Tips and Tricks for Dining Out

Posted on February 23, 2016 by Fit Muslim Girl

Eating out shouldn’t be considered as an excuse to sabotage your whole diet, especially if you eat out regularly. Eating out can still be a fun experience filled with delicious, but healthier, choices. Here are some tips and tricks for staying healthy at the restaurant:

Have the right mindset

Take some time to prepare before going out to eat. The first thing you want to do it’s create the right mindset. Don’t think of it as one big ‘cheat night.’ I like to allow myself a small treat every day, rather than dedicating a whole meal or day to binging. Surly you can enjoy yourself, but instead of choosing to most unhealthy meal you can think of, choose a balanced meal that is still healthy, but can also be considered a treat.

Plan ahead

Choose your restaurant ahead of time. Most restaurants have their menus available online. Check it out and make your decision before you even get there. This way, you don’t have to look through the menu while you’re hungry and ready to eat. Not only telling yourself you will make a smart choice, but committing to a meal before you get to the restaurant will make you more likely to stick to that goal.

Don’t starve all day

Many people make the dire mistake of skipping meals before a night out to eat. They think they can make up for missed times. Skipping meals will only make you hungrier and more inclined to crave the fattier options. Think about it; you’re starving and you’ve been waiting for a good 30 minutes for your food to come out…would you be excited for a grilled chicken salad? Not so much. Eat like you normally would any other day. Try to plan it out so that your last meal is a light snack about 2-3 hours before going to the restaurant.

Control portions

Make sure to control your portions, especially if you decide to treat yourself with your meal. Here are a few tips for portion control at a restaurant:

Order from the kids menu if they have one
Split a meal with a friend
Turn an appetizer into a meal with a side salad
Ask the waiter/waitress for a to-go container so you can put half of your plate out of sight to take home
Ask the waiter/waitress not to bring bread to the table

Substitute

Make substitutions when necessary. If you’re going to treat yourself to a cheeseburger, you probably don’t need the fries on the side. Order a side of salad or veggies instead and order a vinaigrette dressing, or oil and vinegar, over creamy salad dressings.

Dessert?

The most important question, should I have dessert? If are out to dinner for a special occasion, and you don’t do it often, I say go for it…only if you have room for it of course! If you ordered a healthy meal and were good with your portion sizes, a little piece of dessert on a special occasion is perfectly fine. Be sure to split it with at least one other person. On the other hand, if you tend to eat out often, and/or you decided to treat yourself with your main meal (maybe you ordered a cheese burger or a creamy pasta dish), then I would say skip the dessert for the night.

Remember that healthy eating is all about balance. Going out and treating yourself to a delicious dinner is fine, just find your balance by choosing a meal that is well-balanced (meaning it contains protein, carbs and fats), watching your portion sizes, and substitute with healthier options when you need to.

Featured IMage Credit

6 Sunnah Foods to Incorporate Into Your Diet

Posted on February 12, 2016 by Fit Muslim Girl

Faith and fitness; what do they have in common? I believe wholeheartedly in the importance of connecting our quest for health with our spirituality. This makes out path to wellness much more meaningful and full of remembrance. One way that we can do this, as Muslims, is by incorporating sunnah foods into our diet. Sunnah foods hold so many amazing blessings and benefits. Here are some easy ways to eat sunnah foods on a daily basis.

Honey

The Prophet (saw) said, “Upon you is the two cures: the honey and the Qur’aan” [Ibn Maajah]

Honey not only has a high nutritional value containing vitamins, minerals and antioxidants but it has medicinal uses as well. It can treat nausea, cough and cold and has been shown to be effective against advanced cases of stomach and bone cancer.

Honey can be easily integrated into your diet by having one tablespoon every day. You can eat it plain, mix it into your tea or drizzle it over some toast with peanut butter. It is also popular in baking as a natural sugar substitute to table sugar or artificial sweeteners.

