 Assalamu alaikum warahmatullahi wabarakatuhu everyone. Rabishali sadri wa yasali amri walah. Wahlul okdata milisani yaqal pauli. Alhamdulillah, I'm back here again. Just a little bit of introduction for those who don't know me. My name is Alham Malik and I'm a registered dietitian. And I have my master's in nutrition and dietetics. And I also have an itjaza and hadhi studies. And I am really passionate about giving information that is a combination of modern nutrition and sunnah nutrition, just to understand that taking care of our health and our body and eating healthy is also one of the duties of a Muslim inshaAllah. So Alhamdulillah, during Ramadan is the time when we have the most amount of talks about food. And it's a time when we are fasting. So Alhamdulillah, I think it's, you know, this is a time that we actually realize how food is actually connected to our spirituality. And that becomes like a focus, right? I mean, obviously we know that as a Muslim, you know, every action of ours affects our, you know, how we are seen as a Muslim. And, you know, the rewards that we have and our connection with Allah, whether it is, you know, how we go to sleep, like, you know, with side of the, you know, like, with side we are sleeping on, you know, how we waking up, you know, what kind of clothes we're wearing, everything, right? So food, obviously, is such a big part of, you know, how we are as a Muslim as well. And what better time than Ramadan to, you know, get this message as a priority, inshaAllah. So the Quran in Surah Baqarah verse 183 says, O you have believed, decreed upon you is fasting, as it was decreed upon those before you, that you may become righteous. So SubhanAllah, you know, fasting is a time when we refrain from food and drink. And the reward for this is so great. And Allah Subhanahu Wa Ta'ala has said in the Hadith, you can see that, you know, all actions, there is a reward. But the action of fasting that is refraining from food and drink is so great that only Allah will reward us on the Day of Qayyama, SubhanAllah. It's so beautiful, right? So inshaAllah, even, you know, now when we are actually eating, what we're eating is also inshaAllah going to have a reward, right? So, and we also have to understand that, you know, what we're eating and how we're eating is, you know, is a very important part of, you know, being a Muslim again, like I mentioned, this is because, for example, the angels, right there, they are not given a choice to eat, right? They are not given a choice to drink. But Alhamdulillah, you know, we as human beings, Allah Subhanahu Wa Ta'ala has told us, you know, what to eat, how to eat, how much to eat, right? So this is a responsibility that we have as Muslims. So inshaAllah, you know, we should take this responsibility, you know, in its right form and make sure that we are using this choice wisely. Because when Allah Subhanahu Wa Ta'ala has given us this responsibility, it becomes a blessing for us as well as a test for us, right? So if we don't use this as a blessing and choose the right foods and then we, you know, it can become a test and we will be asked about this on the day of Qiyamah, right? What food did you eat? How much did you eat? So inshaAllah, we must make sure that we are continuing to think about our foods consciously, our food decisions consciously. And Subhanallah, Ramadan is such a beautiful month that obviously, you know, our primary aim is to, you know, get closer to Allah Subhanahu Wa Ta'ala, increase our taqwa. But as, you know, from a physical point of view, we also, it's such a beautiful time for us to reset our body and to renew our intentions, right? So we see that, for example, the non-Muslims, you know, they don't have this kind of, you know, opportunities. So that is the reason why they, you know, they take the New Year's, for example, as a time to make, you know, resolutions or, you know, kind of like change their eating habits. But it's mostly out of guilt, right? Usually you see that, oh, I eat so much, you know, during the holidays and I partied and, you know, my, like, I need to reset my body. But, you know, or sometimes it's because their health or their doctor is telling them, oh, you need to completely change, you know, your, you know, the way you eat. For example, I, you know, like, I know someone who's a non-Muslim who used to apparently wake up and drink a can of soda every single morning, like that was how she started her day. And now she has come to such a point where she has such severe gut problems that, you know, she cannot have dairy, she cannot have gluten, you know, she has to be on, like, you know, a very restricted diet. So, you know, we really should take care that we don't abuse our body to such an extent that we need to be forced to, you know, go on such a diet, right? So, Alhamdulillah, you know, every year we are given this opportunity by Allah subhanahu wa ta'ala during Ramadan to actually to reset our body, to renew our intentions, to change the way we eat, right? When we are, you know, staying away from food and drink for so many hours, we realize that we have the power, right, to make those intentions and to change our decisions about what we're eating. If, for example, if we are addicted to sugar, if we are addicted to tea or coffee, it's during this month that, you know, we can give up our addictions or whatever we want to change, we have the power, inshallah. Right? So, and also Allah subhanahu wa ta'ala has made this a priority. We know that, you know, whatever comes in the Quran and whatever is in the hadith is, you know, is something that we need to follow, you know, to the best of our ability, inshallah. And we have many, many verses of the Quran where, you know, we are encouraged and, you know, we are told to eat healthy, right? So, just a couple of verses that I've, you know, presented here in Surah Al-Baqarah verse 168, Allah subhanahu wa ta'ala says, O mankind, eat from whatever is on earth that is lawful and good, that is halal and tayyum. And do not follow the footsteps of Satan. So, inshallah, you know, we, we should make sure that we are trying to follow both these commands, right? Halal and tayyum because, you know, most of us as Muslims, alhamdulillah, you know, we're very conscious about what we're eating as halal, right? The meat halal is at hand slaughtered. Where are we, you know, like, even like, for example, the enzymes, we go to that level, like, you know, is it halal? But how many times do we ask the same questions when it comes to tayyum food, right? For example, is a pork tart tayyum, you know, like, are the colors in, like, the candies that, you know, the children are having almost every other day, tayyum. You know, these ingredients, some of them have, you know, been actually proven to cause cancer. For example, like, sausages, right? They have carcinogens that are proven to, you know, cause cancer and increase your heart disease risk. So knowing that certain foods are bad, like, how, you know, we have to be careful to make sure that these foods are not part of our regular diet. I know it's like, you know, it's obviously very hard for us to say tomorrow, okay, tomorrow morning, I'm going to, you know, cut out every single food. That's not good for me, you know. So how do we, you know, have this balance? Alhamdulillah and subhanallah, Allah is so merciful. We all know that Allah Himself has said that my mercy is greater than my anger, right? And He has said that, you know, if the human beings, you know, stopped sinning, then I would replace them with another population, because He loves to forgive so much, right? So we know that we do make mistakes. We do slip sometimes. And that is, you know, Allah swt knows that and understands that. But at the same time, we are still encouraged and we are told again and again to be the best version of ourselves. So what does that mean? We know that regarding our food, we should make the best efforts to eat healthy. If we make mistakes, if we slip, if we, you know, obviously have like foods that's not good for us sometimes, that's, you know, that's okay, because that is, you know, what a human does. But at the same time, we cannot never, you know, attempt to eat