Dua the Dietitian Tips
- Dua the Dietitian Blog
- Food and Fitness Information
- Meal Prep & Cooking
- Frequently Asked Questions (relating to nutrition)
PDF Resources
- Borg’s Scale of Perceived Exertion (coming soon)
- Breakfast On-the-Go Ideas
- The Hunger-Fullness Discovery Scale
- A Mindful Eating Exercise
Dua Guest Blogs
- The Mindful Eating Series | Part 4
- The Mindful Eating Series | Part 3
- The Mindful Eating Series | Part 2
- The Mindful Eating Series | Part 1
- The Pre-Dawn Meal: Ramadan Tips and Ideas
- Understanding Mindful Eating
- Nutrition Considerations in the Elderly
- Careers 101: Dietetics and Nutrition in the US
Helpful Websites
Facebook Posts
Hello & assalamualikum all,⠀
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I’ve been kind of MIA and will continue to be MIA but I made cool food and wanted to share. I had an empty jar of salsa con queso and wanted to be fancy and use it like we use up empty nut butter jars. I asked Instagram, Twitter and google for ideas. ⠀
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I found a savory cheesy oatmeal recipe and bam! It was perfection. ⠀
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- 1/2 cup oats⠀
- 1/2 cup milk⠀
- 1/2 cup Greek yogurt (tbh, I used plain yogurt bc didn’t have Greek and it’s a bit thin)⠀
- 1/4 teaspoon garlic powder or to taste ⠀
- a bit of dry or fresh chives ⠀
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Leave in jar overnight and top with fresh salsa. Enjoy cold or warm. ⠀
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Sahtain friends!⠀
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Warmly,⠀
Dua RDN⠀
I maked hard things today! ⠀
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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. ⠀
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What are some of your family traditions for the holidays?⠀
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Warmly,⠀
Dua RDN⠀
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PS. Thank you mama for always sharing your awesome recipes. ♥️
Artistic water shot for the gram today. #nationalhydrationday ⠀⠀
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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. ⠀⠀
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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. ⠀⠀
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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. ⠀⠀
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How much water have you had so far?⠀⠀
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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. 😊
Although the sun sets on the last night of Ramadan,⠀
We pray it’s blessings go on and on...⠀
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Eid Mubarak friends! I pray your worship was accepted and that you have a wonderful Eid. ⠀
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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. ⠀
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Warmly,⠀
Dua RDN
Assalamualikum friends,⠀
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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. ⠀
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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. ⠀
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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. ⠀
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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.⠀
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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. ⠀
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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. ⠀
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Warmly,⠀
Dua RDN⠀
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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?
Assalamualikum friends,⠀
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Which side are you on when it comes to suhoor?⠀
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🙌 Hands up if your reality is “grab whatever you find while trying not to wake up too much” 😅⠀
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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. ⠀
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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. ⠀
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My #1 tip for suhoor is to plan! Know what you’re going to eat so you don’t have to think! ⠀
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Suhoor bowl:⠀
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- 2/3 cup vanilla Greek yogurt⠀
- 1 tablespoon flaxseeds⠀
- 1 tablespoon chia seeds⠀
- 1/4 cup nuts of choice ⠀
- fruit⠀
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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). ⠀
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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. ⠀
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I pray you are reaping the rewards and benefits of this month! ⠀
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Warmly,⠀
Dua RDN⠀
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PS. Feel free to share your most random suhoor combo!
Assalamualikum friends,⠀
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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. ⠀
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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. ⠀
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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. ⠀
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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. 🤦🏻♀️⠀
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Enjoy the month all!⠀
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Warmly,⠀
Dua RDN
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. ⠀
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I am so proud of this little one. ⠀
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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. 😅⠀
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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. ⠀
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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. ⠀
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With lots of love,⠀
Dua⠀
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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.
Fellow RDNs! Check out this really easy guide to Ramadan and fasting. Just $5 and Ramadan is literally around the corner (starts on Monday in many cities).
In this 6-page guide, you will find details about the Muslim month of fasting.
✅What is Ramadan?
✅...
Assalamualikum friends,⠀
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Have you ever experienced that deep sweet craving in Ramadan? Chances are, you answered yes to this question because you are human! ⠀
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So, what is it with these cravings? Are you addicted to sugar? Should we give into them? Should we ignore them? ⠀
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I know these are a lot of questions but honestly, the answer is not too complicated. In my experience, it’s two-fold. ⠀
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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. ⠀
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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!⠀
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So, should we just give into these cravings? ⠀
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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. ⠀
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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 ➡️ bit.ly/2GKYoXA). Sorry to leave you hanging here! 🤷🏻♀️⠀
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I hope you find it helpful, friends. What are some of your Ramadan traditions if you’re observing the month?⠀
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Warmly,⠀
Dua RDN⠀
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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.
Assalamualikum and peace be upon you friends! Ramadan is about 10 days away. If you have some questions about the do’s and don’t of Ramadan, check out this webinar I did a couple of years ago.
Dua the Dietitian
Join me as we discuss Ramadan: Do's and Don'ts!
Thank you to everyone that joined live or watched after! In the live session I covered a brief intro into Ramadan, good pre-dawn meal tips, how to stay hydrated, when to work out, and general evening meal tips. If you have any other questions, please feel free to reach out.
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. ⠀
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In my opinion, the fruit topping is necessary and that is included in the recipe as well. ⠀
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Link in bio (and here ➡️ bit.ly/2IEZeYf). I hope you enjoy it, friends. ⠀
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Warmly,⠀
Dua RDN⠀
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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!
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, especially with the fruit compote! It's also a little tart because it has Greek yogurt and lemon juice. If you're not a fan of lemony cheesecake, you can decrease the lemon juice to 1.5 tablespoons. [ 298 more words ]
duardn.com/2019/04/22/recipe-no-bake-cheesecake-with-berry-topping/
[RECIPE] No Bake Cheesecake with Berry Topping
duardn.com
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, especiall...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”⠀
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😅⠀
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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. ⠀
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- @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. ⠀
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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?⠀
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Warmly,⠀
Dua RDN⠀
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PS. Check out my story for some of my fav Muslim accounts and apps as well!
Assalamualikum and peace be upon you friends,⠀
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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. ⠀
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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. ⠀
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Link is in bio (and here ➡️ bit.ly/2vaKkA8). I hope you find it helpful! ⠀
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Have you experienced the fasting headache? Was there something in particular that helped?⠀
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Warmly,⠀
Dua RDN⠀
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PS. If you found this helpful, please do share it with your followers, friends, and family! Thank you!⠀
Hello, assalamualaikum and peace be upon you my friends, The blessed month of Ramadan is almost upon us! I pray that Allah (swt), God, allows us to witness this month and make the most of it. For those that are not aware, Ramadan is the Muslim month of fasting. During this month, Muslims that are physically able will fast from food, drink, and physical intimacy during the day. [ 945 more words ]
duardn.com/2019/04/17/headaches-caffeine-and-ramadan/
Headaches, Caffeine, and Ramadan
duardn.com
Hello, assalamualaikum and peace be upon you my friends, The blessed month of Ramadan is almost upon us! I pray that Allah (swt), God, allows us to witness this month and make the most of it. For t…Assalamualikum (peace be upon you) friends,⠀
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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. ⠀
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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. ⠀
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Focus on the big picture and always go back to the basics:⠀
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✔️ 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?⠀
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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. ⠀
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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 (dua@duardn.com) to sign up. You don’t have to be Muslim to take advantage of this discount. ⠀
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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.⠀
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That’s less than $60/month to start improving your health for now and for the future. ⠀
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I look forward to working with you!⠀
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Warmly,⠀
Dua RDN⠀
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PS. Do you prefer to eat apples whole on the core or sliced?
Assalamualikum (peace be upon you) friends,⠀
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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! ⠀
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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! 😱⠀
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From there coffee spread!⠀
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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. 😅⠀
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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! ⠀
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So which one are you, friends? ⠀
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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. 🤷🏻♀️⠀
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Warmly, ⠀
Dua RDN⠀
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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. ⠀
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Photo credit @delish⠀
Reposted with @plannthat
Peace be upon you, friends and welcome to my feed! You may have noticed that I’m going by a new name now: @amuslimdietitian⠀
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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.⠀
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As a Muslim (and Arab married to a Pakistani) in America, my experience likely mirrors that of a lot of my followers. ⠀
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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. ⠀
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I’m really excited for my name change and hope that everyone still sticks around for the journey.⠀
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Warmly,⠀
Dua RDN⠀
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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.
Hello my friends,⠀
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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. ⠀
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@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!⠀
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Head in over to her website (Avocado Grove Nutrition - www.avocadogrovenutrition.com/) for the recipe (and while you’re at it lots of awesome hormone tips). ⠀
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I, of course, dua-ed it a bit 💁🏻♀️. ⠀
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➡️ 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. ⠀
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I’m sure it would be perfect as is though, tbh. ⠀
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Would you make chili during the warm months or just keep it for the cold season?⠀
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Warmly,⠀
Dua RDN
Hello my friends,
It’s #NationalPoetryWritingMonth and I’m excited to share my work with you all. Last year, I created my own set of prompts on food and nutrition but this year I’m going back to what I normally do in April. I’m using the prompts from napowrimo.net.
