How to Budget and Save More of Your Money: A Guide for Muslims Without the Interest

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How to Budget and Save More of Your Money: A Guide for Muslims Without the Interest

 

What is a budget?

You may be asking yourself what is a budget? A budget in simple terms is a plan for your money. We have all heard the saying – if you fail to plan, you plan to fail. John Maxwell said it best when he said a budget is simply telling your money where to go instead of wondering where it went. That is all great in theory but what about the practicality?

As a Muslim, we know the effects of utilizing interest when dealing with our finances. But living in this day and age in more modern countries around the world, it is almost impossible to achieve big purchases without dealing with interest. Credit cards, student loans, and mortgages are just three obvious things that come with interest and it is hard to find ways around it at times.

To help find halal ways to save more of your money practically are hard to find online. We created this blog post to help find you ways to save effectively and spend your money wisely no matter where you are in your financial journey.

Establish your budget:

In this blog, we will show you how to do a real budget with real numbers that goes beyond the philosophy and involves real-life application. In practical terms, budget means sitting down every single month to determine your income; what amount of money is coming in and when is it coming in; and taking a look at every single expense from your rent or your mortgage all the way down to your daily trip through the drive-through for that morning cup of coffee. You need to know how much your expenses are and when those expenses need to be paid.

So, let’s not just talk about it and let me show you how it is done.

Create a worksheet

First step: set up a template. You can use Google Spreadsheets for your monthly budget. You can also use Excel, or simply draw one on a piece of paper.

There are three rules for budgeting, in no particular order:

  • Assign every single dollar and penny to a column
  • Set up automatic withdrawals for the fixed or regular monthly bills
  • PRIORITIZE!

Include everything

While setting your personalized budget, be sure to cover every category of income and expenses in greater detail. Itโ€™s important to know EXACTLY how much money we have coming in when it is coming in. Make the categories as personal to you as possible so there arenโ€™t too many things in the miscellaneous column or category.

Prioritize your expenses

It is so important to list your expenses in the order of priority. If you don’t prioritize things like food or gas for the car, youโ€™ll find yourself dipping into funds that arenโ€™t really yours โ€“ aka credit cards.

 

To prioritize your expenses, take a look at your necessities and differentiate them from non-necessities; needs vs wants. A few examples of needs include rent or mortgage payments, groceries, toiletries, and medication. Next, are some more necessities like utilities and transportation. Alternatively, non-necessities or wants are items that we donโ€™t absolutely require but they are nice to have around, for instance, a new car, better furniture, home dรฉcor items, jewellery or antique artwork etc.

Look for unusual items

Take a look at the miscellaneous category and determine if there is anything special happening in the month that you need to shop for? Is there a birthday or an anniversary coming up, or a holiday that you need to prepare for? These items can go under the miscellaneous category because they arenโ€™t repeating items every month. You can also further breakdown this category into columns such as gifts, birthdays, anniversary, etc.

Adopt the 50/30/20 rule

Follow 50/30/20 rule proposed by Senator Elizabeth Warren in her book โ€œAll Your Worth: The Ultimate Lifetime Money Planโ€. Her basic rule is that at the time of budgeting and personal financial planning, you should allocate 50% of your income to basic necessities, 30% of it to your wants or luxuries and 20% of income should be saved for future purposes.

โ€œSave money and money will save youโ€

Once you budget all your income and expenses, the next step is to saving money. It can be very difficult to actually save the money that has no real category and we often misinterpret that as money that can be used for any purpose.

Taking the leftover funds you have after the fixed items on your budget have been paid and putting them into a savings account, you can The process of thinking about it can be easy but actually doing it and seeing that money in your account piling up can be much more difficult.

Pre-requisites for saving money

Dave Ramsey has a golden rule when it comes to saving money. His very first step is to have an emergency fund of at least $1000. He also encourages paying off all your debts prior to saving anything else.

There are a couple of initial things that you do before considering saving money:

  1. Set overall broad goals to understand where you want to be 6 months from now, 5 years from now and 20 years from now. Have a general idea of the amount of money you want to save. Do you want to buy or upgrade to a new vehicle or are you saving money to pay for family vacations? Do you want to save money towards a down payment on a home or do you just want to have a nice cushion of cash saved up so that you are not struggling to pay your bills? Deciding on a ballpark range of how much you want to save and setting that goal is important to know what future plans you have and how serious you have to be about saving money in order to reach those goals.

 

  1. Secondly, create more specific goals. You already have those initial goals of where you want to stand financially years from now, but then you need to set these secondary and short-term goals. This step is more personable and depends on your income so be realistic with yourself. Start with small amounts and then expand as you go or as you get more experienced with budgeting and making smarter financial decisions.

Saving money from necessities

There are five different essential needs everyone has that are very important to take note of when determining your categories in your monthly expense list. They are food, shelter, health, clothing, and transportation. Even though these are needs we cannot ignore, there are great and helpful ways to cut back on these expenses.

Food – is one of the most depreciating assets you could ever imagine. This means that if you spend $20 on a meal; you eat the meal, and there is nothing left on your plate. Albeit you are full or satiated for a couple of hours, as humans we have to eat again to maintain ourselves. Reducing your monthly expense on food can be extremely effective on your ability to save more money monthly. There are various ways to do this:

  • Meal prep numerous meals for work or events
  • Make your own coffee/tea/refreshments at home
  • Buy canned and non-perishable foods to extend the expiration date and shelf-life
  • Buy store brand products and avoid the commercial brands if there are cheaper alternatives with the same or similar ingredients
  • Reduce the number of meals you eat at restaurants or for take out

Bonus tip: Buying frozen fruits and vegetables can further extend the expiration date of food that can easily go bad if they are not consumed.

Shelter – the cost of shelter is difficult to avoid. One of the best ways to cut the cost of your apartment or your house in half is to get a roommate or consider renting out a room in your home. There are now apps and services such as Airbnb or couch surfing. You can also cut the cost of living for yourself by reducing your utility usage or getting a lower rate on your WiFi. You could look into various companies that are offering similar products and shop around a little bit more and just because you have been using the same provider for the past 10 years, it doesn’t mean that you should not look into getting a different one. Ramit Sethi has great negotiation tactics for reducing your bill payments and they have been proven to be highly effective.

Health – health is incredibly important and the best way to cut back on this is to make sure you are treating your body well. Good health is good wealth, and bad health lifestyles can cause an increase in medical bills that can potentially be avoided. Of course, we know that some illness and diagnoses cannot be avoided. However doing our part in keeping our health as a priority and avoiding eating or doing activities that can cause harm, we can potentially avoid health risks.

Clothing โ€“ The best way to cut back on the cost of clothing is to unsubscribe from all the emails from clothing providers that are spamming you with sales and discounts that you do not need at the present time! Email marketing is very effective and can influence you to buy unnecessary clothes they donโ€™t really need. When you do need to purchase a new pair of jeans, trust me, you will know!

If you are on the market for a new clothing item such as a sweater or jacket, however, and are on a tight budget or low on funds that are not being utilized for fixed expenses, there are great and various finds at thrift stores like Goodwill or the Salvation Army.

Transportation – The average cost of operating and owning a vehicle is close to about $9,000 per year. If you live in an urban or even a suburban area, where there is some type of public transportation available, you might want to consider whether or not it is actually worth it for you to own a vehicle and how much you are using that vehicle versus taking public transportation. Most major cities have monthly passes that provide unlimited public transportation use. In some cities, it is actually cheaper to either Uber or Lyft to work and back rather than having your own vehicle to maintain.

Conclusion:

Creating a budget is a great useful option to help provide financial stability and stay up to date with your current fixed expenses. It can also aid in knowing how much money per month you can put towards any goals or major purchases you would like to have. Saving more money can provide a financial cushion against any uncertainty in life and creates a feeling of security. Following the above easy steps can give you peace of mind and be closer to financial freedom.

