Last week we discussed the popular myth that potatoes are fattening, and how you should avoid them if you are seeking a healthy lifestyle. I’ve debunked that myth and made clear that not all potatoes are created equal. More importantly, the way a potato is prepared plays a vital role in the nutritional value.
Deep-fried potatoes from a fast food restaurant are definitely a choice I would tell you to avoid. But making homemade potatoes, baked, actually come along with a myriad of health benefits. You can use extra virgin olive oil or coconut oil as wonderful options. I discuss which oils to avoid and which are best to purchase in my book, “Sunnah Superfoods.”
Try this sweet potato recipe at home, and you will never find yourself driving up to a fast food restaurant again. You can substitute the spices for others of your preference, and use coconut oil instead of olive oil. The lime dip is the perfect combination with sweet and savory fries. These sweet potato fries will pair perfectly with grilled chicken, salmon, or any other entrée of your desire.
Ingredients:
Potatoes:
3 medium sweet potatoes
¼ cup extra virgin olive oil
1 teaspoon Himalayan Pink Salt
½ teaspoon red pepper
1 teaspoon paprika
1 teaspoon onion powder
½ teaspoon garlic powder
1-2 teaspoons dill, dried
½ teaspoon mustard seed, ground
Dip:
1 cup organic sour cream
2 teaspoons dried dill
1 teaspoon onion powder
1/3 cup lime juice, freshly squeezed
Directions:
Slice the sweet potatoes into thin slices, about 2 inches long and ¼ inch wide. Place in a large bowl.
Place the olive oil and spices in a small mixing bowl, mix. Drizzle over the sweet potatoes, and toss.
Transfer the potatoes to a baking sheet; make sure to keep them single layered.
Bake at 420 degrees Fahrenheit for about 20 minutes, or until they are nice and crispy.
Place all the dip ingredients in a small mixing bowl and mix well. Place in a nice serving plate.
Transfer the potatoes to a nice serving platter. Add the bowl of dip and a slice of lime. Best if served immediately.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, “Sunnah Superfoods,” a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
I’ve found that it’s extremely common for many to turn to protein drinks and bars to replace their meals; many of my clients have attested to trying this. However, I advise that you avoid these processed protein bars and drinks completely if you’re truly seeking a healthy lifestyle. The majority of these store-bought drinks and meal replacement bars are not only heavily processed but are full of genetically engineered ingredients and artificial sweeteners. Consuming a snack bar instead of eating a complete lunch will not only keep you feeling hungry and deprived, but this routine will not work in the long run. Instead of filling your diet with bars and drinks, keeping you hungry and unnourished, consume a healthy whole-food lunch. This could be a kale salad with nuts and grilled chicken, or a homemade tuna sandwich on good-ingredient bread.
Eating meals high in protein will not only keep you satisfied longer but will provide your body with nutrients and energy that no snack bar could duplicate. Try this delicious and very simple salad, bursting with proteins, healthy fats, fiber, and a number of sunnah foods I cover in my book, Sunnah Superfoods. This recipe is vegan, but if you’re big on meat, feel free to add pieces of chicken or meat for an added burst of protein. It’s very quick and easy to make and will taste great the next day as your lunch.
Chickpeas, also known as Garbanzo beans, are extremely high in protein, fiber, folate, manganese, iron, zinc, and copper. Chickpeas are full of insoluble fiber, thus aiding your digestive tract in getting rid of waste, and it reduces the risk of colon cancer. Chickpeas are great for your heart, too! They have been proven to reduce the risk of heart disease when consumed in one’s diet often. Chickpeas, along with other beans, do great in balancing your blood sugar. That’s one reason why you don’t feel cravings after eating a good amount of beans—they balance your blood sugar. Best of all, beans are very filling. They will definitely keep you satisfied much longer than any processed and sugary protein bar can. They taste delicious and are extremely healthy, too.
Pomegranate, one of the Sunnah Superfoods I discuss thoroughly in my book, gives this salad a sweet and tart taste. Their color gives the salad a wonderful touch, and their flavor cannot compare. Pomegranate is very high in Vitamin C, fiber, antioxidants, and potassium.
