Our brain is the most complicated organ in the universe. It is estimated that we have more synaptic connections between our brain cells than there are stars in the skies.
 
Yet, do we take proper care of this valuable asset of ours?
 
Depression, anxiety, brain fog, dementia, mood swings, phobias, ADD and loads of other mental and psychological complaints and illnesses became so common…We've become experts at labelling our conditions, yet we've failed miserably at healing them…
 
Here is a scenario I see so often… a story of everyday life: Michelle is stressed, tired, and depleted. As soon as she wakes up, she turns on the autopilot mode and rides the hamster wheel. Between her husband, her house, her kids and her work, she does not have the time to feed her body needless to say her heart and soul. She eats on the go, mainly processed carbs and sweets. She has no time to exercise, no time for social support, hobbies or leisure. Her pastime is watching the depressing news or chatting on Facebook. She bottles up her frustration and anger and swallows her pains with her morning and afternoon coffees.

No wonder her cholesterol levels shoot up. Her doctor puts her on statin. No one mentioned the side effects… her cholesterol levels become normal, but her energy goes down the drain, brain fog, fatigue, low libido and poor fat digestion… For her heartburn, an antacid was added… Again, no one mentioned any side effects. With no acid in her stomach, protein digestion and absorption became compromised. Proteins are essential to build the neurotransmitters, those magic molecules Dr. Candace Pert calls ‘molecules of emotions’… Another prescription was now essential, an antidepressant for her low mood, poor motivation and foggy brain…
 
It is my firm belief that our body and mind have a tremendous ability of heal, we just have to give them what they need… we need to properly feed our body, mind, heart and soul. Today, I will focus on my 7 essential rules of feeding your body so that you can heal your mind:


1. One-man food is another man’s poison.
I meet people with food intolerances and sensitivities everyday in my practice. You need to listen to your body: Is there any specific food that eating it makes you feel tired, depleted, anxious, irritable, moody, or makes your brain foggy? The best way to find out is to go on a well-designed elimination diet while closely monitoring your symptoms.
2. Skip that doughnut.
Refined sugars and carbs throw your blood sugar level out of balance which not only increases your risk of diabetes and heart disease, but also pumps up your fight and flight response, increases inflammation and messes up your hormones. Alzheimer's disease is now known among nutritionists as type III diabetes. Depression, anxiety and ADD have well-established links with increased refined sugar consumption. To balance your blood sugar level, you need to choose whole unprocessed grains and carbs and fiber-rich foods; you also need to eat on regular interval and include some form of protein with every meal and snack (egg, nuts, seeds, lean chicken, turkey, fish and veal are good choices).
3. We’re basically ‘fatheads’.
60% of the solid brain mass is fat… But not any kind of fat. Your choice of fat is essential for your brain health. Good choices are olive oil, coconut oil, avocadoes, nuts, seeds and fatty fish.
4. Water is the essence of life.
70% of our cells is water. I have seen cases of serious fatigue and brain fog resolve by simply hydrating properly. Make sure you drink at least 8 cups of water daily.
5. Your ‘emotions’ are made from protein.
Serotonin, dopamine and nor-epinephrine are your brain neurotransmitters. Dr. Candace Pert calls them ‘molecules of emotions’ as they are the ones responsible for your feelings of happiness, wellbeing, uplifted mood, focus, and motivation… Another close relative, melatonin, regulates your sleep cycle and heals brain cells while you sleep.
Those neurotransmitters are made from protein, or more specifically from amino acids found in high quality protein.
6. Turn off the furnace.
As we live in a highly polluted world and we are leading a pretty stressful life we set on an inflammation process in our cells. This low-grade chronic inflammation is like a low heat furnace that is cooking our cells at a very slow yet efficient pace. We need to turn this furnace off. The best way to do that is by integrating anti-inflammatory herbs and spices in your every day diet. Spices like turmeric and ginger are amazing anti-inflammatory. Other great choices are green leafy vegetables and colored fruits and veggies like berries, red bell pepper, pumpkins, and carrots…
7. Give your liver a boost.
Your liver is the primary detoxifying organ in your body and since the brain is highly susceptible to toxins, supporting liver detoxification is an essential tool in brain protection. Foods that boost liver detoxification are cruciferous vegetables (cauliflower, cabbage, kale, collard, broccoli…), artichoke, burdock root, green leafy vegetables and spices like turmeric and ginger.
 