 

Sweet Potato and Chickpea Coconut Curry: A Tasty Dish That Can Be Meal-Prepped Quickly

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Sweet Potato and Chickpea Coconut Curry

Sweet Potato and Chickpea Coconut Curry

If you have a busy lifestyle, quick and nutritious meals to add to your meal prep list is a must! Sweet Potato and Chickpea Coconut Curry is an easy one-skillet curry thatโ€™s ready within 30 minutes. It is layered with so many tasty flavours and is super healthy. Itโ€™s vegan-friendly and gluten-free!

If youโ€™re trying to stack up on more meatless meal options, this is a winner. Youโ€™ll never miss the meat because between the sweet potatoes, chickpeas, and spinach there are a lot of great textures to keep you full

Letโ€™s talk about the flavour explosion tho! When you sautรฉ the onions in coconut oil with minced ginger, coriander, and garlic before adding Thai red curry paste with coconut milk, soy sauce, lime, and finishing the dish with cilantro and spinach, it is amazing and extremely yummy!

This meal is wholesome, the natural sweetness from the sweet potatoes and a touch of acid from the lime, itโ€™s the perfect blend of flavour.

The Thai red curry paste adds a smoother and richer flavour. If you have extra vegetables lying around, you can incorporate them. Bell peppers, tomatoes, or edamame with the chickpeas and coconut milk can have a veggie-centric twist to this meal as well.

So letโ€™s jump right into the quick and easy process!

 

INGREDIENTS:

  • 3 cloves garlic, finely minced
  • 2 teaspoons ground coriander
  • 1 tablespoon lime juice
  • 2-3 cups of spinach leaves
  • 2 medium/large sweet potatoes, peeled and diced into 1/2-inch cubes (about 3 cups, diced)
  • 1 to 3 tablespoons of Thai red curry pasteย (curry powder may be substituted)
  • 1 teaspoon salt (adjust for taste)
  • 1 cup of broth (vegetable or chicken) โ€“ you can also use water
  • 1 15-ounce can of chickpeas, preferably no-salt (drained and rinsed)
  • 2 tablespoons coconut oil (olive oil may be substituted)
  • 1 large diced yellow onion
  • 1 tablespoon fresh ginger, finely chopped (you can also use 2-3 teaspoons of ground ginger)
  • 1/2 teaspoon freshly ground black pepper, or to taste
  • 1 13-ounce can coconut milk
  • 1 tablespoon of soy sauce (adjust for taste)
  • 1 tablespoon of brown sugar (adjust for taste)
  • 1/4 cup fresh cilantro, finely chopped for garnishing (basil may be substituted)
  • Rice, quinoa, or naan, optional for serving

DIRECTIONS:

  1. In a large skillet, add the oil and onion and sautรฉ over medium-high heat until the onion begins to soften, stir regularly for about 5 to 7 minutes.
  2. Add the garlic, ginger, coriander, and cook for about 1 minute; stir frequently.
  3. Add the sweet potato and stir.
  4. Add the curry paste, broth or water, salt, pepper, and stir to combine. Cover and reduce the heat to medium-low, and allow the mixture to boil for about 10 minutes, or until sweet potatoes are mostly tender (they do not have to be completely cooked through yet).
  5. Add the chickpeas and coconut milk, turn the heat to medium-high, and cook uncovered for about 7 to 10 minutes, or until the liquid volume has reduced as much as desired and has slightly thickened.
  6. Add the spinach, lime juice, soy sauce, and stir to combine. Cook until spinach has wilted and is tender, (about 1 to 2 minutes). Taste and optionally add brown sugar, additional curry paste, salt and pepper to taste.
  7. Evenly sprinkle with the cilantro.

The curry is best warm and fresh but will keep airtight in the fridge for up to 1 week.

Enjoy this tasty meal with your family and friends!

 

 

Keto and Intermittent Fasting: A Beginner’s Guide

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Originally posted on HVMN Authored by Ryan Rodal

 

The ketogenic diet and intermittent fasting have more in common than you may believe. When combining the two practices, they may be able to synergistically work together toward common goals of fat loss and improved metabolic health.

Despite the differences in the diets, they have two big similarities: both increase ketone production and can also burn the bodyโ€™s fat stores. In tandem, they may help to expedite your weight loss goals.

 

But where do they fit in together? Practicers of intermittent fasting are using the technique to improve weight loss, insulin sensitivity and other health biomarkers.1 The keto diet targets many of the same goals, like helping to reshape metabolism and improve body composition.

If youโ€™re trying to decide between one or the other, why not try both at the same time? Letโ€™s look at some of the benefits of each, and how they can work together to encourage a healthy lifestyle.

Ketosis 101

The ketogenic diet has been around for several decades but has gained increasing popularity over the last several years.2 While some diets encourage consumption of fewer calories, the ketogenic diet is based on low carbohydrate intake rather than focusing on calorie intake. Keto can be described as a low-carb, high-fat diet which induces production of ketones from fat, leading to a state of ketosis: the presence of ketones in the blood at greater than 0.5mM. This is much different than the traditional western high-carb diet.

Our bodies are biologically programed to run on a mix of carbohydrate and fat depending on whatโ€™s available.

Dietary carbohydrate gets taken up and used as energy via blood glucose (blood sugar), or it is stored as a molecule called glycogen in the liver. Glycogen is slowly released between meals to keep blood glucose energy levels stable. Once carbs are removed from the equation, the body eventually learns to use alternative fuel sources for energy as glycogen stores are depleted.

There are two ways to induce ketosis. The first, called endogenous ketosis, is when ketosis is triggered through diet or fasting. In this case, the body is making its own ketones, meaning the body is ketogenic. It can take days of fasting or weeks of dieting to achieve endogenous ketosis.

The ketogenic diet is often misconstrued by the masses as a high-fat diet that features bacon, butter, and oil as its main components. While you may choose to indulge in these particular types of foods, the main attribute of keto is that it requires dieters to consume little to no net carbs. If youโ€™re on keto, you should aim for a carb intake around 50g per dayโ€”a really low amount.

The second was to induce ketosis is called exogenous ketosis. This means that ketones are introduced to the body from an external source, from ketone supplements like HVMN Ketone. This body is still in ketosis (because its blood ketone levels are elevated) but itโ€™s not ketogenic (because the body isnโ€™t producing its own ketones).

A man shooting a basketball with icons of a gear, a stomach, a scale and a toned body, representing the benefits of ketosis

Increasing Ketone Levels

Several supplements exist on the market to raise blood ketones through exogenous means. The goal with these types of products is to spur a faster, deeper ketosis without the need to diet or fast.

There are medium chain triglycerides, or MCT oils, which are a special type of fat found naturally in coconut oil, palm kernel oil, and butterfat. They do not contain ketones, instead of possessing a fat thatโ€™s readily converted to ketones. While there are many MCTs on the market, it’s best to find one without artificial ingredients, and one that’s low-carb (to help you maintain ketosis). HVMN MCT Oil Powder is pure C8โ€”the worldโ€™s most ketogenic fat. Itโ€™s 100% natural with no additives, no artificial ingredients, and zero net carbs.

Then there are ketone salts. Ketone levels rise marginally after using salts, from about 0.6mM – 1mm.3,4 And often, a high mineral intake is necessary to raise ketone levels, leading to GI issues and concern around the safety of long term high salt intake.

Finally, there are exogenous ketone esters. HVMN Ketone is the worldโ€™s first exogenous ketone ester drink and can raise blood ketone levels up to 3mM – 6mM.3,5,6,7 Itโ€™s used by professional athletes, the US military and was even used to break a cycling world record.