healthy, right? We need to continue making those efforts, inshallah. Allah subhanahu wa ta'ala, you know, it was, it's also a Prophet Muhammad, sallallahu alaihi wa sallam, you know, in this beautiful hadith says, the strong believer is better and more beloved to Allah than the weak believer, although both are good. Subhanallah. So what does this mean? This means that, you know, a strong believer is better and more beloved to Allah. So we should make our health and our, you know, our physical health a priority, because as you can see that, you know, every, almost every, you know, action that we are required to take in life as a Muslim, for example, our Sala, our Umrah, our Hajj, these are all physical acts, right? We need to be physically strong as well. So, you know, we need to make sure that, you know, we are in a good physical condition that helps us to, you know, worship our, you know, our God in the best manner possible, inshallah. So today my main topic is tips to add Sunnah foods in Ramadan. So, Alhamdulillah, you know, we know a lot of Sunnah foods, you know, and like many of us, you know, we immediately, the minute I say Sunnah foods, we say, black seed and honey and olives, right? But Alhamdulillah, there are so many Sunnah foods all around us and, you know, we should make an effort to actually include these Sunnah foods in our day to day life. And what better time than Ramadan to stop that, inshallah, right? So some tips first on how to prevent overeating in Suhoor. So one thing we have to remember is that satiety is from Allah subhanahu wa ta'ala, right? There are no magic foods that are there that are going to prevent us from, you know, feeling hunger or thirst the whole day. The whole point of the reward of fasting is so big is because we are experiencing some amount of hunger and thirst and weakness for the sake of Allah subhanahu wa ta'ala, right? He commanded us to fast and we are submitting a will for that. And we are refraining from all halal things, which are usually halal for us. So first of all, we need to understand that, you know, overeating to a point where we cannot then, you know, for example, even lie down after Fajr Salat is not the point of Suhoor. Suhoor has a different blessing. So whether we are having, you know, a glass of milk or dates, water to a having a full meal, but just make sure that even during Suhoor, we don't overeat, right? And then the second is drink adequate amount of liquids. Now, what do we mean by adequate amount of liquids? Make sure that you are hydrated well enough, you know, during your Suhoor and iftar. But also remember the hadith where our Prophet, Salallahu alayhi salam, told us, advised us to have one third of food and one third of drink. So make sure that we don't have, you know, that much of water that we're not able to breathe, right? We also, you know, need to make sure that we are able to breathe. We are comfortable. So, you know, and not just going to the bathroom the next two hours after our Suhoor, right? So drink adequate amount of liquids. And then the most important thing is eat smart, not eat more, right? So there are certain foods that will help to, you know, prevent excessive hunger. And there are certain foods that cause excessive hunger and thirst, right? So certain foods which are better for you in terms of, you know, reducing your hunger pangs. One is the soluble fiber. So soluble fiber is present in oats. And that is why it's such a popular food for Suhoor, right? Everyone is having the overnight oats or adding it into the smoothies and everything. So there are other, you know, options for soluble fiber as well, such as barley, you know, I'll be talking a little bit more about that. It's one of the sunna foods. And then we also have lentils and we have, you know, other different fruits and vegetables as well that have some amount of soluble fiber. So these have, you know, the chia seeds and the flax seeds, hemp seeds. All of these have soluble fiber as well. So you can add them in your oats. You can add them in your smoothies. The next is protein. So protein has high amount of satiety. So again, this is a food that is going to help you keep feeling full for a much longer time than versus having just, for example, just like, you know, like a plain roti or like, you know, just rice and, you know, so having some amount of proteins, whether it is lean meats like, you know, fish or chicken or yogurt, you know, all these are various forms of protein that you can add. And finally, healthy fats, right? So avocados, eggs, you know, all these are great examples of healthy fats that will help you keeping feeling full for a longer time. So just, I've given some examples as well, you know, that you can have for a suhur that will keep you feeling full for a longer time, inshallah. The next is how to prevent overeating in Ishtar. Now, you have been, you know, fasting the whole day. And especially we all know the last one hour is, you know, definitely the most challenging one hour of our fast, where, you know, we lay out the table, we're preparing Ishtar, and all of you are eating, eating, eating. So, you know, inshallah, just make sure that the first thing is to plan your Ishtar, right? So when you are in that last few minutes of hunger, you know, you just want to eat everything. So you kind of like, you know, fill the table, you want your samosas and your bajis and your, you know, rice and your chicken and your fruits and your milkshakes. So just plan your Ishtar, you know, like write it down. So every day try to have like, you know, one, you know, soup or whether it's like a milkshake and then one kind of like a snacky item that your family likes. And then after that, proceed to, you know, having your dinner. So always try to have like a menu, even if it's not like, you know, like a written menu, it's like a verbal menu would also work. And the next thing is the swap method, right? So again, you know, inshallah, trying to be more, you know, conscious of what we are serving for Ishtar, you know, so for example, I've just, you know, given a few examples here, for example, you know, vegetables in hidden forms. I feel like vegetables are, you know, that one poor food group that is always pretty much ignored during Ramadan. You know, so some great ways of, you know, for example, adding is in our like, you know, our like a pork pastry filling or your samosa or a spring rolls, right? You always add vegetables. So do the same for all other fillings too. There are certain vegetables that, you know, you can also add in your, you know, like the budgies, for example, like I'll talk a little bit more about this coming, you know, inshallah, you know, adding more, like having more soups, you know, and more broths or like the Moroccan Harira, right? So you can add more vegetables there. So trying to like plan that and making sure that you are including vegetables, for example, having spinach soups, right? So like trying to do like, for example, like pav bhaji, right? I mean, it is an Indian dish that is made with like almost five to six different types of vegetables. So it's a great, you know, delicious dish that you can add in. So trying to, you know, make sure that we do include all food groups, right? Inshallah. So now I would like you to, you know, just close your eyes for a minute and think of how our Prophet, salallahu alayhi wa sallam's kitchen would have looked, right? You can immediately, you know, think of, you know, foods that are so simple and so fresh and, you know, foods that are nourishing, right? Whether it's olive oil or, you know, like your melons or, you know, your whole grains, milk, cheese, and now think of your own kitchen and your own pantry, right? How much of, you know, these foods are present in our kitchens versus how much of, you know, processed foods do we have? Do we have, you know, like cakes and pastries and cookies and processed noodles and fast foods, right? So inshallah, you know, let us make this intention that every day we try to make our pantry have more foods that our Prophet, salallahu alayhi wa sallam, would have had in his own house, inshallah, right? So now I'm just going to talk about a few of the sunnah foods, inshallah, that