March 2023


Meeting Date

March 4, 2023

Reporter’s Name

Sarah UmmYusuf

Attending Admins

Angelica, Sarah, Amira

Homeschool 101:

Question

  • Do the majority of members adhere to a curriculum? Ie: by age, grade, etc? Exams?

Answers:

  • Some look at curriculum to keep track of what they should be covering, so if they have to join school later they’ll be on track
  • Most are eclectic
  • Many of us focus on kids interests while also trying to make sure they know their age appropriate math and English
  • No required curriculum or tests; but testing centres available (for experience, not so much as a test of knowledge)
  • Depends on your family philosophy as well
  • Join local groups!

Topic:

Soulful Nurtition: How to Maintain Optimal Nutrition in Ramadan

Speaker:

Sr. Fatema Golwala

Meeting Notes:

Ask ourselves what is our goal/intention this Ramadan? What are we looking for? Questioning our health, or our mindset, or spirituality. Work on body, mind, and soul, tune into all 3 realms
  • How do you define a sound body? Pain free, strength, energy, disease free, digestion, balanced hormones and cycles
  • Ideal state of mind: clarity, focus, awareness, calmness, emotions (tricky Bec a lot of conditioning, bringing past trauma into present)
  • Spiritual: connected to Allah, your life purpose, etc
  • How to improve gut feeling? Listen to gut-head-heart; all 3 talking to you and all on the same page?
  • Our type of fasting has shown changes in microbiome (16-17 hrs)
  • “Diet” can be overwhelming/stressing…diet culture belief of weight loss, higher status, overusing detoxes/cleanses, gluten phobia, carb restriction, etc. Red flags! Sustainability is important, anything creates anxiety we should stay away, counting calories without listening to your body, etc
  • Must understand underlying conditions in order to practice these diets, but most don’t
  • Don’t look at Ramadan as a detox/cleanse/lose weight month. Instead improve lifestyle and sustain for rest of the year
  • Exercise to stay in good shape? Or stay healthy?
  • Too many rules – how much, when, what to eat?
  • Take focus off weight issues, and focus on mindfulness/awareness in our lifestyle – sleep, energy, digestion, mood, how do you feel at current weight, how food makes you feel, don’t pay too much attention to weight/calories.
Intuitive eating: a more relaxed way to guide our choices around food. Must address negative feelings around food, shame, guilt, etc. Food should be therapeutic and avoid calories counting etc.
  • Set of skills must be developed. Listen to mind, body, soul – are they insync/intune with each other? Mindfulness/awareness
Principles of intuitive eating
  • Reject diet mentality
  • Honour hunger
  • Make peace with food
  • Feel the fullness
  • Discover satisfaction factor (mindfulness at the table, grateful for the food, positive energy)
Take advantage of this month to create awareness and gratitude, respect your body and use movement to bring positive energy and feed your cells
  • Mindfulness – mind and gut connected
  • Increase mindfulness in ramadan
    • Think of the ocean, the surface is always changing, calm vs active, sun shining or waves, etc. Regardless of what’s at the surface, when going to the depth it’s always dark, still and calm.
    • We’re constantly living on the surface, and worse we’re eating lower vibration foods (fast food, junk food, etc) and thrown around by waves of life. Instead try to aim to be like the deep, calm ocean
    • Hamza Yusuf talk on mindful eating
    • Manage our diet, lifestyle, connect with nature (high vibration), praying (head on ground, higher vibrations)
    • When our food is consciously prepared our family is saturated by positive energy Bec of gratitude and love.
    • Processed foods/gmos etc.; don’t care about our health, these foods affect our physical and mental health as well Bec eating something not prepared with love, sprayed with pesticides, etc.
    • Pain: can’t get rid of, but suffering is optional. We have the capacity to change lifestyle. Craving unhealthy foods is a sign of running away from emotions
Gut health
  • When fasting we’re increasing good bacteria, reducing bad bacteria, starving yeast/pathogenic bacteria, a break from snacking (major cause of disease Bec elevate sugar levels), helps leaky gut and any GI inflammation
  • Study – fasting repaired mucosal barrier, heal injured area in gut
  • Study on time restricted fasting (Muslims) showed best results vs intermittent or [a third type of fasting] and recommended 2-3 times a week like Prophet (pbuh) taught us
  • Why do we need good bacteria? Lining must be tight to protect the gut, if loosened it creates autoimmune response. If no gut symptoms, you will have brain symptoms (brain fog, tired, etc)
  • Causes of leaky gut: gmo foods, pesticides, stress, antibiotics, infections, chlorine in water (wipes out bacteria)
  • Not trying to eliminate things Bec part of life, but trying to create a wholesome meal
Sustain energy levels
  • Include protein for hormones to help with bile, cholesterol, cycles, maintain blood sugar levels etc.
  • Red meat can be inflammatory Bec of the way it’s grown, not treated well, poor sanitation, and inhumane environment. How does that affect us on a spiritual level? Prophet (pbuh): shouldn’t consume meat everyday, just twice a week, look for muslim farmers, bring barakah into our life Bec good quality meat.
  • Stick to low glycemic foods so we don’t have sugar crash, balance insulin levels. Bread, pasta, muffins, cookies, etc will crash sugar levels. Need to include right type of carbs to balance sugar levels
  • Bone building nutrients: calcium, phosphorus for thyroid health, stick to plant and fish sources Bec dairy is inflammatory for a lot of ppl. Salmon, kale, spinach, green leafy veg, cruciferous veg.
  • Most of us have some extent of leaky gut so we want to decrease gluten and grains, and increase veggies
  • Ramadan month of healing.
    • One type of bacteria does well while fasting: it’s usually sleeping but fasting activates it, eats up injured lining and spits refreshed mucus and heals
  • Fibre rich foods for fatty acids improve gut barrier, promote good bacteria
  • Pro/pre biotics support for good bacteria, increase diversity
  • Increase diverse fruits and veg
  • Seasonal produce, for example in winter: root veg Bec they help with dampness in body and gut lining
  • Structure your water with lemons, cucumbers, mint to alter water molecules so cells can take in the water, helps with absorption and elimination. Have herbal teas and eat fruits with lots of water like cucumbers
  • Sauerkraut, kimchi, yogurt, kombucha – probiotics
  • Banana, asparagus, garlic – prebiotics
  • Metals activated by microbiome, iron
  • Zinc is important to help with inflammation, immune system, and maintains gut barrier. Chicken, cashews, sesame seeds are good sources
  • Anti inflammatory foods with polyphenols: berries, apples, celery, kale, turmeric
  • Fat soluble antioxidants: fish, flax seeds, olive oil