The carrots add a nice crunch to the salad, as well as Vitamin A and beta-carotene. Carrots are also high in fiber, biotin, Vitamin K, and potassium. Green onions give this salad the perfect flavor but are much more subtle than what white onions would do. Green onions are not just for garnish but are a good source of magnesium, thiamin, and vitamin K. The avocado provides this salad with healthy fats giving you, even more, satiety after eating it. Avocados are very high in fiber and many other nutrients. The extra virgin olive oil, one of my favorite Sunnah foods, adds a delicious taste and aroma. Extra virgin olive oil is healthy for almost every organ in the body; from heart health benefits to digestive tract benefits, I recommend olive oil in the kitchen of every client and friend. The apple cider vinegar gives a bit of a tart
The extra virgin olive oil, one of my favorite Sunnah foods, adds a delicious taste and aroma. Extra virgin olive oil is healthy for almost every organ in the body; from heart health benefits to digestive tract benefits, I recommend olive oil in the kitchen of every client and friend. The apple cider vinegar gives a bit of a tart taste and adds digestive benefits too. The lemon juice aids in maximizing the tart taste and adds a ton of Vitamin C to the nutritional value. I recommend you only use freshly squeezed lemon juice, and avoid shelf-stable versions full of preservatives and chemicals.
All of the spices in this salad not only add zest but come with health benefits, too. Ginger aids in digestion, has cognitive health benefits, heart health benefits, and anti-inflammatory benefits. Feel free to add other spices of your preference, like cumin, ground onion, garlic powder, rosemary, or cilantro. Try this salad instead of meal replacement drinks and bars, and see how your body will not only feel satisfied and nourished but happy. It’s a great start to a healthy new lifestyle; take the initiative today.
Ingredients:
2 cups chickpeas
1 pomegranate (remove the seeds)
2 carrots, chopped
1 bunch green onions, chopped
1 avocado, chopped
1/8 cup extra virgin olive oil
1 tablespoon organic apple cider vinegar, raw
¼ cup lemon juice, freshly squeezed
1 teaspoon Himalayan Pink Salt
1 teaspoon turmeric, ground
¼ teaspoon red pepper
½ teaspoon black pepper, ground
1 tablespoon dill
½ teaspoon ground ginger
½ teaspoon ground mustard seed
Directions:
Place the chickpeas in a large mixing bowl.
Add the pomegranate seeds, carrots, green onions and mix.
In a small bowl, mix the extra virgin olive oil, vinegar, lemon juice, and all of the spices. Mix well until incorporated.
Add the dressing to the chickpeas; toss until mixed.
Transfer the salad to a mixing bowl. Top with the chopped avocadoes. Best if served chilled.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
While discussing numerous tips to begin the new year on a healthy note, I advise adding probiotics to your diet. Probiotics are good, live bacteria. Our bodies need this good bacterium in order to build a balanced gut flora. Consuming a diet high in probiotics is especially helpful in easing digestion, reducing the risk of food allergies, and preventing sickness. Unfortunately, today, many people are overconsuming antibiotics, not realizing that when killing the bad bacteria, they are also destroying all the good bacteria in their system. Even if you are not sick, and you haven’t taken antibiotics in the past; probiotics will help keep you healthy in so many ways!
Sauerkraut is also a wonderful food to include if you are aiming to build immunity holistically. I recommend it to my clients, along with other high probiotics foods like kefir and natural yogurts. It tastes great beside your brown rice and salmon or atop your chicken and vegetable salad at lunch. Sauerkraut has the delicious tart taste of pickles, without all of the added sodium and preservatives. Although many stores sell sauerkraut in the pickle aisle, the majority is not full of the live bacteria we need. That’s why I advise you either buy a refrigerated version or simply make this recipe at home. I enjoy making different flavors, sometimes adding a bit of pepper for spice, turmeric, and other times even fresh ginger. Ginger has a myriad of health benefits, which I cover in my book, Sunnah Superfoods. Ginger also aids in digestion, which would pair well with cabbage. You can also add a few whole black peppercorns for a kick in flavor. Get creative; there are so many flavors you can make.
Ingredients:
1 medium sized green cabbage head 1 tablespoon Himalayan Pink Salt (you may use unrefined Celtic sea salt) 1 cup water and extra Himalayan Pink Salt (may or may not be used) 2-3 mason jars (16 ounce works well) Directions: 1. Shred the cabbage into very thin slices; place into a large mixing bowl. 2. Add the pink salt. Use your hands to squeeze the cabbage while mixing it around. Continue this until water starts coming out of the cabbage. 3. Place some of the cabbage in a glass mason jar and squeeze down with a fork. Add some of the liquid. Continue adding the cabbage until you fill up the jar. 4. If there’s enough liquid to cover the top of the cabbage, mix the water and extra salt and pour until the cabbage is submerged in it. This may fill about 3 16-ounce mason jars. 5. Close the lids very well, and keep them on your countertop. 6. Open the jars and check the cabbage after three days; if the liquid went down and the cabbage is showing, add a bit more of salt water (mix water with salt), enough to cover. 7. The sauerkraut should be done within 10 days. Remove it off the counter and place it in the refrigerator for best preservation. 8. Enjoy it with salad, chicken, and any other entrée you like.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
Last week we talked about peanut butter and whether it was a healthy addition to your diet or not. This recipe may be made with any nut butter your heart desires. I made this with almond butter and tried it with sunflower seed butter, walnut butter, and peanut butter. Of course, the taste and texture will differ immensely for each. Try them out, and see which you like best.