The choice between relying on exogenous or endogenous ketosis depends on your health and performance goals.

Although endogenous ketosis from the keto diet is a great recipe for weight loss, there are several other potential benefits of ketosis as well.8,9 Other benefits include:

  • Improved mental focus10
  • Better satiation11
  • Ability to control diabetes12
  • Better cholesterol readings13

Interestingly, the body and brain can both use ketones as energy (like glucose). Thatโ€™s why there are subjective reports of increased focus and less brain fog from keto dieters and people using exogenous ketones.

These are also some of the subjective feelings reported by intermittent fasters, likely due to the increased ketone levels from carb-depletion.

Want the best keto diet menu? Our menu accounts for everything from calories to macronutrients. Sign up now to receive this exclusive menu from keto diet experts.

Intermittent Fasting

Intermittent fasting is exactly what it sounds like: not eating for a certain period of time. On the surface, cutting out meals for a set period of time seems beautifully simple. But new research is advancing our knowledge of the best timing for meals and the helpful changes to our biology that occur during fasting.

Science Behind Intermittent Fasting

When you consume carbohydrates, the pancreas begins to release insulin-triggering carb uptake and storage.

Virtually every meal we eat triggers a metabolic response in our body.

Carbohydrates in our food (and to a lesser extent, protein) trigger the release of the hormone. The insulin, in turn, tells the body to store any excess energy as glycogen or as fat for later use. Some of the fat is stored in the liver, but most of it becomes fat deposits in the body. Insulin also switches off the processes that release fat from fat deposits, meaning that fat is going into storage and not used as fuel.

When you practice intermittent fasting, on the other hand, energy intake is lower, insulin levels begin to fall and fat burning increases.

By increasing the amount of time the body is in a fasted state, there will be more time for the body to tap into stored energy. Across evolution, most species would regularly enter a fasted state. Predators tend to eat larger portions at one given time and may not consume food for several days. There is nothing wrong with occasionally fasting for longer periods of time and it actually has several health benefits (but of course, consult your doctor before doing this).

Caloric Restriction

Simply put, restricting the amount of calories you consume will put the body into a fasted state.

There is a common belief that skipping a meal is bad for your metabolism or overall health. Truth is, weโ€™re seeing more data support the idea of restricted eating. The three-meals-a-day convention has been standard in American diets for decades. But obesity has increased. Diabetes and pre-diabetes have also increased.

Obviously, something isnโ€™t working.

In studies performed on animals,14 those in a fasted state had longer lifespans compared to those that did not fast. It seems the benefits of fasting can not only be seen short term but over the course of a lifetime as well.

An interesting diet that mimics fasting is called the Prolon Diet. The idea is to really decrease insulin release while still providing nutrients. Itโ€™s a low-protein, low-carbohydrate, high-fat diet with calorie intake ranging from 770 – 1,100 calories per day. Studies have shown a fast-mimicking diet can improve biomarkers for aging, diabetes and cardiovascular disease.15,16

A woman eating a bowl of fruit showing the benefits of intermittent fasting

Advantages of Intermittent Fasting

Besides benefits for body composition or weight loss, there are a number of advantages that accompany intermittent fasting.

  • Easier to manage than traditional dieting: Preparing a single (or a couple, depending on your feeding window) meals per day is logistically easier than preparing several meals from a time management standpoint. Plus, intermittent fasting saves you the headache of rigorous meal prepping or finding foods that comply with a specific diet
  • Decrease in fat mass: Individuals who practised intermittent fasting showed a decrease in fat mass while maintaining muscle mass and strength15
  • Longevity: Studies have shown that populations who fast on a regular basis can appear to have increased longevity.17 A study was performed on rats that ate only once per day and it found that compared to other groups, those rats had a longer lifespan regardless of the amount of food consumed17,18
  • Improved health and metabolism: Metabolic health may be improved with fasting by way of circadian biology, gut microbiome, and modifiable lifestyle behaviors, such as sleep. Research has shown that intermittent fasting may help improve blood lipids, glycemic control, control insulin levels, decrease blood pressure, and decrease inflammation19,20
  • Boost brain health: Fasting robustly is a strong trigger for neurogenesis and beta-hydroxybutyrate (or BHB, one of the three ketone bodies), which can trigger the release of brain growth factors21
  • Speed up endurance adaptation: Fasting promotes pathways involved in fat metabolism, which may help endurance performanceโ€”for example, growth of new mitochondria
  • Reduced risk of diabetes: Through intermittent fasting, reduced insulin resistance can help those with type 2 diabetes lower blood glucose levels and improve blood sugar. Intermittent fasting can also decrease inflammation

Practical Application of Intermittent Fasting

Intermittent fasting has been a cultural pillar at HVMN. Employees regularly participate in intermittent fasting and have cited more productivity as one of its benefits, along with the absence of daily slumps associated with spikes in insulin from eating carbs. But itโ€™s not just employees at HVMN who fastโ€”itโ€™s an ancient tradition with many variances in schedules.

Unlike many other diets, intermittent fasting deals not with what you eat, but rather when you eat.

This dietary convention is all about timing rather than eating certain varieties of food. When you choose to partake in intermittent fasting, you are eating within a certain window of time. By forcing the body to stay in a fasted state for a longer period of time, the body will turn to fat stores to use for energy (since it doesnโ€™t have carbs).

The body stores way more fat than carbohydrates, and will eventually learn to tap into those fat stores for energy. Simply choosing to eat in certain windows of time can have a positive long term effect on your body composition and overall health.22 Your body fat can decrease as well.

There are different variations of intermittent fasting, so it is not a one size fits all type of practice.

Eating Windows

The most common method of intermittent fasting is choosing certain times for food intake (sometimes called โ€œfeeding hoursโ€).

You may choose to eat over a four, six, or eight-hour window. This means you only eat during this particular timeframe and the remaining hours of the day are spent fasting.

Some people fast for 16-hour periods, eating only between the hours of 12pm – 8pm, and not eating outside of that timeframe. Some do a 24-hour fast every week. Some of the most dedicated intermittent fasters will do a 36-hour fast every week. Employees at HVMN even did a seven-day fast.

Here are a couple of ways to work eating windows and fasting windows into your normal eating schedule:

  • Four-hour window: First meal of the day at 3:00pm and the last meal of the day is consumed by 7:00pm
  • Six-hour window: First meal of the day at 2:00pm and the last meal of the day is eaten by 8:00pm
  • Eight-hour window: First meal of the day is at 12:00pm and the last meal is enjoyed by 8:00pm

Some people may take their fasts a step further and may choose to only eat once per day. This becomes a 24-hour (or near 24-hour) fast. You should use your sleeping hours to your advantage, almost like free fasting time (unless youโ€™re sleep-eating). A common way to do this is to consume your last meal at 8pm, then wait to eat until 8pm the following day. Often, this is referred to as one-meal-a-day or OMAD fasting.

Regardless of the eating window, the total caloric intake for the day should remain the same.

Some may argue that there are advantages to having a longer period of fasting, but your choice of eating window is entirely up to you. The best fasting protocol is the one that you stick to. Find a way to work this into your everyday schedule for the best, most consistent results.

Water Fasts

Itโ€™s supremely important to stay hydrated while you fast. Though, some fasters consume only water during both shorter and longer fasts. Another popular beverage choice during a fast is black coffee, but this can be seen as a crutch because it reduces appetite.

Alternate day fasting (ADF) is a form of intermittent fasting but takes a bit more of an extreme approach: no food for 24 hours every other day. However, alternate schedules allow for 500 calories to be consumed on fasting days, which have shown to be easier to stick with.23,24,25

No matter the protocol, ADF diets have shown positive results for weight loss.26Interestingly, studies in animals showed that ADF may modulate risk factors for chronic disease, and can help retain muscle mass in humans (something of a concern with fasting).27,28

Longer water fasts can last anywhere from 36 hours to several days.