Data shows that the rate of antidepressant use in US increased by almost 400% between the late 90s and early 2000s.[1]
 
No one of us want to be among those statistics… do we?
 
It’s time to move forward… it is time to take back responsibility of your own health…
 
Finally, it is essential to note here that to achieve mental and emotional health, you need to look at all of You: Body, Mind, Heart & Soul. Yes, you need to fix your diet and make better food choices, but you also need to dig deeper into your heart and soul, to listen to your Body Whispers and to reclaim your responsibility over your health and your life…
 
Let today be the beginning of your health and happiness journey.

​Since the dawn of civilization, one fundamental question that has always perplexed human being is “why?” Why is there so much suffering in the world? Illnesses, physical pain, and suffering could be debilitating and crippling. Nevertheless, for some people, they turn out to be the most rewarding experience of their life, a blessing for them and others. 

The arabic word for patience is Ṣabr, a word from which the name of the cactus plant, Ṣabbār, is derived. Cactus is a plant that can grow in the toughest conditions of the desert, it adapted itself to withstand the most difficult and extreme harsh environmental conditions. Cactus represents hope, hope in the face of adversity and hardship, hope coupled with determination to survive despite the circumstances, hope that defies, hope that strives to make life worth living.
Ṣabr means more than patience… within its name you get meanings of:
resourcefulness
firmness
pursuit
resolve
persistence
perseverance
fortitude
bravery
determination
toughness
decisiveness
holding on

Ṣabr is also the Arabic name for the Aloe Vera plant. Aloe Vera is the highly bitter cactus that offers amazing medicinal properties. Herbalists classify Aloe Vera as vulnerary, meaning it helps heal wounds. It is applied to burns, abrasions, and even to bites to sooth the pain and promote healing.

Bearing those meaning in mind, now, look at our Ṣabr, It is like an acknowledgement that patience in the face of pain and suffering is bitter, it is spiky and prickly, it hurts , yet in its deep core, it is soothing and healing.

Like the cactus, Ṣabr is not passive, it does not helplessly wait for conditions to change or for water to pour down from the sky. Rather, it digs its roots firmly in the ground and stubbornly reaches for those underground invisible streams; it toughens its skin and, faces the desert harshness with determination and fortitude; it saves water for the rough days and perseveres when the sustenance is scarce. Ṣabr is an active engagement in life, it honours the struggle, the grit, the pursuit, it is motivating and empowering.
The Quran teaches: “So be patient with gracious, beautiful patience” (70:5)
“فاصبر صبرا جميلا” 
A gracious, beautiful patience is brave, assertive, honourable, determined and active.
And, “God does not change the condition of a people until and unless they changes within themselves” (13: 11)
“ان الله لا يغير ما بقوم حتى يغيروا ما بأنفسهم” 

Change is tough, but, as Anais Nin says: “and the day came when the risk to remain tight in a bud is more painful than the risk it took to blossom.” Change happens when the passive, helpless patience turns into an active determine Ṣabr, this Ṣabr is the quality of the people of excellence, people who do good - people of Iḥsān.
“ واصبر فإن الله لا يضيع أ جر المحسنين” 
“And be patient, for indeed, God does not allow the rewards of those who do good to go to waste.” (11:115)

Trying to just go through life with the illusion that only by willpower we can achieve everything is just that: An illusion… Our rational, logical self-control is like a rider on the back of an elephant. The rider seems to hold the rein and direct the elephant… But, the rider can never force the elephant into a direction it does not want to go into. The elephant is the one running the show… We have always learned that Ramadan fasting is there to strengthen our willpower… it is there to train us to be more in control of our desires… but unfortunately, we got the mechanism all wrong… if we treat our fasting as mere training of self-restriction and self-control… we will be further wearing off our self-control muscle… Ramadan Fasting is not a physical exercise that trains us to withstand our hunger… Neither is it a psychological exercise that teaches us to control our desires, temptations, and urges. Ramadan Fasting is a spiritual practice… We reduced Ramadan to numbers and rituals (and an endless supply of sugars, fats, and carbs). Our heart and soul are not into it… We drugged the elephant so that it takes a nap until we finish the holy month; We dissociated our hearts from the whole process… because our hearts are already very heavy, exhausted and weary... So how can we make the best out Ramadan? How can we tame our elephants?