we can make sure that we are incorporating during our Ramadan because like I mentioned, you know, most of us, we tend to just go to foods that are very cultural and foods that we have been having all the time. So, you know, trying to make sure that we do also incorporate, you know, these foods will be really helpful for us, inshallah. The first one is whole grains. The Prophet Muhammad, salallahu alayhi wa sallam, did not eat refined flour. Sal, radiallahu anhu said, he was asked during the Prophet's lifetime, did you have white flour? And Sal, radiallahu anhu answered, no. Then he was asked, did you sift the barley flour? He replied, no. But we used to blow on it to remove the chaff, right? It's waalallah. So, you know, we need to make sure that having whole grains is, you know, a priority for us during our, you know, not only Ramadan, but then moving onwards as well, right? This is because when we, as you can see, when there is the whole grain, there are three parts to it. There's the outer brand layer, which has fibers and vitamins and minerals and phytonutrients like it has a lot of B vitamins. And then the middle part is the ender sperm, which has only the carbohydrates and the protein. And this is the one that is present in your refined flour. And finally, the last bit, which is the germ is, is the, the tiniest part, but has the most amount of nutrients. It has essential fatty acids, vitamin E and the B vitamins. And this actually because of the fatty acid causes the flour to get rancid very soon. So that is the reason why they want to remove it and give you the white flour and the white flour products, which then stay on for literally years, right? So you want to make sure that you are having the whole grains, you know, these have antioxidants like vitamin E and selenium, which are, you know, heart healthy. They protect your brain from, you know, from getting diseases, inshallah, like Alzheimer's, have essential minerals like iron, magnesium and zinc. So what are some ways that we can include whole grains in our Ramadan? So one is replacing all the white noodles, you know, with the whole wheat noodles. Inshallah, you know, this is an easy move. There might be some taste difference, but then, you know, the most important thing is also trying to, you know, talk to your children and talk to your family about eating healthy. When, you know, the white flour or you're having all these fast foods, imagine these are multi-billion-dollar industries, right? They have people who are like one of the, you know, most clever and the most brainiest people sitting there in their offices, and their only job is to make sure that the products that they are making are the most, you know, they are the most, they tantalize you and, you know, like all your sensations, you know, wanted more and more, right? That is their only job, and they're being paid thousands of dollars to make sure that they create products that are, you know, the most delicious that you want to keep eating. For example, that is the whole point of like the ad for Pringles and chips, right? You can never just eat one. That is what they do. They try to have the best balance between the fat and the salt and the crunch and the color to make sure that you can go back. So when you move to healthier options, you have to understand that they might not taste as amazing as those processed foods, because obviously no one is going to waste, you know, billions of dollars on trying to make sure that an apple tastes good or the whole wheat pasta tastes good, right? So there might be some changes in taste. And if you try to tell your children that or your family or even like your husbands or whoever, you know, is the one who's objecting that I am doing this change because it is better for us, inshallah, then you try to get them on board. And that is the whole point of trying to connect this modern nutrition with our sunnah, right? We also have to understand that this is what our Prophet, Salahullah, or Alayhi wa Salam ate, right? So moving to whole wheat noodles, whole wheat pasta, whole wheat rotis and parathas, and, you know, a lot of people, for example, also, you know, have the ready-made rotis and parathas and because it is convenient and, you know, obviously during Ramadan, you know, it is very difficult with your tarawe and you're, you know, like the mother has 100 other things that she has to do. She has to take her kids to school, you know, so you want to try to, you know, find the easiest option. But we also have to see are these options the best for our kids' health, whom we, you know, are doing this for in the first place, right? A lot of this ready-made rotis that you find in the stirras actually have hydrogenated fat, you know, which are, you know, one of the most terrible ways of getting the trans fat into our body, right? So one thing to remember is always to read the labels. Sometimes these trans fats are not even mentioned in the ingredient, sorry, in the, you know, in the nutrition label because if it is below a certain amount, they don't even need to put this in the nutrition label. So how you know this product has trans fat is if you read the ingredients list and they say hydrogenated fat, you know, partially hydrogenated fat, that means there is some amount of trans fat in that product, right? So one of the options you can have to instead of buying this ready-made parathas and rotis is, you know, a lot of people, you know, around your neighborhood, you know, usually sell them. So, you know, order like 10, 20, you know, and bulk and keep it, freeze it, or if you are capable, then you can freeze it, you know, making it your own self, or just buy the rotimatic, you know, that is also a great option, inshallah, you know, where you have the fresh rotis. And, you know, the whole wheat, even like in the white sauce in your soups or in your pasta, you can actually, you know, instead of using the processed white flour, you can actually make that with whole wheat, you know, like, alhamdulillah, I have been using whole wheat to make my white sauce for pasta and for, you know, like the soups and, you know, the sauce for years, and no one has ever commented that this is, this tastes weird. It actually, at least according to me, it tastes better because it actually has like a better flavor, deeper flavor profile. You know, even the French toast, you know, for my kids, I actually make it with whole grain bread, you know, the whole wheat bread, pancakes, waffles, you know, I just replace the white flour with the whole wheat flour. It might not be as soft and fluffy, but it definitely still tastes delicious. And sometimes you also have to understand that if kids continue asking that, no, we want that, we really want, you know, like the soft white thing, the pancake that we are making earlier, it's important to understand that our nerves wants things that are not good for us, right? That is the whole purpose of fasting to, you know, to control our nerves and to make sure that, you know, we are the ones that are in control of it and it's not controlling us. So we have to also learn how to say no to children who may demand, you know, things that may not be good for them as well as educating them as well, right? That why are we choosing the whole grains? Imagine starting your day, you know, a pancake, for example, is literally almost just like a cake, right? Would you eat cake in the morning? No. So why is, you know, having a pancake with the same ingredient? It's white flour, it's, you know, it's sugar, it's eggs, it's almost the same much in just a different form, right? So this is, you know, the recipe that I use for my whole grain waffles and pancakes and, you know, Alhumdulillah, it comes out really, really good. And I haven't put exact amount of the quantities because it's, you know, you can just play around with that. But I usually use like half a banana for this amount of flour. And you might just want to like adjust the milk and the date syrup to just get the right consistency, inshallah. The next, the next sunnah-inspired food that I wanted to talk about that we can incorporate in during Ramadan is Bali. We know that inshallah said that when a member of the family