Studies in both animals and humans have suggested water fasts can have health benefits.

Most cited benefits include stimulating autophagy and reducing the risk of chronic disease.29,30,15 With these longer fastsโ€”and really, fasting in generalโ€”always consult your doctor.

Bringing Keto and Intermittent Fasting Together

The ketogenic diet and intermittent fasting tap into similar metabolic pathways and so they should be able to work together synergistically.

An image of a wristwatch and an avocado, representing the bringing together of keto and intermittent fasting

The obvious juxtaposition: keto is a form of long-term dieting with a specific macronutrient target, that therefore restricts what types of foods you eat. Intermittent fasting occurs in the short term and restricts only when you can eatโ€”with no macro-rules in the eating windows.

However, as explored earlier with low-protein, high-fat, low-carb diets, focusing on keto during the eating windows may prolong the helpful metabolic pathways invoked by fasting. An interesting application is Peter Attiaโ€™s โ€œNothingburger,โ€ in which he conducted a week-long fast between two weeks of nutritional ketosis.

Both dieting methods can work toward the same goal: use fat stores for energy and put the body in a state of ketosis. Both deplete the body of glucose. If youโ€™re intermittent fasting, it may be able to put you into a state of ketosis more quickly than dieting alone.

Very few studies look at keto and intermittent fasting together. However, as our understanding of the biology supporting both deepens, we can see clear synergies; this illustrates the two together can be a good combination.

Starting a Keto and Intermittent Fasting Hybrid Diet

Although starting a hybrid type of diet sounds complicated, it can be simplified very easily. Hereโ€™s a look at what a single day might look like if youโ€™re on keto and intermittent fasting. Follow these steps for an example keto meal plan that could be employed while intermittent fasting.

6:00am: Wake up, drink water and/or black coffee.

9:00am: Drink another cup of coffee if youโ€™re feeling especially hungry or low on energy.

12:00pm: Begin eating window with eight ounces of chicken breast and a salad with olive oil dressing and feta cheese. Other lunch additions include hard-boiled eggs, salmon, and avocado.

3:00pm: Snack on a handful of almonds and some blueberries.

6:00pm: Eat eight ounces of fish accompanied by vegetables like Brussels sprouts, string beans or asparagus.

8:00pm: Blueberries or nuts as dessert, for the final food consumed of the day.

If youโ€™re considering a week of intermittent fasting interspersed with your keto diet, hereโ€™s what that week might look like.

Monday: Feeding hours between noon – 8pm. If you exercise on Mondays, try a midday workout when youโ€™re fully fueled. Enjoy your last meal at 8pm. Keto meals might include a smoked salmon and avocado plate, or a steak and sweet potato dinner.

Tuesday: Fasting day. No calories consumed until 8pm.

Wednesday: Try a fasted workout in the morning. Begin eating at noonโ€”youโ€™ll probably be hungry. Reward yourself with a big chicken BLT salad for lunch and cheese omelette for dinner.

Thursday: No workouts, no all-day fasting. Since energy requirements are less on these days, begin eating at noon and try a turkey, cheese and avocado wrap for lunch, then salmon and asparagus for dinner.

Friday: Maybe the fasted workout didnโ€™t go your way. Today, try a workout later in the day, planning your last 8pm meal as one high in protein. Try roasted chicken paired with creamy broccoli.

Saturday and Sunday: Here is another opportunity to try an extended fast, if youโ€™re feeling up for it. But if youโ€™re working out, ensure to properly fuel until you fully become fat-adapted. Maybe a nice long run outside is an option here. And use Sundays to meal prep, making the rest of the week easier!

This is an extremely simplified version, but starting this style of diet does not have to be complicated. Eat keto-friendly foods in a predetermined window. In this case the standard eight-hour eating window was followed, however, you may choose to follow a shorter eating window if so desired.

A timeline of keto and intermittent fasting; images of water, coffee, a salad, almonds, asparagus and blueberries associated with when to eat them

Tying it All Together

Keto dieting and intermittent fasting can go hand-in-hand when done correctly. Both should encourage the body to enter a state of endogenous ketosis, and hopefully, boost the results.

But rememberโ€”this is a process. Itโ€™ll take a bit of time to find out the best schedule that fits your lifestyle. Donโ€™t be afraid to experiment and adapt. The best diet plan is the one that youโ€™re able to stick to.

Have you tried intermittent fasting combined with keto? Share your experience in the comments.

Make fasting easier Subscribe to our list of 10 products to help you fast! Scientific Citations
1. Collier R. Intermittent fasting: the science of going without. CMAJ. 2013;185(9):E363-4.
2. Walczyk T, Wick JY. The Ketogenic Diet: Making a Comeback. Consult Pharm. 2017;32(7):388-396.
3. Stubbs, B.Cox, P.; Evans, R.; Santer, P.; Miller, J.; Faull, O.; Magor-Elliott, S.; Hiyama, S.; Stirling, M.; Clarke, K. (2017). On the metabolism of exogenous ketones in humans. Front. Physiol.
4. Oโ€™Malley, T., Myette-Cote, E., Durrer, C., and Little, J.P. (2017). Nutritional ketone salts increase fat oxidation but impair high-intensity exercise performance in healthy adult males. Applied Physiology, Nutrition, and Metabolism, 1-5.
5. Clarke, K., Tchabanenko, K., Pawlosky, R., Carter, E., Todd King, M., Musa-Veloso, K., Ho, M., Roberts, A., Robertson, J., Vanitallie, T.B., et al. (2012). Kinetics, safety and tolerability of (R)-3-hydroxybutyl (R)-3-hydroxybutyrate in healthy adult subjects. Regul. Toxicol. Pharmacol. 63, 401-408.
6. Shivva, V., Cox, P.J., Clarke, K., Veech, R.L., Tucker, I.G., and Duffull, S.B. (2016). The Population Pharmacokinetics of d-ฮฒ-hydroxybutyrate Following Administration of (R)-3-Hydroxybutyl (R)-3-Hydroxybutyrate. The AAPS journal, 1-11.
7. Cox, P.J., Kirk, T., Ashmore, T., Willerton, K., Evans, R., Smith, A., Murray, Andrew J., Stubbs, B., West, J., McLure, Stewart W., et al. (2016). Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. Cell Metabolism 24, 1-13.
8. Partsalaki I, Karvela A, Spiliotis BE. Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. J Pediatr Endocrinol Metab. 2012;25(7-8):697-704.
9. Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. 2013;67(8):789-796. doi:10.1038/ejcn.2013.116.
10. Hallbรถรถk T, Ji S, Maudsley S, Martin B. The effects of the ketogenic diet on behavior and cognition. Epilepsy Res. 2012;100(3):304-9.
11. Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. Eur J Clin Nutr, 67(7), 759-764.
12. AJMC. Type 2 Diabetes: Changing the Paradigm From Management to Reversal. https://www.ajmc.com/contributor/sarah-hallberg-do-ms/2017/04/type-2-diabetes-changing-the-paradigm-from-management-to-reversal. Accessed February 14 2019.
13. Dashti HM, Mathew TC, Hussein T, et al. Long-term effects of a ketogenic diet in obese patients. Exp Clin Cardiol. 2004;9(3):200-5.
14. National Institute on Aging. Longer daily fasting times improve health and longevity in mice. hhttps://www.nia.nih.gov/news/longer-daily-fasting-times-improve-health-and-longevity-mice. Accessed February 14, 2019.
15. Brandhorst S, Choi IY, Wei M, et al. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metab. 2015;22(1):86-99.
16. Wei M, Brandhorst S, Shelehchi M, et al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Sci Transl Med. 2017;9(377)
17. Walker G, Houthoofd K, Vanfleteren JR, Gems D. Dietary restriction in C. elegans: from rate-of-living effects to nutrient sensing pathways. Mech Ageing Dev. 2005;126(9):929-37.
18. NIH Research Matters. Fasting increases health and lifespan in male mice 2018. hhttps://www.nih.gov/news-events/nih-research-matters/fasting-increases-health-lifespan-male-mice. Accessed February 14, 2019.
19. Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 2017;37:371-393.
20. Moro T, Tinsley G, Bianco A, et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016;14(1):290.
21. Lutas A, Yellen G. The ketogenic diet: metabolic influences on brain excitability and epilepsy. Trends in neurosciences. 2013;36(1):32-40. doi:10.1016/j.tins.2012.11.005.
22. Tinsley GM, La bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. 2015;73(10):661-74.
23. Klempel MC, Bhutani S, Fitzgibbon M, Freels S, Varady KA. Dietary and physical activity adaptations to alternate day modified fasting: implications for optimal weight loss. Nutr J. 2010;9:35.
24. Anderson JW, Konz EC, Frederich RC, Wood CL. Long-term weight-loss maintenance: a meta-analysis of US studies. Am J Clin Nutr. 2001;74(5):579-84.
25. Das SK, Gilhooly CH, Golden JK, et al. Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized controlled trial. Am J Clin Nutr. 2007;85(4):1023-30.
26. Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., Trepanowski, J. F., Haus, J. M., . . . Calvo, Y. (2013). Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutrition Journal, 12(1). doi:10.1186/1475-2891-12-146
27. Johnson JB, Summer W, Cutler RG, et al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic Biol Med. 2007;42(5):665-74.
28. Varady, K. A. (2011). Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obesity Reviews, 12(7). e593โ€“e601.
29. Alirezaei M, Kemball CC, Flynn CT, Wood MR, Whitton JL, Kiosses WB. Short-term fasting induces profound neuronal autophagy. Autophagy. 2010;6(6):702-10.
30. Castello L, Froio T, Maina M, et al. Alternate-day fasting protects the rat heart against age-induced inflammation and fibrosis by inhibiting oxidative damage and NF-kB activation. Free Radic Biol Med. 2010;48(1):47-54.

