​The Covid-19 Pandemic has taken the world by surprise.  We are being flooded with information regarding its risks, how it can be passed on to others, and where we should and should not go. It feels as if overnight our lives are no longer in our control. That sense of powerlessness can easily increase our anxiety. Anxiety can be described in a variety of ways but it generally feels like an uncontrollable nervousness that makes it challenging to be at ease. Its side effects can be displayed not only through mood and behavior but also affect your heart rate and can have a negative impact on your health. Although we are currently in an uncertain time there are ways to manage that uneasy edge. Here are 5 ways to manage your anxiety while at home:

1. Have an outlet; each of us is different which means that one thing might work for one person and have no positive effect on someone else. Healthy outlets are prayer, exercising, writing in a journal, talking to loved ones, finding a hobby, drawing, music etc. Anything that allows you to release the emotions that you might not be able to express (in a positive way) is an outlet. It is a good idea to have at least 3 things in rotation to avoid getting bored and to keep a variety going.
2. Check in with a professional. Although we are limited in terms of where we can go, modern technology has made it possible to bring therapy into your home. Tele mental health counseling is available on a variety of platforms. Psychologytoday.com is a great resource to use to find a therapist; it allows you to filter based on your personal needs and wants.
3. Only focus on the things that you can control.  It is very easy to get overwhelmed with all of the information that is being provided to us, so take a deep breath and make sure that you have brushed your teeth, bathed and started your day. It might be helpful to set one attainable goal each day. Setting an easy goal guarantees success and that will no doubt provide a positive sense of accomplishment. Just remember don’t allow yourself to get worked up about things that you are powerless against, instead empower yourself by accomplishing things that are within your grasp.
4. LOG OFF! Sometimes you just have to turn your phone all the way off. Power off. Stop the flow of unnecessary information and the constant stream of other people’s fear and worries. We are living in the day and age of instant information and sometimes that can become too much. So assess yourself regularly in terms of information overload and take a break when needed.
5. Last but certainly not least, do nothing. Take this time to breathe and be with yourself. Be in tune with your thoughts and feelings. Just be present and take advantage of this down time.

This pandemic is affecting us all differently, some people are able to work from home, others have lost their jobs, and children are home with parents that now have to juggle working with teaching and countless other scenarios. With all of the uncertainty it is important to keep you to set realistic expectations for yourself, it is important to be gentle to yourself and it is important to know that this will pass so take a deep breath and take it one day at a time. 

By Khadijah Roberts

My intentions is to be a reminder to others as well as to myself is to put our trust in Allaah (Tawakkul) in all circumstances. Obey Allaah and follow the ways of our beloved prophet Muhammad May The Peace and Blessings Be Upon him Aameen. Alhamdulillah we have been guided and directed in all circumstances through Quran and Sunnah gifted with the salaah, duas, fasting, eating habits, how to sleep, purification etc; All forms of wellness to hold on to. Wellness is now a priority for most people as well as awareness mode; which is a good thing. Alhamdulillah! Allaah created us with a priceless body that has built-in fighting soldiers the commander and chief is the Immune System. The Immune System protects the body against disease or foreign damaging substances. Once upon a time our food was a lot more nutritious. Due to the depleting of the soil the food we eat is not the same. A healthy diet and lifestyle is so important. Supplements in this day and time is a must have. Also support your Immune System with probiotic rich foods. Probiotics support a healthy gut and gut health is directly tied to Immune System health. Did you know that 70% and 80% of the body’s immune cells are housed in the gut? Drink plenty of clean water(not contained in toxic plastic bottles). Sleep is vital! Lack of sleep can weaken your Immune System. Exercise or do some type of body movements or brisk walks is an important role. In my opinion another supplement that I don’t go without is certified pure therapeutic essential oils. At times we may have immune challenges but keep maintaining your Wellness Lifestyle. As for those who have not; this is a Wake Up Call. It’s nothing to fear but to be aware and know that we should be doing or at least striving to do most of the things mentioned regardless of any circumstances. So with awareness take action by washing your hands frequently. Be aware of not touching your face towards your mouth without sanitizing your hands. Sanitize your work and home environment. Cover your mouth when you cough and sneeze with tissue or into your upper sleeve if you don’t have tissue. Be mindful not to spread germs. I truly hope this was a benefit! 

Disclamer: It’s important to keep in mind my role as a health coach is only to guide and mentor. The goal in mind is to coach a positive wellness lifestyle. All information provided is intended for educational and informational purposes only and can not take the place of professional medical advice, diagnosis, or treatment from a licensed or registered practitioner. No information provided has been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure, or prevent any disease, or to be considered medical or psychological advice. I assume no liability! Khadijah Roberts, HC

​A dose for the Soul: “Put Your Trust in Allaah and Throughout your day make Dua!" May Allaah grant us good health and protect us from harm Allahumma Ameen sali ala Muhammad Aameen!!!