I’m w couple of days behind but will be doing my best to share my pieces regularly.
Below is my first one using their prompt for 4/1.
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Instagram Instruction Manual
Open app and scroll
Look through it all
Pretty bodies
Gorgeous food
Lots of friends
Perfect lives.
Now close it
And take deep breaths
Take a few more
Remind yourself
These were just glimpses.
Life is only as perfect as we make it
As beautiful as we choose to see it
And as meaningful as we try for.
—
I hope you enjoy my work.
Warmly,
Dua RDN
#poetry #amwriting #poet #napowrimo
napowrimo.net
We have an early-bird prompt for those of you located in time zones where April 1 starts a few hours earlier than it does on the east coast of the United States, but first, let’s round out our pre-A...Hello friends,⠀
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I am a sucker for dua-ing it (as my husband calls it) in the kitchen. Sure, I can buy it buuutt I can also make it. 😅⠀
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My newest adventure is this cheesecake with blueberry topping all whipped up from scratch. The cheesecake is a super easy no-bake recipe from @gimmesomeoven. It uses Greek yogurt which makes it lighter and higher in protein. The only difference I made was use 1/4 cup sugar instead of 1/4 cup honey because the first time I made it I felt like I could taste the honey and didn’t want to. I’m going to experiment with this recipe a bit more because I think it could be a bit lighter and probably have less sugar. It is a tad too sweet for me. ⠀
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But, to be honest, this post is about the star of the show - the blueberry topping. This was my latest experiment. Normally I just use fruit for topping or in the past the canned toppings. But those are so much sugar compared to fruit. ⠀
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What I found out was that it is seriously so easy to make this topping at home, I don’t know why I’ve never done it before. It took me like 5 min. This recipe is from @natashaskitchen.
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Check it:⠀
- Mix 1 tablespoon sugar, 1 tablespoon lemon, 2 tablespoons water, and 1 teaspoon cornstarch in a sauce pan and heat over medium heat until it thickens a bit. ⠀
- Add 2 cups fresh or frozen blueberries (I used fresh) and let come to a bubble but not boil. While it heats up, squish a few of the blueberries to let the color seep into the liquid and for it to become beautiful and stir a few times throughout. ⠀
- Pour over cheesecake or other goodies once it cools. ⠀
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This topping has a very small amount of added sugar and all the yummy goodness of blueberries. ⠀
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Thanks for reading friends!⠀
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Warmly,⠀
Dua RDN⠀
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PS. When making cheesecake in a pan like this, should the crust go up the sides or only the bottom? I only put mine on the bottom but feel like I probably should have gone up the sides too. 🤷🏻♀️⠀
Hello friends,⠀
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It’s been sometime! Life has pulled me away from the gram but I’m back with a great recipe for carrot bread. Banana bread has my heart but carrot bread is definitely giving it competition 😅. ⠀
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The recipe is up on my blog. Hope you love it. As always, I’ve made a few tweaks to the original recipe to add in some whole grains and cut back on the added sugar. An easy tip when baking just about anything is that you can sub half the all purpose flour for whole grain flour and you may even prefer it that way. You can also cut out about a 1/3 of the sugar and you won’t really miss it. ⠀
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Link is in bio (and here ➡️ bit.ly/2Wpf4sD). Please share it with your friends, if you think they would like it too. ⠀
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Warmly,⠀
Dua RDN⠀
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PS. Thoughts on the rose petals? Yay or nay? Should I never do that again? I’m torn. I like the pop of color but does it belong? I don’t know. 🤷🏻♀️
Hello friends, I know I've been quite MIA but family commitments have kept me busy. That being said, I'm still seeing clients so let me know if you're interested in taking charge of your nutrition! And, I love blogging and sharing with you all so whenever I get the chance to do so, I will! Today, I had some company and needed a goodie to serve them. [ 405 more words ]
duardn.com/2019/03/26/recipe-carrot-bread/
duardn.com
Hello friends, I know I’ve been quite MIA but family commitments have kept me busy. That being said, I’m still seeing clients so let me know if you’re interested in taking charge …Hello friends 👋,⠀
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Foods are grouped together based on the general nutrients they provide us with. Veggies are our source of lots of minerals, vitamins, and fiber. Fruits provide us with carbs, vitamins, and fiber. [Whole] grains are a source of carbs, iron, and some of the B-vitamins. The dairy group is protein rich and calcium loaded. And protein is, well, our source of protein and some fat.⠀
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But, that’s not to say that each veggie provides the same exact nutrients as the one next to it or that all protein is nutritionally equal. This is why VARIETY matters, particularly for the veggie and protein groups. ⠀
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The USDA’s MyPlate actually divides veggies into five subgroups based on the specific nutrients they provide. The five groups are: dark green veggies like broccoli and spinach, red and orange veggies like carrots and sweet potatoes, legumes like peas and lentils, starchy veggies lime potatoes and peas, and all other veggies like onions and cucumbers. Each subgroup has specific weekly recommendations but generally speaking if you are eating veggies regularly and switch them up you will probably hit the recommendations. Check our my story for some snapshots from the MyPlate website. ⠀
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The protein group is another one that we benefit from varying. They aren’t quite as clearly labeled into subgroups but they are typically as follows: red meat like lamb and beef, poultry like chicken and turkey, seafood like fish and shrimp, eggs, legumes like peas and lentils, soy products like edamame and tofu, and nuts and seeds like walnuts and pumpkin seeds. When it comes to proteins red meat and poultry are our primary source in the US so the recommendation is to vary your protein. Choose a day to have a vegetarian source of protein, incorporate seafood at least twice a week particularly fatty fish, and a serving of nuts and seeds daily. ⠀
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Do you have any questions about adding variety into your diet? As always feel free to let me know! ⠀
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Warmly,⠀
Dua RDN⠀
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PS. I love working with clients to help them find the balance in eating. We work on things like Mindful Eating, Intuitive Eating, and gentle nutrition like how to incorporate variety. Shoot me a DM to see h
If you've been following my stroies, you know that I have been taking a "shot" of ground flax seeds daily. This is based on the recommendation of dietitian friend (and nutrition genius) @dietitiantori and @torididwhat. Read below to learn why, in her words:⠀
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"I recommend ground flax seeds for my ladies with heavy/painful periods, PMS, breast pain, headaches, and/or irritability near menstruation. These symptoms commonly appear with estrogen excess (or lack of progesterone to balance estrogen - topic for another day). ⠀
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Why flax seeds?⠀
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Flax seeds are the richest source of lignans found in nature. Lignans are a group of phytochemicals that may have a weak estrogenic and/or anti-estrogenic properties. This basically means that lignans may act as estrogen lookalikes in the body. They may bind to estrogen receptors, which then sends a signal to the body saying "hello - plenty of estrogen here, thanks". Less estrogen binding = more estrogen excreted = reduced symptoms. Beyond that, flax seeds have anti-inflammatory properties (also helps with periods) and a juicy fiber profile (poopin' helps remove unnecessary estrogen). ⠀
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This is a very diluted explanation." Visit her feed for more info on flax seeds and nutrition in general. Thanks Tori and thank you all for learning along with me. ⠀
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Warmly,⠀
Dua RDN⠀
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Hello friends,⠀
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Today, I wanted to take a minute to talk to you about the good old scale. How do you feel about the scale? Is it a source of guilt or fear? Is it helpful?⠀
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If it’s the first - throw it away. The number on the scale is not an indication of your health nor your worth. If it’s the latter, then more tools in the toolbox are helpful.⠀
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But let me tell you a little story about the scale and it’s fluctuations. On Friday night, my husband and I went out for pizza and I came back weighing about 7 pounds more than I usually do and this morning I was down those 7 pounds. Does this mean I actually gained and lost 7 pounds of weight in 4 days?⠀
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No, absolutely not! There are so many factors that affect weight on a day to day basis. ✔️Water retention from eating salty or carb heavy meals being a big one. ✔️ Hormone fluctuation for females is another one, gaining a few pounds the days leading up to a period is totally normal. Both of these together played a big role in those 7 pounds. ⠀
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To me weight fluctuation is fascinating. The day to day doesn’t concern or make me change my ways. I am fascinated by the fact that every time I come back from a trip I’m a few pounds heavier for a day or two. Does that mean I gained all that weight over the weekend? It’s just not really feasible. ⠀
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But noticing an upward trend may be helpful not because weight is bad in and of itself but the why is important. Am I really stressed? Are my hormones doing ok? Am I overeating and not being as mindful? ⠀
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If the scale is a useful tool, include it but be careful don’t weigh yourself too often and don’t let it suck you into a cycle of being too obsessed with weight. Focus instead on things you genuinely have control over like eating more veggies and drinking plenty of water. ⠀
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What does the scale mean for you, friends? ⠀
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Warmly,⠀
Dua RDN
Hello friends,⠀
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I have two quick recipe tips for you today. ⠀
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First, read the entire recipe BEFORE you start! Not everyone is a pro recipe writer (especially on the internet) and even for those who are, they leave a lot of good tips at the END usually. I made frittatas yesterday and did a quick look at the recipe, saw it needed 20-25 minutes of baking and AFTER taking out my frittatas and seeing they were a tad overdone did I go back to see that for the minis I was making it was 13-17 minutes 🤦🏻♀️. ⠀
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And number two, if its an online recipe - the comments are your friend and more accurate than the review rating. A lot of individuals will rate a recipe based on how they personally made it and then tell you what they did in the comment. It’s very common to see “this recipe is amazing but I subbed the flour for oats, used honey instead of sugar, and tripled the water”. If you find a lot of people making edits then maybe the original recipe really isn’t as amazing as it seems. ⠀
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Hope that helps my friends! ⠀
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Warmly,⠀
Dua RDN⠀
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PS. Oh and a third point, always bear in mind who the recipe was made for! Yesterday I used a recipe from a girl that is Indian herself and has tons of Indian recipes but it appears she curates them for a non-Indian audience so the flavor profile was much weaker than I was used to. 🤷🏻♀️
A question I get quite frequently is “how do I improve my iron status?” ⠀
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Improving iron status is a concern for many individuals particularly women of child-bearing age (because of menstruating) and young children. There is a time and place for supplements and some individuals that have a verified iron deficiency may need one. ⠀
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But, whether or not you’re taking a supplement, if you’re looking for how to get the extra iron umph from your diet, here are a few things you can try: ⠀
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1️⃣ Buy and cook with a @LuckyIronFish. This is a safe and easy way to add iron to your food. You can also use a cast iron skillet when cooking to increase the iron content in your food. ⠀
2️⃣ Try adding foods that are high in iron to your meals regularly. Red meat is the usual recommendation and it is high in iron but there are quite a few other options as well like shellfish, spinach, lentils, chickpeas, pumpkin seeds, tofu, and whole grains particularly quinoa. Certain cereals are fortified with iron and can provide up to 100% of your needs (like @Cheerios Multigrain)⠀
3️⃣ There are also quite a few nutrients that can help increase the absorption of iron from our food. These include vitamin C so adding a few drops of lemon juice or a side of colored bell pepper to iron rich foods can be helpful. Vitamin A has also been shown to improve absorption so including some of the orange fruits and vegetables like sweet potatoes, carrots, squash, peaches, and cantaloupe can help too. ⠀
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Hope that helps, friends!⠀
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Warmly,⠀
Dua RDN⠀
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PS. Are there any of you that could use that extra iron umph from their food?