of the messenger, Salalah, would fall sick, he would order Bali soup, that is Talbina, and they would be urged, the invalid would be urged to have it. And the Prophet, Salalah, or alayhi salam, used to say, it strengthens the heart of the sad person and relieves the heart of illness, just as one of you would wash dirt off of face with water. So Allah subhanallah, you know, we know that, you know, Bali is so valued. And, you know, these health benefits, you know, this hadith is, Alhumdulillah, you know, quite well known and we all know about it. But inshallah, you know, we should make more of an effort to have Bali in our daily life. Bali is, you know, has a very low glycemic index. It has very high fiber content. It's rich in linoleic and linoleic acids, which are essential fatty acids for us that we need for our heart health, for a better skin, for a better digestive system, for, you know, for our brain health, inshallah. And it also, you know, helps in the production of prostaglandins, which reduces allergic reactions and inflammation. It has, it's a very good source of beta-glucan, which reduces cholesterol, blood sugars. And it also helps in the production of amino acids, which are the neurotransmitters, which are the one actually that helps reduce in depression. So there was actually a scientific study done as well, where, you know, people who had clinical depression were given Bali, like one group, and then the other group was given anti-depression medications. And they found that after a certain amount of time, like when they're at the end of the study, that the group that had Bali were actually doing better than the group that actually was taking the anti-depression medications. This is because obviously, not only are there no side effects, right, to Bali, like the other medications have, but subhanallah, this is also like an asuna and fried food, you know, like our Prophet Sallallahu alayhi wa sallam told us about its benefits. So obviously, there are, you know, blessings of that as well, inshallah. So how we can include this is, so, you know, what I would recommend is y'all can, you know, like just boil Bali in water and keep this in the fridge for it, you know, and this stays good for around three to four days. So and then you can use this in whatever you're having, like, you know, whether you're putting it in your talbina or your soups, your salads, your halim, you know, whatever you want to add in, just add in like two, three spoons. So you're not, you're not having to boil the Bali over and over every day. So this is a very easy way to include Bali. So this is the Hald Bali, right, the whole grain Bali. And this is not the pearl Bali because the pearl Bali again is the refined, you know, Bali, right? So this is the one which has though is the whole grain. You can also, you know, make like, for example, like how you have overnight oats, right? So you have that in milk, you just, you know, cook the little bit of oats in milk with your nuts, your date syrup, and then just add two to three spoons of Bali. So inshallah, you know, in the morning for Suhur, like, you know, like I recently asked, you know, a lot of people like, you know, there was another like influencer on Instagram as well, who was like, okay, what do you have for your Suhur? And every single person was saying, we have oats, we have overnight oats, we have, you know, so that was like the most common answer, right? So inshallah, let us try to, you know, incorporate other grains in our diet as well. You know, nowadays, there's so much of, you know, stigma on gluten, you know, that it's bad for us. But the reason why is because if you're going to just, you know, have excessive amounts of whole wheat or oats, which have gluten, obviously it's going to increase the, you know, the amount that it's going to be in the body, right? But if we rotate between all the different grains, inshallah, then, you know, we make sure that we are not having too much of that gluten, right? Inshallah, you had a question? I got it on Amazon. Yeah, that's my kind of like my go-to place. It's the whole grain barley. Yeah, if you search for that, inshallah, you should and it's organic as well. So inshallah, you should be able to find that. And another, you know, way is of including barley in our daily life is even when you're making rotis, just add a handful of barley flour in the dough, right? So in this way, again, like I mentioned, you're not having too much of wheat, but you are also kind of incorporating other grains in your daily life, especially barley, which is a sunnah food, inshallah. So like I mentioned, this is the recipe that I used for the kalbina. I just added also two teaspoons of like powdered oats or cook-quicken oats, you know, so that it thickens a little bit, inshallah, or you can also add like barley flour, you know, what I like to just get the texture that you desire. And during this time, you can also add the seeds like the chia seeds, the the flax seeds, the hemp seeds to increase your omega-3s and your soluble fiber that I mentioned. The next thing I wanted to talk about is pomegranates. Obviously, yeah, yeah. This presentation will also be shared on the website, MCC website, inshallah, so you'll get, I have access to all this. The next fruit that I wanted to talk about is pomegranates. We know that pomegranates, you know, are a blessed fruit. They are mentioned in the Qur'an. They are also, you know, during the time of Prophet Sallallahu alayhi wa sallam, the companions, Sayyidina Abdullah, Abdullilah, and who would eat every single arrow inside. And when asked why, he explained that he learned that there's not a single pomegranate tree on earth, except it contains an arrow from the pomegranate of paradise, which is placed inside it to make it bear fruit. So Subhanallah, this is a fruit that has many, many, you know, medical benefits as well. It has, you know, vitamins like vitamin B, vitamin C. It's very high in antioxidants. And again, they have been studies that have been proven that it shows that having pomegranates regularly reduced heart disease in people who actually had some amount of high cholesterol and other symptoms of heart disease. And they also found that, you know, other phytonutrients in that protect the brain against Alzheimer's and Parkinson's, as well as it also actually reduces kidney stone risk. So, inshallah, we all, you know, like we usually eat these foods, you know, in our day-to-day life. But when we start making the niyah that, you know, we are doing this because it's a sunnah food, inshallah, not only are we going to get the blessings of following a sunnah, but the added benefits of following a sunnah as well. Like physically, right? So some ways of including pomegranate in during Ramadan is making anar milk shake. So, you know, especially, you know, we all are, you know, favorite, you know, we love the Ruhavza, you know, the sugary drink. So, you know, like try to, you know, reduce your sugar intake and try to avoid things, especially Ruhavza and, you know, such sugary drinks when you open your iftar, right? Because it gives you a sudden, you know, like a spike in your sugar levels. So try to have more natural, you know, milk shakes or, you know, juices that will, inshallah, be more nourishing and healthier for you. So, anar milk shake is, you know, like really delicious. And this is actually one juice that is good for you that you can buy from the store. So, for example, we know that, you know, like orange juice or any other fruit juices, these are actually not that good for you, right? Because when you take, you know, like, for example, orange juice and you make it into a juice, two things happen, right? First, you need to pasteurize this juice if you're buying it from stores. So when you pasteurize it, that is, you are exposing it to high heat for that few seconds, you are destroying the, you know, the delicate phytonutrients, the flavonoids and all the vitamins in that, right? And then they feel a little bad and then the company just puts in a little bit of vitamin C and calcium, but it's nothing compared to what you have lost. You've lost hundreds of nutrients during that pasteurization process. Second thing is, can