By Atiba Jones

​Only 59% of black males graduate public high school in this nation
And only 17% go on to earn Bachelor’s Degrees, is the reality of the situation
And even blacks with degrees, statistically earn far less than their uneducated white counterparts throughout their career’s duration
So it’s no wonder why African-Americans are far more likely to end up on probation
And consistently have the highest percentages in prison AKA the new plantation
Yes, we’ve come a long way, but I believe there’s still need for a lot more salvation
What happens to the other 41% of black males who didn’t complete high school?
What happens to the other 83% without a Bachelors to use as a tool?
Are they to just be forgotten about as if the problem is merely minuscule?
Our educational system has failed them, and no, it’s not cool
It’s time for an alternative system that goes beyond the surface
It’s time to interrupt their cycles of poverty, crime, incarceration and lack of purpose
It’s time for our youth to be exposed to agriculture, vocational trades, entrepreneurship and humanitarian service
The art of service has been used for centuries as a tool for character development and spiritual training
It instills humility, gratitude and decreases complaining
It rids one of arrogance & hypocrisy and leaves nothing but purity remaining 
It focuses one on benefiting others rather than seeking that which is merely entertaining
And the beauty of agriculture is that it reconnects us with nature and our natural state
It helps us to understand where the food comes from that ends up on our plate
It helps us to experience, through our hands, what God can Create
And it allows us to feed our communities healthy foods from what we collectively cultivate
Over the past few decades, from high schools we’ve seen vocational education gradually disappear
“You have to go to college” is all that we’ve begun to hear
And perceptions of inferiority from not having a degree has become a real fear
While many tradesman earn far more than the average college graduate per year
So why is it made to seem as if the only options are either college or the street?
With the only exception being the possibility of becoming  a professional athlete
Or maybe you can make it by learning how to rap some destructive lyrics to a beat
Presenting these as the only options is blatant deceit
There is absolutely nothing wrong with going to college, however, it’s not the only way to economically compete
And if you don’t have a degree, there’s no need to feel as if you’re somehow incomplete
And besides this, entrepreneurs are consistently the wealthiest people on Earth
And they create situations for children to inherit enterprises at birth
Beyond money, entrepreneurship helps one to discover their true worth
It shows you that you can build and lead
You can create jobs for those in need
But the key is to not fall into the trap of arrogance or greed
Because the objective is to save ourselves so that we can save our families and others
So that we can uplift our sisters and inspire our brothers
Provide hope and support for all the single mothers
So this is not just about some economic or material pursuit
It’s about radically changing the trajectory of the poor and destitute
Providing a new career path for the dope boy and the prostitute
Snatching up misguided youth from out of the streets and showing them that there’s a different route
And this, my brothers and sisters, has sparked the coming of SAVE Institute

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​The number of COVID-19 cases continues to rise dramatically within the U.S., indicating
that the disease is more contagious and spreads more quickly than the seasonal flu. Although
anyone can become infected, high-risk groups such as the elderly and those with chronic medical
conditions are more greatly impacted. With an estimated 10% to 20% of cases experiencing
severe symptoms, hospitals and healthcare staff run the risk of becoming overburdened and not
able to provide adequate care for those who need it most. Add to this scenario the fact that the
novel coronavirus appears to have a considerably higher mortality rate than the seasonal flu and
that there is no vaccine or proven treatment at this point, then it becomes imperative that
preventive measures are utilized to slow down its spread. The burden of doing this falls not only
on the shoulders of the government and public health professionals, but on the general
population as well. The good news is that the average person can help to significantly curb the
spread of this disease by proactively engaging in social distancing.
Social distancing may be the word of the moment, yet its meaning and actual
implementation might still be vague for some people. Put simply, it is the public health practice
of maintaining a physical distance between people in order to prevent the transmission of
disease. On a personal level, it involves staying at home as much as possible and avoiding
crowds and large gatherings. In the case of COVID-19, an infected person can remain
asymptomatic for up to 2 weeks, potentially exposing countless others to infection. However, if
this same person has been practicing social distancing, then this can significantly lower those
opportunities for passing on the virus.