​Mindfulness is an integral part in my own self-care practices. I learned its value years ago during a family dinner at a friend’s house. As we set in the garden at sunset, I smelled an amazing fragrance enveloping the air. “That’s my Queen of Night,” my friend explained pointing at the alluring tiny white flowers in the corner of her garden. Those enchanting flowers release their special aroma with every sunset. “They seem to send a gratitude message to the Divine at the end of each day”, my friend told me. “They remind me to send mine,” she added.
The following day, I accompanied my daughter to her weekly karate class. I sat in the club’s playground reading a book as I was waiting for her to finish. The sun was setting and with it came this enchanting fragrance again… I looked around me and there it was, the glamorous Queen of Night!
Suddenly, it occurred to me that I have been sitting in this exact spot, at the exact same time every week for the past 4 months. The Queen of Night has always been there, sharing its beauty with whoever was mindful enough to receive it; sharing its Divine gratitude reminder with whoever is aware enough to remember. I simply wasn’t.
Mindfulness is intentional conscious practice. It differs from self-awareness in that it involves both internal and external insight. You are not just aware of your inner feelings and thought; you are also fully aware and engaged with your surroundings. I guess I was too involved in my inner environment that I lost touch with my outer setting. 

    In 2013, when I first came to Canada I was introduced to Dana, a Libyan Canadian lady who had a project in mind. Dana wanted to gather ten Arab women and help them write their stories. She wanted to collect stories of immigration, living in a new culture, leaving the homeland, feelings of homesickness, stories of hope, loss, pain and gain, and stories of helplessness and bravery. Her aim was to publish the stories in an ‘Arab Women’s Notebook’ for the world to know more about those women’s dreams, hopes, pains, and struggles, for women around the world to see their own stories in those ten women’s narratives and reshape their own stories of hope and survival.
​
     It was a long journey, and for me, it came at exactly the right time. My chapter was entitled ‘Journey of Self-Discovery’. I wrote it during a time of my life when I was wondering who am I? Where do I belong? And where am I heading? What is the meaning of life? What is my purpose? I wrote my story at a time when I had lost my grandmother, my only anchor in the world, her loss created a vacuum that seemed never to fill up. I wrote it at a time I lost my homeland, not by migrating away from it, but by it drifting away from me. I chose to leave as the land wasn't my land and the country wasn't my own. I was forever a stranger as I witnessed the collapse of the values, morals, and ethics I grew up with.
​
      The book, An Arab Women Notebook, was published in 2016. At the book-signing event, we, the authors, met many women who told us how they found their stories in ours. They told us how our stories helped them heal and empowered them to re-shape their own narrative.

     Between 1987 and 2002, 67.5 million antidepressant prescriptions were written in the U.S.; this accounts for almost quarter of the U.S. population. Many of the people taking the medication might, in fact, need it, but do they all? And, are they offered any other alternatives? In the late 1980s, early 1990s, Japanese strictly resisted the use of anti-depressants that Eli Lilly decided against selling Prozac in Japan. By early 2000s, however, Japan became a massive market for anti-depressants after removing what Bradley calls “cultural obstacles.”[1] All it took was few years to ‘educate’ people about the importance of those medications in their life. Huge financial investments, media shaping public view, and continued medical education funded by pharmaceutical companies are clear conflict of interest that most people tend to ignore. All those facts make me question who is really benefiting from Bell’s Let’s Talk initiative? It is a double edge sword, removing the stigma by ‘normalizing’ mental illness is a good intention, yet are we offered any alternative, other than the biomedical model?
​
     Junger, in his book Tribe, notes how history has never witnessed such high rates of depression and mental illness. As opposed to the traditional tribal culture where everyone is involved in a meaningful community role and purpose, modern Western culture, he adds, and I totally agree, makes us feel un-necessary and unimportant, which is one of the main reasons behind modern-day affective disorders.[2] Dr. Gabor Maté sees that a person with schizophrenia in a tribal culture holds a better chance of survival and well being than one following the Western medical model.[3] Our view on mental illness cannot be removed from the person’s context and culture. Our Western materialistic society focuses on achievements and possessions cutting off emotional, social, and spiritual needs, which, according to Maté, separates us from ourselves and paves the road for pathology.[4] Loneliness, is radically different from solitude. Loneliness is not about being alone; it is rather about the lack of belonging and the feeling of unworthiness. Belonging is a stepping-stone to our independence, freedom, and maturity.[5] Our self-image, self-esteem, and self-worth are major components of how we perceive and interact with our surrounding. And, this self-worth is defined within the context of the whole community.