Dates

Allah’s Apostle said, “He who eats seven ‘Ajwa dates every morning, will not be affected by poison or magic on the day he eats them.” [Bukhari]

Dates are a very low-fat, nutrient-dense food that provide a great source of energy and a natural sweetness. They contain a rich amount of dietary fiber, antioxidants and minerals. Dates aid in healthy digestion, heart problems, admoninal cancer and more. They are also great for providing natural energy.

I like to eat 1 or 2 dates just before a quick, HIIT workout. It provides me with the short burst of energy I need. Dates are a great, natural replacement for processed sweets like candy or chocolate bars. Lastly, it’s sunnah to break your fast with dates. This is effective because they give you energy after a tiring day of fasting, and they hold you over to perform your prayer before eating your larger meal.

Citrus

The Messenger (saw) said, “The example of a believer who recited the Qur’aan, is that of a citron which smells good and tastes good.” [Bukhari]

Citrus fruits (lemons, limes, oranges, grapefruit etc) are rich in vitamin C which can help protect against the cold and other illnesses. They also contain anti inflammatory and pain relieving properties, can relieve heartburn, can help maintain a healthy mouth and act as a natural remedy for bad breath.

Lemons/limes are probably the most common and popular citrus fruits and I personally always keep them in my house. They are great to have around for cooking. Adding the juice and/or zest of these fruits can brighten up the flavors of your dishes. Squeeze some lemon/lime juice on top of fish and other seafood dishes or add them to your salad to make it extra refreshing. They are also commonly used in dressings and can be used in baking as well. You can also cut up citrus fruits and use them in your water for added flavor and freshness.

Pomegranate

Rasulullah (saw) said, “Pomegranate and its rind strengthen digestion(stomach).” [Abu Nuaim]

This amazing, bright and delicious fruit has many benefits. It can help to lower cholesterol levels, lower blood pressure and has anti-cancer effects. It can also stem a cough.

Throw some pomegranates seeds onto your salad for a beautiful presentation and delicious crunch. They pair particularly well with arugula. You can also throw them into a blender with some of your other favorite fruits to make a smoothie, or simply eat them plain with a side of nuts or low-fat cheese.

Vinegar

Prophet Muhammad (saw) said, “Allah has put blessing in vinegar, for truly it was used by the Prophets before me.” [Muslim and Ibn Maja]

Vinegar is pretty well-known for its benefits, particularly apple cider vinegar. Vinegar has antioxidants which can help to prevent cancer, it is heart healthy, it may improve insulin-sensitivity and it may help with diabetes.

Vinegar is another thing that I always have in my house, specifically balsamic and apple cider vinegar. They are great for homemade salad dressings which are much cheaper and healthier than buying them in the store. A basic vinaigrette recipe is 3 parts oil and 1 part vinegar. To add more sunnah foods throw in some honey for sweetness and squeeze lemon or lime for citrus flavor.

Thyme

Prophet Muhammad (saw) said, “Fumigate your houses with Mugwort, Myrrh & Thyme.” [Kanz-ul-Ummal]

Thyme is not only an herb with a distinctive taste, but it has medicinal benefits as well. It can help to lower blood pressure, suppress cough, boost the immune system and mood, and is used in many skin care products for its wonderful scent.

Right next to basil, thyme is one of my favorite herbs. I think it has a very warm, minty taste and is such a great way to add flavor to dishes. It pairs very well with lamb and also many vegetables. I like to roast my Brussles sprouts, tomatoes and sweet potato with some thyme and a dash of salt and pepper. Next time you are cooking lamb or vegetables, consider the addition of this wonderful herb.

References

http://www.cabdirect.org/abstracts/20103251958.html;jsessionid=C266DAEDD072D290284CF60877B4E516

http://www.natureword.com/properties-and-benefits-of-citron/

https://www.drfuhrman.com/library/article19.aspx#ref2

Spice It Up! 8 herbs and spices that are good for your health

Posted on December 15, 2015 by Fit Muslim Girl

All too often we hear the complaint that healthy food is boring. It’s true. Healthy food, on its own, can be quite bland and flavorless. But I have a trick for you that will get your food tasting delicious without added fat and calories (for the most part). Welcome to the world of spices and herbs.

