Recipe for a Healthy Life


Fill with food 1/3 of your stomach’s capacity.

Instructions for meals:

  • Make sure that you daily eat foods of different colours.
  • Your daily diet must include some greens, such as spinach, mint or cucumber.
  • Include in your meals a variety of food groups: vegetables, fruits, nuts, seeds, beef, mutton, birds, fish, herbs, spices, grains, etc.
  • Don’t overcook your food.
  • Eat fruits daily, but only on an empty stomach.
  • Consume carbohydrates, protein, vitamin, minerals and fiber in the required ratio.
  • Avoid processed and sugary food.

Air and Water

Fill 1/3 of your stomach with water and allow the last 1/3 left for air.

Instructions for water consumption:

  • Drink 1- ­ 2 glasses of water either half an hour before or two hours after your meal.
  • Drink water early in the morning – as soon as you wake up.
  • Don’t drink water, while having a meal.

Body Fitness and Hygiene

  • Include in your daily routine two walks: a brisk morning walk of 20 – 40 minutes and a slow evening walk (100 small steps) after dinner.
  • Avoid eating before and after exercise for at least half an hour.
  • Take a full body bath either in the morning or before retiring to bed.
  • Brush your teeth twice or thrice with Miswak.
  • Think positive and be proactive.
  • Smile often!
  • Go to bed maximum at eleven o’clock.
  • Take one spoon of honey in water before sleep.
  • Start your day early. Avoid sleeping after Fajr.
  • Take a nap after lunch. Do not exhaust yourself.

Spiritual Connection

  • Thank Allah (swt) for every blessing you have.
  • Pray five times a day. For men – do your prayers in Masjid.

Well-Fed or Welfare?

Image courtesy

Image courtesy

Why do we eat what we eat? For most of history this question has been quite simple; we eat to survive. But in the context of material abundance, when food is plentiful and easily accessible, this question becomes quite different. What do we feel like eating? Whether it’s our choice of breakfast cereal or the spread at a buffet lunch, there is always a multitude of choices to satisfy our present craving. Most of us make these choices based on our personal taste but when we’re at the supermarket, we’re looking for the best value for money. This fuels the current global market for food; choice, taste, and price. But what’s missing from this equation?

First we have to look at how industrialization has changed the way we produce, package, and distribute food. Small family farms have been replaced by massive agri-businesses. Farm production has shifted to mono crops with global market value. Industrial fertilizers and pesticides have increased crop yields but pollute water, destroy wildlife, and deplete the soil of natural minerals. Meat is industrially produced in increasingly large quantities, creating a huge demand for fodder. Convenience foods laden with chemicals are produced in factories and distributed all over the world. As food becomes plentiful, for some, it comes with a huge price tag for all.

We might consider these changes to be something we have little control over, and therefore, have no accountability for; but a closer look at the problem reveals that we are not only accountable but even responsible. Every time we put something into our shopping cart, we are participating in this unsustainable system. We need to rethink our decisions about food by inserting the question of welfare into the equation – regarding our health, our planet, and every living thing on it.

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Pearls of Peace – An extract from Surah Baqarah 2

pearls6We hope that the first fast of this blessed month of Ramadan has gone smoothly. When you feel the hours are too long think, of the places where people fast for eighteen or even more hours. May Allah (swt) allow us to make the best of this month, ameen. Let’s dive into some more pearls of peace from the Book of peace.

Tests for the best!

Allah (swt) informs us that He is definitely going to test us with different types of tests. He says, “And certainly, We shall test you with something of fear, hunger, loss of wealth, lives and fruits, but give glad tidings to As-Sabirin (the patient ones etc.)” (Al-Baqarah 2:155)

Sometimes fear might over take us. Sometimes we might suffer loss in our business. We may not have enough wealth. We may lose our dear ones; our parents, our spouse and our children. Sometimes the production will be less. But who will have peace when being tested? Who, when afflicted with calamity, say: “Truly! To Allah we belong and truly, to Him we shall return.” (Al-Baqarah 2:155-156)

Surrender to the will of Allah (swt)

They are those who are contented with the decree of Allah (swt). They know that ‘we belong to Allah (swt)’ and everything that we have belongs to Allah (swt). When a calamity strikes them, they are quick to say, “Inna lillahi wa-innailahi rajioon” and move on with their life. If we adopt this approach, we will achieve peace. But if, we are someone not prepared to be tested, then what will we do in the hereafter? How will the believers be distinguished from the disbelievers if we are not prepared to be tested?

It is similar to going to school every day, attending classes and taking lectures. But when exams come we walk out of the examination hall saying, “I don’t want to be tested.” That indicates we wasted our time at school.

Quran’s main addressee is human being; therefore it holistically attends to every topic that is related to human life. If we follow the instructions laid out in the Quran, we will acquire the peace that we are searching for.