Certain lifestyle adjustments should be made in order to practice social distancing at this
time. Those who can work from home should do so and shopping trips to get essentials should
be strategic so that they are limited in frequency and duration. If one does encounter another
person, say during a weekly grocery run, then experts recommend keeping a safe distance of 6 ft.
from each other. For those whose jobs are considered essential and cannot work from home,
effort can still be made on a personal level to keep a safe distance from others in any
environment. In addition, frequent and thorough handwashing should be coupled with social
distancing for maximum benefit. All of this is done regardless of infection status, in order to
reduce the opportunities for exposure. Those who do become exposed to COVID-19, for
example through contact with an infected individual or recent travel, will have to quarantine
themselves using stricter isolation measures.
Social distancing is a public health practice that involves the community making some
behavioral changes and sacrificing in order to curb the spread of disease. In the case of the
COVID-19 pandemic, it is the primary tool available to protect ourselves from this dangerous
virus right now. And at a time when the situation may seem overwhelming, it gives people the
power to make a difference for themselves, their loved ones, and the greater community.

By Coach Najwa

​As there is an airborne illness creeping it’s way around the world, there’s also a change coming about. There are also babies being born, accomplishments being made and ultimately, life to live. Here in the states, we have the blessing of entering into a new season: Spring. Spring is a time to newness. It is a time for us to focus on what we’d like to grow. Would we like to grow in fear or grow in peace? The Creator of all things has given us the ability to choose. Let’s make that choice wisely…

       Choosing to grow in peace could look a little something  like this: Establishing a morning practice of prayer, meditation and gratitude, journaling to set the tone for your day. These practices connect you to The Creator of all things and align you with similar universal energy. We could pray and meditate for peace, protection and healing. We count our blessings from the clothes on our backs to the food on our tables. We journal to get clear on what’s going through our minds so that we can process it with our hearts. 

       The Spring is a wonderful time to “awaken” our physical bodies from the season of winter and give our organs some rejuvenation! Doing an internal cleanse and resetting your diet with fresh fruits and vegetables allows you to heal from the inside out. Be sure to consult your doctor before starting any new supplement regimen. Our bodies use the food we eat as fuel. Being mindful about what the fuel is, helps us to maintain physical peace when we need it most. Not to mention the benefits of boosting our immune systems to be strong against Covid-19 and any other virus out there.

       As we embark upon a journey of peace during a time of panic, it is important to remember that there will be times where you may feel the emotions of the world and need to process that as well. After all, we are all connected and thrive in community. Check in with yourself daily on a mental, emotional, spiritual and physical level and ask “What do I need today?” It may seem strange at first but asking this question and sitting quietly to receive the answer opens you to caring for yourself in a holistic manner. And don’t hesitate to act on what comes up and give that to yourself. You deserve it! If we can get our entire family onboard with cultivating peace - Mind, Body and Spirit - I believe we could see a beautiful and much needed shift in our health and the health of those around us.  


Najwa is a Life Coach, Health Coach and Personal Trainer specializing in helping women release overwhelm and cultivate a life they truly love. As a working woman with a family, she understands the toll “doing it all” can take and have created a system to help others manage that and still feel like they are reaching their dreams and goals.

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By: YaQutullah Ibraheem MS, RDN, LD
Registered Dietitian Nutritionist
@yaqutu_nutritionprescriptions
 
 
While food costs present a very real cost of living challenge for many families, Americans are finding ways to cope and are cutting back on other living expenses including transportation, clothing, recreational and other luxuries.
 
We select food items based on food costs, taste, and preparation convenience. While all of these are important options to consider, none is more important than your long-term health and quality of life. Welcome to the final frontier.  The American affinity for that which is quickest, easiest, and least expensive often results in our gravitating towards choices that are not always the healthiest which leads us to high sodium containing canned foods, processed foods high in fat and sugar that we think may be a quick fix for our hunger and that don’t break the bank, but you get what you pay for and you are what you eat. In the long run, quality nutrient content fall by the wayside as out waistlines expand and out blood pressures increase.
 
With the steady rise in food costs of breads, grains and cereals, a 9% increase according to The Consumer Price Index, many Americans are resorting to discount food pantries, food banks, government assistance programs and other options in order to meet their nutrient needs.  Meal planning, understanding what to purchase and how to get the most of it is key.
 
Now don’t go and get rid of all of your favorite foods but learn to plan meals and add a bit of creative pizzazz to spice up some of the goods that you have in those cabinets.
 
Here are a few tried and proven ways to maximize nutrient intake while minimizing monthly food costs for families and individuals.
 
Meal Planning
When meal planning, several factors come to mind including the number of family members being served, the number of total meals a family consumes at home, frequently purchased items, considerations for work and school lunches and other considerations. Eating breakfast at home can save an average of $900.00 dollars annually. Just think of how much a family of four could save by preparing daily lunches.
 
