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I maked hard things today! ⠀ ⠀ I was able to spend sometime in the kitchen today and I loved it. I made ka’ak or ma’amoul which are semolina and flour based cookies that are stuffed with dates, crushed pistachios, or crushed walnuts. These are commonly made around Eid time (a few weeks ago) and my mom usually makes a big batch for all of us. She wasn’t able to this year but I was still craving it so I asked her for the recipe and gave it a go using moon cake stamps which are life-changers compared to the traditional way we make it. ⠀ ⠀ What are some of your family traditions for the holidays?⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. Thank you mama for always sharing your awesome recipes. ♥️ (at Champaign, Illinois) https://www.instagram.com/p/BzG6_2sFHm9/?igshid=f32fw5x664xe

Artistic water shot for the gram today. #nationalhydrationday ⠀⠀ ⠀⠀ Real talk friends - drinking enough water has been tough for me. Life is just moving ultra fast and I haven’t kept up from a personal care perspective. Slowly trying to get back into the swing of things like being intentional about my water intake. ⠀⠀ ⠀⠀ A lot of us are probably under hydrated - I don’t want to say dehydrated but could use some more water. The easiest way to tell if you’re drinking enough is by the color of your urine. Aim for a pale yellow. Check out my story for a helpful infographic. ⠀⠀ ⠀⠀ Aim for around 6-8 glasses of water and use your urine color as a further guide. If it’s still dark, then you may need some more water. ⠀⠀ ⠀⠀ How much water have you had so far?⠀⠀ ⠀⠀ Warmly,⠀⠀ Dua RDN PS. I was picking up a food order at Ambar India and the guy that took my order was kind enough to ask me if I could use a glass of water. It made my day for some reason. 😊 (at Ambar India) https://www.instagram.com/p/BzEVWBqlEkn/?igshid=10gc796vfw23n

#nationalhydrationday

Although the sun sets on the last night of Ramadan,⠀ We pray it’s blessings go on and on...⠀ ⠀ —⠀ ⠀ Eid Mubarak friends! I pray your worship was accepted and that you have a wonderful Eid. ⠀ ⠀ My #1 tip as we enter the non-fasting world is to be mindful with your eating. Your habits will take a few days to rebalance but just remember to be present when you do choose to eat. ⠀ ⠀ Warmly,⠀ Dua RDN (at Champaign, Illinois) https://www.instagram.com/p/ByS1aValSK6/?igshid=1xmgebdqfonj1

Assalamualikum friends,⠀ ⠀ I spent a few days in Scottsdale, AZ attending the Today’s Dietitian Symposium which I had received a scholarship to attend! Something happened while I was there and I wanted to share with you all. It’s really had me thinking. ⠀ ⠀ I needed a pain reliever and asked on a group with some dietitians that I knew there. One of them said she has Advil and I met up with her to grab it. She pulls out her pill bottle and it’s a quick release gel capsule which means it has gelatin which means it’s not halal for me and I can’t have it. ⠀ ⠀ I could have told her and she’s the sweetest and wouldn’t have thought anything of it but instead, I took the pill from her only to toss it later (sorry @the.hormone.dietitian for wasting it). I share this because I think this happens more often than we care to admit. We choose the easy way out, we choose to shrink back instead of being vocal and advocating for ourselves. Or we’re tired of it. I had already spent time telling individuals I can’t have the martini, I’m fasting so I can’t eat anything, I only eat zabiha meat so I can’t keep the beef jerky. ⠀ ⠀ I share this because I genuinely believe we need to always advocate for ourselves, whether in the professional setting or with friends or with family or in our schools and/or especially with our health professionals.⠀ ⠀ At work and school advocate for time and a place to pray. Ask for Eid off and for it to be recognized (if other holidays are). And when it comes to your health professionals - you have to be your own advocate, ⠀ whether you are Muslim or not. Speak about your concerns with opposite gender providers or certain treatment options and medications that you are less comfortable with. Share what’s important to you. ⠀ ⠀ A compassionate healthcare provider will make your concerns a priority. This is important for everyone whether Muslim or not. It’s sometimes easier to melt into the background but advocating for yourself paves the way forward for you and others like you. ⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. Have you ever been in a situation where you “went with the flow” or chose to be silent because you didn’t want to stick out like a sore thumb? (at Champaign, Illinois) https://www.instagram.com/p/BxxPIZJFQLu/?igshid=1vbkamb3oimwm