we actually sit and have five oranges at one time? Almost none of us can have that much oranges, but when you take a glass of orange juice, it is usually made, you know, the amount of orange juice and that is, like, that is got from five oranges. So you are getting that much amount of sugar all of a sudden, right? So we need to have whole fruits, you know, because of the fiber and, you know, the other benefits, but the pomegranate juice in the store is actually made with the whole pomegranate. That is, they just take the whole pomegranate and they crush it and they remove the juice. So this actually, you know, the pits and the skin and the inner rind of the pomegranate actually has the highest amounts of antioxidants and tocianins and, you know, the nutrients that are good for us. So this is actually one juice that I would say you should buy from this store if possible, because it's actually really good for us. You can also add pomegranates and salads and your fruit chart, right? So try to incorporate more pomegranate, inshallah, because this is a blessed fruit. No, no, yeah, yeah. So this is their asset, you know, having too much pomegranate is the seeds back for you, but no, it's not, you know, unless you actually have, you know, like a diverticulosis or any other, you know, infection or something like that where you need to be off that, inshallah, otherwise it's fine. So another, you know, vegetable that is like a Sunnah-inspired vegetable are beets. So there is a hadith where Sal Bin Sa'ad, radiallahu anhu reported that there was a woman among us who would put beets in a pot and add it to some ground barley and she used to cook them together and on returning from the Friday prayer we would greet her and she would offer it to us and they would have it, right? So they are a relative to chard and spinach and, you know, obviously we all know, again, Subhanallah has a lot of benefits. They are a very good source of folate and manganese, which is important for DNA synthesis, preventing neural tube defects and pregnancy and is also very high in antioxidants and fiber. So some of the ways that we can incorporate beet during our iftar is having, like, you know, including it in salads, like I mentioned, we can include it in paladhaji, you know, and, you know, like other forms of, you know, like vegetables where it's not really discernible because I know like a lot of kids especially don't like it and that's included in my kids. So I always, you know, that's how I usually hide it in, you know, when I'm serving it to them you can make soups, beet soups, pink rotis, that's another way of, you know, tempting the children to have this. So just boil beets, puree it and, you know, mix it with your whole wheat flour and you can serve it to them. I actually, you know, also saw this really great recipe where you can, you know, like how you made the budgies, you can like instead of like, you know, dipping it, dipping the onions and the potatoes, you can actually have thinly sliced beets and you can dip it in the pakora batter and then fry that, right? So you're still getting your vegetables, even when you're having your pakora and budgie. So it's kind of like a win-win, right? InshaAllah. You can also include that in the cutlets, like, you know, in the chicken cutlets. So I just prepared, you know, to show you all that, you know, for example, you can have, you know, in like, with your mashed potato, you know, add in, you know, grated beets and all your spices. You can also add minced chicken, which is what I did last time, not this time. So you can even include it in your, you know, your burgers or your, you know, your cutlets and it tastes really good. So that's a really great way to include that as well. InshaAllah. Yes. So beets are, you know, a very like a tough vegetable. So usually you will need, like, cooking it actually softens the cell walls and helps us better digest it and actually helps us to absorb the nutrients better, you know. So certain vegetables like beets and carrots are actually really good, you know, either ways. When you have a draw, they provide more fiber and, you know, some of the nutrients. But then when you cook it, you know, you're actually also able to get more of the nutrients because the cell wall is softened. So you just want to make sure that you don't, you know, cook it to such an extent that it's really softened and then it kind of like starts disintegrating in the water. And then if you're going to especially throw away the water when you're after boiling it, then you will lose the nutrients. So just cooking it enough, for example, if you pressure cook it for 10 minutes, and it's soft enough that you can still grate it, but it's not like mushy, you know, you're not losing that. Steaming, yes, you know, or even like when you are, even when you are also like, you know, boiling the beets, for example, you can use that water, you know, then to make the dough or, you know, like in the soup. So you're making sure that you're not, you know, losing that nutrients as well. So this is the recipe that I actually used to make these beet cutlets over here. And then dates, obviously, you might be thinking that, okay, you know, we all know this is a sunnah food. Why are you even talking about it? You know, it was subhanAllah. In Ramadan, we all, you know, Muslims, you know, open our fast with dates. Alhamdulillah. But there are certain things about dates that I wanted to share, which you can incorporate more and more into your life to gain the blessings of following a sunnah. Right. So, Alhamdulillah, again, it is, you know, a fruit that is mentioned in the Quran. And Alhamdulillah, it comes, you know, with that blessing. Prophet Muhammad, salallahu alayhi wasallam also used to obviously love dates. But, you know, over here, you know, the dates that are really common are the medicinal dates. So what we have to understand is that they are three to four times more in calories and sugar, right? Seven Ajwa dates have 120 calories versus just two medicinal dates have 130 calories. So if you are especially trying to follow the sunnah of having multiple dates during iftar, you are having three dates or five dates or seven dates, you can see how quickly that's going to add up just by the choice of dates that you're going to choose, right? So try to make sure that you are not saying that medicinal dates are bad, you know, but if you are having medicinal dates, then make sure at least you are conscious of the fact that they're really, really sweet, you know, so you're just restricting yourself to one. But obviously, Ajwa dates have, you know, their own blessing because they were a favorite dates of Prophet, salallahu alayhi wasallam, you know, so I prefer Ajwa dates or any other Saudi dates because those have less of sugar in them. They also are a very rich source of iron, which is great for anemia. They are a good source of magnesium, which is great for the nervous system and reduces your blood pressures as well. It prevents kidney stones due to its diuretic and anti-inflammatory properties. And compared to other types of dried fruits such as figs and dried plums, dates appear to have the highest antioxidant content as well. So how are you going to incorporate dates apart from just eating them, right? This is my favorite way to incorporate dates, right, the date syrup. And you can buy this again on Amazon. They have organic versions as well, you know, where it's just dates, nothing else, or you can even make this at home where you just, you know, puree the dates and then just cook it for 10 minutes and you are able to get the date syrup. So and you can use this in place of sugar and replace it almost, you know, 100% except when you actually don't need color, then you, you know, probably need to use sugar. But otherwise, you can replace it in any form and any time that you are, you know, having using sugar. For example, like, you know, in milkshakes and custards and French toast, pancakes, cakes, you know, you can just use this whenever. So this is a great way to make sure that you are having dates, you know, more often. For example, when I make, you know, pancakes or waffles, it's sweetened with, you know, the date