Surprisingly enough, many spices and herbs are packed with nutritional benefits. Historically, many were celebrated for their medicinal benefits even before they were put to culinary use. Not only are they great for your health but they pack the punch that your food might just need.

Here are 8 of the healthiest herbs and spices that will bring your food from dull to delicious.

1. Cinnamon

A fall favorite, cinnamon has a warm and spicy flavor that works well with cloves, nutmeg, all spice, nuts and fruits. Studies have shown that cinnamon may help people with type 2 diabetes to control their blood sugar level. Adding up to 1 tsp of cinnamon to food can lower spikes in blood sugar after that meal.

2. Sage

Sage tea can be great to sip on if you have a sore throat or upset stomach. Current research also suggests that it may help to improve brain function and memory, particularly the symptoms of Alzheimer’s disease. In one study, college students were given sage extracts in a capsule for before performing a memory test. These students performed significantly better than those who did not take the capsule and they also experienced improved mood.

3. Rosemary

Rosemary is most often used in marinades and in cooking meets to add flavor. It pairs very well with lamb, potatoes and citrus flavors. It has anti-inflammatory effects that can help to relieve allergies and nasal congestion symptoms. Rosemary oil also has some stress-relieving benefits and is often used in aromatherapy.

4. Turmeric

With its beautiful yellow color, turmeric has a peppery and warm flavor and pairs well with curry and ginger dishes. Curcumin, a compound found in turmeric, has potent antioxidant and anti-inflammatory properties. Its anti-inflammatory trait is so strong that it actually matches some anti-inflammatory drugs. It can help to relieve pain from arthritis and injuries, and may play a potential role in managing heart disease, diabetes and Alzheimer’s disease.

5. Cayenne Pepper

Cayenne pepper is a type of chili pepper used to spice up dishes. But be careful…you only need a little bit! This spice is very popular for reducing appetite and inducing fat burning. It is commonly used in tea as a weight loss method. Although it is true that cayenne pepper revs up the metabolism, it is not significant for long-term weight loss. Studies have shown that those who are accustomed to spicy foods often don’t experience this effect, indicating that a tolerance can be built up. There are links to possible anti-cancer benefits in animals but this has not been proven in humans.

6. Ginger

Ginger pairs well with curry dishes, citrus, soy sauce and spice. 1 gram or more of ginger can help to treat nausea and upset stomach, including nausea caused by chemotherapy. It also has strong anti-inflammatory effects and may help with reducing arthritis pain and some cancers. One study found that ginger extract injections helped to relieve osteoarthritis pain of the knee.

7. Saffron

One of the most expensive herbs in the world, saffron is actually the dried stigmas of flowers. Its deep auburn color is often used to add color to dishes. It has a sweet flavor and pairs well with rice and shellfish. Saffron can be used to uplift mood and can even help treat mild to moderate depression. It can also help to regulate periods for women who experience irregularity and a saffron herbal supplement can help with menstrual pain and cramps.

8. Mint

Mint leaves are wonderful, particularly during the warmer weather, as a refreshing burst of flavor that can be added in beverages or summer salads. It can also help brighten up a dense dessert. Aside from providing a wide range of traditional nutrients, it can not only relieve stress with its scent but can also help with easier breathing in people with asthma and allergenic rhinitis. Peppermint is also a stomach soother and can help alleviate the symptoms of irritable bowel syndrome.

Tips on how to use spices and herbs

I will leave you with a few quick tips on how to incorporate herbs and spices into your healthy dishes.