As a recap: while peanut butter and other nuts/nut butters are high in fat, I remind my clients these are in fact wonderful fats for your health. These healthy fats curb your cravings, keep you full longer, have cardiovascular benefits, have vital antioxidants and nutrients, allow you to better absorb nutrients, are great for your memory, and have anti-inflammatory benefits.
Attempt to make this delicious nut butter cookie recipe, and revisit a childhood favorite without the harmful ingredients this time. Aim to purchase unbleached flour and organic ingredients when possible. If you are using coconut oil as a substitute for the butter, you may find it better to melt it completely. You may substitute the chocolate chips with cranberries, chopped nuts, or any other favorite add-in topping you prefer. This cookie will assure you that dessert does not need to be full of sweets.
Ingredients:
½ cup organic unsalted butter or organic coconut oil, softened
½ cup organic brown sugar
½ cup organic coconut palm sugar
¾ cup almond butter (or any nut butter of your choice)
1 organic (pasture-raised if possible) egg
1 1/3 cup organic unbleached flour
Pinch Himalayan Pink Salt
1 teaspoon baking soda
½ teaspoon baking powder (I only use aluminum-free)
1 cup organic mini dark chocolate chips (or any add-in of your choice)
Directions:
Preheat the oven to 350 degrees
Beat the butter/oil with the brown sugar and coconut palm sugar. Add the almond butter and egg; mix well
In a separate bowl, mix the flour, salt, baking soda, and baking powder. Add it to the butter mixture
Fold in the chocolate chips (or other topping)
Scoop and form dough into balls; place on a baking sheet
Bake for 11-13 minutes, or until golden brown
Transfer the cookies to a cooling rack and allow to cool completely
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
Many of my clients question whether peanut butter is a healthy choice to add to their diet or a food that’s better to avoid. Unfortunately, the majority of people pair peanut butter with unhealthy jams or jellies, and extremely processed toast bread. Or perhaps greatly enjoy peanut butter cookies, which may be full of bleached and enriched flours, added sugars, and unwanted preservatives.
While peanut butter and other nuts/nut butters are high in fat, I numerously remind my clients these are in fact wonderful fats for your health. These healthy fats, from sources like raw nuts or seeds, extra virgin olive oil, fatty fish, grass-fed butter, avocados, nut butters, organic coconut oil, and so forth, do not only provide slow absorption and satiety, but they also contain polyunsaturated and monounsaturated fatty acids. These healthy fats curb your cravings, keep you full longer, have cardiovascular benefits, have vital antioxidants and nutrients, allow you to better absorb nutrients, are great for your memory, and have anti-inflammatory benefits. I’m sure you’ve experienced eating peanut butter, only to feel full for several hours afterwards. Yes, you may thank the fat content. Besides being high in healthy fats, nuts are also high in protein and essential minerals. So should you purchase “all natural,” “organic,” or regular nut butters? Well, the issue isn’t with the nuts, but also the hydrogenated oils and other ingredients added.
Many popular brands carry “simple” versions of peanut butter, but unfortunately even these may include genetically modified oils, sugar, and salt. Although there are many great brands I can recommend, like Once Again Nut Butters, I cannot easily tell you to avoid certain brands completely. The easiest way to recognize if your peanut butter is a good option is to simply read the ingredients. If you find partially hydrogenated oil or fully hydrogenated oil on the ingredient list, hasten to put that back on the shelf. It’s recognized as a trans fat, and frankly you don’t want to be putting that into your mouth, let alone your body. Partially or fully hydrogenated oils literally means hydrogen was shot into the oils in an industrial manner to change the compounds and make these oils solid at room temperature. This allows the food to last longer, stay softer, and taste better. Inconsolably, it’s a lose-lose situation. Yes, the product may last much longer on the store shelves or in your pantry, or it may be smooth and moist when you bite into it, but it’s not the best choice for optimum health.