These mini toast bites are adorable. Are you team savory or sweet? ⠀
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I can’t decide I like a little bit of both. One slice savory, ideally with mashed avocado and a medium boiled or over medium egg. The other could be cream cheese or Nutella and berries, very rarely I’ll choose peanut butter and some honey too. ⠀
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How about you, friends?⠀
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Warmly,⠀
Dua RDN⠀
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PS. Have a great weekend.
Hello friends,⠀
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Have you tried Farm & Oven Bakery Bites? Tell me what you think of them. 👇⠀
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I kept seeing them on my Instagram so I requested a sample and they very kindly obliged. These are veggie based baked goods and they have four flavors. They are fiber rich (because of the veggies) as well as have probiotics infused into them. ⠀
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A serving is 3 bite sized goodies with 5-6g of fiber and 40% (aka 1 cup) of your daily vegetable recommendation. ⠀
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I give these goodies a review in my most recent blog post so check it out to see what my thoughts are! Link is in bio (and here 👉 bit.ly/2Sz3hcT). ⠀
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Warmly,⠀
Dua RDN ⠀
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PS. Are there products you would like to learn more about? Let me know and I may review them next.
Hello friends, Have you tried Farm & Oven Bakery Bites? Tell me what you think of them. I kept seeing them on my Instagram so I requested a sample and they very kindly obliged. I am not under any obligation to write this review or share my thoughts. They are veggie based baked goods and come in four flavors that are fiber rich (because of the veggies) as well as have probiotics (good bacteria) infused into them. [ 463 more words ]
duardn.com/2019/02/03/product-review-farm-oven-bakery-bites/
[PRODUCT REVIEW] Farm & Oven Bakery Bites
duardn.com
Hello friends, Have you tried Farm & Oven Bakery Bites? Tell me what you think of them. I kept seeing them on my Instagram so I requested a sample and they very kindly obliged. I am not under a…Banana-ku ⠀
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Yellow banana⠀
Full of fiber and sweet taste⠀
An excellent choice⠀
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The green banana⠀
A prebiotic power⠀
An excellent choice⠀
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— ⠀
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Banana haiku coming at ya fresh out of my notes 😅. ⠀
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Prebiotics are fiber rich foods that feed our bacteria in the large intestine. We have about a bajillion little guys in there living their lives so we can live our best lives. A healthy gut biome promotes digestion, supports the immune system, and plays a vital role in mental health. ⠀
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Including prebiotic rich foods like garlic, onions, asparagus, green bananas, apples, barley, flaxseed, and oats (to name a few) supports our gut biome and in turn our health. ⠀
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Now for some seriousness, are you team yellow banana or green banana? Check out my story to find out my preference and share yours below. 👇⠀
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Warmly,⠀
Dua RDN
Hello friends,⠀
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Have you heard of the celery juice on an empty stomach thing? No, me neither. Jk, I don’t live under a social media rock 😅. ⠀
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Soo, what’s with all the rage? ⠀
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The claim is basically that celery juice can heal all. But the reality is there is never a one food fixes all deal. Ever. Celery juice is a vegetable juice so yes it’s full of nutrients, it’s also very high in water and hydration is very important for health and feeling good. ⠀
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That being said, I must repeat it is not a magical elixir and can not replace a well balanced diet full of the basics: fruits, veggies, whole grains, varied protein, and plenty of water. Eating well should also be something you enjoy and chances are you don’t enjoy that celery juice, some of you might though?⠀
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Can it supplement a good diet, it depends, but generally speaking yes. I would still recommend varying the vegetable to get a lot of different nutrients over the week. Please bear in mind that we don’t have enough research on a high daily consumption of celery to know if consuming in high amounts could cause health concerns in certain individuals or interactions with medications. ⠀
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So what do you guys think? Anybody tried the craze and swear by it? Please share your experiences! 👇⠀
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Warmly,⠀
Dua RDN⠀
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PS. What do you think the next superfood craze will be? I’m voting for the humble wheat berry or the persimmon (because they have cool names).
Hello friends, ⠀
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Do you eat cereal? If yes, tell me what kind below! If no, tell me why not?👇 ⠀
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What’s your favorite cereal? ⠀
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Mine is a mix of Cascadian Farms Dark Chocolate Almond, Multigrain Cheerios, and blueberries. 💯⠀
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I look forward to learning more about you my friends. Also, don’t hesitate to leave me questions about cereal or breakfast in the comments too! ⠀
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With warmth,⠀
Dua RDN
Hello friends,⠀
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I wanted to talk to you about organic food, specifically produce (plants). To be honest, talking about organic food is a little difficult. You have to balance the potential benefits of organic against the added financial burden of organic, which in some places/for some foods can be quite a bit. ⠀
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From a research perspective, we just don’t have enough to say organic is a healthier choice. Yes there are studies that show that organic crops are higher in certain nutrients like antioxidants but most nutrients remain pretty equal between the two. ⠀
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Yes there are studies that show that organic crops have lower pesticide residue or heavy metal content but the other crops still also have low amounts, well below the threshold of what’s deemed safe at this time. ⠀
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As you can see it’s a difficult topic. So, should you buy organic?⠀
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It’s hard for me to say. Right now, in my opinion, the research does not support organic being better or healthier. That being said, it’s not unhealth-ier either. Will new research tell us a story of organic being the best route to take? It’s plausible. So, the choice is yours.⠀
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The important thing is to eat more produce, more fruits, more vegetables, and more whole grains, whether organic or conventionally farmed. ⠀
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My general recommendation is to try and buy local when you can. Many local farmers may practice organic farming but can not afford the label. Shopping at a farmers market means the produce is fresher and more affordable (because it didn’t travel far). You also have the option of speaking to the farmers and asking about their farming practices. ⠀
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So, friends, what are your feelings towards organic produce?⠀
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Warmly,⠀
Dua RDN⠀
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PS. I decided to discuss produce and animal products separately so I’ll be sharing more on organic soon.
