You’re more likely to get a good night’s sleep if you perform moderate exercise for at least 150 minutes a week – that’s only 30 minutes a day for five days. This finding from Oregon State University comes after reviewing data on more than 3,000 adults between ages 18 and 85 who participated in the National Health and Nutrition Examination Survey. For a week after they were examined, the study participants wore an accelerometer on their right hip for a week. Results showed that those who did moderate exercise for 150 minutes or vigorous exercise for 75 minutes or a combination during that week had a 65 percent better quality of sleep than those who didn’t put in the same amounts of time.

What’s more, those who did a full week’s requirement of exercise reported feeling less tired during the day and having fewer leg cramps during sleep than the other participants. The study was published in the December issue of the journal of Mental Health and Physical Activity.

Earlier research has linked poor sleep quality to increased inflammation in the body, high blood pressure and increased blood glucose levels and insulin resistance among people with type 2 diabetes.

To beautify your eyes, lower your gaze towards strange men. This will make your eyes pure and shiny. Allah (SWT) says in Surah Noor: 31 “...and tell the believing women to lower their gaze and be modest”.

To have attractive lips, speak with kindness towards your family and sisters in islam and speak only the truth and essential matters. As the Prophet Muhammad (SAW) said: “whoever believes in Allah and the Last Day should speak GOOD WORDS or REMAIN SILENT”. (Bukhari and Muslim).

To have blushy cheeks, keep your hayaa (modesty, shyness). As Prophet Muhammad (SAW) said: “Hayaa’ does not produce but goodness” (Bukhari and Muslim).

To look fresh and radiant, always smile and be cheerful to your family and sisters in Islam. Abdullah Ibn Haarith (RA) reports, “I did not see anyone who smiled more than Rasulullah (SAW)” (Tirmidhi).

To remove impurities from your face and body, make a lot of istighfar and always take wudhu (whenever you break it) as inshallah it will clear you from your past sins. As Allah (SWT) mentioned in Surah Baqarah: 222, “truly, Allah loves those who repent, and He loves those who cleanse themselves”.

To have beautiful hair and skin, guard them from the sight of strange men by covering them up. The Prophet (SAW) said: “Any woman who takes off her clothes in other than her husband’s house (to show off for unlawful purposes) has broken Allah’s shield upon her” (Abu Dawud & At Tirmidhi).

As for jewellery, beautify your hands with humbleness, and don’t hesitate to lend a helping hand to those in need. The Prophet (SAW) said: “Allah has revealed to me that you must be humble, so that no one oppresses another and boasts over another” (Abu Dawud).

As for diet, share your food with others. As Prophet Muhammad (SAW) said: “Food for one is enough for two and food for two is enough for three, and food for three is enough for four” (Ahmad, At Tirmidhi, An Nasaa’i, Ibn Majah).

To have a healthy mind and body, constantly pray to Allah (SWT) and remember Him. Be quick to forgive people who hurt your feelings. Be patient when enduring calamities. And thank Allah (SWT) because the reward for patience is abundance. The Prophet (SAW) said: “Musa, the son of Imran once asked, ‘O my Lord! Who is the most honourable of Your servants?’ And He replied, ‘The person who forgives even when he is in a position of power’” (Baihaqi).

My sisters, inshallah if your follow these advices, you will be beautiful on the outside as well as the inside.

The Prophet Muhammad (SAW) said: “The world is an ornament, and the best ornaments of all are righteous women” (Muslim). 

Happy new year! Hope you are all well and enjoying our website so far. As Muslims, we can take the start of this new year as a way of renewing our imaan, and a chance to renew and act upon the resolutions we made during ramadan. 

Its not only the start of a new year, but also a new look for our fabulous website, including brand new articles, on our fashion, kitchen and health and beauty pages. 

We are very excited about launching our new blog tomorrow (03/01/12), 'Religious Inspiration' to help inspire sisters to learn and implement, islamic knowledge and wisdom into our busy everyday lives.

We will also be running a new competition inshallah next week (details on website), so make sure you log in and don't miss out!

Since launching last year in April 2011, alhamdulillah we have been working hard to provide you with new and exciting content in our online magazine. Muslima Network would like to thank you all for your support!

If you would like to make any comments, suggestions or simple leave feedback, please feel free to do so via our online contact form on the website.

Inshallah, we hope to continue to bring you inspiration through our articles in all aspects of your life, whilst at the same time allowing you to express your opinions in our forum, and connect with other Muslim sisters from around the world. 

Please continue to support Muslima Network by recommending us to family and friends, and remember us in your duas!

Jazzakallah,

Muslima Network Team 

Oil extracted from the castor seeds (Ricinus Communis) is referred to as Castor Oil. It is an anti-inflammatory and anti-oxidant oil which has been used for centuries for its therapeutic and medicinal benefits. Most of castor oil’s benefits are derived from its high concentration of unsaturated fatty acids.