Thank Allah (swt) and eat from what is lawful

In this Surah, Allah (swt) talks about what we should eat. He says, “O you who believe! Eat of the lawful things that We have provided you with, and be grateful to Allah, if it is indeed He Whom you worship.” (Al-Baqarah 2:172) Stay away from unlawful and impure things. Eat Halal (lawful) and Tayyab (pure) and be thankful to Allah (swt). This will be the quality of someone who truly considers Allah (swt) as his Lord, Nourisher, Provider and Sustainer. People are dying out of hunger and drought while our houses are stocked with food and water, Alhamdulillah. May He make us His thankful servants. Ameen. The more we appreciate Allah’s (swt) gifts upon us, the more thankful we would be.

Strict avoidance of the Haram

Right after this verse  He warns us to stay away from the Haram, “He has forbidden you only the Maytatah (dead animals), and blood, and the flesh of swine, and that which is slaughtered as a sacrifice for others than Allah (or has been slaughtered for idols, etc., on which Allah’s Name has not been mentioned while slaughtering).” (Al-Baqarah 2:173)

This is just a small list of items that we are prohibited to eat. Haram affects our entire system, more details in the later section, Insha’Allah.

Fasting brings piety

Allah (swt) then mentions the month of Ramadan in the Quran, “O you who believe! Observing As-Saum (the fasting) is prescribed for you as it was prescribed for those before you, that you may become Al-Muttaqun” (Al-Baqarah 2:185)

Ramadan – the month of the divine revelation

This is the only month of the Islamic calendar which is mentioned this way. This is the month in which the Book of guidance was sent down by Allah (swt). Thus during this month we dedicate specific time for Quran. The Quran recitors should try their best to recite the Quran in such a manner that every letter is clear while those who are still learning the Quran should search for places where they can go and learn the Quran.

Go fasting, go healthy!

In the month of Ramadan, we not only fast for the sake of Allah (swt) but also improve our health. Fasting helps us to detoxify our bodies, physically as well as spiritually; according to a finding supported by Science. In the 1960s, the Stanford University campus conducted an interested experiment at a pre-school. The ability of four-year olds to resist temptation was tested. A marshmallow was placed in a room and the children were told that they could have the marshmallow immediately, or if they waited until the tester had run an errand and returned, then they could have two marshmallows. Some children waited for two marshmallows, while others ate one immediately. These same children were followed over 14 years to see how they managed in life.

Those who had resisted temptation at four were now, as adolescents, more socially competent, personally effective, self-assertive, and better able to cope with the frustrations of life. The third or so who grabbed the marshmallow, however, tended to have fewer of these qualities and shared instead a relatively more troubled psychological portrait. Surprisingly, those who had waited patiently at four were far superior as students to those who acted on whim. Moreover, they had dramatically higher scores in their SAT tests. There is perhaps no physiological skill more fundamental than resisting impulse. It is the root of all emotional self-control, since all emotions, by their very nature, lead to one or another impulse to act. (Coleman, Daniel, Emotional Intelligence, London: Bloomsbury, 1996, pp. 81-82.)

People stop eating certain foods to detoxify their bodies and go on a diet. Allah (swt) gives us an entire month to detoxify and get back in shape. But sadly, we treat the month of fasting as a month of feasting. Women are busy in the kitchen the entire day making delicacies for Iftar, leaving no time or energy to stand up in Taraweeh and worship the One Who provided them Rizq. It seems as if this is the only month when we get to eat something.

Yes, Allah (swt) has called cooking an act of worship when done with the intention of feeding one’s family. However, we also need to keep ourselves in check. When we begin wasting our time in decorating food then it is no more an act of worship. Most often, the decoration done so precisely and artistically goes to waste. No one eats the carved salad or the chocolate sauce sprinkled on the platter. We are wasting what we have been given in abundance while there are people dying out of hunger.

Make invocations before Fajr (at Sahoor)

Allah (swt) then mentions how close He is to us, “And when My slaves ask you (O Muhammad (sa)) concerning Me, then (answer them), I am indeed near (to them by My Knowledge).” (Al-Baqarah 2:186)

When one senses the closeness of Allah (swt), he is at peace. Allah’s (swt) closeness protects one from evil and sins. Allah (swt) continues, “I respond to the invocations of the supplicant when he calls on Me (without any mediator or intercessor). So let them obey Me and believe in Me, so that they may be led aright.”

Everyone is calling Allah (swt) at the same time for different things, and Allah (swt) is listening to each one us, giving us what we have invoked Him for, at the right time. Never underestimate calling out to Allah (swt). When you get up for Sahoor, remember Allah (swt). Keep your Dua list handy.

The hidden truth about our needs

An overlooked gift of Allah (swt) to us is that He keeps us in need. Had He not kept us yearning, would we have remembered Him? May Allah (swt) fulfill our needs. Ameen.

