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Fasting New Muslims

Fasting in Ramadan: Worship or Habit?

It is related that Prophet Muhammad (peace be upon him) said: “Good conduct is a habit, and bad conduct is just obnoxious.” (Ibn Hibban and Ibn Majah)

This Prophetic statement brings up the question of the extent to which our formal worship is prescribed to us to positively develop our personalities and cultivate our spirituality.

This role for our worship is further reinforced by the Prophet’s words: “A man continues to speak the truth and verify the truth until it is written with Allah that he is an honest man… And another man continues to lie and chase after false reports until it is written with Allah that he is a habitual liar.” (Al-Bukhari and Muslim)

When we do an act over and over again, it becomes a habit. Carrying it out becomes part and parcel of our personalities and identities. When a person strives to be honest by deliberately and consistently choosing to speak truly (even against self-interest), then honesty becomes a character trait. Ultimately, Allah elevates that person to the status of Siddiq (One Who is Truly Honest).

For honest people, honesty is indeed a habit. However, this does not negate the fact that speaking the truth remains an act of worship and pious devotion.

Prophet Muhammad (peace be upon him) did not separate between habituation and devotion. In fact, he did the opposite. In fact, he said: “The most beloved of good deeds with Allah are those which are practiced with constancy over a long period of time, even if the deed is small.” (Al-Bukhari and Muslim)

Also, `A’ishah relates that: “When Allah’s Messenger practiced a good deed, he would do so consistently.” (Muslim)

A Positive Habit

Habituation becomes a problem when people begin carrying out habitual acts unthinkingly. Some habits – like the manner of combing one’s hair, or moving one’s hands, or biting one’s nails – become so ingrained that the person ceases to be conscious of doing the habitual act. People might even deny such a habit if it is brought to their attention.

At the same time, some positive habits have a tangible good effect on a person’s character and outlook on life. For instance, a person who has a habit of devoting a certain hour of every day to the remembrance of Allah or to reading the Qur’an has integrated these virtuous acts into daily life. They become, as a consequence, resulting in greater blessings and spiritual growth.

Once a man came to Prophet Muhammad (peace be upon him) and said: “All the Islamic rites have become so many for me. Give me something I can hold fast to.”

The Prophet (peace be upon him) replied: “Keep your tongue moist with Allah’s remembrance.” (At-Tirmidhi and Ibn Majah) This is a recommendation to turn the remembrance of Allah into a good habit.

We should therefore not use the word “habit” as if it is a bad thing, like when some of us say: “Prayer is an act of worship and not a habit.” Certainly prayer is an act of worship, and if it is our constant habit as well, then all the better.

It is a good thing that it is a person’s habit to pray, as long as we do not mean by “habit” that the person is just going along with the crowd or is praying absentmindedly. The positive connotation of habit we intend here is that of constancy and dedication, along with presence of mind and sincerity. A habit is something a person is comfortable doing. Leaving it off is something that makes the habituated person uncomfortable. How good it is for worship to be easy and comfortable for a person so that it never feels like a burden.

Prophet Muhammad (peace be upon him) once said: “O Bilal! Call the people to prayer. Give us our relaxation in prayer.” (Abu Dawud) This shows us that for the Prophet and his Companions, the performance of prayer was a source of comfort and solace.

The Prophet also said: “Prayer has been made the sweetness of my eyes.” (An-Nasa’i)

Devotion and piety can themselves become habits. When a person starts concentrating in prayer, it is difficult at first to keep focus. The mind is easily distracted. However, after years of persistence, devotion and presence of mind in prayer become second-nature.

Ask yourself honestly: Do you feel happy about the arrival of Ramadan? Or does it get you down? Or do you have mixed feelings?

If you have any negative feelings, then take some time to read about the virtues and blessings of Ramadan. Then think of your own life and your shortcomings. Think of how much you need Allah’s mercy and forgiveness. Know that fasting in Ramadan was prescribed by the One who is Most Generous, Most Kind, and Most Forgiving. He did not prescribe fasting to punish us, but rather to purify our minds and hearts, and to make us more generous, compassionate, and healthy people. You will come away from such thinking looking forward to the arrival of Ramadan, thankful that you are able to fast.

With the same spirit, you will be motivated to perform the nightly Tarawih prayers, or at least to observe of those prayers daily what is easy for you. Think of the great number of people who are praying with you. Look for a location where the positive atmosphere is most conducive. Find a mosque where the imam reads most beautifully. There is nothing wrong with that.

Observe the prayer as much as your heart stays engaged with it. If you find yourself growing weary, then depart. Keep in mind that Allah’s mercy is descending upon the congregation and you are among them sharing in that blessing. “They are such an assembly, that one who is in their company is not bereft of blessings.”