Hydrogenated oils are linked to various health risks, including heart disease, high cholesterol, and even allergies, and they are one of the ingredients I advise my clients to avoid for themselves, and especially for younger children. I assure you that your peanut butter, or other favorite nut butter, will taste just as great without the hydrogenated oil. Look for unsweetened peanut butter, again by merely reading the ingredient list. Although it’s preferable, cashew butter, almond butter, and sunflower seed butter don’t need to organic. Make sure to read the label though for unwanted ingredients. Conversely, I would recommend you purchase peanuts certified organic. The USDA organic label will assure you the product is free of hydrogenated oils, sweeteners, genetically modified ingredients, and other harmful additives.
Importantly, if you purchase peanut butter and see the oil floating on top, it’s actually a great sign! This means the product does not include any hydrogenated oils, or any other oil. Many organic nut butters are pre-stirred, so don’t make this visual the only factor in your decision making when purchasing them. Also, do not toss out the oil at the top, but instead stir it in slowly with a butter knife.
Aside nut butters, eating raw nuts for a snack is indeed a great choice. As I’ve stated, they grant you satiety, reduce cravings, and taste great, too. Purchase dry roasted nuts or raw nuts, and toast them yourself at home. You simply place them on a baking sheet and allow them to toast on low heat for several minutes. Please be aware though, some nuts require more baking time, thus it’s not best to mix them for baking. While almonds just take ten minutes to reach their peak taste, other nuts like walnuts or hazelnuts will require longer oven time. Pistachios and smaller nuts like pine nuts will quickly toast as well, so once again, try to separate them when toasting. Once all your nuts toast, toss them into a bowl and mix them. Add a drizzle of extra virgin olive oil and Himalayan pink salt for a perfectly delicious snack. You may store any extras in an air-tight glass container for future cravings.
Debunk the myth that nuts are not healthy and incorporate more of them into your diet. You can toss almond butter into your morning smoothie, or atop your steel cut oats. Or you can just make a cashew butter sandwich or eat it with celery as a snack. There is a myriad of ways you could consume nuts really, get creative! Next week, I will share a delicious nut butter cookie recipe you can make in a short period of time. They’re a wonderful replacement for store-bought cookies full of unhealthy fats, refined sugars, chemicals, and bleached flour. They’re kid-approved, and will make a great snack for your child and spouse alike.
For now, read your nut butter labels, consume raw nuts more often, and don’t give up on your way to a healthier lifestyle.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
Whether it’s a cold winter day or you’re just a huge fan of soup, this savory barley soup will certainly win your heart. This soup is high in dietary fiber, vitamin K, protein, folate, vitamin A, and B vitamins. It’s extremely filling and has a unique yet scrumptious taste. Try this recipe instead of canned soup you may be accustomed to. It’s fairly simple to prepare, and contains many health benefits.
Barley is one of the Sunnah Superfoods I’ve covered in my book. It is a great replacement for white rice which is stripped of its nutrients. Barley is in its whole form and is full of fiber, B vitamin, and selenium. Cook barley and serve it with your favorite dishes as a replacement for white rice, pasta, or other grains. It’ll provide a boost of vitamins, minerals, and heart health benefits. Are you curious as to why I specified that you soak the barley overnight?
This soup has nutrients from every angle, and provides you with the perfect combination of protein, carbohydrates, healthy fats, and great taste!
Soaking the barley reduces the phytic acid, thus makes it easier to digest. Phytic acid also binds to essential minerals in your gut, like calcium, zinc, iron, and magnesium. This means your body will not absorb these minerals from your food, consequently lowering the nutritional intake from your meal. I had many clients who usually have trouble digesting grains. They’ve found much comfort after soaking them overnight. It’s easy and quick to do; give it a try and see if it helps you.
When it comes to bone-broth, I frankly don’t recommend you purchase any kind that comes in a box or can. The majority are extremely high in refined sodium. Atop that, you’ll most likely find genetically modified soy ingredients in the product. I provide a delicious and easy homemade bone broth in my book, and it has become a staple in the diets of many of my clients. Bone broth has a myriad of health benefits that will surprise you- ranging from autoimmune diseases to more basic sicknesses like the flu.
Kale, a leafy green, comes along with 1108% vitamin K in just one cup. That’s right, kale is a scrumptious super food. Kale also contains over 15 nutrients per serving. It’s very high in antioxidants and carries anti-inflammatory benefits as well. I highly advise you try adding kale into your diet in any way possible. This soup is the perfect method for those who can’t handle kale’s strong taste when it’s fresh. If you’re not a fan of kale, you may simply replace it with chopped spinach or Swiss chard.
