categories: fats, carbohydrates and proteins, but how do we balance our intake? And if proteins are our best option, what’s the best way to consume them in Ramadan?

Why Protein?

• Proteins -more than any other category- gives us sustained energy, and can be found in a variety of foods; meat (beef, lamb, chicken, poultry, fish), diary, nuts, beans, seeds, legumes and pulses
• Excess protein is not stored in the body.
• Protein is essential for providing the building blocks in the body that repair and produce tissues, muscles, bones, and skins. It’s ability to build muscles is a reason that it is vouched for by body builders and promoted by the manufacturers of high-protein powders for shakes.
• Proteins are also an essential part of the process that produces enzymes that are involved in metabolism; the way we convert food into energy.
• Protein is the food that provides long and sustained energy instead of that short and sharp sugar high from carbohydrates (including natural sugars in fruit).

Some nutritionists advise that individuals consume about half a gram of protein per pound of body weight.

For example (going by the formula ½ g per lbs (pound) body weight), a 160-pound person (73kgs) would need at least 80 grams of proteins per day.

Traditionally pregnant or nursing women, athletes and elderly persons require more protein. I would also add that a fasting person should eat a bit more protein that usual…BUT…

The Caution

The downside of this amazing food is that all animal products produce acid. Acid causes inflammation which causes a variety of diseases, including some cancers.

Inflammatory diseases include heart burn, indigestion, hay fever, arthritis, sinusitis, periodontitis, asthma, ulcerative colitis, dermatitis, Crohns disease, hepatitis, kidney disease, and more. Signs of inflammation affect people differently. Fatigue, mouth sores/ulcers, chest pain and breathlessness, abdominal pain, fever, skin rash, joint pain, and dark-colored urine, are some of the following signs.

When you are fasting, the kidneys play a major role in that they are the organ that regulates the body’s water balance with the aid of the minerals in your body. Their job is also to help detox the body.

If the body is overloaded with protein, particularly animal protein, and not enough water and natural carbohydrates, the kidneys get overloaded and damaged by the excess protein, causing back pain and possible kidney disease.

The Solution

The solution is to eat protein as it sustains energy when fasting, but only on the condition that it needs to be balanced with water and plenty of alkaline forming foods, such as green and leafy vegetables, salads, fruits and herbs.

Not only do these alkaline forming foods neutralize the effects of the acid causes by the protein, but they also provide fibre that gives as a feeling of fullness. Fibre also helps the digestive process by removing toxins from the body via elimination, combating constipation.

Karimah is a qualified clinical nutritionist and is the author of ”Heavenly Bites, The Best of Muslim Home Cooking.” You can visit her blog, www.karimahcuisinah.com, or connect with her on Instagram at ‘the_islamic_nutritionist.’

You can read her previous post on Ramadan nutrition here. открыть рко онлайн

The post A Protein Powered Ramadan appeared first on MuslimMatters.org.

After a stimulating evening lecture at an organized masjid in Orange County, California, I stopped by their burgeoning snack bar where halal dinner was advertised, my mouth watering.

“We have pizza for the kids, or halal burgers for the adults,” the efficient hijab-clad volunteer informed me.

“Oh, I try not to eat red meat often, and I am gluten-free for health reasons,” I said, disappointed.

“There is chicken biryani.” She showed me the container dripping with oil. I shook my head.

“Chips, candy…”

Stop, I thought.

“No, thank you.”

I left the line as the 10-year old boy behind me bought a bag of M&M’s and soda for dinner. Hey, at least they have water bottles right?

Flash forward to my yearly nutrition presentation at my local Los Angeles County masjid’s family night, post-Ramadan. Audience members write down my nutrition recommendations. Afterwards, they describe the healthy dishes they prepare at home, and I am proud of the progress they have made since I became a public health dietitian eight years ago.