How to break fast

  • Dates sunnah Bec of potassium, magnesium, iron, natural sugars
  • Then move to leafy greens, grains, protein, fruits
  • Keep samosas and pastries to the end Bec you want protein on empty stomach (protein rich soup or meal)
  • Fats are good for brain and cells: avocados, flax, olive oil
  • Don’t eat too quickly Bec of heartburn. Slow down, be grateful, activate gastric juices for digestion. Make an intention. Enzymes are in our mouth so chew your food intentionally and slowly
  • Replace instead of remove Bec food brings connection
  • Meals examples in pdf
  • Eggs with lots of veg for hearty and filling
  • Dates with nuts to balance sugar and provide fats
  • When you start the day with good suhoor, you will have a better, easier fast – sustained energy from complex carbs
  • Change grains for diversity. Fats are important to improve brain health and use fats as fuel. Carbs give glucose to the brain
  • Iftar; fruits and veg, stay away from sugary treats. Go for fresh fruits with natural sugars. If bloating after fruit salad stick to one type of fruit
  • Herbal teas, avoid roohafza Bec of sugars
Eating everything in moderation is the way of our Prophet (pbuh). Eating less is always preferred by our prophet, but if cravings kick in, it is better to include a healthy snack over processed and junk food and that good quality food provides fullness even in smaller quantities as opposed to processed and fast food.
***NOTE***
The notes and handouts by Soulful Nutrition are ONLY for TMH members and are not to be circulated with non-TMH members.

Resources:

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