WHAT ARE THOSE?⠀
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Apples come in green, red, and rose⠀
Their sweet taste worthy of prose ⠀
I don’t know where to begin...⠀
But apples with yellow skin,⠀
I must ask you all, WHAT ARE THOSE?⠀
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I recorded a podcast with @anneelizabethrd last week (which was so much fun) and she shared with me that she really enjoyed my poetry. So now I’m inspired to bring it back a bit. ⠀
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I love Gala apples best. I like most apples in general, except for yellow apples, they’re not my preference. They’re too soft and I love my apples crunchy. ⠀
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Apples are a great way to add fruit into your day. They’re small, last forever in the fridge, require zero prep (if you’re down for biting into one whole), and come in a variety of flavors. They’re also a good source of fiber and taste so fresh. ⠀
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What’s your favorite kind of apple? ⠀
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Warmly,⠀
Dua RDN⠀
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PS. That “yellow apple” in the top right corner is actually a pear 🍐😅. Did you catch that?⠀
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PPS. Thanks for voting on the apple photos and all your feedback. It’s super helpful.
Detoxes - what is the lowdown on detoxes?⠀
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Well first we must understand what detoxes are. Alas, I cannot find a uniform definition for it. Buut, generally speaking it refers to a dietary intervention that removes “toxic” substances. Toxic is in quotations because these detoxes don’t tell us what these toxins are. ⠀
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Second, are our bodies capable of detoxing themselves? The answer is a resounding YES. The liver and kidneys work non-stop to remove toxins from our bodies like waste and byproducts from reactions that occur in our body, extras from the food we eat, and other substances that our body does not want. ⠀
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So, finally, can we help our body detox? Again the answer is a yes BUT not in the form of the common detoxes on the market, the pills, the cleanses, the juices are not what our bodies need to help detox. Those often actually put added stress on our system (and let’s be honest our wallets) and do nothing for the “toxins”. ⠀
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What should you? ⠀
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It’s always going to be stick to the basics! Drink enough water, eat lots of fruits and veggies and be active. The way we help our body “detox” is by supporting the natural functions within the body. That means plenty of micronutrients for all the reactions that need to occur, enough water for the body to excrete these substances via sweating, urine, and bowel movements, and being active helps give a boost to the circulatory system to collect and dispose of toxins (thanks for the last tip @wholesomestartrd). ⠀
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There you have it folks! I hope this helps clarify some of the confusion on detoxes. So my friends do not waste your money on them! As always feel free to ask questions.
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Warmly,⠀
Dua RDN
Fruit Crisp 😋 ⠀
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I’ve learned to make a new dessert and it hits the spot so often. I’ve made it multiple times for different people and everyone loves it too. ⠀
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I love fruit based desserts because they’re naturally sweet, are more nutrient dense than your average dessert, and a good source of fiber. Add in some whole grain and I am sold. ⠀
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This one in particular is so versatile because you can really switch up the fruit. I’ve made it with strawberries and blueberries, just apples, and then a mixture of the three, the last one being my favorite. ⠀
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It’s also pretty easy to make. I won’t say it’s super easy but it’s not too bad either. On a scale of one to ten with one being scooping ice cream out of a carton, it’s probably a 5. ⠀
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Check out my blog for this recipe and let me know if you ever try it. Link is in bio (and here: bit.ly/2T3OTX8). ⠀
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Warmly,⠀
Dua RDN⠀
“I’m such a good cook even the fire alarm cheers me on” 🤣 ⠀
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Hello friends,⠀
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Is this you? ⠀
Do you find cooking a struggle?⠀
Are you frustrated with all the “easy” but not so easy recipes out there?⠀
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If you answered yes to any of these questions then follow along with me over the month of February to learn more about the basics of cooking. I’ll be dropping a 🔥 freebie that helps you out too! ⠀
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Warmly,⠀
Dua RDN⠀
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📸 @pickleshopcuriosity⠀
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PS. If you needed ONE thing to help you cook better, what would it be? I’d love to provide it.
Hello Friends,⠀
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One of the most common topic requests/questions I get from my friends and followers is on the topic of feeding infants and toddlers. My answer is always the same: ⠀
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“Alas that’s outside of my expertise!” (yes I use alas in everyday convos 😅)⠀
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I really value staying in my lane and very little ones are just not something I have experience with. I worked in nursing homes for the first 6 years of my career and have been in private practice working with adults since. ⠀
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But, that doesn’t mean I can’t help you out at all. I have a few dietitians that I follow that talk about kiddos and feeding kiddos all the time! So if you’re a caregiver of a little one, def give them a follow. ⠀
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They’re listed in order of target age group.:⠀
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- @aloha.nutrition (mainly pregnancy/breastfeeding)⠀
- @mamaandsweetpea⠀
- @newwaysnutrition (just LOVE the way she presents her info and how practical⠀
It is)⠀
- @hollyflake.nutrition⠀
- @cookingfortots⠀
- @dadnutritionist (for the dad’s especially)⠀
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Hope that helps my friends. If anyone has other RDs they rec on this topic, please leave their name in the comments. 👇⠀
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As always if you have any nutrition topics you’d like to see or questions that need answers, please do let me know. ⠀
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Warmly,⠀
Dua RDN⠀
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PS. I hope you read the caption before making any assumptions about the photo! 😅
Matcha tea, date water, avocado smoothies, quinoa bowls, golden milk, açaí juice. ⠀
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SUPERFOODS - dun dun dun. ⠀
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Should you jump on the wagon or play it cool?⠀
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A super food is a food that someone at some point decides to call it so. That is literally the only definition of a superfood that is accurate. This is because superfood is not a regulated term, there’s no official definition. Sure it usually refers to a food that has lots of nutrients in it, but how many nutrients is lots of nutrients? Which nutrients are chosen? Does it have to have a cool name?⠀
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For most foods that make the list, there is some truth to the claims but it’s just about always overhyped and rarely as simple as it seems. Yes turmeric has anti-inflammatory properties but does adding it to everything you eat actually provide benefit to the average individual? The jury is still out on that one. Yes Matcha tea is something the Japanese have been using for years but is it the secret to why they’re healthy? No, there’s more to the equation. ⠀
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The way I like to explain superfoods is to think of a house. What you eat day in and day out and your overall diet - that’s the foundation of the house. Superfoods are the decorative pieces that you add at the end. Just like decorating a house under construction doesn’t make it a home, adding in super foods without a solid diet won’t suddenly make you healthier. ⠀
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If you love matcha tea, sure enjoy it. If açaí juice is your jam, be my guest. If you don’t, it’s ok. A balanced diet will provide you with the nutrients you need. ⠀
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Focus on the basics! Add more fruits and veggies to your day, choose whole grains when you can, and vary your proteins. Oh, and drink enough water. Always drink enough water. ⠀
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Do you have any questions about superfoods? Let me know! 👇⠀
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Warmly,⠀
Dua RDN
Quinoa Spring Mix Greek Salad with Feta Cheese and Kalamata Olives. ⠀
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Yikes that’s a mouthful, how do people come up recipe names? I always just want to list all the ingredients. 🤷🏻♀️⠀
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Anyway, totally dua-ed this recipe that was a big hit with some friends. I wanted a side that was warmer than a cold Caesar salad but cooler than roasted veggies. Here’s what we got for 6-8 servings: ⠀
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- 2 cups spring mix, roughly chopped⠀
- 1/2 cup kalamata olives ⠀
- 1/4 red onion finely diced⠀
- 1/4 cup feta cheese⠀
- 1 tablespoon balsamic vinegar⠀
- 1 tablespoon olive oil ⠀
- salt and pepper to taste (try 1/8 tsp each)⠀
- 1/4 cup raw quinoa, cooked⠀
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Mix all of the ingredients except for quinoa in a bowl. Mix in warm (not hot) quinoa close to serving. Enjoy!⠀
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My menu included this salad, Caesar salad, roasted veggies, Mexican Alfredo, and BBQ chicken bites and this recipe here was all the rage. My girls barely touched the Caesar salad! 😅⠀
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I hope you try it. ⠀
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With warmth,⠀
Dua RDN⠀
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PS. I am not a lover of quinoa as a grain by itself, but in a salad I dig it. Did you know quinoa is a whole grain? That means it’s full of fiber, nutrients, and protein. Have you tried it? Thoughts? ⠀
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What have you heard of the Health At Every Size (HAES) approach, if anything?⠀
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—⠀
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HAES is an approach to health that considers the individual as a whole rather than focusing on their weight. HAES is a weight neutral or inclusive approach rather than the traditional weight centric approach. In a weight centric approach, often times, individuals in larger bodies and at higher BMIs are only seen as their weight regardless of the symptoms presented with weight loss being the only or primary intervention prescribed. This leads to weight bias which disadvantages individuals in larger and smaller bodies. Larger bodies may not be provided the same treatment as those in smaller bodies may be given and those in smaller bodies may not be screened for health risks as necessary. ⠀
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HAES is not only about health but also social justice to help remove weight bias and stigma from our everyday interactions. Body positivity, which is creating a positive relationship with our bodies, regardless of size, plays a big role in the HAES movement⠀
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A question that arises from those with concerns related to HAES and body positivity is usually something along the lines of doesn’t this normalize being overweight and glamorize it rather than motivate individuals to lose weight and improve their health. ⠀
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The answer is nuanced but in short, no it does not! The answer is detailed and has multiple parts. I’ve answered this question on my newest blog post: Health At Every Size (link in bio), beware it’s lengthy but the topic deserves it. Check out the post for some of the research on HAES as well. ⠀
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Warmly,⠀
Dua RDN⠀
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PS. Do you feel like you’ve experienced any weight stigma? If so, please do share with me, privately if you prefer. Some of my clients have and they find comfort in knowing this stigma is not universal and there are practitioners that can see beyond just weight.