The anti-bacterial and anti-fungicidal properties of ricinoleic acid in castor oil protects the scalp and hair from infections that can cause hair loss. This omega-9 fatty acids in castor oil nourish the hair and prevent the scalp from drying. Rubbing castor oil on your scalp and the roots of your hair will regenerate new hair growth within months. This will also thicken thinning hair.

Castor Oil & Your Hair

Castor oil: for Better Growth & Darker Hair Regular usage of castor oil is purported to,

Increase hair growth

Reduce or prevent damage and breakage

Treat dry hair conditions and condition

Moisturize hair and scalp

Prevent hair frizz and/or split ends.

How to use caster oil to prevent hair loss

Apply the Castor oil directly to your scalp and the roots of your hair. Smear the Castor oil around the top of your head so that it fully covers your scalp.

Distribute the oil evenly on the scalp. The thick consistency of castor oil makes it difficult to wash out.

Cover the hair by wrapping in a warm towel.

Wash out after an hour or two. Allow to stay in overnight for a deep conditioning treatment.

In order to dilute the consistency of oil add grape seed or jojoba oil . Combining a little castor oil with olive, coconut, almond or tea tree oil helps prevent hair breakage. The moisture benefits of these oils prevent the hair from becoming dry and brittle. A tablespoon of lavender oil added to a half a cup of castor oil will make the hair smell good, will coat and seal the hair shaft and will trap moisture inside effectively.

Note: Use only cold-pressed castor oil that is hexane-free. Avoid refined, adulterated oils which can clog the skin’s pores. Cold-pressed castor oil retains its valuable nutrients.

We all hope you had a lovely, fun packed eid. After taking a short break for eid, Muslima Network is now back in action!!

Keep an eye out in the coming weeks inshaAllah for lots of exciting new content on our fashion, health & beauty, kitchen pages, and lots more...!

We love hearing from you! Please send us your feedback on what you think of our site, and also any suggestions you may have on how we can improve.

We're also currently recruiting volunteers for our site, email us your CV to: info.sistersnetwork@gmail.com

Muslima Network Team. 

Investigators from the University of Queensland suggest that every hour spent watching TV lowers life expectancy by nearly 22 minutes. The study team reviewed data on more than 11,000 individuals age 25 and older and found that sitting in front of the TV for an average of six hours a day may mean a loss of nearly five years of life and that watching six hours of television daily may shorten life even more than smoking and obesity. The researchers looked at data from the Australian Bureau of Statistics and the Australian Diabetes, Obesity and Lifestyle study and calculated their results based on the 9.8 billion hours of TV that participants watched in 2008, which would add up to the loss of 286,000 life years. The findings were published online August 15 by the British Journal of Sports Medicine.

My take? This report echoes earlier evidence that a TV habit can be unhealthy. In the past, my objections to watching a lot of television have focused on associated unhealthy behaviors: eating too much junk food or using television for stress management instead of utilizing more effective approaches, such as breath work and other relaxation techniques. Clearly, time spent watching television can eat into available time for daily exercise, which we all need for optimum health. The Australian researchers noted that the effects of watching television elsewhere in the world are likely to be comparable which they claim represents a public health problem on par with smoking, obesity and an inactive lifestyle.

The night of ‘Laylatul Qadr” is described as being greater in blessedness and spiritual virtue than 1,000 months. Therefore fortunate is that person who attains the full blessings of this night by spending it in the worship of Allah (SWT).

The Prophet (SAW) said, “Seek Laylatul Qadr in the last ten nights. If one among you shows slackness and weakness in the earlier part of Ramadan, it should not be allowed to prevail upon him in last week” (Sahih Muslim, Book 006, Number 2621).

During the last third of Ramadan, one should read more of Al-Qur’an and remember Allah (SWT) more often, even constantly. For Muslims, the last ten days should be a time to perfect one’s fast and avoid anything that may break it. It is a time to give more charity and to settle disputes and forgive one another. It is also a time for soul searching, evaluating one’s life, supplicating and asking forgiveness. This should be done sincerely because if Allah (SWT) accepts the supplications, the reward is the remission of one’s sins. The best time to do it is in the last part of night.

The Prophet (SAW) said, “When the last one third of the night remains, Allah, the Glorious One, descends towards the lower heaven and proclaims “Is there anyone supplicating to Me, so that I grant his supplication? Is there anyone begging of Me for anything, so that I grant him his wish? Is there anyone who seeks My forgiveness, so I forgive him? (Sahih Bukhari, Vol. 8, Book 75, Number 333).