syrup, custards, even the chocolate milkshake, you know, this kind of like this pattern that you get on the glass, which you usually use the chocolate syrup, you can actually just use date syrup. And this is, you know, a chocolate milkshake that I make, and it tastes really good. And I just feel like it actually even tastes better with the date syrup, because it adds like that depth of flavor to that. So this is a great way to make sure that you're incorporating dates and a healthier alternative to sugar as well, inshallah. And then obviously, you know, my favorite way to have dates is Nabiz. So this was a free favorite drink of our Prophet, Sallallahu Alaihi Wasallam. So how you take, how you make this dates is you take one to seven dates, preferably Ajwa. And or you can also make Nabiz with raisins, but you should never mix them because they have different temperaments. So you should not be mixing them. So you can either use soap dates in water and have them, or you can soak raisins in water and have them. Don't mix it. Okay. And you can soak this up to eight to 12 hours outside. After that, it's better to keep it in the refrigerator because then it should not over ferment and become alcoholic. Right. And then you can drink as is. Like so for example, you know, the dates do become a little mushy. After a point of time, you just get used to it and you kind of kind of like just, you know, have the dates, but then there are many also different types of ways that you can have this. For example, I can show you that you can take the, you know, like the blender, like the hand blender, and you can just blend it and it becomes like a really frothy drink because it's been fermented a little. So it actually, you can see the, you know, like the bubbles, it becomes frothy, frothy and you can add lemon juice to it and it becomes a really refreshing drink. And this can replace again, you know, all the ruhavza and you know, all the sugary drinks that we're having. So Subhanallah, you know, we do know there are many hadiths where our Prophet Sallallahu Alaihi Wasallam used to have nabith either in the morning or in the night. So, you know, starting your day with, you know, your Suhoor with this or even like having this in the evenings and when you're opening your fast is a great way to make sure that you're having one of the favorite drinks of our beloved Prophet Sallallahu Alaihi Wasallam. And this is also a really good way to reduce the heat that is built out, you know, because like as we know, the dates are heating, but when you soak it like this, it actually because of the fermenting and the probiotic effects, it starts cooling the body down. It also reduces acidity. So one of my aunt, you know, she always used to suffer with acidity during Ramadan to the point where she had to take, you know, the medications every single day. But the minute, you know, the day she started having the bees after I told her, Subhanallah, she actually, you know, could completely stop having those medications for, you know, indigestion and gas during Ramadan. So this is a great way to also make sure that you don't have indigestion. So you can, like I mentioned, you can use the dates in different ways. So you keep it in the water, right, for eight hours. And then after that in the morning, for example, you drink the water and eat the dates. Like I mentioned, it would have become mushy, but you get used to the texture after a few days. Or you can just blend everything, the dates, obviously, make sure that you're removing the seed, you know, you can just blend it and add, you know, lemon juice, you know, or honey and just have that, or you can remove the dates and put it in your smoothie or your oats, right. And then just drink the water. So there are different ways, but make sure that you are having the water and the dates. That is the whole essence of the beast, right? InshaAllah. So there are many different benefits medically as well. You know, it's a great detox, increases energy, improves digestion, like I mentioned, increases memory, and also it's been found to be helpful, you know, when you're suffering from gout or arthritis, inshaAllah. So subhanAllah, you know, so we've learned about a few of the sunnah foods and a few ways to incorporate them, this Ramadan. And, you know, like I mentioned before, you know, we should strive to better ourselves every day, right. So trying to better ourselves and, you know, the way we eat, what we eat, and how we eat should also be one of our aims as a Muslim to, you know, increase our iman and to get closer to Allah, inshaAllah. So the Prophet Muhammad sallallahu alayhi wa sallam said that rarely Allah has prescribed a sun, perfection in all things. So what is a sun? It's to worship Allah subhanahu wa ta'ala as though you see Him. And if you cannot see Him, then indeed know that He sees you, right. So, you know, the next time, you know, we are tempted to eat something, you know, like I mentioned, you know, sometimes slips happen, but if you want to have that burger, or, you know, like that fries, or, you know, sometimes something that's bad for you every single day, and you're like, so what, you know, I'm just going to run it off, then inshaAllah know that the foods that we eat also affect our faith, inshaAllah, right. And how we do this is by making smart goals for ourselves, right. Smart here means specific, measurable, achievable, relevant, and time-based. So, you know, try to like, you know, it's difficult if we overwhelm ourselves, you know, with everything we want to change. So try to, you know, just have one or two goals that you want to make, you know, change for yourself this Ramadan, inshaAllah. For example, I want to start Nabiz, right. It can be just that, you know, you're not taking away anything, you know, you're just adding something to your day. But then when you wake up and you begin your day in a way that our Prophet, sallallahu alaihi wa sallam, has begun, you will see that automatically you will try to be more conscious of the choices that you make throughout the day, inshaAllah, right. So just having one or two small goals will start that effect where you get better and better, inshaAllah, right. So, Arisha radiya allahu anha said that our Prophet's messengers, Muhammad sallallahu alaihi wa sallam said, do good deeds properly, sincerely and moderately, and know that your deeds will not make you enter paradise. And then the most beloved deed to Allah Subhanu Wa Ta'ala is the most regular and constant, even if it were little. So even if we have to choose, like I mentioned just one or two things, start with that and inshaAllah you'll see the benefits of that in your life, right. And another main thing that I would say about, especially when you're trying to eat healthy is to increase your knowledge, right. So whether it is attending halakas such as this where we are talking about the connection between sunnah foods and modern nutrition or whether it is also having workshops on just the medical benefits of food. But understanding and increasing your knowledge is one way to help say no to foods that are bad for you, right. How will we ever say no to foods that are bad for you if you don't know what a death is to us. Like for example, if someone did not know what harm is there in sausages, you know, they would eat that every other day. For example, you know, deli meat, right. The process, the turkey slices and other, you know, the process meats that you get. I mean, it's easy, it's convenient. Kids love that, you know, you just put it in between two slices of bread, have a sandwich and that's their lunch. But again, this, you know, these deli meat are also again, you know, have the nitrates and that are proven to be carcinogenic. So how will you know that if you don't make attempts to increase your knowledge, right. So inshallah, make it, you know, like read, you know, about not only nutrition and also the connection between eating healthy and our, you know, sunnah inshallah as well. And some more practical tips that we have that I've put together inshallah for you all to for this Ramadan that will help you to focus more on Ibadah inshallah and not on cooking because it's, it's always surprising to me