Assalamualikum friends,⠀ ⠀ Which side are you on when it comes to suhoor?⠀ ⠀ 🙌 Hands up if your reality is “grab whatever you find while trying not to wake up too much” 😅⠀ ⠀ Real talk - my suhoor yesterday was a chocolate covered strawberry, two leftover wings, and half a protein smoothie my husband so graciously made us. Oh and 1.5 cups water. ⠀ ⠀ That being said - my bowl on the left is an excellent suhoor option for those able to put it together (it seriously takes 2 minutes). I’m aiming for it tomorrow. ⠀ ⠀ My #1 tip for suhoor is to plan! Know what you’re going to eat so you don’t have to think! ⠀ ⠀ Suhoor bowl:⠀ ⠀ - 2/3 cup vanilla Greek yogurt⠀ - 1 tablespoon flaxseeds⠀ - 1 tablespoon chia seeds⠀ - 1/4 cup nuts of choice ⠀ - fruit⠀ ⠀ This bowl has about 17-20g of protein depending on the yogurt and nuts you use, 7g of fiber, a healthy dose of good fats, and a fruit (or vegetable). All components of a filling suhoor. I would couple it with 2 cups water (if you can). ⠀ ⠀ Don’t be too hard on yourself if you struggle with suhoor. The Prophet (pbuh) encourages suhoor saying there is barakah (blessings) in it, so just getting up and some water and dates will hopefully get you some of those blessings too. ⠀ ⠀ I pray you are reaping the rewards and benefits of this month! ⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. Feel free to share your most random suhoor combo! (at Champaign, Illinois) https://www.instagram.com/p/BxfHBXXFk1X/?utm_source=ig_tumblr_share&igshid=1hcxcpt1jb729

Assalamualikum friends,⠀ ⠀ The blessed month and visitor, Ramadan, is here! Ramadan Mubarak, Ramadan Kareem, and a Blessed Ramadan to all observing the month. I pray your fasting, prayers, and worship are accepted. ⠀ ⠀ For those of you that are pregnant or breastfeeding or elderly or physically weak or working through an eating disorder and are unable to fast, this month is still a blessed time for you! This month is still for you. Set your goals and trim out the inessential in your life in an attempt to grow closer to God. ⠀ ⠀ For those that are unaware of what Ramadan is, it is a month of fasting for Muslims. We abstain from food and yes not even water while the sun is up and can eat during the night hours. The goal is to increase in our God-consciousness and grow closer to our Creator. Our sleep and eating habits change drastically and we may seem a bit out of it sometimes but there is a spiritual lightness that makes the month all worth it. ⠀ ⠀ One of my inessentials that I am trimming down on is social media. I’ll be popping in and out but am doing my best to stop the mindless scrolling that comes with popping in. 🤦🏻‍♀️⠀ ⠀ Enjoy the month all!⠀ ⠀ Warmly,⠀ Dua RDN (at Champaign, Illinois) https://www.instagram.com/p/BxIExBylyl3/?utm_source=ig_tumblr_share&igshid=enah755kq7vq

I interrupt my usual feed to share a bit of my heart. My [not so little] sister graduated yesterday from the James Madison College at Michigan State University. She’s the last of the Aldasouqi’s to get an MSU degree. ⠀ ⠀ I am so proud of this little one. ⠀ ⠀ When she was younger, she was my number one fan. She would work on community projects with me and help me practice my poetry before performances, she still has some of my poems memorized more than I do. I don’t think she thinks I’m the coolest in the world anymore, but maybe one day I can work my way back up there. 😅⠀ ⠀ It’s so crazy to see how much she’s grown. She can write papers on topics I don’t understand, debate policies I have no idea exist, and is always teaching me neat make up tricks. I can say with certainty, that I’ve become her #1 fan! Crazy how time turns the tables. ⠀ ⠀ I have no doubt that life will carry her to where she’s going to shine. I pray that God protects and preserves her. I pray she finds passion and joy! Ameen. ⠀ ⠀ With lots of love,⠀ Dua⠀ ⠀ PS. I’ve got a couple of Ramadan posts in the works but after that, I won’t be around as often for the rest of the month. (at East Lansing, Michigan) https://www.instagram.com/p/BxFgdeYF9Uu/?utm_source=ig_tumblr_share&igshid=19ufyvzxhc5js