When you are prostrating, disclose your troubles and sorrows to Allah while beseeching Him to forgive you and overlook your sins. No matter how great your transgressions might be, they are nothing in comparison to Allah’s generosity and mercy. Be optimistic that Allah will accept your prayers, despite the shortcomings in your devotion and presence of mind. Everything in life requires striving, and we all have our shortcomings and difficulties. We place our hopes in Allah.

Remember that Allah says: “I am as my servant expects of Me to be.” (Al-Bukhari and Muslim)

Ramadan will become the beginning of a change for the better. It will be an experience of faith that will bring joy, new hope and greater happiness to your life.

Make it your habit in Ramadan to spend in charity. When you are shopping to choose nice foods to break your fast with, consider those who do not have enough to eat. Think about the mothers in the world who do not have enough food to feed their starving children and whose decision is to determine which of them is presently closer to death.

Make it your habit in Ramadan to be with your family. Make the atmosphere at home one of love and kindness. Ramadan gives us many occasions to spend quality time together and to share memorable experiences with our children. We should likewise make it our Ramadan habit to cement ties with our relatives, neighbors and friends, even by making phone calls, sending an e-mail, or giving Ramadan greetings by Blackberry.

Let us not make it our Ramadan habit to overeat at night. Let us not make it the month where we eat more than at any other time of year.

Instead, make it your habit to show kindness to others, to keep your anger in check, and to forgive others their faults.

May Allah accept from us our worship during this blessed month.

____________________

Taken from islamtoday.net.

 

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Categories
Fasting New Muslims

Ramadan Nutrition and Workout Plan for Success

I am frequently asked, “How can I workout and eat properly while fasting?” Most people see the blessed month of Ramadan as a time when they will lose strength and muscle mass; some think they can only “maintain” themselves during this month, while many women actually gain weight!

If you use some of the strategies I am about to share with you, you can make some of your best gains during Ramadan. It’s all about maximizing nutrient uptake, maintaining proper hydration, and modifying key fat-burning and muscle-building hormones in your favor–and of course Preparation — if you fail to plan, then you plan to fail!

Plus, how can you truly maximize this month spiritually if your body is sick, tired, and your mind isn’t sharp?

Ramadan Nutrition

It is important to take a solid multi-vitamin, multi-mineral supplement with suhoor.

First of all, let’s look at what happens to your body during Ramadan. While you are fasting, you become more dehydrated at rest – but actually less than if you had exercised aerobically for over an hour (so exercise causes greater dehydration for that time period versus fasting).

Your main metabolic fuel source for bodily function during fasting is mainly fat, which is a good thing. So the goals during Ramadan are to maximize metabolism (even though your metabolism will slow down due to less frequent meals); preserve and enhance as much lean muscle mass as possible (which will inherently increase metabolic rate and allow you to burn more calories at rest); and maximize your workout (both cardio and weight training).

During Ramadan, depending on your goals, I really recommend that you limit cardio to 2 days a week at the most. This is again to preserve as much lean muscle tissue as possible. There is actually research showing the health benefits of fasting. It is truly a physical purification.

According to a study published in the reputable European Journal of Clinical Nutrition, the researchers concluded “no detrimental effects on health have as yet been directly attributed to negative water balance at the levels that may be produced in Ramadan.”

Other research has actually shown cardiovascular benefits of fasting during Ramadan — that is, IF you can avoid the IBS. No, that’s not irritable bowel syndrome – it’s the dreaded Iftar Binging Syndrome! It is vital to eat moderate to small meals even after iftar.

Training Times for Workout

OK, enough of the background, let’s get to the meat of it! I am going to set the record straight here.  The best time to do a weight-training workout is NOT while fasting. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength significantly. In fact, research indicates that dehydrating a muscle by as little as 3% can cause a 12% loss in strength. Training while you are fasting can actually be more detrimental than beneficial!

The best time to weight train during Ramadan is after taraweeh prayers at night. This will ensure that you will have several meals and plenty of water in your system before going to the gym. This will also allow you to consume your all-important post workout meal or shake which is essential muscle growth which leads to fat loss. If this is too late then the next best time to weight train is about 1 hour after iftar before taraweeh prayer. You could do a short but intense 30 minute workout.

The best time to do cardio work for maximum fat loss is before suhoor – yep, that’s the truth. Of course, most people I know will not want to get up at around 3:30 am and do cardio! If you CAN pull this off, then the best thing to do is get up and drink plenty of water with a cup of coffee, green tea, or oolong tea, wait 30 minutes and perform 30-45 minutes of moderate intensity cardio work like a brisk walk on a treadmill.

