Nutrition by Shurooq

As we gather to break our fast, the humble date stands as a symbol of nourishment and gratitude. Today, I am elevating this Sunnah with a contemporary, health-conscious spin, especially for those keen on blood sugar management during Ramadan. Introducing a delectable Iftar ensemble: dates artfully filled with low-salt and low-fat cheese (mozzarella/cottage), paired with the wholesome crunch of nuts (almonds/walnuts/pistachios) and the velvety smoothness of nut butter. This culinary twist not only honors our traditional practices, but is also backed by modern nutritional science. Based on findings in a study published in Nutrition and Metabolism (PMID: 16556307), i ncorporating protein and healthy fats with dates may assist in maintaining stable blood sugar levels. These carefully crafted stuffed dates encapsulate this wisdom, offering a symphony of flavors and textures, from the creamy subtlety of low-salt and low-fat cheese to the robust crunch of almonds, all harmonized by the ri

Embark on a culinary journey as we explore a recipe that's not just a treat to your taste buds but also a treasure trove of nutrients. This Nutty Date and Labneh Toast is perfect for Suhoor during Ramadan or as a revitalizing breakfast option. This dish harmonizes the hearty goodness of whole grains, the creamy delight of labneh, the natural sweetness of dates, and the satisfying crunch of almonds. Ingredients (serves 1): 2 slices of whole grain bread 4 tablespoons of low-fat labneh 6 dates, finely chopped 2 tablespoons of almonds, chopped A drizzle of honey (optional) A pinch of cinnamon (optional) Instructions: Toast Your Bread: Start with toasting the whole grain bread to your preferred level of crispiness. Whole grain bread is not just a source of complex carbohydrates but also rich in B vitamins, including niacin, thiamin, and B6, essential for energy metabolism. Spread the Labneh: Apply a generous layer of low-fat labneh on each toast slice. Labneh, a Middle Eastern yogurt,

Dive into the science behind weight regain and learn how our body's set point weight influences appetite, metabolism, and weight management. Do you ever feel frustrated when your hard-earned weight loss seems to vanish? Don't worry, you're not alone. But before you blame yourself, let's explore the science behind it. Our body operates on a principle known as set point weight—a sort of internal thermostat for weight regulation. This set point isn't set in stone; it can fluctuate based on various factors like genetics, lifestyle, and dieting habits. When we embark on a diet and restrict calories, we may experience short-term weight loss without altering our set point. In response, our body tries to compensate by increasing appetite and reducing basal metabolic rate. This makes it challenging to adhere to the restrictive diet and match the metabolic rate, ultimately leading to weight regain. (PMID:37276312) Essentially, our body fights back by increasing hunger hormone

Cutting out your favourite foods is one of the oldest strategies used in the diet book. It follows this idea of extremism that we never practice in other aspects of our life. Have you ever been told that, “Sleep is good for you, you should probably sleep all day” or “you are overworking yourself at that job, you should just stop working”? No, we instead know sleeping adequately (not too much nor too little) is the best option for optimal health. Same with working when it comes to work-life balance. So, why do we do this when it comes to nutrition? There is no reason to stop eating your favourite food unless you have allergies or a severe medical condition where your doctor/dietitian considers it lethal for you. Like in my case, I get anaphylactic allergic reaction (face blows up into a balloon) to seafood. You can enjoy your pizzas or burgers and still improve your health. And no, I am not paid by medical companies or the food industry. I just genuinely want you to improve your health

  People have been confused about carbohydrates since diets like ketogenic, paleo, and Atkins became popular. Since sugar is a type of carb, it instantly got demonised. So, when we say, “eat in moderation,” people hear, “Go ahead and load up on sugar.” But here’s the thing - this hatred of carbs often ignores their beneficial role in providing energy, meal satisfaction, and improved gut health. Carbohydrates come in different forms, and each one has its own purpose. One of the components, fiber, is like the MVP of carbs. Understanding their role and including them can really upgrade your diet quality. (PMID: 36172520) The ideal way to include carbohydrates is by sticking to whole grains, legumes, vegetables, and fruits. Now, this does not mean refined grains are bad for you, just that they are not as fulfilling as wholegrains. Adding in some extra veggies (fiber), beans (fiber & protein), or meat (protein) on the side can, for instance, improve satisfaction reducing chances of

  If you want to lose some pounds, cutting out certain foods might work, but it isn’t the healthiest way to do it. This makes some people think that avoiding certain foods like ‘carbs’ or ‘dairy’ is healthy or that they make you gain weight. But here’s the thing, if you usually eat those foods and then suddenly you stop, you will naturally be consuming fewer calories and hence, you may lose weight. For optimum health, it's best to eat a mix of different types of foods like grains, fruits, veggies, meat, beans, dairy, nuts, etc. This way you get all the nutrients your body needs. Remember, weight loss does not always equate to better health. Cutting out specific food groups only makes sense if you’ve got food allergies or a medical condition that requires it. Make sure to consult a doctor or dietitian before making such significant changes. Have you ever avoided eating something because you were afraid of gaining weight? Let me know in the comments!