Are you wondering what pink salt is? Well, it’s one of the only salts I use at home. Yes, it’s literally pink in color, but not drenched in any added color dyes of course. I highly recommend that my clients and you alike, only use unrefined salts, like Celtic sea salt or Himalayan Pink Salt. There are many more options of unrefined salts as well that you may find in a supermarket near you. Himalayan Pink Salt is in its natural form and comes along with over 80 essential minerals and nutrients. It gives food wonderful taste, and no, it won’t color your rice or quinoa pink. I must mention, there are forms of unrefined salt that won’t be pink in color. These are great to use too. The problem with the popular salt sold for less than a dollar is that the majority of the substance in the bottle isn’t just salt, but anti-caking chemicals, dextrose, and additives to preserve it as well. These salts are processed, bleached, and evidently stripped of all the wonderful nutrients and minerals found in salt, naturally. These are the salts that aren’t good for your blood pressure and probably found in many of the packaged junk food items out there. Avoid this type of table salt and add unrefined salt to your kitchen pantry.
Apart being a wonderful protein source, chicken carries vitamins and minerals you cannot simply obtain from a plant based diet. Chicken is an excellent source of vitamin B3, selenium, vitamin B6, phosphorus, and choline. Chicken carries cardiovascular benefits, and purchasing certified organic chicken will increase the omega-3 fatty acids.
Turmeric increases the anti-inflammatory benefits in this delicious soup, and personally I love the color hue it gives, too. Add more turmeric to your meals, as it’s great for you in many ways. It aids in proper digestion, has anti-cancer properties, carries anti-inflammatory agents, and is great for your heart, too. The cloves in this recipe also aid in digestion, and are in fact high in vitamin K and fiber. Best of all though, just two teaspoons of cloves carry more than your daily value of manganese. It’s incredible! Ginger is one of my favorite spices and aids in digestion, stomach discomfort, colds, and much more.
What’s not to like about this soup? It gives a punch of nutrients from every angle, and provides you with the perfect combination of protein, carbohydrates, healthy fats, and great taste!
Ingredients:
5 cups homemade bone-broth
1 tablespoon turmeric
2 tablespoons Himalayan Pink Salt
6 cloves, whole
1 teaspoon ground ginger
4 cups organic frozen kale, chopped
6 carrots, chopped
Chicken deboned (from a whole chicken)
1 cup barley, soaked overnight (to make this gluten-free use organic brown rice, millet, or quinoa)
Directions:
Place bone broth, water, and all ingredients in a pressure cooker.
Cook on high for 20-25 minutes.
Turn off heat. Allow pressure to release before opening the pot.
Serve warm.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
With spring break around the corner, many people are planning exciting vacations. Whether it’s a road trip with the siblings or a family trip afar, you can still enjoy your time while keeping your health in check. Below are a few tips I share with my clients to stay on track, even while traveling.
Plan Ahead
Planning ahead is not as complicated as it sounds. Yes, you may perceive that turning the car into a drive-thru is much easier than planning a healthy meal, but the effect on your physical and mental health would differ drastically. Simply plan out the family snacks and meals and look for options along the roadway. If you are visiting family in another state or country, get their assistance in familiarizing yourself with the area. They may direct you to a supermarket, farmer’s market, or even a restaurant with healthy options. Planning ahead would also entail simple preparations, like packing snacks to keep you going.
Pack suitable snacks
Unfortunately, the majority of packaged snacks come along with many ingredients that result in negative health consequences. I recommend you purchase organic dried fruit, raw nuts, nut butters, organic oatmeal, and other organic and non-GMO verified snacks. If you’re taking a road trip, purchase some celery, carrots, broccoli, and your other favorite vegetables. Place them in a cooler, and snack on them when hunger kicks in. Celery and carrots go great with nut butters, boosting the protein and healthy fats of your snack. If you’re traveling, stick with options like nuts, clean ingredient snack bars, and oatmeal. Once you reach your destination, find a nearby supermarket that is suitable to grab fruits and vegetables and other healthy alternatives of your choice.
Do some research
I know what you’re thinking: “it’s a vacation, I don’t have time for homework!” The fact of the matter is; you’ll thank yourself while traveling for taking a few minutes to do this. Simply research healthy restaurant choices, grocery stores like Whole Foods, and even a park (if weather appropriate) nearby your destination. Check (and confirm) if your hotel has a fitness center, or look for a botanical garden, park, or trail. If appropriate to your vacation, look for adventurous outdoor activities that involve physical movement. Atop that, look for close by restaurants that may suite your eating habits. The majority of restaurants have wonderful websites with detailed menus. Research your travel destination and see what restaurants are in your area. Try avoiding fast food by all means. Worst case scenario, if that’s your only option; opt for a salad without their dressing, croutons, or cheese. I know, you might as well walk into a nearby grocery store and purchase some lettuce. It might sound like a joke, but why not? Add in some tomatoes, cucumbers, avocados, and red onions, and you’ve just made yourself a salad. If you have a kitchen in your hotel, why not cook up a quick meal? Quinoa with vegetables is fairly easy and quick to make. It’s high in protein and fiber, and will grant you satiety, along with a boost of nutrients. If you prefer not to cook, again, search for a restaurant with better options.