Allah (SWT) has concealed the exact date of the Night of Power so that we would double our efforts during the last ten days. He is also testing the serious and the non-serious. The seriously interested person will search for it late at night and in the early hours until he or she attains it, regardless of the hardship.

The Propher (SAW) said, “Whoever stands in prayers and worships on the night of Power, with complete faith and sincere hope of gaining reward, all his previous sins are forgiven” (Sahih Bukhari, Vol. 3, Book 32, Number 226).

It is recommended to seek the night and spend it diligently in devotion, including night Sunnah prayers (Tahajjud) and recitation of Al-Qur’an. This citation indicates that regardless of whether a person knows the night or not Allah (SWT) will grant forgiveness for previous shortcomings.

The Prophet (SAW) used to exert himself in devotion during the last ten nights to a greater extent than at any other time (Sahih Muslim, Book 006, Number 2644).

During this time, he limited his contact with people and intensified his supplication and duas to Allah (SWT). The Prophet (SAW) did this in order to attune his heart even more with Allah (SWT) and to free his mind from the concerns of the world.

With the start of the last ten days of Ramadan, The Prophet (SAW) used to work hard and used to offer salat (prayers) all the night, and used to keep his family awake for the salat (prayers). (Sahih Bukhari, Vol.3, Book 32, Number 241).

The Prophet (SAW) mentioned that he would practice Itikaf in the last ten days of Ramadan. Aisha asked his permission to performs Itikaf and he permitted her (Bukhari, Vol.3, Book 33, Number 261).

It used to be the general practice of the Prophet (SAW) to perform Itikaf (secluding oneself in the Mosque) in the Holy month of Ramadan.

The Prophet (SAW) used to observe Itikaf during the last ten days of Ramadan. One year he did not observe Itikaf. When the next year came, he observed Itikaf for twenty nights (i.e. days). (Abu Dawud, Book 13, Number 2457).

Your body needs food – its fuel – in moderate doses throughout the day so it always has nutrients available. Having four or five ‘mini-meals’ daily helps most people prevent cravings and ultimately achieve and maintain healthy weight.

The choice of a healthy snack involves – variety, balance, and moderation. Try to limit the snack calories to 100 to 200 calories.

We’ve ferreted out 10 noteworthy low-fat noshes recommended by the American Dietetic Association that will more than satisfy your taste-buds while sneaking in generous amounts of some very important nutrients. No, cookies, ice cream, and potato chips didn’t make the grade. But we’ll guarantee that once you get used to this new way of snacking, you won’t even miss that high-fat, high-calorie fare.

Bagel :
 One two – ounce enriched bagel supplies two milligrams of iron – 11 percent of the Daily Value (DV) – along with good doses of the B vitamins- niacin, riboflavin, and thiamin. Instead of topping it with full-fat cream cheese, try cottage cheese or part-skim ricotta. Their heartiness makes them more filling than a croissant, and without any type of topping (i.e. cream cheese, butter, or jelly), they are a reasonable 200 calories.

Banana : 
Widely recognized as a good source of potassium, bananas are also surprisingly rich in vitamin B6. One four-ounce fruit contains about 0.7 milligram of B6, or 35 percent of the Daily Value. A medium-sized banana provides 400 mg of potassium -11% of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body’s main source of energy. They are also easy to digest. Convenience and nutritional value of bananas make them a good post-exercise snack.

Bran muffin : 
A tasty way to boost your fiber intake: One 1 1/2 -ounce muffin provides three grams of the nutrient. You also take in 1.8 milligrams of iron, which is about 10 percent of the Daily Value.

Broccoli :
 You get over half a full day’s supply of vitamin C – 41 milligrams, or 68 percent of the Daily Value – in 1/2 cup of chopped, raw broccoli. This nutrient – rich veggie offers some folate and good amount of vitamin A, too. Broccoli also has as much calcium as milk, and is therefore an important source of nutrition for those with osteoporosis or calcium deficiencies.
Eat it with low-fat dip.

Cantaloupe : 
Another stellar vitamin C source: One cup of cubed cantaloupe provides 68milligrams of C, or more than 100 percent of the Daily Value.

Carrot :
 Eat a single medium-size carrot, and you’ll more than satisfy your vitamin A needs for an entire day. Just one contains 17,158 international units of A, which is close to 3 1/2 time of DV.

Mexican-style beans : 
A 1/2 – cup serving of this filling, flavorful fare provides an impressive 7 grams of fiber – about 26 percent of the DV. Just be sure that the brand you buy doesn’t go overboard on sodium.

String cheese :
 This lower-fat variation on mozzarella cheese supplies 250 milligrams of calcium per 1 1/2 – ounce serving. That’s about 25 percent of the DV.