Hello fellow RDNs,⠀ ⠀ I’ve been working hard to bring you the perfect Ramadan guide. It’s a quick 6 page guide to the Muslim month of fasting. ⠀ ⠀ The guide walks you through:⠀ ⠀ ✔️ What is Ramadan?⠀ ✔️ Why fast Ramadan?⠀ ✔️ Who fasts Ramadan?⠀ ✔️ Dietary changes in Ramadan⠀ ✔️Your role as an RDN⠀ ✔️ Special considerations (for RDNs)⠀ ⠀ In Ramadan, observing Muslims will fast from food and drink (including oral medications) from sunup until sundown for an entire month. This means that as RDNs we may have to adjust our usual approach to MNT or wellness with our clients. This guide provides examples of circumstances where this may be necessary and how to best support clients observing the month. ⠀ ⠀ The guide is available on RD2RD for a quick $5 (direct link in bio and here http://bit.ly/2LhL4y3). ⠀ ⠀ Swipe right for a preview of the guide and a review from one of my fav RDNs, @the.hormone.dietitian. If you could also share this with dietitians that you think may benefit, that would be very appreciated. ♥️⠀ ⠀ Warmly, ⠀ Dua RDN (at Champaign, Illinois) https://www.instagram.com/p/Bw7Hc2xl2hN/?utm_source=ig_tumblr_share&igshid=1s208wasyb0px

Assalamualikum friends,⠀ ⠀ Have you ever experienced that deep sweet craving in Ramadan? Chances are, you answered yes to this question because you are human! ⠀ ⠀ So, what is it with these cravings? Are you addicted to sugar? Should we give into them? Should we ignore them? ⠀ ⠀ I know these are a lot of questions but honestly, the answer is not too complicated. In my experience, it’s two-fold. ⠀ ⠀ 1️⃣ The cravings are caused partly by a physiological reaction to restriction and “starvation”. Some think the sugar cravings indicate that it is addictive but the research doesn’t have me convinced of that yet. More likely, we are in need of food and since sugar is the primary energy source of the brain and body, we crave the rich foods. ⠀ ⠀ 2️⃣ And there’s the psychological and emotional factors. Ramadan is a time full of traditions for many of us and oftentimes these circulate around food. Qatayef and kanafa for some of my Arabs, maybe gulab jamon and kheer for those from the Asian sub-continent and I’m sure others have their own sweet traditions. I know for my family, we ONLY make qatayef in Ramadan, we even translate them into Ramadan Pancakes!⠀ ⠀ So, should we just give into these cravings? ⠀ ⠀ You probably know I’m not a fan of restriction BUT my response to this one is nuanced. Ramadan fasting can really throw a few things off in our bodies, so it’s not a simple yes or no question. ⠀ ⠀ I go into the above in-depth plus have some great tips for you all in my latest blog post: “Sugar Cravings in Ramadan Explained” (link is in bio and here ➡️ http://bit.ly/2GKYoXA). Sorry to leave you hanging here! 🤷🏻‍♀️⠀ ⠀ I hope you find it helpful, friends. What are some of your Ramadan traditions if you’re observing the month?⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. These cookies were made by our niece and they are the best chocolate chip cookies I have ever had. Recipe from @handletheheat (just look for “Ultimate Chewy Chocolate Chip Cookies” on her blog) and make sure you actually let the dough sit overnight in the fridge. (at Champaign, Illinois) https://www.instagram.com/p/BwwxvrFFSRD/?utm_source=ig_tumblr_share&igshid=166b4i7vlr5eo

The cheesecake recipe is coming at ya my friends. This cheesecake is a no bake so it won’t be exactly cheesecake texture. That being said it’s still delicious and a great desert option. ⠀ ⠀ In my opinion, the fruit topping is necessary and that is included in the recipe as well. ⠀ ⠀ Link in bio (and here ➡️ http://bit.ly/2IEZeYf). I hope you enjoy it, friends. ⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. While on my blog, be sure to check out my Ramadan Pro Tips post on Caffiene, Headaches, and Ramadan. The month is officially 2 weeks away! (at Champaign, Illinois) https://www.instagram.com/p/BwkAS6OFVF-/?utm_source=ig_tumblr_share&igshid=1xzx3pzrzgpxh