Bribery – a major sin

Allah (swt) then warns us of bribery, And eat up not one another’s property unjustly (in any illegal way e.g. stealing, robbing, deceiving, etc.), nor give bribery to the rulers …” (Al-Baqarah 2:188)

Sheikh Muhammad Salih Al-Munajid explains, “Bribery means giving money to someone through whom a person takes something that has no right to, such as bribing a judge to judge in his favour wrongfully, or bribing an official to give him preference over others, or to give him something to which he is not entitled. Bribery is a major sin, because the Prophet (sa) said: ‘May the curse of Allah (swt) be upon the one who pays a bribe and the one who takes it.’ (Ibn Majah) It must be known bribery is only permissible when a person cannot attain his rights in any other way. But in that case it is Haram for the one who takes it but not the one who gives it.”

Dishonest transactions/ dealings

Similarly, if you are selling something, do not deceive someone by misquoting the price or selling them a damaged good. If there is some defect be honest and let them know. Charge an honest profit because if the buyer finds out your products are over-priced, he is not going to return for another purchase and also give negative feedback to others.

Worse, the person can curse you because of your lying. Are you willing to risk your peace and contentment for a little amount of money? Honesty builds trust and strengthens relationships. It will also give you a competitive edge over others.

Need for Meaningful Activities for Youth

runSixteen-year-old Ahmed has great inspiration and passion for writing stories, drawing cartoons and making landscape. “That’s what I love to do!” he says, while making a sketch of a village life. He expresses his feelings in form of art and story writing. He engages himself in such activities to make his life exciting and meaningful.

Meaningful activities are often done for enjoyment, pleasure and fun. Simultaneously, it is imperative that these leisure time activities must be meaningful and enjoyable. The scholars of Islam have emphasized the importance of lawful recreation to the healthy development of a person’s character. Al-Ghazali writes:

If the child is forbidden to engage in play and forced to spend his time in perpetual study, this will result in his heart dying, his intelligence waning and his manner of living becoming so wretched that he will seek from it any escape he can find.”

“After completing his bookwork, a child should be allowed to play in a nice manner, so that he can relax from the fatigue of his studies. His play should not tire him out. If the child is forbidden to engage in play and forced to spend his time in perpetual study, this will result in his heart dying, his intelligence waning and his manner of living becoming so wretched that he will seek from it any escape he can find.”

Our youth is lagging behind in knowledge, enterprise and productivity. Teenagers are not making fruitful use of their time – due to unproductive habits, they are suffering from such psychological disorders as anxiety, depression, insecurity, fear, anger and aggression. These anti- social behaviours compel a frustrated person either to commit suicide or engage in violent acts.  Furthermore, the increasing immorality and vulgarity of youth is pushing them towards anarchy and darkness.

The question is: how can a frustrated person relieve his stress? What kind of activities will facilitate mental and physical health and improving the quality of life?

Engaging in recreational activities not only helps in staying healthy but also relieves psychological stress and develops a bright and healthy personality.

Effective and Revitalizing Activities:

  • Morning walk and exercise help to relax, give a soothing effect to nerves and reduce stress. These are the best activities which refresh one’s senses and make one feel light again.
  • Good reading habits include reading newspapers, magazines and books. Reading an interesting book motivates a teenager to develop reading habit and enhances their learning and vocabulary.
  • Through writing articles, stories and diary entries, one can convey his emotions and sentiments.
  • Both indoor and outdoor games and sports, such as swimming, skating, cricket, football, hockey, volleyball, squash, tennis and badminton, help to maintain physical health as well as emotional and psychological stability of an individual.                      In the Sunnah, we see the companions of Prophet Muhammad (sa) participating in many different forms of activities. They engaged in such sports as running races, horse racing, wrestling and archery. They spent time in telling jokes and enjoyed lighthearted conversations. This helps to build up an active, positive personality and improve interpersonal relations.
  • Many teenagers are engaged in arts and crafts activities. Hobbies, such as drawing, sketching, painting, knitting, making artificial jewelry and other items from clay, are excellent for utilizing time effectively. Arts and crafts activities also enhance the self-confidence of a young person.
  • Teenagers in emotional distress should take an adult education class or a course at any institution. Participation in education classes motivates and inspires them to be optimistic and to adopt a positive way of thinking. These types of social gatherings give them opportunities to relieve stress and build new relationships.
  • Young people can engage in long and short term training for honing their skills. They will not only learn but also gain motivation for utilizing their skills.
  • Gardening has many benefits – it can ease stress for people, who have been diagnosed with depression and persistent low mood. Being surrounded by fresh flowers and plants helps in achieving peace of mind.

There is a dire need for young people to stop engaging in unproductive habits, which waste their time. Engaging in recreational activities not only helps in staying healthy but also relieves psychological stress and develops a bright and healthy personality.