Practising Patience and How to Stay Focused and Positive During Hard Times

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Tough times come, and tough times go. But sometimes, it can feel like you canโ€™t get ahead and things just continue to pile up It just doesnโ€™t seem like it can get anywhere worse โ€“ and then it does, and does again. So how do we maintain our patience during times that test us?

To accept that difficult times are going to happen, whether we always do good or not is a skill.

Patience has been mentioned multiple times in the Quran and the Sunnah of the beloved Prophet (SAW). It has such a great status in the sight of Allah and in Islam. It is one of the best deeds and has limitless rewards.

Allah Almighty said in the Holy Quran:

โ€œOnly those who are patient shall receive their rewards in full, without Hisaab (without limit, calculation, and estimation).โ€(Quran, 39:10).

Islam is a complete code and guide for how to live and lead a life that Allah (SWT) would be pleased of.

Allah (SWT) said to those who are facing difficulties or trials that He is with them by guiding and supporting them and granting them a clear victory.

 

Allah said:

โ€œSurely, Allah is with those who are Asโ€‘Saabiroon (the patient)โ€ย (Quran, 8:46).

 

From this verse of the Holy Quran, we can say that no matter whatโ€™s the situation we are facing we should be faithful and patient as Allah is with us, He will never leave us alone.

 

The Reward of Patience

Everything is about perspective. If you see everything that happens or comes your way is from Allah, and that everything happens for a reason, you are more inclined to think about the lessons from it instead of why things happened. Patience is a virtue, and it enables us to proceed towards worthy goals.

Ever been in a state where something terrible happens to you and you just feel like it was THE worst thing that could have EVER happened? But when you look back on them, you realize that a difficult time had happened for good to come. This is why it is important to have patience during at all times, especially when you feel like things are going all wrong. By believing that Allah (SWT) wanted things to go the way they do, then we can better appreciate our lives and the things we go through. By seeing obstacles as a lesson and a blessing, our perspective changes.

Always remember that your patience will never go unrewarded whether it is in this life or the next. The reward of every deed is known except for patience, imagine being amongst those who the angels will salute on the day of judgement- yes those will be the people of patience.

 

โ€œโ€ฆAnd the angels will enter upon them from every gate, [saying],โ€Peace be upon you for what you patiently endured. And excellent is the final home.โ€ย [ar-Raโ€™d 13:23-24].

 

We are encouraged to alwaysย  Alhamdulillah, no matter the situation.

โ€œAndย seek help in patience and As-Salahย and truly it is extremely heavy and hard except for humbly submissive [to Allah]โ€[Quran chapter 2, Verse 45].

 

 

 

How to Make Wudu Before Praying Your Daily Salats and When You Need to Redo Your Wudu

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1. Start with intention. Everything we do in life stems from our intention for the outcome. Before you begin making wudu, make the intention to purify yourself before performing salat.

2. Start with pouring water on both palms and wash up to your wrists. Run a finger through your fingers, and make sure no parts of your hands are left dry. This action is to be performed three times.

3. Rinse your mouth thoroughly, and inhale water gently into the nose with your right hand, and exhale and clean it out with your left hand. This action is to be performed three times.

4. Wash your face completely, and be sure to not leave any part of your face is left dry. This action is to be performed three times.

5. Wash your right hand and all the way up to and including your elbow. Make sure no part of your right hand, all the way up to your elbow, is left dry. This action is to be performed three times.

6. Repeat step 5 with your left hand and elbow.

7. Wipe both your wet hands over your head, from front to the back. Then wipe from the back of the head starting from the nape of your neck to the front of your head. This action is to be performed only once.

8. Wipe inside of your ears with your index finger and outside of both of your ears with your thumb. This action is to be performed only once.

9. To clean the feet, first start with your right foot and wash it thoroughly all the way up to and including the ankle. Use your left hand to run water through your toes using your pinky finger.

10. Repeat step 9 with your left foot and ankle, this time using your right hand to clean in between the toes.

 

What to Do After Performing Your Wudu

Recite this dua below upon completing your wudu:

Ashhadu โ€˜an la ilaha illallahu wahdahu la shareeka lahu, wa โ€˜ashhadu โ€˜ana Muhammadan โ€˜abduhu wa Rasooluhu.

Allahummaj โ€˜alni minat-tawwabeena wajโ€™alni minal-mutatahhireen

I testify that there is no deity worthy of worship except Allah alone and I testify that Muhammad (SWT) is His slave and His Messenger. (Muslim)

O Allah make me among those who repent and make among those who keep (themselves) pure. (Timridhi)

What will break your Wudu

There are several things that will break your wudu and require you to re-perform prior to praying your salat. These are:

  1. Falling into a deep sleep.
  2. Eating camelโ€™s meat.
  3. If you pass urine, excrement, or wind.
  4. If you touch your private area without any cover.
  5. If you lose consciousness due to fainting or lose your senses due to madness.

Allah knows best.

What happens if you Do Not Have Access to Water?

If you do not have access to water or you only have enough to drink from or is contaminated, you can perform a dry ablution or Tayammum.

The process for this is done by these following steps:

  1. May the intention to purify yourself and your heart, and say Bismillah, which translates to In the Name of Allah.
  2. Place your palms on clean earth or dust, for example, the wall or stone.
  3. Blow into your palms.
  4. Wipe both of your palms over your face.
  5. Wipe your right palm with your left palm.
  6. Make the dua for when you have completed your wudu (see above)

 

We hope that this helps you in making proper wudu to purify yourself prior to performing your daily salats. As said in the Quran:

 

Allah does not want to place you in difficulty, but He wants to purify you. (5:6)

 

 

 

Why You Should Read the Quran During Ramadan and How to Complete it This Month

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Ramadan is the 9th month of the Islamic calendar and is when the Quran was revealed. It would only be fitting to be a time when the Quran is read with attention and comprehension.