that, you know, this month is such a precious month that we have. It's such a beautiful month that it comes, you know, after such a long wait. But you know, we actually, this is the time that we use to cook the most complicated dishes, the most number of dishes. And, you know, we are spending hours in the kitchen versus, you know, other days, we would have just spent a few, you know, like 30 minutes or something. So inshallah, try to make sure that this is a time that, you know, we make it special, obviously for our family, you know, it is a, you know, it is a special time for all of us to sit around the table and to break that fast and to, you know, enjoy that food together. But at the same time, make sure that you have started preparing for that before Ramadan, so that you are not wasting too much time during Ramadan with that. Obviously, you know, some ways are, if you're prepping your food, you're constantly doing zikr, you're constantly listening to the Quran in the background. So inshallah, that is also, you know, you're getting the benefits for that, cooking for your family again, you know, subhanallah, helping them break the fast, you're getting rewarded. But at the same time, like I mentioned, you don't need to make the most complicated dish. You don't need to make the samosa wrapper and, you know, like roll it out and then sell it, right? So some ways are you can cook one meal and freeze one meal beforehand, you know, freeze tomato-based gravies, for example, you know, and freeze it in flat packets in your freezer. So on the day, you know, when you want to cook it, you remove it, you just add your chopped veggies and it's ready in like five to 10 minutes. Again, you can also, you know, freeze the, you know, the cut and freeze the vegetables as well in your freezer. So it's always ready. So again, literally, it would just take five to 10 minutes to put this together. You can make dals, you know, lentil gravies and freeze it and just give the fresh tarqa, you know, when you're serving, you can also marinate meats, right, beforehand. So you're chopping, you're washing the meat, you're marinating it and it's all there. So, you know, subhanAllah, by the time you're just done with the akhuran, you know, it's already baked and it's ready if you've already marinated that. You can also use the slow cooker, you know, for your stews, soups, halim, tari to make easier meals. You can also like, for example, freeze your breakfast and sughur, for example, you know, like the pancakes and waffles can also be frozen, inshaAllah. Having trackers and planners is also a very helpful way. You know, some of us really enjoy that, you know, and we love having, you know, having a progress inshaAllah in front of us. So this time I would urge you all to add a column for sunnah foods as well, right? What sunnah foods are you planning to serve that day, right? So, like I mentioned, we always have, you know, like our dates and our sunnah foods, but, you know, sometimes we forget, like, for example, beads or, you know, we forget that those are sunnah foods and it's just part of a routine. So having that reminder that, okay, I'm going to have the sunnah food today, I'm going to serve this, you know, that will serve as a really good reminder for not only yourself, but your children as well, you know, and, you know, they'll come a day when every day they're going to ask you, okay, what's the food are we going to have today, inshaAllah, right? And one final reminder that I would like to give, you know, during this Ramadan is to also remember our starving, you know, brothers and sisters and children. In Palestine, you know, we just recently also heard about how, you know, there was the massacre when they were going to collect food, right? So inshaAllah during this time, let us remember, you know, that not to serve excessive amounts of foods, whether it is for ourselves, whether it is in a party, right, as Muslim, you know, neighbors, as brothers and sisters, inshaAllah, let us learn to be moderate, you know, Allah subhanahu wa ta'ala, himself says in Quran that he likes not those who come at excess. So let us make sure that we don't waste food. We are not throwing this food when, you know, our brothers and sisters are starving, even in the masjid, right? Take as much as we need. Sometimes, like I mentioned, in that moment of hunger, we're taking so much that, you know, in the end, you know, like most of the times during iftar, after iftar, you know, with excessive food. So make sure that we are, you know, remembering the hadiths where we are supposed to eat only one third of our stomach. We're supposed to drink only one third, you know, liquids. So inshaAllah, try to be moderate in our food habits this year, inshaAllah. And, you know, I pray that Allah subhanahu wa ta'ala, you know, gives us benefit from this talk. Any goodness in this talk was from Allah subhanahu wa ta'ala and any mistakes from email, forgive me. This is my contact information over here as well. If any of you all would like to get in touch with me, you can email me, you can find me on Facebook, Instagram, LinkedIn. You can also contact me for personalized diet consultations or diet plans, inshaAllah. All right, mashaAllah. So we have 15 minutes or so. Thank you for that beautiful presentation, Sir Alham. Maybe we do a Q&A and then do you want to do a demo or is that something? Yeah, if we have Q&A available. Okay, we'll do a Q&A. So couldn't raise your hands, sisters, brothers? And I'll come over to you, Mike. Those that are watching online, you can type in the chat box too. MashaAllah. Assalamu alaikum, sister Alham. My question for you is, how do you sort of like get in the habit of like not eating and access like you're saying when you break your fast, right? And like, what are some habits that we can develop even help our family members to like stop like or like help them avoid eating and access? That's a really good question, right? How do we understand how much is one third of our stomach, right? So first of all, you know, if we actually look at how much is one third, like our stomach is approximately like one leader, it can, you know, so the stomach is a muscular organ, so it actually expands as we eat. So if you're constantly eating more, constantly eating more, it actually keeps expanding, right? So Ramadan is a great time to actually, you know, get control of that because it's actually there are, you know, you're fasting for so long that it kind of tends to shrink back, right? So this is a great way to understand how much is one third. The next thing is we have to, you know, also be more mindful, right? So avoiding eating when you're distracted, obviously, you know, like this is, you know, so common and so often, you know, we've heard and read this, but then inshallah, once we start implementing it, we'll see. And also don't eat when you're watching TV or reading a book because then you kind of mindlessly eat. So being more mindful. And the next most important thing is knowing the distinction of stopping when you are not hungry versus stopping when you're feeling full. Okay, so this is actually, I think most of us and, you know, we as especially, like women as mothers have to be mindful of this when our child, you know, when they're small, when they say, no, we're full, you know, we always, as mother, you're like, no, eat more, you know, one or two more bites, right? So you are taking away the sensation of knowing when they need to stop. So this is very important for us that we are respectful or even a small child, you know, when they say, no, they shake their head, they say, we're full, we have to understand we need to stop. So as adults, how do you get that, you know, like, for example, put, you know, the amount of food that you would eat and then take a little instead of that, take a little less, you know, and see, are you feeling full or are you not feeling hungry? So you need to stop when you're not feeling hungry. That means there's no more sensation of hunger. So that's a great way of understanding, you know, one third eating. And then the other thing is, so if our stomach is one liter, then we need to, you know, have like one third that would be around like 