Tuna :
 Three ounces of tuna, canned in water, is an excellent source for your daily requirement for vitamin B 12. You’ll get 2 micrograms of the nutrient, or 32 percent of the DV. If you need to add mayonnaise to your tuna, just make sure it’s low-fat.

Yogurt : 
Here’s another top-notch source of bone-building calcium, with 415 milligrams – about 42 percent of the DV -in every one – cup serving. Be sure to choose nonfat or low-fat varieties. Plain yogurt contains one third of the fat than one piece of apple pie does. Knowing that many fast food choices are loaded with fat and calories, you can still choose wisely and make eating on the run a part of your healthy diet. Plan ahead, and arm yourself with a booklet containing nutrition facts for fast foods or ask the clerk for a pamphlet at the restaurant. You’ll be able to choose foods that will meet your nutritional guidelines and enjoy your healthy snack

If you’re not getting enough potassium, your sodium intake may put you at risk of premature death. Researchers from the U.S. Centers for Disease Control and Prevention (CDC) spent nearly 15 years tracking more than 12,000 adults who were taking part in a federal nutrition study.

In contrast to the risks associated with sodium in the participants’ diets, the CDC team found that heart-related deaths were lower among those whose potassium intakes were highest. All told, they reported that those with the highest ratio of sodium to potassium were more than twice as likely to die from a heart attack as those whose ratio of sodium to potassium was lowest. You can even out your sodium to potassium ratio by consuming less sodium (most in the American diet comes from processed or restaurant foods) and ramping up your potassium intake – that means more spinach, bananas, prune juice, plain yogurt and fish. The CDC study was published in the July 11, 2011 Archives of Internal Medicine.

My take? These results don’t surprise me. It is well known that the ratio of sodium to potassium in the diet and in our systems seems to affect blood pressure and kidney function more than salt levels alone. In addition to avoiding processed and restaurant foods, you can bring your sodium levels down by keeping the saltshaker off the table, and avoiding foods with visible salt such as pretzels, chips and salted nuts. Raising your potassium intake is easy if you add fruits and vegetables to your diet, but you should consult with your physician before considering salt substitutes that contain potassium chloride, and never take potassium supplements unless they’re prescribed by a physician.

Fasting in Ramadan is not merely physically restraining from the obvious food and drink, but the total commitment of the servant’s body and soul to the letter and spirit of fasting.

1) The fast of the SELF, means to be free from all carnal desires

2) The fast of the MIND is avoiding thoughts about things other than Allah (SWT)

3) The fast of the HAND is not touching/ taking what does not belong to it

4) The fast of the NOSE is means not sniffing or smelling unlawful things

5) The fast of the FEET is not going places where sinful acts are propagated

6) The fast of the EYE is to prevent it from seeing forbidden things

Allah (SWT) says in Al-Quran, “Tell the believing men to lower their gaze and be mindful of their chastity; this will be most conductive to their purity. And tell the believing women to lower their gaze and be mindful of their chastity, and not display their charms (in public) beyond what may (decently) be apparent thereof, hence let them draw their head-covering over their bosoms” (Al-Quran 24: 30-31).

7) The fast of the TONGUE is guarding against lying, backbiting, slandering, reviling, abusing others, cursing, indecent conversation, swearing and false evidence. The Prophet (SAW) said: ‘A Muslim is he from whose tongue and hands other Muslims are safe’

The Prophet (SAW) said, “whoever does not give up forged speech and evil actions, Allah is not in need of his leaving his food and drink (i.e. Allah (SWT) will not accept his fasting)”.

(Sahih Bukhari, Vol. 3, Book 31, Number 127)

8) The fast of the EARS is not to listen to idle talk, gossip, lyrics and notes that contain obscene and indecent things. Listening to Al-Quran bears the fruit of faith, guidance, light and prosperity. It fills the heart with wisdom, tranquillity, intimacy and contentment. It is a source of protection from the dangerous, deviant and sinful thoughts.

9) The fast of the HEART means casting out from it the love of worldly things and by emptying it of all corrupt material such as, false beliefs, evil suggestions, bad intentions and degenerate thoughts.

The Prophet (SAW) said: ‘There is a piece of flesh in the body if it becomes good (reformed) the whole body becomes good but if it gets spoilt the whole gets spoilt and that is the heart’

(Sahih Bukhari, Vol. 1, Book 2, Number 49)

The believer’s heart abstains from pride and egotism as these traits breaks its fast. Egotism is when the individual sees himself as perfect and better than others. The cure of this self-importance is to look at one’s faults and shortcomings, thousands of sins and misdeeds that one has committed, wrongs that one has done and forgotten, but knowledge of which are with Allah (SWT).

Allah (SWT) says in Al-Quran: ‘do they, perchance, envy other people for what God has granted them out of his bounty?’ (Al-Quran 4:54).