Relax
Your family went to that upmarket restaurant, ordered some scrumptious food items, and you broke your food rules. Don’t ponder over it! Many times my clients claim one slip up or “cheat meal” causes them to go off track completely. Don’t let that be the case. Enjoy the meal, don’t regret it (as it truly does not help in any way), and move on to making a better choice next meal. Especially while on vacation, many of my clients frankly tell me that they enjoy meals with family and friends, and prefer to eat with the group. That is completely fine, and once you return home try to get back on track with your wonderful and healthy habits.
Try these tips, whether during spring break or another vacation penciled in your calendar soon. Observe the difference it makes to plan ahead and be prepared. Most importantly, enjoy the quality time with your family and friends, as that’s the most significant part of all.
Editor’s note:Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
By Noor H. Salem, Certified Integrative Nutrition Health Coach
When you walk into the average supermarket today, you’re most likely going to run into 40 or 50 options of bread. Every bag is screaming its own marketing tactic, to assure you it’s the best for your health. Unfortunately, the majority of store-bought bread is nowhere near natural anymore. They are full of bleached flours, high fructose corn syrup, dough conditioners, preservatives, and genetically modified oils to keep them soft, fluffy, and shelf stable. Bread does not require three dozen ingredients, nor does it require preservatives to make it tasteful. Instead, try this easy and scrumptious homemade bread recipe, which I accredit to my dear mother. Once you recognize what you put in bread at home, you’ll cease from purchasing store bought bread.
You want to ensure you’re only purchasing unbleached flour, to avoid the negative health affects that come with the bleached version. This recipe can easily be made gluten-free by swapping the organic flour for a gluten-free version. Please make sure your gluten-free flour is organic and non-GMO verified, otherwise you may run across some genetically modified ingredients.
The seeds in this bread all come along with astonishing health benefits, including but not limited to: protein, omega-3 fatty acids, essential minerals, and fiber. Chia seeds are extremely high in protein, calcium, antioxidants, magnesium, phosphorous, and B vitamins. They are high in good quality protein and contain a good balance of essential amino acids. The percentage of calcium and phosphorous makes them a wonderful food to strengthen your bones. Sesame seeds are high in copper, calcium, and magnesium. They should be more than just garnish on your food! They are very beneficial for those who suffer from joint pain, particularly arthritis. Due to their high levels of zinc, they aid in building stronger bones as well. Flax seeds are a wonderful source of omega-3 fatty acids, which many people are deficient in. They are also high in fiber, antioxidants, and magnesium. They have been proven to fight against heart disease, diabetes, cancer, and stroke. There is no doubt these seeds are wonderful additions to your diet and I recommend my clients consume more of these super seeds often. The black seeds are one of my favorites and I’ve written about their benefits as well as holistic remedies in my book, Sunnah Superfoods. Black seeds help prevent a myriad of health issues and cure many more. I advise almost every one of my clients to add them to their meals habitually.
Try this mouthwatering bread recipe and then take a walk down the bread aisle at a supermarket and read some of the labels. You’re going to realize the ton of chemicals and preservatives are not only harmful to your health, but they’re not vital to enjoy appetizing bread.
Ingredients:
Dough:
1 cup warm water
3 teaspoons dry active yeast
1 pinch organic coconut palm sugar
4 cups organic unbleached flour or gluten-free all-purpose baking flour
1 organic pasture-raised egg
1 organic pasture-raised egg yolk
1 teaspoon Himalayan Pink Salt
Topping:
1 organic pasture-raised egg, beaten
3 tablespoons organic whole sesame seeds
2 tablespoons whole black seeds
2 tablespoons organic whole flax seeds
2 tablespoons organic chia seeds
Directions:
Preheat the oven to 375 degrees Fahrenheit.
Place the warm water in a cup with the yeast and sugar. Allow it to sit for several minutes.
Place all the dough ingredients (including water/yeast) in your food processor, and pulse until dough-like texture forms. It shouldn’t take too long.
Transfer the dough to a glass bowl and allow to sit for 20-30 minutes, or until it rises.
Meanwhile, beat the egg (for topping) in a small bowl. Mix all of the seeds in a separate glass bowl. Set aside.
When the dough rises, transfer it to your loaf pans (this should make more than 2).