Ramadan brings about a time filled with love, happiness, and rewards – lots of them! The mere mention of Ramadanย brings prayer and Quran to our minds.

Allah (SWT) mentions in the Quran that:

The month ofย Ramadan [is that] in which was revealed the Qurโ€™an, a guidance for the people and clear proofs of guidance and criterion. (Quran 2:185)

The Holy Quran was revealed to us in the month of Ramadan and on the night of Laylatul Qadr. Every single letter of the Quran that is recited hold ten rewards! Now imagine knowing to have this multiplied 70 times! Did you also know By knowing this, it is necessary to know about the essentials in reciting the Quran during Ramadan and easy ways to complete it.

Photo by Syed Hussaini on Unsplash

Nowadays our spare time (if we ever have any!) is filled with social media, Netflix, and other non-extracurricular activities. Time is never enough for anyone, and most people hardly find time to read the Quran. However, Ramadan brings the best opportunity to bring us closer to Allah (SWT) through Quran. Reciting the Quran serves as a good study and contemplation over the wise words of Allah (SWT). While the Arabic speaking Muslims can seek the help of Tafsir, those who do not speak Arabic can read or listen to an authentic translation of Quran.

It is mentioned in the Quran that:

[This is] a blessed Book which We have revealed to you, [O Muhammad], that they might reflect upon its verses and that those of understanding would be reminded. (Quran 38:29)

5 Easy Steps to Consider to Help You Complete the Quran During Ramadan

The Quran may look like itโ€™s a lot to read from cover to cover, but it is the most valuable book you will ever need in this life. To make the most of this beautiful month, we put together a few easy tips to get our minds in the right headspace so we can maximize our time.

Have a True Intention to Not Only Read the Quran, but to Complete it During Ramadan

Islam puts value in our intention, or niyaah, and our actions are based on our intentions. If you have the intention to not only recite the Quran or read its translation in the language best for you to understand it, you are already making headway.

By making a goal to complete the entire Quran during Ramadan, you can then make time for this goal and replace unnecessary activities or hobbies you would usually participate in. Remind yourself regularly about your true intention for this goal to help you stay on track.

Make a Plan That Fits into Your Schedule and Write it Down!

It may seem like an impossible task, but this could be due to you comparing your time with someone elseโ€™s who seems to have more time to spare than you do. Not everyone has the same day-to-day schedule, so make your own plan that works best for you without stressing yourself out. Write down our anticipated schedule the night before so you can see the things you have to do (go to work, drop off your kids at school, go to class), and see the gaps that are available for you fill in. Schedule in your Quran recitation times so you wonโ€™t feel hurried or anxious about the time you are spending on doing so.

You can also make use of a few minutes before and after each obligatory prayer where you are already making time for Allah (SWT). Other good times can be when your kids are napping, on the bus or subway during your daily commutes, or just before you begin iftar preparations.

Revisit your schedule every night before bed or every other day to tweak as needed and see what times worked well and what times can be adjusted.

 

Read with Comprehension and Contemplation

If you are unable to read or understand Arabic, donโ€™t be too hard on yourself. There are now translations of the Quran in almost every language, Alhamdulillah! You can read each and every verse of the Quran and itโ€™s translation and meaning. By reading with meaning and reciting with understanding, it can make you more appreciative of the beauty of Islam and encourage you to learn more and practice long after Ramadan has passed.

 

Take Advantage of Every Moment of Ramadan!

During Ramadan, try your best to recite and understand as much of the Quran you are able to daily. This doesnโ€™t mean countless hours per day and it does not serve to be considered a hard task or chore. By realizing the limited time a month has, you can make more time and cut out doing things that are unimportant or that can wait until after Ramadan is over.

Consistency is Key to Making a Habit Stick!

Did you ever hear that it takes 21 days to make or break a habit? Ramadan has 30 beautiful days and this can serve as an excellent time to make healthy habits and discontinue harmful ones. By making your time with Allah (SWT) reading and understanding the Quran daily, you are better able to make time for Allah (SWT) even when Ramadan is over.

Ramadan is a true blessing every year it comes around. It serves as a reminder for everyone to re-focus on good habits and try to end ones that arenโ€™t beneficial. By indulging more in the Quran it can help reconnect our minds and hearts to Allah (SWT). This can be easy for some, but a serious challenge for others. By making a plan best designed for you to help complete the Quran, you are better able to stick to your goal and remain consistent throughout this month. May this Ramadan be your turning point and your best one yet, Ameen!

How to Ease into Fasting for the Month of Ramadan By Intermittent Fasting and its Benefits

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Ramadan is fast approaching and preparing is important to do especially for the long spring and summer fasting days. Intermittent fasting is a useful method to help in this transition. It is a timed approach to eating and unlike a dietary plan that restricts where calories come from, intermittent fasting does not specify what foods a person should eat or avoid.

Intermittent fasting involves cycling between periods of eating and fasting. At first, it may be difficult to eat during a short window of time each day. Here are tips on the best way to begin fasting, including identifying personal goals, planning meals, and establishing caloric needs.

Identify Personal Goals

Typically, a person who starts intermittent fasting has a goal in mind. It may be to lose weight, improve overall health, or to get in the habit of fasting during the days of Sunnah. A person’s ultimate goal will help them determine the most suitable fasting method and work out how many caloriesย and nutrients they need to consume.

Alternate Day Fasting Using the 5:2 Method

Some people fast on alternate days to improve blood sugar, cholesterol, and weight loss. You can also try to incorporate the sunnah of fasting on Mondays and Thursdays to get you on track for Ramadan every year. The idea behind the 5:2 method is to consume 500 to 600 calories on two non-consecutive days each week. For the rest of the week, you consume only the number of calories that you burn during the day. Over time, this creates a habit and mentally and physically prepares you for the month of Ramadan.

Figure Out Caloric Needs

There are many tools available to help you work out your caloric needs and determine how many calories they need to consume each day to sustain daily physical and mental needs of our bodies. Once you have an idea of your necessary caloric needs, you can then work out meal ideas that can meet these requirements and give you the energy you need to last the days of Ramadan.

Figure Out a Meal Plan

Meal planning offers many benefits, such as helping you to find creative and healthy ways to stay alert, energetic, and provide the necessary nutrition your body needs. It can help you ensure you have the essential foods on hand for cooking recipes, quick meals, and snacks to munch on during the hours we are able to eat.

If you are interested in losing or gaining weight, having a meal plan in place may help to plan what you are going to eat during the day or week. This also goes for someone who is interested in fasting throughout the month of Ramadan.

Meal planning does not need to be overly restrictive. It considers calorie intake and can help you to incorporate proper nutrients into the diet.

Make the Calories Count

Not all calories are the same! Although there isnโ€™t set restrictions on how many calories a person should consume when fasting, it is essential to consider the nutritional value of the food.

In general, you should aim to consume nutrient-dense food or food with a high number of nutrients per calorie. You may not have to abandon junk food entirely, but you should still practice moderation and focus on healthier options to gain the most benefits.

How Effective is Intermittent Fasting?

Fasting has several effects on a person’s body. These effects include:

  • Reducing levels ofย insulin, which makes it easier for the body to use stored fat.
  • Lowering blood sugars,ย blood pressure, andย inflammation
  • Changes gene expressions, which helps the body protect itself from disease as well as promoting longevity.
  • Dramatically increases human growth hormone, or HGH, which helps the body utilize body fat and grow muscle.
  • Encourages your body to activate a healing process called autophagy, which essentially means that the body eats up its own damaged cells.

