How I Manage my Diet

One of the most common questions that I get from people – whether in person or online – is how I manage to live around my dietary restrictions.  Granted, the limitations can seem insurmountable.   What I currently refrain from is the following: All Grains, Dairy, Refined Sugar, Gluten and Soy.   While listing this, I have to check it multiple times to ensure that I have indeed covered it all.  I think the first few weeks of me knowing that I had to change the way I eat was filled with helplessness and panic.  Used to eating (and loving) rice, that was and is the most difficult part of it all.  A fortunate thing, however, is where Allah has placed me and how He has given me ease in regards to having access to suitable substitutes and nutritious alternatives.  In the case of rice, there is not really a substitute, but in the presence of everything else, rice seems just a small little thing to ignore.

That is a crucial way of looking at a healthy way of life – to look at inclusions rather than exclusions.  In fact, when you do begin to notice the inclusions, it becomes harder to ignore the variety of things you have not been paying attention to.  There is a plethora of nutritious items that deserves their moment in your life that is often ignored in a traditional diet.  When looking to take the direction of loving your body and mind more, take a minute to list your “why” and post it somewhere visible.  My “why” was my constant struggle for energy in Hashimoto’s and it really did not have to be written down.  But for you, it may be something that you need to be reminded of often as you may be faced with tempting challenges more often than I have been.

The Dreaded Greens

One of the pivotal changes in the way I eat has been inclusion of more vegetables.  Although some tout the benefits of a plant-based diet, I myself am not on that boat yet.  I actually tried it a while ago for a week or two and did not feel good at all.  Returning to a carnivorous diet helped me regain control of my health.  In fact, I am low in iron significantly, and one of the prescribed “medicine” for me is to eat red meat every week for three months.  So, at this time, going vegetarian or vegan is not a direction that I am looking for but I am working on including significantly more vegetables and fruits in my diet.  One of the most useful lessons I learned from my recent Functional Medicine Practitioner visit was how to include them into my daily life.  She provided me with the Food Chart (see file below) which lists a descriptive list of fruits and vegetables into color coded categories and instructed me to include all of the colors every day while diversifying what I eat from each category to ensure that I do not eat the same thing over and over.  While I am still working on being comfortable with this chart, it has made eating vegetables a thousand times easier.

My Method to Tackle the Greens

My most favorite way to add more greens is to grab 3-4 different veggies from the fridge and load them into several trays.  Drizzle them with avocado oil as well as the desired spices (like salt, pepper, cumin, paprika, chili powder, turmeric and anything really), and stick them into the oven at 400-450 degrees Fahrenheit for 40-45 minutes.  For squashes, I love to pan roast them by adding oil onto a cast iron skillet (the only ones in my household), flavor it with some onions or garlic or chili flakes (combination of any or all), add in the cubed squash with some herbs and spices while coating it in the oil, and letting it cook covered over gentle heat until everything is softened.  Another way to included some healthy and nutrition dense options is by having coriander-mint chutney, pico de gallo, or chimmichurri sauce to drizzle over whatever it tastes good with. Chances are, it will taste good with something.  What I love about them is that I can make a big batch and freeze them in smaller portions to last me for another week or two. Another way is to have sauerkraut, kimchi, or any other fermented vegetable which adds a sour bite to every meal. I will add as many as I can to each meal. This way of planning allows me to have prepared side dishes that can accompany any main course for 3-4 days.  I find that it is much easier for me to consume vegetables this way and my body reacts much better to having that nutrition than without.

Plan the Snacks

Secondly, a major thing to pay attention to is what you are using to substitute your unhealthy habits.  If anyone was to ask that question in an audience, I will have to raise my hands because I am guilty of making less-than-ideal choices more often than they should be made.  For instance, if you are a fan of Ruffles or Cheetos or any of those bagged monstrosities, then you may consider a healthier alternative.  For me, my addiction was Doritoes and it was substituted with Plantain Chips.  Although that is definitely a much better choice, those chips should still be eaten in moderation.  The snacks is where most of us tend to fail.  When you are planning your meals, be sure to include plenty of snacks throughout the week with two to three options for every day.  Some of my favorite healthy snacks are: Energy bites (check out this selection), apple with almond butter, a bowl of fruits, a small piece of Eating Evolved or Hu Kitchen chocolate, healthy treats like this brownie or these brownie muffins (I have a huge sweet tooth that craves for chocolate), a warm cup of matcha with collagen, or a balanced smoothie.

Main Proteins

Although it does not have to be the case for everyone, I find it much easier to think of my plate as a main dish and vegetables. The vegetables are more often than not separately prepared than the main dish.  The star of the show can be lentils like this one, chickpeas, grilled steak or chicken, lamb (this recipe is so easy and delicious), whole roasted chicken, seafood (fish tacos with any of the salsas or chutneys are a staple in our home), or a pasta dish with Eat Banza or Explore Cuisine, eggs, to name the most common one I prepare in our home. If you can have grains, then quinoa, amaranth, brown rice and similar things are great additions.  If I can have one of these in addition to the vegetables, the meal is complete and I feel satisfied.

Healthy Substitutes

When it comes to things like mayonnaise and similar condiments, a healthy substitute can make a big difference.  What I would urge you to do is stop reading the front of labels with catchy marketing phrases like “low fat,” “low sugar,” “high protein” etc etc, and turn the label over to see the ingredients.  The rule? Fewer quality ingredients are much better than anything else.  Here are some things to look for:  Look for items without any added sugars like fructose, cane sugar, or anything remotely sounding like it, avoid items that have ingredients difficult to pronounce, and prefer a shorter list ideally of 1-5 items depending on what you are purchasing.  It is much easier to find these under the title of “whole30” or “paleo”.   My favorite company for mayonnaise, ketchup and salad dressing is Primal Kitchen and PaleoChef‘s Sriracha Sauce is such a better option.  I don’t really have a lot of brand recommendations here as I rarely use things like salad dressing and mayonnaise in my cooking, although I am obsessed with the sriracha sauce.  When it comes to treats to munch on, I like to have plantain chips on hand (watch out for hidden sugars etc in ingredients, it should only have plantains), and Siete chips for that crunch as a special time to catch up and reconnect with my husband. Also, as I mentioned tacos previously, these tortillas are my most preferred ones (if you can make them yourself, that is even better. Just avoid white flours and choose healthy ingredients).

The main thing to consider is seeing your body as a trust from Allah.  Quite literally, we only have one and if it fails on us, then we are basically a loss cause.  It is important to take care of ourselves from all perspectives – the mind, the body, and the spirit.  Care for the mind by filling it with beneficial knowledge and thoughts of gratitude, care for the body by filling it with halal and beneficial foods, and care for the spirit by giving it closeness to Allah to the best of your ability.  All three of these work together and effect each other, so pay close attention to each.  Insha’Allah with all of this we will figure out this maze of life, live it out the best way we can, and enjoy the fruits of our labor in the life to come.

-S