Brush the top of the loaves with the beaten egg. Sprinkle with the seed mixture.
Bake for 30-35 minutes or until golden brown. Serve warm. Refrigerate any leftovers for optimum freshness.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
By Noor H. Salem, Certified Integrative Nutrition Health Coach
They say breakfast is the most important meal of the day. There’s no doubt it’s important to provide your body with energy, but the type of food you eat can very much impact your day-long energy and mood. Today, the majority of people consume breakfast cereals, sugary frozen waffles, and instant oats for breakfast. It may be much easier and convenient to dump cereal and milk in a bowl, but you must be aware of what you’re feeding your family.
That box of colorful cereal swimming in sugar, chemicals, and preservatives is not the best thing to eat early morning, let alone feed a child. It especially concerns me when parents feed their children colorful breakfast cereal, and then question why the child cannot concentrate in school. Food dyes such as yellow 6, red 40, blue 2 and green 3 are in no way, shape, or form, natural. They are literally food dyes; think paint in the art classroom! They have been linked to hyperactivity in children- this answers why many children are unable to focus in school. The majority of kids’ cereals are advertised as being good sources of fiber, vitamins, or minerals. The problem is the majority of these nutrients are synthetic and fortified. Atop that, these cereals are extremely high in sugar or even worse, high fructose corn syrup. That’s aside the concern of the genetically modified ingredients and the harmful additives found in many popular breakfast items.
Unless you are purchasing cereal that is certified organic and with the non-GMO verified label, you are most likely consuming some genetically engineered ingredients. The majority of cereals contain corn or corn meal as one of the first few ingredients. Many others contain soy, another crop that is most likely genetically modified. Genetically modified food has been linked to cancer, autoimmune disease, infertility, allergies, reproductive disorders, and autism. If you really love cereal, and can’t imagine going by your day without it, don’t despair. Simply look for the USDA Organic label, or the non-GMO Verified label on the box.
TBHQ is a chemical with the name that sounds like a science experiment: Tertiary butyl hydroquinone. Unfortunately, TBHQ is found in food items you may have sitting in your kitchen pantry at the moment. TBHQ may be found in fast food, cereals, frozen meals, or snacks, such as crackers. It’s usually added to foods with iron to avoid discoloration, change in taste, and to prevent rancidity. Some studies found that this additive has increased the risk of tumors, kidney enlargements, and hyperactivity. The National Library of Medicine claims that TBHQ has been reported to cause some instances of vision disturbance. By all means, an additive such as TBHQ is much better out of your kitchen and body!
Other wonderful alternatives to feed the kids and adults alike would be homemade smoothies, steel cut oats with berries, or eggs. Eggs are a wonderful source of protein, and grant satiety. Scramble in some organic spinach and other veggies of your choice for a boost of fiber, vitamins, and minerals to start your day. When purchasing oatmeal, do avoid the instant oats that happen to be already flavored. They will most likely contain sweeteners and additives that are not necessary to give it delightful flavor. Instead, purchase oats and add in berries, organic honey, or spices of your preference. You’ll instantly recognize that you’re able to whip up a tasteful bowl of oats without buying them premade.
Breakfast is definitely an essential meal of the day, and starting your day with a balanced meal will ensure you have more energy. Next time you’re in the breakfast food and cereal aisle, instead of being deceived by the marketing claims on the front of the package, turn over the box and read the ingredients. You want to be cautious of what you’re bringing home and feeding your family and reading the label is a step towards better health.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
By Noor H. Salem, Certified Integrative Nutrition Health Coach
Avocados are perceived as a high-fat food, but the fact of the matter is they do not lead to weight-gain or obesity. Many people are afraid of eating fat; they worry that since it is high in fat content, it will lead to weight gain. Fortunately, this is not the case, with avocados, extra virgin olive oil, organic butter, almond butter, organic coconut oil, nuts, or seeds.
Let’s go back to the basics: there are good fats and bad fats. If you are fearful to reach for the olive oil because it’s a complete fat, let me assure you that your concerns are unjustified. Extra virgin olive oil is one of the healthiest fats in the world and it happens to be a food eaten by the prophet (peace be upon him). In fact, in many traditions, the prophet advised we eat olives and use of its oils. Today, modern studies prove the numerous health benefits in olives and olive oil, which I cover precisely in my book. Unhealthy fats would include but are not limited to hydrogenated oils (trans fat), butter-replacement spreads, fried sweets, deep fried potato chips, and so forth.