Avoid overwhelming a dish with too many seasonings, rather use seasonings to bring out the foods natural flavor
Never use two very strong spices/herbs together. Always mix a strong with a mild
Use dry herbs early in the cooking process and use fresh herbs at the end
Don’t randomly use seasonings; do a little research and find what works well together
Don’t overuse salt; use healthy spices and herbs to flavor your dishes

Fit Muslim Girl Recipe: Blueberry Pecan Protein Pancakes

Posted on December 12, 2015 by Fit Muslim Girl

First off, don’t mind the super amazing photograph of my pancakes…I have awesome photography skills if you can’t tell ;). Just kidding, I try to take professional-looking pictures but my lack of artistic skills always stands in the way. But they still look delicious right? I hope so!

Anywho, if you’ve ever taken a look at my recipes on fitmuslimgirl.com you know that I am in love, maybe a little obsessed, with protein pancakes! I love them because you can really do so many different things with them and they taste so good…you would never know they are healthy! I experiment with different kinds of pancakes all of the time, and these may be one of my favorites.

Blueberry Pecan Protein Pancakes

Yeilds 1 serving (2-3 pancakes)

Ingredients

1/2 cup wheat four
1 tsp baking powder
3 tbsp non-fat blueberry flavored Oikos Greek yogurt (you can use any kind of yogurt but I find this brand tastes
1 egg
1/2 cup fresh blueberries
1/4 cup almond milk
2 tbsp Stevia in the raw
1 tsp halal vanilla extract
dash of cinnamon
small handful chopped pecans

Instructions

In a mixing bowl, mix together flour, baking powder, stevia and cinnamon.
Add the yogurt, egg, almond milk, and vanilla into another bowl and mix.
Then add the wet ingredients to the dry ingredients and mix until everything is incorporated together.
Fold the blueberries into the batter (put a small handful off to the side for topping later).
Take two or three even scoops and scoop the batter onto a hot griddle sprayed with non-stick cooking spray.
Cook on one side until the batter on top starts to bubble, then flip and cook on the other side.

Toppings

Sprinkle the chopped pecans and leftover blueberries over the top of your cooked pancakes.

As for pancake syrup you can really use any kind of syrup you’d like but I prefer to stay away from sugar free. You can also replace syrup with honey or agave. A good idea, is to heat up some maple syrup (or honey/agave) in a small saucepan mixed with the leftover blueberries to create a compote. So delicious and it’s a great method for using less of the sugary syrup because you get all of the juices from the blueberries!

Healthy Stir Fry

Posted on November 22, 2015 by Fit Muslim Girl

It can be quite hard to decide what to eat/cook when your trying to be healthy, especially when you need something quick and easy but also enough to fill you up for a while. I find that stir-fries are a great way to make a fast and healthy meal with whatever is already in the house!

The other day I realized that I had some baby spinach and broccoli that I knew would go bad if I didn’t use them up soon so I decided that throw everything together and make a stir fry. This is probably the easiest meal you can make because you can literally throw in anything you want. I don’t have an exact measurements for this stir fry as I just kind of threw everything in there, but here is how I made it.

Your Base

I always keep brown rice in my house, and to me, rice holds up really well to the traditional flavors of a stir-fry. Brown rice is a healthier alternative to white rice as it contains dietary fiber that aids in digestion and provides a slower release of sugar giving you a more lasting energy and feeling of satiation. For a non-traditional route you can also use couscous or quinoa. If you love noodles, try to use some variation of whole wheat pasta instead.

Protein

It’s a good idea to throw in some protein for added flavor, appeal, and to help you get fuller faster. I decided to go for a vegetarian stir fry and used chickpeas as my protein source because 1) I already had some in the house and 2) meatless meals contain less fat and cutting down meat consumption proves to be extremely beneficial in preventative health. So to go vegetarian you can use any kind of beans you like, or you can take the meat route and use some diced up chicken, beef, or any meat you prefer.

Vegetables

The suggestions are pretty much endless for this category. I used broccoli, carrots and baby spinach because I already had these in the house and my aim was to use whatever I had without making a trip to the grocery store. A tradition stir fry typically contains a lot of greens like broccoli, bok choy, watercress, celery and mushrooms. However, you can use any vegetables you prefer and as little or as many as you’d like.