Other research backs up the claims that fasting can help a person lose weight.

Effects of Fasting on Exercise

For healthy individuals, intermittent fasting should not affect their ability to exercise except during the period when the body is adjusting to the new eating schedule. After the adjustment period, a person should not feel any ill effects from fasting on their exercise routine.

If you are worried about losing muscle while fasting, be sure to consume enough protein during eating periods and participate in resistance training regularly. By keeping protein intake up, you are less likely to lose muscle mass from fasting.

For more information on intermittent fasting and using a keto diet, be sure to check out HVMNย post on both! We also share their article on our site, click here to access it as well.

 

Infertility Does Not Define Me

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  • Trying to Conceive Since 2007
  • of IUI (Intra Uterine Insemination) Cycles โ€“ 3
  • of IVF (In Vitro Fertilization) Cycles โ€“ 3
  • Eggs Retrieved โ€“ 22
  • Eggs Remainingย โ€“ 7
  • Pregnancies โ€“ 2
  • Miscarriagesย โ€“ 3

Found my calling for a life without children in 2016. Still, infertility does not define me.

I donโ€™t know when the first time is when someone puts that image of motherhood in your mind. You see it all around you. Thereโ€™s nothing wrong with that image until you think itโ€™s the ultimate life goal. No one talks about the fact that it may be not be a destiny for 1 in 8 women in this world. I am that 1 out of 8. This year, after 10 years of undiagnosed, unexplained infertility, I decided to speak up.

Hereโ€™s my why. Most of the influencers on social media who choose to speak up to raise awareness about infertility end up having two to three children and proclaiming that have had infertility for two or three years. I get it. The pain is the same, the isolation is the same, but the destination is different. They ended up having children. I and women like me, didnโ€™t.

Most of the time, its fate and sometimes its what you decide for yourself, for the sake of sanity, for the sake of your partner, for the sake of your family.

One day I blew up on Instagram after an influencer shared her journey of infertility of two years and ended up with three kids. I questioned her right to call this โ€˜sphereโ€™ hers. It broke my heart to see so many women followers approached her for advice, still childless, knowing she had very little to do with it. So, I reached out to her and asked her why she thought that gave her the authority on such a topic because clearly, she ended up with a family she wanted. To which she said, she wished more women with indefinite infertility came forward and told their story because someoneโ€™s got to do it.

That was more than six months ago.

Here I am telling the world that I choose not to speak about infertility for so long because it doesnโ€™t define who I am. I refuse to embody that label to wear down on my intellect, my emotional health, my years of life experience and the contribution I make to the community every day, that if nothing else, should matter the most to the world around me.

However, this influencer had a valid point. Because of women like us, who never come forward to speak about their journey through infertility, who never end up having children but do lead a healthy and fruitful life, other people choose to take up that space.

Is it because we think we have no happy ending? I am here to tell you how wrong we are.

Before you judge me, let me quickly tell you itโ€™s not about fighting over some social media sphere, itโ€™s about giving the voice to the most vulnerable yet the most silent survivors of infertility, hence the silent heroes of such stories.

I have always been an ambitious girl. I have been commented on by some very close loved ones, โ€˜she never wanted kidsโ€™ or โ€˜have you really tried?โ€™ not knowing the full extent of my every day battles. They didnโ€™t see me through the three cycles of IVF, I went through, in a different city in a different province because such facilities werenโ€™t offered in our town, all this while working full time, being a wife, a friend, a neighbour and wearing so many hats that I wore unknowingly.

 

The first time I miscarried, I was at work getting ready to train 15 of my staff and had to go home for an emergency. I bled on my friendsโ€™ coach that day as my husband was out of town and no one in town knew what I had gone through. Nothing is lonelier than that. What came out of it is a bond that I and my friend share and is unbreakable to this day.

A year later, I miscarried for the second time losing two this time, hence bleeding and hurting even more. I inflamed my sciatic nerve that day and it aches from time to time when my sciatica flares up. A piece of my soul, my spirit, died that day. I fell into an abyss of depression. My whole body ached for weeks from the tears my soul shed every day for something that could have been. My shoulders still carry the weight of that sorrow.

Contrary to that, life didnโ€™t stop throwing curve balls at me. The day I went back to work after the second miscarriage, I got laid off from a I job I really liked.ย  A month later, I tripped and fell on a concrete slab, almost smashing my elbow (it didnโ€™t break, it popped out and popped back itself) and ended up in cast. I was hurting both outside and inside.

A major shift happened. It had to happen. Things that I craved and cherished, like a corporate career, kids etc., events that I wished for in life like first day of school, graduations and eventually grandkids, didnโ€™t matter anymore. I started to seek a spiritual connection with my Creator. I searched for a purpose in my being. To me, surely, if He created me and put me on this earth, I must be for a reason. I became a seeker for that reason. I find solace in my prayers, in my reading the Quran and in listening to and connecting with real human stories. Helping others in need has become my go-to mantra in life.

I learnt very quickly life is not worth running after what you donโ€™t have. What if you are chasing a dream that is taking you further from your lifeโ€™s purpose. Thatโ€™s when I stopped. As a couple we explored the option of adoption and realized very quickly it may not be for us. We decided to stop before we lost everything good about us. We took the time to heal. We took the time to think. We took the time to reclaim our own narrative and our own stories.

I am a loving wife, a responsible daughter, an understanding sister, a doting auntie, a hardworking employee, a compassionate colleague, a good listener and an everlasting friend. Where do you see โ€˜infertileโ€™ in that list? I donโ€™t. So, shouldnโ€™t you.

For the remainder of April, when Infertility Awareness Week occurs annually, find gratitude in what you have. Be compassionate to those who donโ€™t have a similar journey as yours. Maybe they are not there yet. Maybe they will never be. Be open to that difference. Create a safe space for them to talk about it. Respect the courage they have. They wake up every day, look the world in the eye and say โ€˜bring it onโ€™.

ย This article was written and submitted by Jamal-e-Fatima Rafat

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News of the bombings in churches during Easter in #Srilanka , has a de ja vu effect on me. It's too fresh, too real. When #churches, #synagogues and #mosques are under attack during religious proceedings, it's the whole of humanity under attack. ๐Ÿ’” โ›ช . ๐Ÿ• . ๐Ÿ•Œ #canadianmuslims #prayersforsrilanka #srilankaattacks #prayers . #travel #Turkey #traveltheworld #traveleurope #travelasia #travelturkey #Ephesus #selรงuk #EphesusIzmir #turkeydiaries #ancienthistory #ancientcivilization #wondersoftheworld @tripadvisor @bookingcom @hotelsdotcom

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9 Tips to Get Your Mind Ready for Ramadan and How to Make the Most of the Holy Month

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Itโ€™s the most wonderful time of the year โ€“ well almost! Ramadan is around the corner, and we are here to give you some useful tips to get you right for this Ramadan.

Even though it only comes around once a year, it is 30 days that should be used wisely. Preparing for it is a great way to make the most of your days and can help you break habits and make new, healthy ones.

We want you to be ready in all aspects. Your mind, body, and soul should be in harmony during Ramadan and to prepare, we have created lists of tips and useful resources to get you started.

This blog post will focus on how to get your mind right. Keep reading to see our list of ways to prepare you and get you started for this beautiful time.

 

1. Make the Intention to Have a Productive and Spiritual Ramadan Experience

 

The beauty of Islam is often lost in interpretation and our busy lifestyles we live. We find ourselves focusing on our job, schoolwork, and our friends or family. By the time the day is done, you are exhausted and ready to fall asleep and miss Isha prayer.

Ramadan is only 29 or 30 days long, and for this very reason should be used wisely as a time for personal growth. Even though it isnโ€™t here yet, any preparation we do for the beautiful month can be vital to our Ramadan experience. For all we know, this could be our last Ramadan.