I have seen numerous clients reach their ideal weight goals by eating healthy fats and more importantly, without feeling hungry or deprived whatsoever. Why? It’s due to the fact that healthy fats from sources like raw nuts or seeds, extra virgin olive oil, fatty fish, grass-fed butter, avocados, nut butters, and organic coconut oil amongst many others do not only provide slow absorption and satiety, but they also contain polyunsaturated and monounsaturated fatty acids. These healthy fats curb your cravings, keep you full longer, have cardiovascular benefits, have vital antioxidants and nutrients, allow you to better absorb nutrients, are great for your memory, and have anti-inflammatory benefits. These are just some of the benefits coming from these wonderful, whole food sources that taste great too. The recipe below contains both avocados and extra virgin olive oil, providing you with these wonderful benefits.
Anyone who has read my book, Sunnah Superfoods, can attest to how often I use avocados in my recipes. It’s no coincidence that they carry a myriad of health benefits, too. Avocados contain polyunsaturated and monounsaturated fatty acids. They have many heart health benefits, cognitive health benefits, and best of all they taste great.
Move aside the myth of avocados being a fattening food and try this delicious recipe. This guacamole will provide you with satiety, healthy fats, fiber, vitamin C, and much more. The onion provides a wonderful taste, along with folate, copper, and potassium. Onions are a natural antibiotic, so consuming them more often will strengthen your immune system. They prevent bacterial infections and lower blood pressure. This dip is extremely high in vitamin C, due to the lemons and limes. I enjoy keeping the pulp in the lemon and lime juice, as they carry unique health benefits, and great taste, too. Aside generating the scrumptious taste, the spices I’ve included carry anti-inflammatory properties, selenium, and magnesium. I’ve discussed pink salt on numerous occasions, but to summarize: try using it or unrefined Celtic salt, as they are the natural form of salt. I advise that you avoid refined and bleached salt as much as possible. The avocados and olive oil provide satiety, wonderful taste, and creaminess to a unique guacamole version.
Ingredients:
6 large ripe avocados (peel and remove core)
1 red onion, peeled
2 tablespoons extra virgin olive oil
1/4 cup lemon juice, freshly squeezed (with pulp)
¼ cup lime juice, freshly squeezed (with pulp)
1 teaspoon Himalayan Pink Salt
1 teaspoon turmeric, ground
1 teaspoon mustard seed, ground
1 teaspoon rosemary, ground
2 tomatoes, chopped
1 bunch cilantro, chopped
Directions:
Place all the ingredients except the tomatoes and cilantro in a high speed blender. Pulse until smooth.
Stir in the tomatoes and cilantro; garnish with a bit of both.
Best if served chilled.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
Quinoa is a wonderful high protein grain. Quinoa is one of those foods you can incorporate into almost anything. Atop that, it comes along with a myriad of health benefits. For those with gluten intolerance or celiac disease, quinoa may become your favorite grain alternative in the kitchen. Again, the best thing about quinoa is that it has a very subtle taste, so it’ll work well with whatever you incorporate it with. You may use it in dessert, for breakfast as a porridge, or with vegetables for a high protein dinner. Aside from being high in protein amino acids, quinoa is very high in dietary fiber. It comes along with a wonderful dose of B vitamins, iron, and magnesium. For those who are anemic or have low blood iron, quinoa is a wonderful food to add to your diet.
This is one of the easiest recipes in my book, Sunnah Superfoods. If you’re on a busy schedule and need to prepare dinner quickly, this is a great option to choose. It works great as a packed meal for lunch and tastes great next day. You can swap out the peas and carrots for any vegetable of your choice. The spices may be alternated as well, but be sure to add enough spices to cover up its bland taste.
This is a good non-meat protein meal. However, if you’re a huge fan of meat, you can add grass-fed organic ground beef or lamb. This recipe has the right combination of protein, vegetables, healthy fat, and taste.
Ingredients:
2 cups quinoa, red or white
3 cups frozen peas and carrots
1 ½ tablespoon Himalayan Pink Salt
1 teaspoon ground mustard seed
1 teaspoon ground ginger
1 teaspoon garlic powder, ground
1/8 cup lemon juice, freshly squeezed
1/8 cup extra virgin olive oil
1 teaspoon organic apple cider vinegar
Handful fresh baby arugula, for garnish
Directions:
Rinse the quinoa well. Place in a cooking pot with 6 cups of water. Cook covered on high heat for about 5-7 minutes.
Add in peas and carrots; stir. Allow to cook uncovered for another 7 minutes.
In a mixing bowl, add the remaining ingredients except arugula. Mix well.
Once quinoa and vegetables are tender, transfer to a serving dish. Drizzle with the dressing. Mix lightly. Garnish with arugula.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.