The heart of the believer fasts and abstains from envy as envy lowers righteous deeds and stops its progress towards Allah (SWT).  

If you’ve been gaining weight in recent years and wonder why, you may simply be eating much more than you think you are. In the late 1970s, Americans consumed roughly 3.8 meals and snacks per day. The daily average is now 4.9, up some 29 percent in about 30 years. Those 4.9 meals and snacks add up to 2,375 calories per day – about one-third more than the average consumption in the ’70s. Experts point out a contributing factor being the near-constant availability of food – 30 years ago, we didn’t see junk foods displayed at the gas station, the drugstore and most other places we go from day to day. The new data comes from an analysis of four nationally representative food surveys conducted by the U.S. Department of Agriculture shows that and the Centers for Disease Control and Prevention between 1977 and 2006. Research also even rats get fat and show signs of diabetes when they can graze cafeteria style on snack foods. In a new study from the University of North Carolina at Chapel Hill, snack-grazing rats grew heavier than rats consuming a high-fat diet containing lard.

My take? These findings make sense. I don’t think there’s any escaping the fact that a big part of the obesity epidemic is overconsumption of low-quality snack and junk foods. However, I don’t blame snacking itself. Eating very small portions between meals is actually a good idea, as it can help keep blood sugar levels and energy steady, which leads to improved mood, better productivity and more effective appetite control. But if you’re trying to lose weight or to eat a healthier diet, that convenient bag of chips can sabotage your efforts. Processed foods contain too many calories, the wrong kinds of fat and carbohydrates, and have too much salt and too many additives. Instead, plan snacks ahead of time and make sure you always have healthy ones on hand: fresh or dried fruit; raw, unsalted nuts (pistachios, cashews or walnuts); flavorful natural cheeses and dark chocolate with at least 70 percent cocoa solids are all good options.

The Prophet (SAW) said, “If someone draws near to Allah during Ramadan with some good act he will be like one who fulfills an obligatory duty in another month, and he who fulfills an obligatory duty in it will be like one who fulfills seventy obligatory duties in another month”.

(Tirmidhi)

During the month of Ramadan, the Prophet (SAW) used to apportion to Ramadan a degree of worship that was not set aside to any other month. The Prophet (SAW) spent his day in remembrance, recitation, learning and providing advice and training. His nights were spent in supplication and humiliation unto Allah (SWT), seeking His help, support, victory and guidance.

The Prophet (SAW) said, “There is a gate in Paradise called Ar-Raiyan, and those who observe fasting will enter through it on the Day of Resurrection and none except them will enter through it”

(Sahih Bukhari)

Fasting earns great reward as clearly stated in the above hadith. When Allah (SWT) rewards an action as purely His, then the reward is limitless.

Ramadan is an annual training programme to refresh us from carrying out our duties towards Allah (SWT). Fasting develops self-control and helps us to overcome selfishness, greed, laziness and other faults. This month of patience give us an opportunity to experience for ourselves what it is like to have an empty stomach. This develops our feeling for the poor and hungry people. Fasting teaches us to control the love of comfort.

If difficulty is experienced in fasting, one should bear it cheerfully and not complain. Should we feel fatigued at the time of Taraweeh (Ramadan nightly prayer), this too should be borne with fortitude.

It should also be borne in mind that fasting does not aim at inflicting punishment upon people or taking on unbearable burdens. The underlying idea behind it is to teach moderation and spiritual discipline so that human temptations may not become so wild and uncontrollable as to flout the commands of the Great Master. To be a true servant of Allah (SWT), it is essential that man should be able to conform his behaviour to the moral and spiritual discipline embodied in the shariah of Islam. Fasting is indispensable for this moral and spiritual training.

The Prophet (SAW)said, “when the month of Ramadan starts, the gates of mercy are opened and the gates of Hell are locked and the devils are chained”

(Sahih Muslim)

The hadith below gives some very important points regarding Ramadan:

The Prophet (SAW) said, “Fasting is a shield or protection from the fire and from committing sins. If one is fasting, he should avoid sexual relations with his wife and quelling, and if someone should fight or quarrel with him, he should say, ‘I am fasting’. There are two pleasures for the fasting person, one at the time of breaking his fast, and other at the time when he will meet Allah; then he will pleased because of his fasting”

(Sahih Bukhari)

 In this month, the rebellious ‘Shayateen’ (Satans) are chained, so as not to provoke those evils which they normally do during months other than Ramadan. A question may arise here that, when the ‘Shayateen’ are chained, how it is that we still do see evil committed? The reply is that evil may not necessarily be caused by the rebellious ‘Shayateen’. People have for eleven months lived in obedience to ‘Shayateen' whims and wishes, and so performing evil deeds instigated by them becomes second nature. Consequently, evil is being done in and out of Ramadan.