Ramadan is a time to refuel our love for Islam and reconnect with the beauty of being a Muslim. Make a list of things you want to learn more about that you keep pushing off for when you have time, and prepare your mind for a month of no distractions. This can take a lot of skill and patience, so start slow and ahead of time before Ramadan begins. Keep reading below for ways to help you with this journey.

 

2.Downloadย Apps So You Get Notifications to Alert You When Itโ€™s Time to Prayย 

 

We all have good intentions to stay on track with our prayers, and we know that one of the five pillars of Islam is dedicated to praying the five obligatory daily prayers. As mentioned in a previous postย our phones have great ways to help us up to date and on time for prayer. Download apps that can alert you with notifications for each prayer, and come with a tracking feature so you can check off each prayer as you pray them. Some also have a countdown next to the next prayer time so you know how much time you have until the next prayer.

Apps like Athan: Prayer Times & Quran are extremely helpful. They also have useful features like duasย helping find the prayer direction and where to face for the Qibla. Also, check with your local mosque and see if they have their own app. Some mosques have their own application and the prayer times are more accurate for your location. They also most likely have details about events happening at the local masjid and the surrounding areas.

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3.Get Your Mind and Body Ready for Ramadan by Participating in Voluntary Fast Days

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What better way to prepare yourself for Ramadan than through practice? Try doing a few fasts in the weeks leading up to Ramadan to help you adapt. This is also a great opportunity to make up for any missed fasts from last year. Also, you can try to align them with the Sunnah fast days Monday and Thursday.

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4.Regulate Your Sleep Pattern to Train your Body and Mind for Early Suhuur Mornings

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If you currently sleep late and wake up late, this is a good time to start regulating your sleep. During Ramadan you will be waking up early for Suhoor (or at least try to!). If you keep doing this over a few days, you might find yourself sleeping earlier as a result. If you are finding it hard to adjust, try to have an afternoon nap so you arenโ€™t completely drained before the end of the day.

 

5.Do a Brain Dump and List Everything Taking Up Valuable Space in Your Mind to Make Room for Intentional Tasks and Increasing Your Knowledge of the Beauty of Islam

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Too often we waste our precious time on unnecessary tasks, which arenโ€™t really tasks but we force ourselves to believe they are to justify why we do them. We watch things that donโ€™t benefit our minds and hearts, such as Netflix (guilty!), and listen to songs that are derogatory and obviously wrong, but we justify them as just a song and just a show. We promise ourselves we will get back to what we have to do later, and most of the time we never get to the important tasks. This Ramadan, make room and time for intentional tasks that will help you either progress at work, at home, or in your faith and take the time to actually do them.

A great example is replacing your music listening time with Quran, or podcasts about Islam. A great one is the Muslim Central Mufti Menk podcast discussed in our post.

Pro Tip: Make lists of things you want to accomplish this Ramadan (big or small). Then make a list of things you want to cut back on during the month of Ramadan. This isnโ€™t to say you can never do them again, think of it as a break from them. Remember, Ramadan is only here for a month โ€“ you have 11 other months to do those other things!

 

6.Try Not to Snack During the Day to Avoid Random Spurts of Hunger During Ramadan

 

Get used to having three main meals – breakfast, lunch and dinner – and avoiding snacking in between. During Ramadan, you will have to get used to having two main meals, Suhoor and Iftar. This way, you will only have to cut out one meal. This is also a great time to implement an intermittent fasting routine before Ramadan begins.

 

7.Start Having an Early Healthy and Well-Balanced Breakfast Every Morning โ€“ Even on Weekends

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During Ramadan, we wake up early for Suhoor, the pre-dawn meal before the fast begins. It is extremely important not to skip this meal, especially if you live in parts of the world where you could be fasting to upwards of 15+ hours. Start having an early breakfast from now to help your body get used to the earlier hours, especially if you are not much of a breakfast eater. This can also encourage you to train your body for fasting by practicing intermittent fasting which is a great opportunity for the body to cleanse itself of wasteย and toย increaseย one’sย metabolic rate, helping burn more calories.

 

8.Work on Your Patience and Try to Be More Understanding of Others

 

Too often we jump to conclusions or get mad during a drive-thru line up that you are stuck in. During this lead up to Ramadan, try to be more mindful and aware of your emotions. When you find yourself annoyed or frustrated, take a mental step back and breathe. Reevaluate the situation, and see it from a different perspective. Chances are, itโ€™s really not that serious!

 

9.Think, Speak and Act with Intention!

 

Social media has made it so easy for us to unintentionally think and say things about people because we literally have them in the palm of our hands (well, their photos and videos, that is). Next time you are scrolling through your Instagram or Facebook feed and see someone post a selfie or a video, try to speak or think positively. It is very easy to go into a critical spiel about the person, but it is wiser and more beneficial for both parties to speak well and with purpose. Remember โ€“ if you have nothing nice to say, then donโ€™t say anything at all!

 

Meditation Monday to Get Your Mind Right For The Week

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Photo by Ifrah Akhter on Unsplash

When we meditate, we are resting the mind in what is generally quite a peaceful and relaxing place. That doesnโ€™t mean that it is always easy and it certainly doesnโ€™t mean that the mind is always quiet, but nonetheless, the experience for most people is an increased sense of calm and clarity. The more often we do this, the more we refine the experience, so over time, even short periods of meditation can be very effective. This type of rest for the mind is very important.

5-Minute Meditation to Free Your Mind Daily

First Minute

Close your eyes, rest your arms and legs comfortably, and take a take a few deep breaths through your nose and out through your mouth. While breathing in and out through the nostrils, scan your body for any places you are holding any tension and send your energy to those spaces โ€“ allow your body to become heavy and relaxed.

Second Minute

Bring your attention to the point of your nose where the air enters and exits your nostrils. Feel and notice the air move through your nose, down to fill your lungs, and return back out the way it came. Begin counting your breath โ€“ the count of 4 for the inhale, and the count of 6 for the exhale.

Third Minute

You will begin to settle in this space, begin to let go of the counting of the breath. Find a rhythm for your breath that feels natural and soothing. Anytime a thought pops up (which they will!), acknowledge it.

Fourth Minute

Just be in this moment with your breath. Feel the rise and the fall of your belly with each breath. Feel the air moving in and out of your nostrils. There is no right or wrong here โ€“ there is simply what is there in the moment.

Fifth Minute

Bring the image of something or someone that you are grateful for. Let that come to the forefront of your mind. Allow the emotions that come with that person or image fill your body (if you feel a smile creeping on, smile away!). spend some time in this space. When you are ready, release that image and with each breath check in with how you are feeling after this time with yourself. Notice the shifts in your body, shifts in your mind, and any shifts in your emotions.

Bonus Tips

Express Gratitude For Everything โ€“ Even the Small Things

Send some thanks your way for taking time out of your day to check in with yourself and give your mind and body a reset. Maybe take some time to reflect on all the things you have in your life to be grateful for. Gratitude is a powerful tool to help shift our mind and attitude into the lense of positivity and abundance. The more we feel positive and abundant the more we bring into our lives positive experiences and abundance

Journal Your Journey

As your meditation practice begins to develop, you are also going to experience heightened levels of self-awareness. There will also be changes in your inner and outer world. Journaling and reflecting on your experiences can help in reflecting on your journey with mindfulness. It is a great tool for getting things that are going on in your mind out of your mind.

Add More Time to your Meditation For More Benefits

Once you feel comfortable and are enjoying the five-minute meditation, whenever you feel ready, try moving it up to seven minutes, then ten, and longer. The ideal time for a substantial amount of meditating time is twenty minutes. Be kind and gentle with yourself. You are doing amazing with any time you give to you and your breath.

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