Health At Every Size (HAES) is an approach to health that considers the individual as a whole rather than focusing on their weight. HAES is a weight neutral approach rather than the traditional weight centric approach. In a weight centric approach, often times, individuals in larger bodies and at higher BMIs are only seen as their weight regardless of the symptoms presented with weight loss being the only or primary intervention prescribed. [ 325 more words ]
duardn.com/2019/01/10/health-at-every-size/
duardn.com
Health At Every Size (HAES) is an approach to health that considers the individual as a whole rather than focusing on their weight. HAES is a weight neutral approach rather than the traditional wei…Have you heard all the tea claims? Particularly about green tea 🍵? ⠀
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Claims about green tea are as wild as the claims made about Harry Potter and how his name got put into the goblet of fire (sorry RE-reading the series now 🤷🏻♀️). ⠀
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Claims include (but are not limited to):⠀
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- weight loss ⠀
- detox ⠀
- youthfulness ⠀
- cancer fighting skills⠀
- reduce inflammation ⠀
- improve mental alertness and function⠀
- more energy⠀
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Soo, is it true? ⠀
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Check out the link in my bio (and here ➡️ nccih.nih.gov/health/greentea) to learn more from the National Center for Complementary and Integrative Health, a branch of the National Institutes of Health. A great resource for looking up claims on different foods, herbs, and supplements. ⠀
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Warmly,⠀
Dua RDN ⠀
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PS. Are you an HP fan? If so, how much of a fan? Like read the books 6 times each? Or casual fan?
2019 friends! It’s here and so am I! And I’m beary excited! 😅⠀
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As we start this new year, I wanted to take a minute to introduce myself and what you can expect from me! ⠀
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I am Dua Aldasouqi, RDN, Certified Health Coach, and founder of Dua the Dietitian where when it comes to your health, one size does NOT fit all. I work with you one on one to help you understand your nutritional needs, improve your relationship with food, and enjoy eating so you can make the best decisions for you and your body. ⠀
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In 2019, keep an eye out for more freebies like the Salad Series 101, sound nutrition advice, and cooking demos and tips. ⠀
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I pray this year is full of love, mercy, and blessings for all of us. ⠀
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What would you like to see from me this year?⠀
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Warmly,⠀
Dua RDN
Hello friends, ⠀
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What ONE word describes your 2018?👇⠀
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For me it’s BALANCE, just like the color balance of this beautiful platter.⠀
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Attempting/finding balance is what 2018 was all about for me. Attempting to find the balance and experimenting with what is considered balanced. I didn’t plan for this but it’s how 2018 played out. ⠀
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[Attempting] Balancing dunya, this life, and the akhira, afterlife. Balancing work, play, and class. Balancing professionalism with personality on Dua the Dietitian. Balancing faith and identity. Balancing wanting to spend loads of time with my husband and focusing on myself. Balancing my responsibilities towards my in-laws and my parents/family. Balancing my own health and fitness. And lots more balancing. It wasn’t all balanced, there were definitely many moments of teetering one way and then the other and back again. ⠀
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I think 2018 was a balancing act. And hey, I’m still standing. 😊⠀
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I’m ever so grateful for all of you that have joined me in my journey, that have supported me, and that have taught me so much. Fellow dietitians, nutrition enthusiasts, pseudo-chefs-to-be (just like me), friends and family. My faith teaches me that “if you don’t thank people, you are not thankful to God” and God also tells us, “if you are grateful, I will increase you”. So from the bottom of my heart, thank you all for being a part of my journey. ⠀
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With Warmth,⠀
Dua RDN ⠀
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PS. Be sure to vote on what you’d like to see from me as we move forward in my stories.
Mindful Eating = Elevating the Eating Experience*⠀
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Mindful Eating is to incorporate all of your senses while eating and during the food preparation process. That means you see your food and notice if it’s smooth or rough. You touch your food either with your fingers or tongue and observe the texture. You smell your food so you can enjoy the taste even more since the majority of our taste is actually smell. You listen to your food as you chew it, is it crunchy? And by including all of the above you truly taste all aspects of your food. ⠀
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Does this sound like a better way of eating? I hope you said yes. If so, be sure to snag my Mindful Eating Guide for tips on eating mindfully, resources, and exercises! Link in bio. ⠀
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Warmly,⠀
Dua RDN⠀
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*Can I trademark that, because that alliteration is beautiful. The poet within me is proud.
Frittatas are the perfect food for the season, I mean even the name is fun! Have you ever had them? Ever made them? ⤵️⠀
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What a fun food and fun name, too. A frittata is basically an egg pie without the dough. At the end of the summer, AbuBakr and I went to this really cutesy town an hour from us, Utica, IL, where we had the most delicious frittata I had ever had. To be honest, it may have been the only frittata I have ever had 😅 but it was enough for me to know that I loved frittatas. ⠀
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Thanks to my jet lag a few weeks ago I made a batch of frittata muffins for the first time at 5am one day and wow they turned out great. The recipe used 6 eggs and made 9 muffins. ⠀
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Why do I love frittatas you may ask?⠀
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- loaded with veggies ⠀
- tastes delish⠀
- can make at beginning of week and eat all week (seriously they still taste great)⠀
- great protein source (eggs and cheese)⠀
- low carb so I can pair it with some whole grain toast and/or a piece of fruit for a balanced breakfast but also a great snack by themselves⠀
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I hope you guys give them a try. I don’t have an exact recipe for you because the beauty of frittatas is in their customizability, but I do plan to share the recipe for these specific ones soon. ⠀
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Warmly,⠀
Dua RDN⠀
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PS. Please say the word frittata out loud today. 😊⠀
Alright folks - the Egg Roll Ups Cook Along has been rescheduled for Saturday 12/21 at 9am!
Will you be there?
Hello friends,⠀
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We all have a few dishes that are staples in our homes. This here is one of mine. Veggie filled bean enchiladas. Fairly easy to make. On a scale of an egg sunny side up being one and wrapping grape leaves being a ten, I’d say this recipe is a three. Not too many ingredients, not too many steps, not too much time. ⠀
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I’ve been told that I say all recipes are very easy to make so I’m trying to be a bit more objective. It’s easy to call something easy when you’ve done it (or similar steps) lots of times before. Sorry if you’ve felt like my easy recipes aren’t so easy after all. ⠀
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This recipe uses primarily prepped items like canned refried beans, canned enchilada sauce, taco seasoning, pre-made tortillas, and shredded cheese. ⠀
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Main steps are: ⠀
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1. Dice peppers and onions and sauté ⠀
2. Open cans and add about 2 tablespoons of enchilada sauce and a tablespoon of taco seasoning to beans and mix ⠀
3. Roughly chop spinach ⠀
4. Assemble enchiladas (tortillas > beans > peppers and onions > spinach)⠀
5. Wrap and lay in pan, top with enchilada sauce and cheese⠀
6. Cover with foil and bake ⠀
7. Enjoy! ⠀
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You can find the full recipe up on my blog. Just search for beans (link: bit.ly/2GnDsaN). ⠀
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What would you rate this recipe as? Do you think it’s a three? Or is it easier or harder? Let me know, so I can adjust my scale to match yours. ⠀
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Warmly,⠀
Dua RDN⠀
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PS. I’m so excited that I finally got a pretty good picture of my enchiladas! 😊⠀
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PPS. My egg roll ups live cook along is up in my stories for the next 23 hours. Check it out.
Hello friends,
My sincere apologies for not going live on FB, unfortunately I was having technical difficulties. I'm not really sure what was happening, I couldn't even post a message to let you know I wasn't going live.
I will reschedule very soon! Sorry about that all.
What day works best for you?