       Taking a closer look at Western Muslim community, one notices the oppression, cultural stigma, and social isolation enforced upon people living with mental illness.[6] Attributing pathology to lack of faith is a way of blaming the victims for their own affliction. Sometimes, society could be more coercive towards people with disability than their physiological or physical limitation.[7] Initiatives working at eliminating social barriers and stigmas are so much welcome, they will allow disabled people to better integrate into the society and assume better responsibility for their own life.[8] But, are they truly authentic?

      Foucault, the famous French philosopher and social theorist, argues that coercion is no longer a direct phenomenon; it is rather a series of subtle disciplinary practices,[9] which gently causes the oppressed to internalize their own oppression. People start to discipline their own actions to comply with the ‘norm’ whatever the coercive power defines as ‘norm.’ The process happens in such a subtle way that most people do not even notice they are changing (like the Japanese cultural change discussed earlier). The hegemony of normalcy becomes a tyranny enforced by media ads, movies, novels, and the like.[10] In a way, eugenic practices are still applied to date albeit in a much subtle and ‘socially acceptable’ methodology. The most affected are people “located at the intersections of difference.”[11] Without realizing it, this difference, or ‘deviation from the norm’ becomes their identity. Replacing normalcy by ‘diversity,’ as the new trend is going here in Canada, does not quite solve the dilemma of mental illness discrimination either. In an open global economy where consumerism and lifestyle define one’s identity, the diversity picture does not make room for non-consumer mentally or physically disabled individuals.[12] 
​
       If we are to tackle the mental illness issue, we need to go beyond the psychiatric, genetic, biomedical, and even psychotherapeutic models, taking societal, cultural, intersectional, political, spiritual/religious, economic, and historical sides into account. We need to find alternatives and collectively work at raising human awareness.


[1] Bradley Lewis, Depression: Integrating Science, Culture, and Humanities (New York: Routledge, 2012), 73.

[2] Sebastian Junger, Tribe: On Homecoming and Belonging (New York: Harpercollins Publishers, 2016), 10.

[3] Gabor Maté, The Myth of Normal (2016). From YouTube, https://www.youtube.com/watch?v=8_j5mmBa4mw (accessed October 30, 2017).

[4] Gabor Maté, The Myth of Normal.

[5] Jean Vanier, Becoming Human, (Toronto: House of Anansi Press, 2010), 35.

[6] Sima Barmania,“Islam and depression,” The Lancet 4 (2017): 669.

[7] Tom Shakespeare, “The Social Model of Disability.”

[8] Mohammed Ghaly, “Disability in the Islamic Tradition,” Religion Compass 10, no. 6 (2016): 150.

[9] Michel Foucault, “Docile bodies” in Discipline and Punish: The Birth of the Prison. (Vintage Books, New York, NY, 1979).

[10] Lennard J. Davis, “Introduction: Normality, Power, and Culture,” 10.

[11] Nirmala Erevelles and Andrea Minear, "Unspeakable Offenses,” 359.

[12] Lennard J. Davis, The End of Normal: Identity in a Biocultural Era (Michigan: University of Michigan Press, 2014), 1-14.

​Grandma was right… Eat your vegetables!!! From a health standpoint, vegetables are unbeatable foods: naturally nutrient-rich; better tasting than a vitamin pill; low in calories; high in fiber and packed with disease-fighting, anti-oxidants and anti-cancer phytonutrients. Although fresh is best, still all types of vegetables are nourishing and delicious – fresh, frozen, canned or juiced.
 
To maximize your health with vegetables, nutrition experts suggest at least 3 to 5 servings per day – but why stop there? With so many ways to enjoy this goodness, you could easily eat vegetables at breakfast, lunch, dinner and snacks.  Here are a dozen daily ways to treat yourself to good health!

•  Asparagus: Saute in olive oil with garlic and a hit of lemon zest for a refreshing and seasonal dish. Roasted asparagus is a great finger food for snacking on!
  
  
• Broccoli and cauliflower: Versatile and very healthful – eat them raw (with dip if

            you like) in a salad or even a slaw or cooked (boiled, steamed,, stir-fried, grilled or sautéed)

• Carrots: Sweet, crunchy, good for your teeth, eyes and heart! Perfect raw (as a snack or salad) or cooked in a stew, soup or casserole.

 

• Peppers: Green, red, yellow, orange or even purple!  Enjoy peppers in a salad, stir-fry, or casserole or as a snack.