Sauce and Spices

I always keep low-sodium soy sauce in my fridge because it is a great flavor enhancer to many dishes so this was the sauce for my stir fry. I find that ginger, cinnamon and curry work really well with soy sauce, and I also used some crushed red pepper flakes for a kick, and garlic powder because I didn’t have any fresh garlic to use. As with the vegetables, the spices you can use are limitless. Don’t be afraid to add your personality and culture to the dish; this is what makes cooking so great!

Putting It All Together

Because stir fries can contain many ingredients it may seem a little overwhelming to cook.But, if you have even the slightest experience with cooking you’ll be able to figure it out quite easily.

Prep Your Ingredients – Decide exactly which ingredients you want to use and get them prepped. Chop your veggies, cook your rice and beans ahead of time, and get everything together that you will need.

Cook in Steps – If you are using meat, get those going first and cook your veggies separately. If your not using meat, then start with the vegetables as they are going to take the longest to cook. I started by sauteing my broccoli and carrots in a little bit of olive oil because I know they take a while. Because they are quite hard I cooked them covered in order to retain their moisture. Once they were about halfway cooked I added in the spices along with salt and pepper to release those flavors and continued cooking them covered. When they were just about done but not quite, I got my cooked rice in there to heat up, then added the beans (which were already cooked) to get those nice and warm. Once everything was just about done I added my baby spinach because I know it cooks very quickly. I added some more salt and pepper, a dash of olive oil and some soy sauce.

Taste – Give your stir fry a small taste to make sure the flavors are there and your meal is done! So easy and it only takes three simple steps.

Next time you want to make a simple, nutritious dish that will leave you feeling full and satisfied, try your hand at a stir fry. If you keep the right ingredients in your house then you won’t even need to make a trip to the store!

Staying Healthy During Ramadan

Posted on July 7, 2015 by Fit Muslim Girl

Practicing good health and nutrition during the month of Ramadan is extremely important in terms of prosperity. If done correctly, fasting can be highly beneficial, not just physically, but mentally and spiritually as well. Some of the physiological perks of fasting include weight loss, bodily cleansing, and disease prevention. Fasting aids in mental health by helping us build self-control and also empathy for those who are less fortunate. And lastly, fasting provides many spiritual benefits such as bringing us closer to Allah (swt), earning forgiveness and receiving rewards for our good actions. Observing a healthful Ramadan through proper nutrition, self-restraint, and moderation is a sure way to get the most out of this month.

Here are some tips to staying healthy during Ramadan:

Eat Suhoor.

“And eat and drink until the white thread (of light) of dawn appears to you distinct from the black thread (darkness of night)” [Holy Qur’an, 2:187].

Suhoor, may be the most important meal during this blessed month, maybe even more so than Iftar. Prophet Muhammad (saw) advised us to eat Suhoor and said, “Eat Suhoor; indeed there is a blessing in Suhoor.” [Al-Bukhari and Muslim]. Eating the pre-dawn meal helps to ease the process of fasting as it provides us with more strength and energy throughout the day. It also helps to ease hunger and thirst. Allah (swt) does not want to burden us. Therefore, making the fast easier for ourselves by eating Suhoor is pleasing to our Maker.

Consume well-balanced meals.

“Eat of the good things which we have provided for you” [Holy Qur’an, 2:173].

The meals eaten during Ramadan should not differ too much from a normal diet. Certainly, if you are only eating two meals a day (Suhoor and Iftar) it is quite alright to add a little more food to the plate than you ordinarily would in order to ensure an adequate caloric intake for the month. This does not, however, mean that you shouldn’t take care as to what goes on the plate. Meals should be well-balanced and should contain foods from each of the major food groups; protein, carbohydrates, fruits and vegetables, and healthy fats.