Therefore the feelings and lessons we experience should stay with us throughout the year. In Al-Quran, Muslims are commanded to fast so that they may “become pious”. This piety and devotion is especially felt during Ramadan. But we all must strive to make the feelings and attitude stay with us during our ‘normal’ lives. That is the true goal and test of Ramadan.  

Fat loss can be achieved by restricting the number of calories you eat, but the other important factor in weight control is the amount of exercise that you do and the effect that exercise has on your metabolism. Start to regard movement and physical effort as a privilege each time you climb stairs or walk instead of drive, garden, clean, carry items , or play with children rather than watching them. The accumulation of all these small bursts of energy throughout the day will make a big difference to your total activity during a week.

 Secret to efficient metabolism:

·         Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and remove toxins and fat.

·         No more than 10 percent of your daily calories should come from simple carbohydrates, or sugars. A diet lower in sugars or simple carbohydrates and higher in complex carbohydrates is usually lower in fat and calories, and higher in important nutrients.

·         Proteins take more calories to digest than any other food, therefore they help to keep your metabolism running optimally throughout the day.

·         Move towards replacing foods high in fat with foods higher in protein and complex carbohydrates. No more than 25 percent of your total calories should come from fat, and fewer than 10 percent from saturated fat.

·         Keep your metabolic rate “revved” all day long by eating small meals and snacks four to six times a day.

There are two major types of diabetes:

* Type 1. Also called juvenile diabetes, type 1 diabetes is an autoimmune disorder that accounts for 5 to 10 percent of all cases of diabetes. In type 1 diabetics, the body does not produce any insulin; people with this form of diabetes must take daily insulin injections to stay alive. This type is initially diagnosed most often in children and young adults.
* Type 2. Also called adult-onset diabetes, type 2 diabetes is a metabolic disorder resulting from the body’s inability to properly use or ultimately make enough insulin. It is the most common form of the disease, accounting for 90 to 95 percent of diabetes. Type 2 diabetes is nearing epidemic proportions, a result of a greater prevalence of obesity and sedentary lifestyles (two reasons more children are being diagnosed with type II diabetes) and an increasing number of older Americans in the population.

Causes and Symptoms

The causes and triggers of diabetes remain a mystery, although both genetics and environmental factors (such as obesity and lack of exercise) appear to play roles.

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Diabetes often goes undiagnosed since many of its symptoms seem harmless or commonplace. However, early detection of diabetes can decrease the chance of developing diabetes complications. According to the American Diabetes Association, common symptoms of diabetes include:

* Frequent urination
* Excessive thirst
* Extreme hunger
* Unusual weight loss
* Increased fatigue
* Irritability
* Blurry vision

Suggested Lifestyle and Diabetes Diet Changes

* Insulin-dependent diabetics are unlikely to be able to discontinue insulin use, and should never attempt to do so.
* Lose weight if you are overweight. Excess body fat causes the body cells to become resistant to insulin.
* Eat small, frequent meals to keep blood sugars in a healthy range. Eating large meals can flood the bloodstream with glucose and insulin. Experiment until you find that you feel your best.
* Keep refined starches and sugars to a minimum, choosing those with a low glycemic index. (Sweet potatoes, winter squash and beans are examples of better carbohydrates.) You should also be aware of glycemic load in assessing dietary choices.
* Keep saturated fats and trans-fats to a minimum, but consume moderate amounts of monounsaturated oils, such as olive oil and some nut oils.
* Eat fish several times a week, emphasizing wild, cold-water fish high in omega-3 fatty acids, such as salmon and sardines. Or take omega-3 supplements.
* Eat generous amounts of non-starchy vegetables, like cucumbers, bell peppers, dark leafy greens, zucchini, eggplant, squash, asparagus, broccoli, cabbage, Brussels sprouts, beans, radishes and spinach.
* Increase your activity level. Aerobic activity improves insulin resistance in muscle cells, which allows more glucose to enter the cells. Aim for 30 minutes a day.

Since type 1 and type 2 diabetics are at increased risk for a variety of diseases and complications, symptoms should be taken seriously and addressed immediately, and lifestyle changes, including a diabetes diet, should be attempted and adhered to. Complications associated with diabetes include retinopathy (diabetic retinopathy is the leading cause of vision impairment in the U.S.), neuropathies (damage to small nerves) and nephropathies (kidney damage). Diabetics also face increased risks of heart disease, high blood pressure (twice as common in diabetics as in non-diabetics), strokes or cerebrovascular disease (mortality rates from this disorder are three- to five-times higher in diabetics) and peripheral vascular disease.

