Alhamdulillah a New Year (1432 / 2011) has approached us. As we look back at our passed year many of us tend to make new goals for the year ahead.  View any list of top ten New Year’s resolutions and you will often see DIETING at the top of it.

Most of us are consumed with the idea of changing our eating habits because a healthy lifestyle often leads to a happy lifestyle.  Since healthy eating has become an increasingly major concern—let’s view this subject from an Islamic prospective.

One of the greatest miracles and beauty of the Qur’an and Hadith is that its contents address all major and minor issues of ones life with the greatest advice.  When setting your goals for this New Year what better example to follow than that of our beloved Prophet (s).

Keep It Moderate:

Miqdad ibn Ma’dikarib (r) reported that he heard the Messenger of Allah (s) once say:

“A human being never filled up a container worse than his stomach…..

However, if one must eat then let him make one third of his stomach for food;

another one third for his drink; and another one third for his breathing.” (Sunan at-Tirmidhi)

In this hadith, Rasulullah (s) talks about making wise decisions about food and drink.  We should be careful about what we eat and how much we eat. Islam is a religion of moderation. This means that we should not overdo things and we should not lessen them either.

This hadith tells us the importance of balance in the amount of food we eat. The Prophet (s) explains that overeating is not healthy. When we eat too much food it upsets our stomach and makes us feel heavy and uncomfortable.  Eating too much food in large portions causes us to gain weight. According to the Prophet(s) light meals are enough to give our body the energy and strength needed to continue our normal activities.

Our Prophet (s) also tells us that when we eat a big meal, we should still eat in moderation. He advises us to divide our stomach into three parts: one part for food, other part for water and the third part should be left empty so that we can breathe easily and comfortably.

Keep it Simple:

According to nutritionist Mujahed Khan from the Islamic Food and Nutrition Council of America (IFANCA) it is advised to keep our meals simple.  Br. Mujahed explains that we should divide our plate into three parts.  Half of the plate should be filled with non starchy vegetables, one fourth with lean protein such as fish, chicken or lamb (beef is high in fat), and one fourth with healthy starches such as brown rice or whole grain bread.

He recommends that organic and homemade food is a vital part in helping one lose weight or stay fit, if bought and prepared properly. Fast food and even restaurant foods are high in sodium.  Foods high in sodium cause individuals to gain weight quicker and retain weight longer; which can eventually lead to other health issues such as obesity and heart disease.

What did Rasulullah (s) eat:

It has been reported that Rasulullah’s diet was very simple.  Many of the foods he ate are mentioned in the Qur’an and now in numerous medical journals for their vast benefits.

Remember for a Healthy Lifestyle:

• Eat small meals
• Split your plate in 3 parts: mostly greens, some protein, and little starch
• Split your stomach in 3 parts: food, water, air
• Avoid fast food
• Be active: go to the gym or walk 20 min. a day in your neighborhood
• Encourage your kids to be healthy: make healthy meals and encourage 30 min. a day of outdoor play.

**To learn more about Rasulullah’s lifestyle (sunnah) order your copy of

For Adults: Life of Perfection-Shamail of Rasulullah

For Kids: Wisdom of Our Prophet — releasing March 2011.

Links to healthy eating:

Portion sizes: http://www.webmd.com/diet/healthtool-portion-size-plate

Halal foods: www.ifanca.org

American Dietetic Association: www.eatright.org

What to eat: Department of Health and Human Services Recommendation

Healthy Recipes: http://www.eatingwell.com/

Healthy Snacks to keep at work: http://www.healthcastle.com/snacks_work_healthy.shtml

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Subhanallah School is Back!!!

Parenting tips to support your child’s learning

IQRA’ hopes that you and your child had a wonderful summer.  Here are some simple ways to help your kids complete another successful school year.

Make morning time meaningful.

Give yourself enough time to help your kids get ready in the mornings and reduce the tension of being late.  Eat breakfast with your children and encourage them to have a good day at school.  Provide a healthy and filling breakfast to help your kids focus.  Click on the links below for suggestions.

Get Involved.

• Offer to be a volunteer at your child’s school. With recent budget cut backs, teachers and schools can use all the help they can get.

• Work together with other parents to raise money to purchase much needed supplies for the classroom.  (Ask the teacher what is needed before purchasing).

Stay Connected.

• Talk to your child’s teacher immediately if you see a problem.  Ask the teacher for tips to help your child at home or for copies of worksheets for extra practice.  Be sure to send a thank you card or email from time to time to let the teacher know you appreciate their hard work.

• Attend conferences, parent meetings, and school events regularly.

• Eat dinner as a family and ask your child about his or her day at school.  Refrain from asking questions that have one word responses. “What did you learn at school today?” “Nothing.” Instead, ask questions that encourage your children to express themselves. “Tell me something funny that happened at school today.” or “Tell me one thing you learned today that you didn’t know before.”

Get Organized.

• Spend a few minutes everyday looking over handouts your youngster brings home.  Fill out Forms to return the next day.

• Keep a calendar in a visible area like the fridge to keep track of important dates such as field trips, class parties, quizzes, tests, projects, and school events.

• Don’t wait until the last minute to help your child study for a test or complete a project.  Start preparing the day it is assigned.  Getting an early start will reduce mistakes, reduce stress, and will teach your child not to procrastinate as they get older.

Create a Routine.

1. Provide a healthy snack for your child when he or she returns home.

Top 10 Nutritious Snacks and Beverages for Kids

2. Let them rest for 30 to 40 minutes then help them get started on their homework (encourage playing outside instead of watching t.v.). Releasing energy after staying seated all day helps children focus.

3. Provide a clean and quiet work area free of distractions from television, phone calls, and younger siblings.

4. Assist your child with assignments without doing the assignment for them.

5. Be sure to include 20 minutes of Qur’an time with your child everyday.

6. If your child starts to get restless while doing his or her homework give them a 15 minute break.

7. Make sure your child is getting enough sleep at night.  Research shows that the amount a child sleeps can have a big affect on their temperament, behavior, alertness, and ability to learn. Click below to view a recommended sleeping chart.

Sleep time by age

Treat all Schools Equally.

Apply the same practices and routines for your youngster’s weekend Islamic school to show them the importance of Islamic education.