Me on Chopped: “Chefs today I have prepared for you an “Egg Poisson” [fish in french] with a sweet potato base and of course avocado. I saw the basket ingredient halal @midamarhalal turkey bacon, and knew it would be perfect for texture and as the tail on the poisson”⠀ Me on the side cam: “I overcooked the sweet potato in the microwave but I hope they appreciate the bacon tail and don’t chop me”⠀ ⠀ 😅⠀ ⠀ —⠀ ⠀ Real talk though, friends. What are some of your fav halal products? This is completely unsponsored but here are some of my fav halal products. ⠀ ⠀ - @cravehalal is not exactly a product but this app has been great for finding halal restaurants. I initially didn’t want to make the change from the Zabihah app but it was just lagging behind. I do tend to use both sometimes though, as the Zabihah app lets you put in an exact address to search around rather than just one city. ⠀ - @saffronroad carries a wide variety of products from broths to snacks to frozen meals! My fav at this time is their crunchy chickpea snacks. Some of their products can be found on the shelves of popular retailers. ⠀ - Salwa: Popcorn chicken and chicken nuggets, need I say more. They also carry other frozen products. Often found in Muslim stores. ⠀ - @crescentfoods is filling a huge gap by providing cage free chicken and beef products at large non-ethnic/non-Muslim retailers. They also have some freezer goodies coming out soon. I know sometimes Walmart or Restaurant Depot carry their products (visit their website to find a location near you). ⠀ - @midamarhalal is bringing halal to you! They offer a wide variety of meats that can be shipped to your door in cold packaging. ⠀ ⠀ I’m always on the lookout for halal products that make life a bit easier so I’d love to learn about your favorites and what’s new on the market?⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. Check out my story for some of my fav Muslim accounts and apps as well! (at Champaign, Illinois) https://www.instagram.com/p/BwcT_kwFSwv/?utm_source=ig_tumblr_share&igshid=1mq0m58nhfx2n

Assalamualikum and peace be upon you friends,⠀ ⠀ It’s here! Headaches, Caffeine, and Ramadan! I was really excited to find research on this very topic, it’s a little bare but still there. Fasting headaches are a thing and affect Muslims in Ramadan, Jews on Yum Kippur, and monks that practice some kind of fasting. They are also an issue when individuals fast before surgery. ⠀ ⠀ They are especially common in the first few days of Ramadan as the body adapts to the change in sleep and eating. I couldn’t get all the information in an Instagram post so I have an awesome blog post for you all. It covers possible reasons why individuals may get a fasting headache and also some tips to try and avoid it. ⠀ ⠀ Link is in bio (and here ➡️ http://bit.ly/2vaKkA8). I hope you find it helpful! ⠀ ⠀ Have you experienced the fasting headache? Was there something in particular that helped?⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. If you found this helpful, please do share it with your followers, friends, and family! Thank you!⠀ (at Champaign, Illinois) https://www.instagram.com/p/BwXX9hVlEZe/?utm_source=ig_tumblr_share&igshid=xtdgzmegittk

Assalamualikum (peace be upon you) friends,⠀ ⠀ There is some weird info floating around about fruit lately. Things like eat bananas only for lunch and not dinner or apples always before food and not after. ⠀ ⠀ Sometimes these random claims have half a grain of salt to them and sometimes they’re completely made up. What I do believe, though, is that for the vast majority of us - they don’t matter. ⠀ ⠀ Focus on the big picture and always go back to the basics:⠀ ⠀ ✔️ Are you practicing eating mindfully?⠀ ✔️Are you eating lots of fruits and veggies?⠀ ✔️ Are you drinking plenty of water?⠀ ✔️ Are you eating whole grains?⠀ ✔️ Are you varying your protein to include seafood, nuts, and vegetarian sources?⠀ ⠀ If you need help reaching and/or personalizing any of the above, then a dietitian can be really helpful! We are the nutrition experts after all. If you said yes to all of these questions and want to take your nutrition to the next level, that’s also where a dietitian comes in - to sift through what works best for YOU! Basically, dietitians can do it all. ⠀ ⠀ To celebrate my new name change, I am offering my friends and family discount on my 3-Month Package to the first FIVE individuals that DM or email ([email protected]) to sign up. You don’t have to be Muslim to take advantage of this discount. ⠀ ⠀ The package offers 3 months of nutrition support with up to 7 sessions (an initial consultation and up to 6 follow ups) along with text and email support. This normally runs for $225 but I am offering it to the first five of you for $175.⠀ ⠀ That’s less than $60/month to start improving your health for now and for the future. ⠀ ⠀ I look forward to working with you!⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. Do you prefer to eat apples whole on the core or sliced? (at Champaign, Illinois) https://www.instagram.com/p/BwR2dM6l87i/?utm_source=ig_tumblr_share&igshid=7l2plo5zrbss