“Food has an inherently comforting and nurturing value, and this is normal. As infants, feeding time is not only a time of physical nourishment but also a time of warmth and closeness with our caretakers. Therefore, it’s only natural that as adults we also turn to food for comfort. Favorite foods from our past, warm soups on cold days, and steaming hot drinks can all offer us a “pick-me-up” when our mood is not so pleasant.⠀
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But is there a point where comfort food turns harmful?⠀
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Yes.”⠀
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Friends, check out my latest blog post for @dearchereen to read more. Temporary link in bio (and here ➡️ bit.ly/2GoccZW). ⠀
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Warmly,⠀
Dua RDN⠀
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PS. Are there any food topics you have questions about or would like to read more about? Let me know. ⤵️
Friends, I am trying something new! ⠀
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A LIVE COOK ALONG! ⠀
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Sing Alongs are for kiddos (who am I kidding) but Cook Alongs are for those of us trying to adult. ⠀
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WHEN: Wednesday 12/19 at 9am CST (it’s breakfast after all)⠀
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What’s on the menu? ⠀
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These super easy (I promise they’re super easy) egg roll ups. You can make these right along with me or just tune in to learn how to make them or just to say hi 👋 ⠀
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You will need:⠀
- oil ⠀
- handful of spinach⠀
- one to two eggs ⠀
- seasoning of choice for eggs (salt and pepper keeps it simple)⠀
- shredded cheese (optional)⠀
- a small fry pan⠀
- a spatula⠀
- a small glass/bowl⠀
- plate ⠀
- fork or fingers for eating⠀
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How is this different than following a cooking video you may ask?⠀
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✔️ It’s live. Instead of having to google how to fix what happened or getting confused and lost, you ask right then and there! ⠀
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✔️ It’s in real time. You know exactly how long to cook something because we are doing it at the same time. ⠀
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✔️ I want to say “it’s me!” but I’m not gonna 😅⠀
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I hope to see you there friends! I’ll be going live on both Instagram and Facebook. Are you in? ⤵️⠀
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Warmly,⠀
Dua RDN
As Muslims in the US, there are a few things we need to consider when making food choices. The term halal denotes what is allowed. Although commonly used only in reference to food it actually extends to all aspects of life. It just means lawful or permissible. It is similar to the term kosher in the Jewish tradition. Islam is a way of life that extends beyond just acts of worship. [ 327 more words ]
duardn.com/2018/12/13/halalinislam/
duardn.com
When it comes to food in the US, there are certain considerations that Muslims have to make.Halal is a common word for Muslims, so what’s it mean?⠀
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Halal in Islam 🧕🏼 ⠀
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Halal is a term that’s commonly used in regards to food but it extends to all aspects of life. It just means lawful or permissible, similar to kosher in the Jewish tradition. ⠀
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Islam is a way of life that extends beyond acts of worship. There’s guidance provided on all aspects of life: beliefs, worship, personal and social relationships, everyday life, business transactions and everything in between. ⠀
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In the US, the food component can be tricky. Most foods are permissible but there are a few exceptions:⠀
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🚫 Pork is not allowed at all, meat. The meat is easy to spot and avoid but the ingredient we have to especially look out for is gelatin. Gelatin in the US is primarily derived from pork so foods like jello, marshmallows, and gummy candies are not allowed. Even many desserts will have gelatin (and sometimes use lard) and lots of supplements too. 😱 Contrary to popular belief, we will not melt when sprayed with pig’s blood. ⠀
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🚫 Alcoholic beverages are also prohibited for consumption as well as foods made using wines and other alcohols. There’s some conversation within the scholars on the permissibility of some foods with alcohol like extracts but generally, many Muslims avoid any foods that have alcohol in them. Finding a store made Alfredo sauce can be hard. Other foods to watch for are vinaigrette’s and Italian food in general. The idea that it “cooks off” is irrelevant and actually usually inaccurate (check out my story for a study on this!).⠀
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⛔️The source of an animal product. Generally, it's agreed upon that cattle and chicken are allowed but they must be slaughtered in a certain manner. This includes the method of slaughter, the blessing of the animal, and the religion of the person slaughtering the meat. A live being was sacrificed for us to enjoy meat and therefore steps must be taken to make it halal for our consumption.⠀
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There you have it folks! Do you have any dietary guidelines you stick to? I’d love to learn more about you, share with me below! ⤵️⠀
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Warmly,⠀
Dua RDN⠀
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PS. Muslims, feel free to comment with whether or not this resonates with you? ⤵️
Hello Friends,
I hope you’re having a fabulous night. Just wanted to share my Mindful Eating guide with you all.
Mindful Eating is all about elevating the eating experience by being more present during meals and more connected with your bodies.
Click the link to get a copy and let me know what you think about it.
Warmly,
Dua RDN
PS. Have you heard of Mindful Eating? Let me know below. ⤵️
Snacks friends, snacks! Snacks are a great way to honor your hunger. We often make the mistake of ignoring hunger cues because we are worried we will eat too much if we eat now. ⠀
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What if I told you, ignoring those hunger cues may very well be the reason you overeat! 😱⠀
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It’s true. Our body starts sending hunger cues when it’s running low on fuel (in the form of stored sugar in the liver). When we don’t respond to those cues by eating, the body thinks we don’t have access to food. It gets worried. Now when this happens every once in a while, there’s no real issue except that we tend to overeat when we do eat. It takes a lot longer for us to feel satiated and full. Think of a time you came home after a long day of work and very little food, what happened? You probably ate everything in sight. How did I know? Because that’s a natural response to hunger. ⠀
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But what happens when we chronically ignore our hunger cues? The body panics. The way the body reads the situation is that we do not have access to food regularly. It can respond in a number ways including using energy more efficiently or redirecting energy to more important functions in the body.⠀
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It sounds scary but in reality it’s a protective mechanism. We haven’t always been this blessed with access to so much food for mankind in general (food insecurity is, of course, a very real thing still). When food is scarce this is a great response but when we are trying to manipulate our bodies and food is available it often backfires leading to episodes of overeating. ⠀
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This is where snacks can be your friend. Whether you use fancy schmancy snack bars like these super cute ones that @kindsnacks sent me (and lots of RDNs) or food you have on you. It’s important to honor your hunger and respect that your body is telling you something. ⠀
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These bars are too small for a full snack but a great addition to a snack with maybe a piece of fruit or if a meal is getting close but you need something small to carry you over. They’ve come in great for when I’m already hungry when I only just started cooking dinner.⠀
These bars are too small for a full snack but a great addition to a snack with maybe a piece of fruit or if a meal is getting close bu you need something small to carry you over. They've come in great for when I'm already hungry but I only just started cooking dinner.
If you're having difficulty tuning in with your hunger or responding to it, then I have the guide for you! My Mindful Eating Guide is all about elevating the eating experience by reconnecting with your body. In it you will find a hunger scale that can help you find your hunger cues. And it's FREE just hit this link: eepurl.com/gaCjnj.
With warmth,
Dua RDN
PS> Have you experienced the "I'm so hungry I could eat a whole zebra" feeling lately? Tell me about it! Bonus points for knowing the movie reference.
Question: Would you buy this spoon? Why or why not? ⤵️⠀
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This spoon is so adorable, it stopped me dead in my feed! Check out @pickleshopcuriousity to get your own or order something else from the awesome selection. ⠀
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—⠀
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But, I also want to stop for a second and really think about the quote on this spoon: “I just don’t want to look back one day and think “I could have eaten that””. ⠀
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This is a light hearted and cutesy quote but honestly, considering the food culture we have, it may weigh very heavily on someone around us. I pray that food does not have this kind of hold on you my friends. I pray that when you look back at your life, you don’t think about the missed food opportunities but rather the smiles people put on your face and the warmth you felt. ⠀
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If you ever just want to talk about your struggles with making food choices and how they may leave you confused and/or guilt ridden, just shoot me a DM (or private message). Many of my clients have also struggled with food freedom. They’ve struggled with food just taking up too much of their thinking but it is possible to navigate through it and go back to an organic relationship with food. And the best part is, you don’t have to go at it alone. ⠀
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Warmly,⠀
Dua RDN⠀
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PS. I hope you have a fabulous Friday!
As infants, feeding time was not only a time of nourishing but also one of nurturing and closeness to our caretakers. It’s only natural that food can still bring us some level of comfort well into our adult years. Do you have a food or recipe that always cheers you up and hits the spot? ⠀
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I do and it’s this one right here. Macaroni & Yogurt. This dish is best served lukewarm or room temperature. It’s seriously so delish but Abu-Bakr, my husband, does not like it at all 😱🥺. Something about eating warm yogurt gets to him. ⠀
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It’s super easy to make! ⠀
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Macaroni + yogurt sauce + browned beef + toasted pine nuts (or almonds if you don’t have pine nuts). You can even skip the meat if you want, but I wouldn’t skip the nuts. They’re the best part. Recipe is on the blog, just search for duaRDN yogurt online. ⠀
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Warmly,⠀
Dua RDN⠀
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PS. Don’t forget to share your fav comforting food or recipe below! ⤵️
Assalamualikum (peace be upon you), hello, and welcome to my blog! I’ve been a bit MIA so I wanted to take the time to reintroduce myself as well as share a bit of where life has taken me personally and Dua the Dietitian professionally. ⠀ ⠀ I went into private practice to allow me the flexibility to be there for my family as needed. [ 452 more words ]
duardn.com/2018/12/04/im-back/
Assalamualikum (peace be upon you), hello, and welcome to my feed! I’ve been a bit MIA so I wanted to take the time to reintroduce myself as well as share a bit of where life has taken me personally and Dua the Dietitian professionally. ⠀
⠀
I went into private practice to allow me the flexibility to be there for my family as needed. That was my primary thought process and the fact that I can also do what I love, share nutrition with the world and choose when and how to do it are all added wins. ⠀
⠀
I was initially thinking this would be great for when kiddos would be a part of our lives but it came in clutch earlier than expected when a family member fell ill. I’m not one to share personal life too publicly but that responsibility was my priority for the past few months. It pulled me away from my social media presence but, alhamdulilah (praise be to God), I was still able to see clients albeit at a lower rate. My family member is still ill, so keep them in your prayers but we are able to settle back into everyday life. ⠀
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This time away really allowed me to reflect on what it is that I love for and from Dua the Dietitian online, besides working with clients one on one and helping them reach their goals. ⠀
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(1) I love being up to date on the research and what’s new. Providing accurate and current nutrition information is a goal. If you have a question about a nutrition hot topic or controversy - send it my way please!⠀
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(2) I love love speaking on nutrition to groups and wider audiences. I’ve spoken at the ICNA national conference, Islamic centers, fitness clubs, and schools. If I can combine my study of Islam with my passion for nutrition then I’m an incredibly happy dietitian. If you’re interested in having a nutrition webinar, seminar, or workshop for your community - I am the Dietitian for ya!⠀
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(3) I’ve been conflicted with keeping my Muslim identity and Dua the Dietitian separate but as I stepped back I realized that my background and community involvement, study of Islam and nutrition, and my experiences provide a perspective that may not be commonly heard. I will likely incorporate more of that in the future. ⠀
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[continued in comments] ⤵️
Mary Lee is a researcher for the sleep science hub Tuck.com. She specializes in sleep's role in mental and physical health and wellness. Mary lives in Olympia, Washington and shares her full-sized bed with a very noisy cat. Food can influence all aspects of health, including how well you sleep. Generally speaking, when you eat well, you are in a better position to sleep well. [ 493 more words ]
duardn.com/2018/10/30/guest-blogger-which-foods-can-help-people-sleep-better/
[GUEST BLOGGER] Which foods can help people sleep better?