When purchasing items, label reading is essential in order to get the most nutrition out of items purchased. Key nutrients include Folate, Iron, Vitamin C, Calcium, Vitamin A, protein, saturated fat, and fiber that help with vision, bone growth and development, lean muscle maintenance, brain function, and maintaining good bowel health and regularity. Trans-fats are restructured fat molecules not naturally occurring in nature that have been included in foods in order to increase shelf life and stability. Many items are now Trans fat-free, but when shopping for dairy and other animal products, look for items low in saturated fats, i.e., less than 2 grams per serving.  As a general rule, items are a good source of a nutrient if it provides 10% or more of a particular nutrient and is an excellent source if the food item provides 20% or more of a particular nutrient. When it comes to health, quality wins out over quantity.
 
For items that are frequently purchased, a bulk purchase from bulk food clubs including Sams Club, Cosco, BJs, and others, are more cost effective for whole wheat high fiber breads, grains, cereals and other non-perishable dry goods and freezable items. These items can be easily incorporated into prepared lunches and for breakfast at home. Rethink non-essential food items that offer little or no nutritional value such as soft drinks, cookies, candies and other impulse items.
 
Meal Planning and Shopping Tips

• Purchase store brand or generic items instead of national brand counterparts. On average store brand items are 26% less expensive than national brands.
• Reduce the amount of meat in your diet and make plant-based items the foundation of your meal. One public health campaign associated with the Johns Hopkins School of Public Health, Meatless Monday, encourages people to give up meat one day a week in order to reduce the intake of saturated fat. Check out meatless recipes at http://www.meatlessmonday.com/site/PageServer?pagename=recipearchive
• Purchase low sodium fresh and frozen fruits and vegetable items that contain less sodium than canned counterparts.
• Include water with every meal to stay adequately hydrated and cutting back on high calorie, concentrated sugary carbonated beverages.
• Purchase locally grown produce to cut back on transport costs that is passed on to you, the consumer. Lower overhead costs translate into better deals for you, especially on Fresh produce items.
• Purchase whole grain cold cereals and hot cereals such as oatmeal, instead of the more expensive cold cereals high in sugar. Oatmeal is cost effective and is recommended by the American Heart Association in helping to reduce LDL cholesterol levels.
• Don’t eat out as often! Eating breakfast before leaving home and packing a lunch to take with you will save you money.
• Eat dinner at home to prevent overeating in the restaurant setting and to save money on meal costs.
• Batch Cook items that you enjoy for the week and freeze the extra for lunch or dinner. This is healthier and less expensive than purchasing convenience entrée items high fat, sugar, and sodium.
• Get a membership and buy in bulk at wholesale shopping clubs such as Sam’s Club and others. Many items can be purchased at deep discounts saving hundreds of dollars annually.
• Make a shopping list and stick to it and don’t shop when you are hungry. If you are hungry when you shop you will be more tempted to purchase impulse items.
• Use supermarket coupons and check sale items before heading out to shop. Coupons are also available online and can be printed before going shopping. Just use them before they expire.

 
Portion Control
The average American eats 2-3 times the recommended portion size indicated on a Nutrition Facts Label.  Pay attention to portion size and minimize plate waste by being aware of the number of servings in a food package. For example, when preparing meals at home pay attention to the number of servings per food container or package. For grain and cereals items ½ cup for hot cereals and ¾ for cold cereals is considered a serving size. Use this information to plan for the number of meal portions to be served and how many servings you can yield from items purchased. Portion control is also essential to adequate weight management.
 
If dinning out is one of your favorite past times, be aware that the amount of food served is about 3 times the normal recommended portion size. So, don’t feel like you have to devour the entire entrée at one sitting. Eat a bit and save some for later.
 
Snacking
It’s natural to snack so why not plan a healthy way to do it? Instead of making multiple trips to the vending machine at work or school, save the change and purchase items including granola bars, yogurt, salt free pretzels, whole fruits, carrot sticks, whole wheat peanut butter crackers, and other healthy items that can be packed and taken with you to school or work. This is a great way to ensure good nutrition while also preventing unbudgeted expenses. 
 
Purchasing in Season Fruits and Veggies
Using the weekly supermarket sale papers when shopping is a good habit that will help us shop sales and save money on food costs. Purchasing items fruits and vegetable in season such as squash, potatoes and other items in the fall and winter and berries and tropical fruits in summer allows you to save money and get a variety of nutrients throughout the year. Other items including many vegetables may be purchased fresh frozen, stored and used in meals.
 
One way to begin is to know where you stand and make adjustments as necessary. Another way to know how much you spend on groceries is to keep a record of how much your family spends on food for a two-month period. After you collect this information, you can determine how to reduce your monthly food budget. Everyone has to eat, but you can eat healthy and cut budget costs significantly when you plan accordingly.
Your healthy is your wealth so invest in it!
Follow on IG for more nutrition tips and information @yaqutu_nutritionprescriptions
[email protected]
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