250 to 300, you know, like 3, 330 ml, you know, so that would be like the size of this, for example, this bowl, right? So understanding that this is the amount of food we need. And then we need to have that much amount of water, like to like 300 ml of water, right? And then also another great way is having a smaller plate, because again, scientific studies have found that the bigger the plate, the more you eat, you know, because you want to actually like finish that plate. So if you actually take a smaller plate, you tend to serve less and then you eat less also. So these are some great ways. And then finally is also when you take that first serving and you feel like you want to eat more, wait for 15 to 20 minutes, because that is the amount of time it takes for your stomach to tell your brain your food. And after 20 minutes, if you want to eat again, you know, go ahead, that means you're really hungry. But usually you'll see that you actually, you know, don't want to take any more after that. I guess my question is, how do you define tayyid and halal? Is halal to you just the slaughter? Is it the whole process of braising? How do you define it? So again, that's a really good question. And that's the reason why when we say tayyib, it becomes such a great area, right? Halal is very clear, okay, you know, we know the process of halal, you know, how we do it. But with tayyib, it's tayyib is our foods that are good for you, right, that are nourishing, that are healthy for you. So this would actually also include how that animal is even grown, for example, like even bread, right? So like, if that animal, you know, has been given, you know, GMO feed and is in a cramped place, and you know, has just been under so much stress that it has constant high stress levels, just make like then slaughtering it, you know, in the halal way would not make that animal tayyib, right? Because tayyib includes even how that animal has been, you know, has lived its life and how you have, you know, provided it provided the living conditions for that animal. So then that would also then extend. And that is the reason why even like when the animal has eaten like najasa, right, we are not supposed to eat that animal for a few days until that najasa has actually left that body, there is a hadith about that as well, right? So that is the reason why, you know, we as Muslims should also try to make sure that we are having organic foods as much as possible. And, you know, whether it's meat, milk, you know, eggs, you know, that is one of the way that we can ensure that it is tayyib, you know, because that means that they don't have the harmful pesticides or the GMO feed that is harmful for the animal, which is in turn harmful for us. Then again, you know, foods tayyib would also be foods that are proven, like I mentioned, for example, like, you know, the foods with colors that are known to be back for you or foods like sausages or, you know, things that are known to be back for you. Now these foods, for example, if you have it once a month, for example, right? Subhanallah, even Allah has, you know, like given our, you know, such beautiful organs in our body, like the liver and the kidney that can cleanse this, right? So we are, it's not going to cause us harm, inshallah. But what about if we have those foods on a regular basis? What about if we have the ramen noodles every single day? What about if we have like, you know, the Oreo cookies every single day? Then you are coming into this gray area where a food which you know is going to be back for you. You're having it every day. Is it really tayyib for you? You're right? Like, is it good for you? Because you know that it's going to cause harm for you. For example, if you have diabetes, right? Knowing that you have diabetes and knowing that, you know, sugar can harm you. If that person is still wanting to have like the coke every single day. Is that food? The food is halal, but is it tayyib for you? Is it like good for you? Right? So this is the meaning of tayyib. We have to understand, you know, foods that can cause harm and try to stay away from them inshallah. As far as the water and meals are concerned, so how long before having a meal should we have water? Because I do understand that you're not supposed to have water while you have your meal, correct? So they do say, you know, not to have excessive amounts, but there is nothing that you should not have it. I mean, I feel like nowadays, you know, with the internet and Instagram, everyone wants to become viral, you know, say they try to give out information that has the most shock value and the most, you know, some amount of uniqueness to it, because then you get more and more followers like, Oh my God, what is she going to say? Right? So I know that this information is out there that you should not have water with your meals. But you know, there is no scientific information that says that having water is going to like harm your health, right? So if you want to have like, you know, just like sips of water, it's fine. But obviously, if you're going to have like two glasses of water when you're eating, it's going to unnecessarily like dilute your enzymes, you know, fill you up, and you're not going to have enough food, but just having sips of water is totally fine. Okay, thank you. Other questions? Here, please use the mic so people at home can hear. I was hoping if you could please address how do a lot of people complain about having headache during Ramadan too. And despite the water intake, I've noticed like having energy drinks help, but like they're full, they're also not the best thing to have every day. What are some alternatives you can have to stay hydrated? So that's actually a really, again, you know, interesting question is when why do you have headaches, right? So Subhanallah, one thing I would like to say is fasting is again, you know, like I mentioned, is so rewarding. And Allah Subhanahu Wa Ta'ala has actually encouraged us to fast throughout the year, not just Ramadan, right? So for us, the first thing is let us first try to fast throughout the year, right? Whether it is we're doing the white days, 13, 14, 15 or the Monday, Thursday, you know, there's so much, you know, rewards of fasting during the, you know, the Mondays and Thursdays as well. You know, so first of all, let us try to be used to fasting the whole time. And then the second thing is fasting during Shaban, right? Prophet Sallallahu Alaihi Wasallam fasted in Shaban the most during like apart from Ramadan, the most in Shaban. And this was his way of getting his body used to Ramadan, right? So that one way is fasting prior to Ramadan. So you're basically, you know, not shocking your body when you're fasting. The second way is, you know, actually avoiding the energy drinks and understanding that having these headaches is a normal part of fasting. When we fast the first couple of days, we actually are going through a detox, right? So when we are detoxing, we do have like excessive headaches, we are having bad breath, we're having dizziness, we're having the dry mouth, like, you know, those are actually all symptoms of, you know, going into ketosis, right? So keep like, we actually, Muslims are the experts on keto diet, right? We are the original, you know, like the people who did the keto diet. So that is the way you go into ketosis. And that is completely normal. After two days, one year, once your body has detox, gotten rid of its excess sugars, you'll be totally, you know, you'll get used to that. The third is actually to avoid having the energy drinks because those actually are filled with caffeine and with sugar. So they will cause unnecessary ups and downs, you know, of your like blood sugar levels and the caffeine withdrawal, which actually make those headaches works. Okay, we're pushing against Isha here, and we have quite a few people coming inside. So I'm going to wrap up. Well, I'll bless you for bringing your light again to FCC. We really enjoyed your visit last time. As we did this time still, we look forward to seeing you a lot more. And you have our contact information. Those watching online, the deck will be in the description. So you can look at that, inshallah.