Assalamualikum (peace be upon you) friends,⠀ ⠀ Did you know that coffee as a beverage was created [discovered?] by Muslims in the early 1500s? It was actually deemed haram (forbidden in Islamic law) by many jurists and scholars because it was thought to be an intoxicant, with bans on coffee implemented around 1511 in Makkah and 1539 in Cairo! ⠀ ⠀ Intoxicants like alcohol are not allowed in Islam and the mysterious effects of coffee were originally feared. This didn’t last long though and eventually coffee houses were opened up throughout Muslim lands and apparently they were the place to be. There was a second round of coffee suppression, this time related to politics plays because coffee houses were the place to be and discuss administrations! 😱⠀ ⠀ From there coffee spread!⠀ ⠀ In Arabic, it is called qahwah and that is the origin of the word cafe and coffee. It’s amazing to learn about what Muslims have given the world - you’re welcome for coffee my friends. 😅⠀ ⠀ Research is also showing us that coffee not only smells good but also may have health benefits like providing antioxidants and lowering risks of certain disease. That being said, it’s not for everyone for some coffee can cause stomach discomfort and interfere with sleep. Nutrition is always individualized my friends! ⠀ ⠀ So which one are you, friends? ⠀ ⠀ I think I’m at a C5 or D4, although F1 looks kind of like me too! If you go diagonally from A6 to F1 they kind of all look the same. 🤷🏻‍♀️⠀ ⠀ Warmly, ⠀ Dua RDN⠀ ⠀ PS. I’ll be talking about some #RamadanProTips and caffeine in my story (and saving to highlights) over the next couple of days, so keep an eye out for that. ⠀ ⠀ Photo credit @delish⠀ Reposted with @plannthat (at Champaign, Illinois) https://www.instagram.com/p/BwMuDMFFxtS/?utm_source=ig_tumblr_share&igshid=1ks6azr3gl7ws

#ramadanprotips

Peace be upon you, friends and welcome to my feed! You may have noticed that I’m going by a new name now: @amuslimdietitian⠀ ⠀ It’s still the same me, Dua RDN, but hey I’m Muslim, a student of knowledge, and a Dietitian! I already work with lots of Muslim clients, primarily those of Arab and South Asian descent. I help them navigate nutrition information while recognizing and incorporating the foods they love, their cultural practices, and religious preferences.⠀ ⠀ As a Muslim (and Arab married to a Pakistani) in America, my experience likely mirrors that of a lot of my followers. ⠀ ⠀ Muslims are a very diverse group of individuals brought together through faith and I can’t say I represent all of them but I do promise to work with you as an individual while recognizing the role your faith plays in your food, nutrition, and health decisions. ⠀ ⠀ I’m really excited for my name change and hope that everyone still sticks around for the journey.⠀ ⠀ Warmly,⠀ Dua RDN⠀ ⠀ PS. Ramadan is just around the corner and I will be doing a Q&A soon. Please share your questions either below or via DM. (at Champaign, Illinois) https://www.instagram.com/p/BwHuhmrlGKh/?utm_source=ig_tumblr_share&igshid=myq0ax7aumya

Hello my friends,⠀ ⠀ Vegetarian chili is one of the easiest dinners (and/or lunches) ever. I tried out an AWARD WINNING Vegan Chili recipe from @the.hormone.dietitian and it is seriously 💯. Chili is typically thought of as a cold-weather food but it’s just as enjoyable as the weather starts to warm up. You may want it closer to room temperature though, rather than piping hot. ⠀ ⠀ @the.hormone.dietitian chili veers a bit off course from a traditional chili because it has sweet potatoes, mushrooms and a grain in it but it makes it all the better!⠀ ⠀ Head in over to her website (Avocado Grove Nutrition - https://www.avocadogrovenutrition.com/) for the recipe (and while you’re at it lots of awesome hormone tips). ⠀ ⠀ I, of course, dua-ed it a bit 💁🏻‍♀️. ⠀ ⠀ ➡️ I added some garlic after sautéing the peppers/onions⠀ ➡️ I, also, switched the quinoa out for farro because my husband is not a fan of quinoa (and halved the amount of grain). ⠀ ➡️ I needed closer to 40 min of simmering to cook the potatoes through but I may have chopped them too big. ⠀ ⠀ I’m sure it would be perfect as is though, tbh. ⠀ ⠀ Would you make chili during the warm months or just keep it for the cold season?⠀ ⠀ Warmly,⠀ Dua RDN (at Champaign, Illinois) https://www.instagram.com/p/BwCr2TZl7Tf/?utm_source=ig_tumblr_share&igshid=d1hx9600clj9

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