But as usual, the families complain to me about the unhealthy food they are served at the masjid, catered from halal restaurants; oily meat curry, white pita bread and rice, and green slime formerly known as spinach (okay the last one is my own description). Likewise, they bemoan their difficulty in losing weight because of the fattening food. I, like a few other smart program attendees, now skip the provided meal and eat before at home. However, once in a while, I succumb to eating the unhealthy food at the masjid, to celebrate with company on Eid or at an interfaith dinner. I can’t always fill up on the wilted lettuce and plain carrots they serve as “salad.”

Muslim individuals and families are practicing good nutrition at home, but our community is lacking proper nutrition. We need to improve the nutrition at the community-level by offering quality food at public venues and masjid events. Now, I am directing my nutritional advice to the audience that provides the food. To the masjids and halal restaurants, attention. The main food groups are not curry, roti, oil-soaked vegetables, and pizza!

Islam represents all aspects of life, including nutrition. The Qur’an states, “…Eat of the good things…” (23:51). Masjids are the community’s leading example of Islam. When we attend the masjid, we strive to practice the best Islam. We dress modestly, we are polite, and we volunteer. Therefore, at the masjid we should eat healthy. Masjids need to improve their nutrition in order to meet the ideals of Islam, and to set a positive example for the community to follow.

Further, our community’s health is suffering because of the food we are subjected to at public gatherings. At only 40 to 50 years of age, Muslim-Americans are overweight, have heart disease, and even die. According to the Asia and Pacific Islander American Health Forum, South Asian men in the US have “three times higher heart attack rates than the general US population.”

We can work to improve our nutrition with four steps:

1. First, we need to fund masjids so they can afford quality ingredients and caterers. In turn, we should pay a fair amount for good food we receive, and not expect/demand free food. We can’t have high expectations if we invest nothing. Think lunch at Taco Bell versus Chipotle. Accordingly, masjids need to stop offering free junk food as a gimmick to entice people to come to the masjid. Masjids should charge a reasonable fee for food, and increase the budget for food costs. Masjids are not Chuck E Cheese’s. Use other tactics- like a bounce house or game room- to attract attendees. Speaking of Chuck E Cheese’s, provide healthy food for kids like macaroni and cheese, peanut butter and jelly sandwiches, and juice. Don’t make them choke down the curry or serve them pizza and soda every event.
2. Secondly, we need to communicate our nutrition preferences to the masjid and halal restaurants. There is no room for finger pointing or blaming “the masjid.” We are the masjid. Get involved at your masjid and provide feedback at board meetings, food committee meetings, volunteer meetings, email, etc. Ask for nutrition education programs. Accordingly, talk to restaurant owners and comment on Zabihah.com and Yelp.
3. Thirdly, choose the healthy dishes-vegetarian, baked, and grilled- offered at the masjid and parties, so they serve them more. Omar ibn Al-Khattaab , who the Prophet said would have been the next prophet if there was one, said, “Beware of meat, for it has addictiveness like wine.” (Muwatta Malik)
   Specific foods to choose: cholay (garbanzo beans), falafel, hummus, dal (lentils), fresh/grilled vegetables, labneh/dahi (yogurt), seafood, and beans.
4. Lastly, masjids should cater from healthy vendors like Mediterranean/Middle Eastern restaurants and home cooks. I recommend Mediterranean restaurants because they cook with olive oil. The Prophet, said, “Eat olives and use its oil…” (Tirmidhi). These restaraunts also usually have many vegetarian and fermented (probiotic-filled) dishes. Hispanic and Asian halal restaurants also offer healthy options. Choose vegetarian and baked/grilled dishes from South Asian restaurants. It is possible to find healthy halal restaurants. In my suburb, Jasmine Restaurant has an organic salad bar and fresh green juice!

There are steps we can take to get the healthy food we want at masjid events and halal restaurants. Get involved at your masjid and verbalize your nutrition needs. Masjids and restaurants, listen to your community.

The post Muslim Food Groups: How to Improve Community Nutrition appeared first on MuslimMatters.org.