Nutrition and Supplements

In addition to the suggested dietary changes above, work with a doctor and a nutritionist to develop a personalized diet. Since insulin production, blood sugar levels, and the types of foods a diabetic eats play a large role in the management of the disease, it is important to adhere to a healthy diabetes diet.

Research has shown that several nutritional elements may be helpful for people with diabetes. These include magnesium and foods rich in omega-3 fatty acids. Lower glycemic-index foods have also been shown to be helpful with blood sugar control. Try the following:

* Eat magnesium-rich foods every day. This includes spinach, tofu, almonds, broccoli and lentils. Pumpkin seeds and sunflower seeds are also good sources of magnesium.
* Eat fish, fish-oil supplements, or another source of omega-3 fatty acids such as walnuts or freshly ground flaxseed daily.

The following are nutrients, botanicals and other compounds that Dr. Weil’s Vitamin Advisor recommends for persons being treated for diabetes.

* Chromium. Chromium is a trace element that plays a role in blood sugar regulation by working with insulin to help transport glucose into cells. Take up to 1,000 micrograms of GTF chromium daily.
* Alpha lipoic acid. This antioxidant can enhance the uptake of glucose into cells and help inhibit glycosylation (the abnormal attachment of sugar to proteins, which hinders their normal functioning), as well as help promote and maintain eye health. Start with 100 mg per day.
* Magnesium. Research suggests that supplementing with magnesium can help promote healthy insulin production. (Magnesium glycinate is a good form, with less of a laxative effect than other forms of magnesium. Take 400 mg daily.)
* Coenzyme Q10. CoQ10 is a powerful antioxidant which may help maintain a healthy heart. Take 60-100 mg of a softgel form with your largest meal.

The following botanicals may also help. Consider using them in standardized extract form and follow the dosage directions on the packages:

* Asian bitter melon (Momordica charantia)
* Ayurvedic Gurmar (Gymnema sylvestre)
* Blueberry (Vaccinium myrtillus)
* Prickly-pear cactus (Opuntia)

Diabetics who are taking prescribed medications for any condition should let their physicians know when they’re experimenting with these remedies. As sugar metabolism improves, dosages of medications may need to be adjusted.

You just bought new spices and herbs for your recipes. Now you need to know how to store them to prolong their freshness.

1. Whole spices and herbs maintain their freshness longer than ground ones.

2. Keep spices and herbs away from heat, moisture, and direct sunlight. Avoid storing spices and herbs over the stove or near a window.

3. Spices and herbs will keep for a long time if they are stored in airtight bottles. The shelf life of properly stored spices and herbs is approximately 4 years for whole spices, 2-3 years for ground spices and 1-3 years for leafy herbs, depending on the herb.

4. They don't spoil, but spices and herbs do lose their strength. Old and weak seasonings will not deliver the taste that they should.

5. There are three checks to use when verifying freshness: look, smell, and taste.

A visual check for color fading is a good indicator of flavor loss. Taste and smell your spices and herbs: if they don't taste or smell like much, they need to be replaced.

6. Don't sprinkle spices and herbs directly from the bottle over a steaming pot. Steam introduced into the bottle will hasten the loss of flavor and aroma. Steam will also result in caking of contents.

7. Make sure your measuring spoon is completely dry when you dip it into the bottle. Moisture introduced into the bottle will also result in caking and flavor loss.

8. Members of the red pepper family, including paprika and chili powder, will retain their color and remain fresher when stored in the refrigerator.

9. Replace bottle lids tightly immediately after use.

10. An inexpensive coffee grinder makes a great spice grinder for whole seeds, cloves, and cinnamon sticks--and it's faster than a mortar and pestle. Fresh-ground spices are especially pungent and flavorful.

I am a new blogger. I am an accidental blogger. I am a confused blogger. I am a slow blogger.

I am all of the above... But hey I am a blogger! Can you believe it?? I still couldn't believe it because I couldn't stay still for a long time and I hate computers, laptops, whatever ... they are troublesome, technical and I thought oh so difficult to learn! ( I am not ancient okay!so please do not assume! I am just a woman who occasionally enjoy being floozy as to get things done for me and the furthest I would go on technicality is to use my galvanic spa to keep me looking like a 28 years old for another 10 years!)

So how in the world did I start to blog?

My house was robbed in the beginning of May..and the thieves took away my small laptop among other things. 2 weeks prior to that, I did a whole load of backing up of my files onto that small laptop. Every memories that I kept there was gone with the laptop. Just like the wind. My files, my work, my presentations, my photos, everything was gone!! I was cool at first, answering questions from the police etc. Alhamdullillah my family was safe! Towards the end of the day, I started to cry.. I felt violated in my own house . (My husband Peter said I got the 'after effect syndrome' - he used to work as a Police Officer in Hong Kong so I supposed he knew better!). 