If this is out of the question for you, then the next best time to do cardio is approximately 30-45 minutes after a “light” iftar (I will define this shortly). Short, high intensity cardio like sprinting is actually great to do during Ramadan.  It takes less than 10 minutes and provides maximum benefit in terms of fat burning and lean muscle preservation! This isn’t “driving Miss Daisy” cardio – it’s very intensive: an example would be sprinting for 20-30 seconds at full speed (like a crazy dog is chasing you!) and then walking for one minute. Do 4-5 cycles like that and you’re good! Start slow, of course, and work your way up.

So now you know when to train, it’s time to learn what to eat and drink (think water, water, and more water!)

Suhoor (The Pre-Dawn Meal)

For suhoor, it is imperative to drink plenty of water, eat a good blend of protein, carbohydrates, and essential fat. That’s right, “good fats” have many fat-burning and muscle-building properties, and their importance is even greater during Ramadan. Some good suhoor foods include:

  • Egg whites (1 yolk)
  • Chicken breast
  • Oatmeal
  • Cream of wheat
  • Protein shake
  • Cinnamon
  • Bananas
  • Raw, dark Honey
  • Raisins or dates
  • Fibrous vegetables –This will help increase the feeling of fullness as well.
  • All natural peanut butter
  • Flax seed oil – A great and tasty brand is Omega Swirl from Barleans –There’s a version for Women as well. (www.barleans.com)
  • Olive oil – preferably extra virgin (which means it’s cold processed and the essential fatty acids are preserved)
  • Plenty of water

It is important to take a solid multi-vitamin, multi-mineral supplement with suhoor as well to make sure daily minimum requirements of key nutrients are met. One good source for women is the Women’s Blend by Super Nutrition and a good one for men is Opti-Pack by Super Nutrition. Taking extra vitamin C and vitamin E can also be helpful.

A great product is Emergen-C from Alacer. It is very important to watch your sodium intake at this time as high sodium can cause greater dehydration plus increase thirst during the day – not good for fasters. Avoid high sodium foods like soups, sauces, condiments, gravies, high sodium bread products, and canned meats. Of course eating fried foods and heavy oil items can cause heartburn and problems for you all day so it is best to avoid those if possible!

Iftar (Sunset Meal)

This is a key time for rehydration. The wisdom in Islam is never ending. We break our fast with dates and water but if you investigate this nutritionally, you will see that dates are very unique in their nutrient content. They contain very high levels of potassium (much more than a banana), a key re-hydration mineral and a special carbohydrate blend that enhances hydration above and beyond water alone. They contain a special blend of glucose and fructose for short and long term energy. They also have a special nutrient called beta D-glucan that is a soluble fiber that can enhance satiety and digestive health.

So basically when you eat a date and water for iftar your body gets hydrated again much faster than with water alone (this is a complex topic but I don’t want to bore you with the details – You can think of dates and water as a very advanced form of Gatorade®).

In fact, clinical research published in the International Journal of Food Science and Nutrition entitled “The fruit of the date palm: its possible use as the best food for the future?” concluded that “dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits.”

You should also eat some quality protein at iftar time as well. I would first recommend three dates. For men, I recommend a meal replacement protein powder like Protein Rush from VPX Sports, Lean Body by Labrada, or Eat-Smart MRP from iSatori and for women, one scoop of a protein powder like Pro-Blend 55, Eat-Smart MRP from iSatori, and Low Carb protein from MRM. Of course, drink plenty of water – in fact, keep a water bottle with you at all times after sunset! Then 1-1.5 hours later have a food meal (or follow the schedule above for cardio). Then during tarawih, depending if you pray 8 or 20 rak`ahs, have a protein bar (like Power Crunch) or ready-to-drink protein shake in the middle (not while you are praying of course!); or you can have another small protein and complex carbohydrate meal after the 8 rak`ahs. If you have a protein bar, drink plenty of water and then go train for about 30-45 minutes. For women, you can actually do 20 minutes of cardio and 20 minutes of weight training at this time. For men, you can take a BCAA (branched chain amino acid) product like BCAA-G from MRM before, during and right after the workout to preserve lean muscle.

After the workout, also have another nutrition shake with plenty of water. Eating small meals at night can trick your body into speeding up metabolic rate (not to mention increase nutrient absorption and stabilize insulin and blood sugar levels). Your body loves homeostasis and wants to maintain a certain balance – you literally have to shock it constantly to lose fat and gain muscle over the long run! There is so much wisdom in “Eat and drink but not to excess” and we should try and follow that especially during Ramadan.