Lean proteins such as chicken and turkey breast and leaner versions of beef and lamb are better than fattier meats in terms of maintaining weight. Complex carbohydrates, which can be found in foods like wheat, grains, oats, beans, and brown rice, are great to eat during Suhoor as they are broken down more slowly by the body causing a slow release of energy that will last throughout the day. It is best to stay away from simple carbohydrates like white bread, sugars and candy. These are OK to have once in a while, but in moderation. Fiber-rich foods are also great for boosting energy during the day. Many complex carbohydrates are rich in fiber, along with fruits and green vegetables! Healthy fats will also keep us feeling full longer so try to have about 1 serving of healthy fats with each meal. Good fats come from foods like nuts, seeds, all natural nut spreads, olive oil and avocados.

Having simple, proper-portioned, and well-balanced meals during Ramadan will help to aid in weight loss/maintenance, and will help keep you feeling more energized, fuller and healthier throughout the days.

Practice moderation

“Eat and drink, but be not excessive. Indeed, He does not like those who commit excess” [Holy Qur’an, 7:31].

We’ve already talked about what to eat, now it’s time to talk about how to eat. Many people actually gain weight during the month of Ramadan, simple because they are eating more than is necessary during the Pre-dawn and dusk meals. Fasting actually slows down our metabolism so it is imperative to be cautious in what and how we are eating. Through practicing moderation we can take advantage of the wonderful opportunity to trim down during this month.

There are a few sure things you can do to ensure you are eating the proper amount of food. First, don’t overload your plate when breaking fast. The famous saying “your eyes are bigger than your stomach,” certainly holds true during Iftar. Put a smaller amount of food on your plate and know that you can always go back for more. Second, eat slowly. Sometimes we eat so fast that we don’t realize we are full until we are done, which leads to becoming overly full. Take a breath in between chewing and allow you body time to digest. Lastly, drink plenty of water or fluids in between bites. Drinking a lot of fluids will keep you hydrated and fill you up faster.

Stay hydrated.

“It is He Who sends down water from the sky. From it you drink and from it come the shrubs among which you graze your herds” [Holy Qur’an, 16:10].

Dehydration is a common problem among those who are fasting. In order to stay hydrated and avoid extreme thirst throughout the day, stick to water as your drink of choice. Not only is water better for hydration, but breaking fast with sodas or juices is an easy way to put on weight. Try to drink 16 ounces of water with each Suhoor and Iftar. It is also a good idea to carry a water bottle around with you to sip on during taraweeh prayers or throughout the night until it’s time for Suhoor again. Choose to eat a lot of fresh fruit and certain vegetables like cucumbers, peppers and spinach, as these foods contain high water content. Remember that water plays a significant role in weight loss and maintenance and helps to reduce hunger, so drink up!

Get active.

There is no reason you have to set your workouts aside for the month of Ramadan. Getting active can actually aid in providing you with more energy and focus throughout the day. The key is not over-doing it. Switch your routine to something much lighter. Great workouts to engage in during Ramadan are yoga and stretching, short walks, light jogs, easy bike rides, or mild weight lifting. If you are working out during the day, try to exercise as early as possible. You will have more energy to feed off of after you eat Suhoor. If you want to get your exercise in after you break your fast, be sure to wait about 1.5-2 hours after eating Iftar. Always remember to listen to your body and rest when you need to.

Sleep well.

“And We made your sleep a means of rest” [Holy Qur’an, 78:9].

We all know that this is easier said than done, especially during Ramadan. With early morning and late night prayers it seems almost impossible to get enough sleep. However, getting sufficient sleep is so important for our health and well-being, and Allah (swt) gave it to us for a reason. Try to get as much sleep as possible at night, and set aside a time to nap during the day if your schedule permits. This will help lessen the feelings of fatigue and lethargy that we are all familiar with during this month.

Incorporating health and nutrition into your Ramadan routine can make a world of difference in the way you think, feel, and worship. There is no better way to thank Allah (swt) for this blessed month than to approach it with a commitment to take better care of our bodies. The end of Ramadan is nearing rather quickly, so start from today. Be aware of your health and how you are treating your body.

Nashata

Empowering Active Lifestyle

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