 

• Spinach: A salad of baby spinach leaves with pears or apples can turn anyone into a real spinach lover. You can mix it with yogurt for a fresh dip or cook it with tomato sauce and cilantro.

 

• Onions: The zesty onion family (scallions, leeks and garlic, too!) offer powerful antioxidant nutrients that boost your immunity and fight inflammation.

 

• Peas: Fresh, frozen or even canned, peas are a treat to eat and they are very popular with small children.

 

• Beets: If you’ve never liked beets, try them in a new way – like roasted, grilled or lightly steamed in the microwave.  They greatly reduce inflammation and fight oxidation and cancer-cells.
  
  
• Mushrooms:  Although not strictly vegetables, just a mushroom or two adds rich flavor to a casserole, soup, stew, stir-fry or even a tossed green salad.

 

• Leaf and romaine lettuce: Rule of thumb for a healthy salad – the darker green or red the lettuce leaves, the more nutrients you get.

 

• Green, yellow or purple beans: Like their pea ‘cousins,’ beans offer some fibre and a little bit of protein, along with a lot of vitamins and minerals.

 

• Tomatoes: Cooking increases the availability of some tomato nutrients – so enjoy sauce, paste and soups.

 
 
Many people don't eat vegetables until dinner. Make a commit to your health - Check off the new ways you want to try to enjoy more veggies during the day:
 
I can add vegetables at breakfast by:
 
□ Adding vegetables like spinach, mushrooms, onion, green or red peppers to an omelet
 
I can add vegetables at lunch and snack by:
 
□ Adding leafy greens, cucumber, or peppers to sandwiches
 
□ Adding different vegetables to a green salad, like broccoli, green beans, asparagus or peas
 
□ Adding a bag of sugar snap peas, carrots, peppers, celery and/or zucchini sticks to my snack

□ Adding extra vegetables to soup
 
□  Choosing kale chips or nori instead of potato chips
 

​ 
Jill Bolte Taylor, in her book a stroke of insight, says all it takes is 90 seconds for the body to process the hormonal and neurotransmitter reactions associated with negative emotions such as fear, worry, frustration, or sorrow… if you turn those emotions into stories, though, they may last forever. All we need to do is simply acknowledge them until they go away – just 90 seconds. Do not turn them into stories, do not feed the anger, fuel the pain, or pump up the fear; do not hold on to them but also do not push them under the carpet hoping no one will notice – they will still be there for you to clean up later on, this time with much more damage involved.
 
The stories our fears are feeding fall into two categories: worry and grief.
Worry is when we project our fears onto the future and grief is when we drag our past stories along into our present and allow them to shape our life and ache our heart and soul.
 
In his book, Why Zebras Don’t Get Ulcers, Robert M. Sapolsky says that zebras do experience life trauma. Attacked by a lion or seeing a tiger devouring their cub, they experience fear, pain, and grief but they do not attach any stories to the feelings, they fully experience the event with all what it triggers from hormones and neurotransmitters, then they flip the page and change the scene…
 
Some people have this amazing gift of ‘flipping the page’, you see them cheerful, happy, and bouncing soon after a life trauma hits them… sometimes, it is really a gift, they do live in the moment, fill their heart with peace, faith, and trust and let life flow and unfold as they go… yet, in many cases, the page flipping is just a denial mechanism or a mask they wear hiding their true unbearable pain even from their own selves… they still write the stories in their subconscious mind and shove it under a pile of fake laughter and joy. This is not a healthy way of experiencing emotions. They might get by for a while, but these stories will one day resurface from the shadow and haunt them. Their stories may start as subtle Body Whispers®, but soon, the screams will force them to wake up and really face their fears.
 
Facing our fears starts with the inner work. It starts with true belief that we live in a purposeful world, that God is wise, merciful, and just and that every event, challenge, or ordeal carries a valuable lesson and meaning that might or might not reveal itself with time. Yes, we might never understand ‘why.’ Deep in our hearts we need to believe that there is a valuable reason… when we reach this stage of faith, belief, trust, and surrender, we will finally be ready to let go of the fear.
 
It might take weeks, months, or even years.  You can’t rush it… “You can’t make a rosebud open by hitting it with a hammer” as R. N. Ramen says… Let the process unfold, be gentle with yourself, be compassionate towards your vulnerability… just keep doing the inner work one baby step at a time: Breathing, praying, meditating, reading, learning, getting therapy, hiring a life coach… whatever it takes, just keep it up and running.