I became a bit out of balanced after that incident and I got sick. (flu, sore throat, the works!) To make matters worst I lost my voice completely! Yup that's right, nothing came out from my throat not even oohh or ahh ... I was hoping God wont take it completely for some reasons or could it be he wanted me to know how a dumb person really feels without a voice so I would appreciate my voice better rather than wishing it sounded more like any kids from Glee ... I couldn't speak so I couldn't do anything, I took off from teaching yoga and all my other businesses. I couldn't answer the phone too. What could be worst?

That was how i ended up blogging! I observed the other bloggers, how some of them have so many followers, booming businesses, this and that. Hey maybe I could do that! So if I lost my voice I can do my business through blogging, perhaps?? So my first article came out but nobody followed me ...not good! Time to force my husband and my daughters to follow me so as not to look unpopular! Sent invitations to FB friends - only 10 followed! Okay, let's resend ...hmmm still nothing! Ok got the hint!! 

Eventually, thanks to my other fellow bloggers from all over the world who have been following me and do not make me feel so lonely. (Thank you! thank you! thank you!) Some of the unexpected genuine encouragements from some new found friends on how much they enjoyed my blog. Few friends who took time to vote and drop a nice note or two and comments! It was so lovely, really!

On second thoughts, maybe I am 10 years too late to hype something new (Did I say 10 years? I mean 2 years! ) Looks like there will not be another Hana Tajima Simpson or another hijab shawl blogger which has a thousand buyers! Maybe I could treat this blog as a hobby and who knows one day I may create something. What I do know, I have managed to touch some souls! That should be good enough.

Well, Hijab n the city is a glimpse to my soul especially for those friends, who share the same birth year as me but whom I have not spoken or seen for a long time! Don't we all changed? Assumptions are not the truth. For those who think I was still a timid unpopular little girl in school and would not amount to anything. Well guess what? wrong again!! Wish we could know each other better but not! 

Boarding school could screw up anybody's head, I guess! (Boy! am I getting into trouble for this?) But what I taught my young students and my daughters, being a bully, would scar you in later life... If you pride yourself as being beautiful and stubbed your thumb to others in school, remember that you may not be able to retain your looks too long... Straight A's do not mean you are the best! Different individual are not weird, they are just different.... That was me in school - different! Believe me, it is true! For my dear friends who stick with me through thick and thin ... I love you guys (even if you murder somebody, I will still love you and visit you in death row)

I got my voice back eventually and start work:( I realized too that as a human being, simple things like being able to see, touch, talk, walk, hear and taste are the greatest gifts and assets one could have! These have been given by Allah in his mercy for us all to use and to be the best we can be .

WELL I HAVE A BLOG NOW AND THE BEST OF BOTH WORLDS !! YEAY!!

Posted by Feexa Nicoll at Thursday, June 23, 2011

Read more at: http://hijabnthecity.blogspot.com/

No, nuts do not lose their heart-healthy monounsaturated fat during the roasting process. However, roasting may alter and damage the polyunsaturated fats that nuts also contain and that are more vulnerable to oxidation. Oxidized fats account for rancidity, giving nuts, and other foods, an “off” taste and a bad odor reminiscent of oil paint. Rancid oils are pro-inflammatory and carcinogenic. The more the surface of the nut is exposed to air, the more likely it will be to oxidize. Roasted, chopped, and ground nuts go rancid more quickly than whole raw ones.

When you’re buying roasted nuts, look for those that are stored in cans or otherwise protected from light and air, and smell them to be sure they’re not rancid before you eat them or add them to other foods.

I buy mostly raw, unsalted nuts and store them in the refrigerator until I need them. I prefer to eat raw nuts, but I know some people who find roasted ones easier to digest. You can roast your own by stirring raw nuts in a dry skillet over medium heat or spreading them on a baking sheet placed in a 350 degree oven and tossing them occasionally until they are done to your liking. Use them up quickly.

In addition to their healthy fat profile, nuts provide you with vitamin E, trace minerals, fiber, and in the case of walnuts,alpha-linolenic acid (ALA), a fatty acid that is similar to the heart-healthy omega-3 fatty acids found in fish. (Remember that peanuts are legumes, not nuts, and have a less desirable fatty acid profile.)

Brazil nuts are a good source of selenium, and one ounce of pistachios contains more fiber than a half-cup of spinach. These nuts also are good sources of vitamin B-6, thiamin, copper, phosphorus, and magnesium.

Despite their beneficial nutritional profile, bear in mind that nuts are relatively high in calories, so enjoy them in moderation. I usually eat a handful per day – my favorites are cashews, almonds and walnuts.

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Posted by Feexa Nicoll at Tuesday, June 14, 2011 2 comments