Sample Ramadan Meal Plan for Fat Loss and Muscle Gain

*This plan is for a 170 lb MALE, please adjust amounts for body weight

Suhoor:

  • Eat 6-8 egg whites (with one yolk)
  • One bowl of plain oatmeal w/cinnamon, raisins and a banana
  • 1 teaspoon all-natural peanut butter or olive oil or flax seed oil (1 tablespoon Barlean’s Omega Swirl)
  • Plenty of water (16-24 oz.)
  • Opti-pack by Super Nutrition (one pack) multi-vitamin/mineral

Iftar:

  • Three Dates and a Nutrition Shake (Protein Rush from VPX Sports, Lean Body by Labrada, or Eat-Smart MRP from iSatori)
  • Plenty of water

Sample Ramadan Meal Plan for Fat Loss and Muscle Gain

*This plan is for a 130 lb FEMALE, please adjust amounts for bodyweight)

Suhoor:

  • Eat 3-4 egg whites (with one yolk)
  • ½ cup of plain oatmeal w/ cinammon, raisins and a small banana
  • 1 teaspoon all-natural peanut butter, almond butter or olive oil or flax seed oil (1 tablespoon Barlean’s Omega Swirl)
  • Plenty of water (16-24 oz.)
  • Women’s blend: 2 pills of multi-vitamin/multi-mineral

Iftar:

  • Three Dates and a Nutrition Shake-1 scoop w/12 oz water (Pro-Blend 55, Eat-Smart MRP from iSatori, and Low Carb protein from MRM)
  • Plenty of water

For cardio workouts: Do cardio 45 minutes after this meal for 30-45 minutes at a moderate pace or do a sprint workout if you have less time and then have the next meal before tarawih. Have a cup of green tea, Oolong tea, or coffee with iftar on cardio days.

For weight training days: Eat another food meal before tarawih like chicken breast (or baked salmon), brown rice and some veggies OR baked fish (salmon, tuna, orange roughy, or mahi mahi), sweet potato, and a garden salad or some steamed vegetables.

Drink plenty of water during tarawih. Go to the gym after tarawih. (If you pray 20 rak`ahs, have a protein bar in the middle of prayer). Drink plenty of water during the workout. For men, you can even have Accelerade or Powerade™ or another sports drink during the workout.

After the workout, have another Nutrition Shake and lots of water of course. Then sleep 45 minutes later or stay up all night eating and working like I do!

Following these simple workout and nutrition tips can really help you make great gains during this blessed month. May Allah help give us patience and strength in this month and throughout the year and make us strong mentally, internally, spiritually, and physically!

Top 5 Healthy Foods to eat During Ramadan

  1. Dates – They contain a unique blend of glucose and fructose and have a very high potassium content (about 64% more than bananas). They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness.
  2. Raw, Unfiltered Honey – This contains many phytochemicals and flavonoids that can enhance health. Honey is very good for increasing energy. It is an excellent source of antioxidants. In fact, ORAC tests show it has the highest level of antioxidants of virtually any natural food on earth! It even has anti-bacterial effects. Take 1-2 tablespoons daily.
  3. Fish – Eating fish regularly can have positive effects on health. The fish oils EPA and DHA have been shown to improve brain function, enhance cardiovascular health, and reduce inflammation among other things. Some of the best fish are cold water wild salmon, orange roughy, deep sea cod, sea bass, ahi tuna, mahi mahi, and tilapia.
  4. Figs – They contain key mineral such as calcium, iron, magnesium, and potassium. They are also a great source of fiber and can support healthy blood sugar levels. Figs are an alkaline food which means they help balance the Ph of the body making it less acidic.
  5. Olive Oil – Contains omega 9 or oleic fatty acids. It has been shown to increase the good cholesterol (HDL) while lowering bad cholesterol (LDL). It also seems to have some antioxidant effects. Look for extra virgin olive oil (cold-pressed). Cooking with it can lower some of its benefits. Add it to food after it is cooked!

Happy Healthy Ramadan!

*The content of this article is for information purposes only. Please consult a physician before starting any nutrition, training, or supplementation program.

_____________________

Source: Suhaibwebb.com

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Categories
Fasting New Muslims

Sha`ban: A Special Month with a Special Night

The month of Sha`ban is the eighth month of the Islamic lunar calendar, which has a special significance and a special night as well.

The Messenger in Sha`ban

Our Mother `Aishah (may Allah be pleased with her) narrated that:

“The Messenger of Allah did not fast in any month of the year more than he did in Shaban. He used to fast all of Shaban.” (Al-Bukhari, Muslim, At-Tirmidhi, Ahmad, Abu Dawud, Nasa’i)

Anas (may Allah be pleased with him) reports that Prophet (peace be upon him) was asked:

“Which fast is the most meritorious after the fasts of Ramadan?”

He replied:

“Fasts of Sha`ban in honor of Ramadan.” (At-Tirmidhi)

So, what is special about this month? And what is significant about its 15th night?

Watch the video below to learn more from Sheikh Assim Al Hakeem about the virtues and significance of the precious month, the month before Ramadan,  and the 15th night of this month…

 

 

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