duardn.com
Mary Lee is a researcher for the sleep science hub Tuck.com. She specializes in sleep’s role in mental and physical health and wellness. Mary lives in Olympia, Washington and shares her full-…[GAME TIME: TABLE TOPICS | FOODIES - 7 of 7]⠀
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Last opportunity to play my friends! See first comment for game instructions and how to play. ⠀
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PS. Winner will be announced over the next week. ⠀
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Q: What new food experiences have you had lately?⠀
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A: I was in NYC last weekend and got the opportunity to try a couple of new things:⠀
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1️⃣ @choptsalad - this is a restaurant that allows you to customize a salad and then chops it up together for a great infusion of flavors and easy eating. ⠀
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2️⃣ Senegalese Food! This was a highlight of the trip. Senegal is a country in W. Africa that has awesome food. If you get the chance to try it, I highly rec it. ⠀
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What about you guys? What’s new for you? ⤵️⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching
[GAME TIME: TABLE TOPICS | FOODIES - 6 or 7]⠀
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Ahh almost to the end. For game rules and how to play, see the first comment below. ⠀
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Q: Which pastry would be your top choice with your morning coffee?⠀
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A: I am going to expand the question just a bit and ask what your fav goodie is with your morning coffee? I’m not a morning coffee kind of person, drinking coffee on an empty stomach leaves me nauseated and unhappy. But, I definitely love a cup of coffee a few times a week usually between lunch and dinner (but sometimes before lunch as well). ⠀
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If I’m grabbing it from a coffee shop, I like to go with a plain latte and something sweet on the side. I love love love a good chocolate chip cookie. Warm, soft, and chewy with the chips partially melted! 😱⠀
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I also really enjoy lemon flavored goodies so @starbucks lemon pound cake tends to hit the spot. ⠀
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How about you? How do you take your coffee and what do you take it with? I’m talking about that cup of coffee you really get to sit down and enjoy (not the out the door one)? ⤵️⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching
[GAME TIME: TABLE TOPICS | FOODIES - 5 of 7] ⠀
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Let the games continue (see rules and how to play in first comment below)⠀
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Q: What’s the proper way to accommodate a vegetarian?⠀
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A: I’ve had a couple of friends that were vegetarian for reasons related to a dislike of meat like food poisoning as a child and the like. They were quite easy to accommodate because they just didn’t want to eat the meat itself but weren’t bothered by picking it out of their food so easy peasy. 😊⠀
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How bout you guys? Have you ever had to make adjustments to accommodate someone with food restrictions or specific preferences? ⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching⠀
[GAME TIME: TABLE TOPICS | FOODIES - 4 of 7]⠀⠀
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Let the games continue (see how to play and rules in the first comment).⠀⠀
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Q: What’s on your perfect burger?⠀
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A: I generally prefer a more simple burger with cheese, lettuce, tomatoes, onions, pickles, mayo, and ketchup! When I list them all out, it seems like a loaded burger but I mean as opposed to mushroom and Swiss, or some kind of spice. I love those flavors too but I tend to go for the simple cheeseburger, especially if my husband is getting something fancy because I can have a bite or two from his! ⠀
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How about you guys? Fav burger and from where? ⤵️⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching
I recently read a thread on Twitter that was talking about Jess, her Cosmo cover, and all of the fat-shaming in the name of health that occurred. ⠀
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Someone responded saying they used to be a smoker and quit because of all the shame they got as a smoker and said why can’t we use fat-shaming the same way. I pondered on this for a bit and came to the following conclusion:⠀
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Weight is not a behavior, I’ll say that again - weight is NOT a behavior. One does not “do weight”. Weight loss is an outcome, a possible product of behaviors and one that is so incredibly complex that we have multi-billion dollar industries profiting from it. To prescribe weight loss is like prescribing “to cure cancer” rather than “to initiate chemotherapy”. ⠀
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This is not to say that carrying excess weight may not be a risk factor and that nothing can ever be done for weight management but it is NOT the end all be all. It is important to shift the focus on actual behaviors - working on decreasing stress, increasing fruit and veggie consumption, staying hydrated, using mindful eating tools, varying your protein, eating whole grains, etc. Actual measurable, attainable, and sustainable changes. Changes that make individuals feel good and successful. ⠀
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———⠀
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If you’re frustrated by weight loss efforts that make you feel unsuccessful, try a new approach. One that focuses on you as a complete individual and prioritizes your health and mental well being. Shoot me a DM or visit my website (www.duardn.com) today to schedule a session or ask a question or two. ⠀
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My approach to nutrition is non-restrictive and I focus on finding out what works for you specifically and individually because when it comes to your health, one size does NOT fit all. ⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching
[GAME TIME: TABLE TOPICS | FOODIES - 3 of 7]⠀
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Let the games continue (see how to play and rules in the first comment).⠀
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Q: What’s the most surprising meal you’ve had at a ballpark?⠀
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A: I’ve never been to a ballpark 😱. I’ve only been to a few sporting events ever actually. A Pistons/Pacers basketball game when I was young and one MSU football game when I was a student. On and I’ve seen the Globetrotters twice. ⠀
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How bout you guys? Ever been to a ballpark? What’d you have to eat? ⤵️⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪
Resharing this beautiful piece by @cleowade because it seriously speaks to me. ⠀
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Our bodies are amazing, resilient, and incredibly smart. They don’t like being taken for granted or under appreciated. ⠀
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Thank you body for letting me care for loved ones, for allowing me to serve a purpose, for giving me the strength to pursue my passion. ♥️⠀
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When was the last time you thanked and appreciated your body? How do you show your body appreciation? ⠀
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#selflove #featured #selfcompassion #nationalnutritionmonth #poetrytime #poetryeveryday #registereddietitiannutritionist #dietitiansofig #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #healthislife #instapoetrygram #nutritioncoaches #nutritionblogger #foodlovesme #professionalwoman #onlinecoaching #wordgram #poetscorner #poetsofinstagramcommunity #poetrypage #poetrypassion #foodieladies #simplefoods"⠀
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Photo credit @duardn⠀
Reposted with @plannthat
[GAME TIME: TABLE TOPICS | FOODIES - 2 of 7] ⠀
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Let the games continue (see how to play and rules in the first comment)!⠀
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Q: Which food festival would you love to attend? ⠀
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A: Halal Food Festival for sure! ⠀
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Halal for Muslims is similar to Kosher for Jews. An item or action that is halal is one that is permissible. For Muslims the primary food items that are impermissible are pork and alcohol but then there are also nuances that make some foods impermissible. This includes the method of slaughter for meat that is permissible like beef, lamb, chicken. These must be slaughtered and blessed a certain way for them to be halal. In the US foods that are often not halal are gummy foods that contain gelatin (usually from pork) or sauces made with wine (i.e. lots of Italian foods). ⠀
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A Halal Food Festival would be full of amazing foods all which I can eat, explore, and enjoy without having to ask any questions! It would be the ultimate experience. 😍⠀
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There are Halal Food Festivals throughout the US and Canada including Toronto and Chicago. I just haven’t had a chance to attend any yet!⠀
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Ok your turn! Which Food Festival would you love to attend? ⤵️⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪
[GAME TIME: TABLE TOPICS | FOODIES - 1 of 7] ⠀
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If you read my post yesterday, you know my insta presence has taken a hit. So, I thought it would be fun to play a game! I’d love to get to know you all better so participate for a chance to win a $10 Amazon gift card. ⠀
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How the game works:⠀
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I will be sharing 7 Table Topics questions over the next two weeks and the person with the most participation points wins. ⠀
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How you get participation points per question: ⠀
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- answer the question (1 point)⠀
- tag others to answer the question (1 point, 3 points max per question); if they actually answer the question you get an additional point (and they get a point)⠀
- share in your stories and tag me (1 point per question)⠀
- repost on your feed and tag me (3 points)⠀
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ALRIGHT LET’S DO THIS! ⠀
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—- ⠀
Q: Who taught you to cook?⠀
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A: This was my most favorite question because the answer is one of my most favoritist people! I learned to cook from my mother! I have pictures of me as young as I can remember working in the kitchen with her. I learned to wrap grape leaves at like the age of 7 or 8. I could make a fine Turkish coffee by the age of 10 or 11. Love you Mama, @umanasabdelhadi62 ♥️😍⠀
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How bout you guys? ⤵️⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪
Say hello to my new garden friend, Jiminy Cricket! My garden is on the decline again and I think I need to add something to the soil. But life took off and I missed the bus so I’m playing catch up 😅. ⠀
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It’s been quite busy and some changes have required me to spend more time at home. Busy and being at home are good but can be overwhelming. ⠀
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I’ve learned about some of my priorities (or well, what’s not a priority). ⠀
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1️⃣ Garden has taken a hit, I’ve been watering it but alas not even a tiny step more than that. ⠀
2️⃣ My Instagram presence has plummeted (sorry fam, I do love you but wow it takes a good amount of brain power to consistently provide you with quality posts and photos). ⠀
3️⃣ My physical activity is suffering. ⠀
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I’m ok with the first two, but the physical activity component is concerning. I know the value being physically active provides. I know that I love how it makes me feel. I know I can do small simple things at home but those aren’t the kind of activity I love. My loves are boxing and yoga with an instructor, both which require me to leave the home for. I have a quiet punch bag at home and a yoga mat and computer so I could do both by myself using videos but it’s just not the same. So, I really don’t know how to spark up my joyful movement and I’m at a loss! ⠀
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What activities do you tend to drop when life just gets hectic? How do you make sure you keep them a priority? Share your thoughts! ⤵️⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪
🚨 EID GIVEAWAY ALERT 🚨 ⠀
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Yesterday was Eid and today is my Eid giveaway! If you’re wondering what Eid is, head over to @kimrosedietitian’s page and look for a video featuring me! Thanks for helping others learn about Eid, Kim!⠀
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I love @ancientharvest POW pasta! It is a great choice for pasta that offers protein and fiber. Both which really help keep us full and satisfied. There is a slight texture and taste change between this and regular pasta but with the right sauce it won’t even matter. It’s great to have this as an option for those days you don’t want to think too hard about your vegetable and fiber intake. 😊⠀
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Entering is super simple:⠀
1️⃣ Follow @duardn (me) and @ancientharvest
2️⃣ Like this photo⠀
3️⃣ Tag a friend below and tell us what dish you’d fill that bowl with if you had this pasta⠀
4️⃣ Extra entry for sharing in your stories (make sure to tag both @duardn and @ancientharvest to get credit)⠀
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Giveaway closes on 8/28 @ 11:59 EST⠀
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RULES: • one entry per comment, multiple entries are allowed by tagging different users in different comments • pasta can only be sent to US addresses • giveaway is not sponsored by Instagram⠀
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PS. Product was provided by @ancientharvest bc they are cool people. ⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪 #giveaways #giveawaycontest #giveawaytime #pasta🍝
[REPOST] One of my most popular blog posts is one I didn’t even write myself! ⤵️⠀
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"Black lemonade, black pancakes, black ice cream. All of these foods have one thing in common - they’re made with activated charcoal. 🔥 ⠀
Question ➡️❓Have you heard of the activated charcoal fad? Have you tried it❓Tell me what you know! ⤵️⠀
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I recently asked you guys and gals what you’d like to see from me, and I got quite a few of you looking for the lowdown on food fads. Today, that fad is ingesting activated charcoal as a way to detox and I’ve collaborated with the fabulous @sa.rah.rah to give you guys all the details. There’s a lot to be said about this fad, but I don’t want to give away too much. 🙃⠀
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Head on over to my blog to see Sarah Gatien’s guest blog post! Link is in bio (and here ➡️ duardn.com/2018/02/19/guest-blogger-activated-charcoal-benefits-and-harms/). And be sure to let us how you feel and what you know about this trend! ⤵️⠀
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#activatedcharcoal #guestblogger #poetrytime #poetryeveryday #registereddietitiannutritionist #dietitiansofig #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #arabamerican #muslimamerican #healthislife #instapoetrygram #plantlovefebruary #nutritioncoaches #nutritionblogger #foodlovesme #professionalwoman #onlinecoaching💪 #wordgram #poetscorner #poetsofinstagramcommunity #poetrypage #poetrypassion #foodieladies #simplefoods"⠀
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Reposted with @plannthat
Hey guys,⠀
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I’m not in the Instagram posting mood today but want you to know I’m still alive and well. 😅⠀
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Enjoy this photo of an egg burrito that was so delish. ♥️⠀
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Have a fab #humpday. ⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪⠀
Fruit + Salad = 💯⠀
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Do you agree? Tell me if you do! ⤵️⠀
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I love salmon with a salad but often times I’m at a loss for the best dressing to use. So when @kensdressings offered to send me two flavors of their new line of simply vinaigrette dressings I, of course, obliged! I requested to try the Asian and Caesar flavors. I enjoyed This salad above with the Asian dressing and will be making a Caesar salad with our dinner tonight. ⠀
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Check out my story for my thoughts on the dressings and to learn more about them. ⠀
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#kenambassador #salmon #salad #dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪
Ahmed was one of my first clients to graduate out of our sessions! This above is my goal: you graduating out of our sessions and confidently making your day to day decisions! Thanks to all of my clients for being so awesome and trusting me with your health and nutrition goals. ⠀
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Do you have a nutrition and health goal you would like some help with? If so, shoot me a DM! ⠀
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Thank you all! ⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪
Hello Insta Fam! It’s me! Your friendly neighborhood RD and I have a question for you:⠀
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What kinds of in-person events would you like to see from a local Dietitian? I really want to be more present in the Champaign Urbana community but I’m not sure what the community would like to see?⠀
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A few ideas I have are:⠀
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1️⃣ A presentation on Fad Diets & Food Trends⠀
2️⃣ A presentation on Mindful Eating⠀
3️⃣ A presentation on Intro to Intuitive Eating⠀
4️⃣ A presentation on a Nutrition Hot Topic *inset hot topic here*⠀
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As you can see, presentation format is all I can think of at the time being. I’m hoping to reach out to community centers, religious centers, and potentially some health oriented outlets (health food stores). ⠀
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Are any of the above ideas good ones? What would you like to see? Let me know! ⤵️⠀
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Thanks fam! 📸 @yosranadhimi
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#itme #gettoknowme #hihi #dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching
What is your favorite breakfast? I need more breakfast ideas! ⤵️⠀
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My fav breakfast is the one I keep switching up. I tend to get bored of the same foods and always want to try something different or new! ⠀
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Some of my recent adventures for breakfast:⠀
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- PB flavored things like PB toast and overnight oats⠀
- @kodiak flapjacks with an egg over easy⠀
- egg burritos ⠀
- adding mangoes to everything ⠀
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Please give me ideas to try! ⠀
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I hope you all have a fabulous weekend! I’m heading to Minneapolis for the weekend. ⠀
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#dietitiansofig #dietitianlife #nutritionblog #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #foodieladies #foodiepost #acceptingclients #arabamerican #muslimamerican #healthislife #recipeblogger #recipeblog #nutritionblogger #foodlovesme #prettyfoods #professionalwoman #nutritioncoaches #foodbeauty #dietitians #onlinecoaching💪 #breakfastideas #breakfasts #traveling
QUESTION: What's the deal with the Paleo diet? Is it all the rage or just another fad? ANSWER: That's an excellent question, friends! When it comes to assessing a diet or fad you have to look at a few things: what is it, how restrictive is it, is it sustainable, is it evidenced based? The following are some bullet points to help you navigate through it. [ 653 more words ]
duardn.com/2018/07/31/guide-fad-diet-breakdown-paleo-diet/
[GUIDE] Fad Diet Breakdown – Paleo Diet
duardn.com
QUESTION: What’s the deal with the Paleo diet? Is it all the rage or just another fad? ANSWER: That’s an excellent question, friends! When it comes to assessing a diet or fad you have t…❓What kind of rice do you usually use❓Let me know! ⤵️⠀
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Personally we use either Basmati or Jasmin rice for the most part but growing up my mom used a lot of white long-grain rice. I’ll use brown rice if it’s mixed in with some sauce or salad and I’ve recently started dabbling with Arborio rice which is the short grain rice you use to make risottos. ⠀
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But what’s with all these different kinds of rice, how do people choose which one to use?⠀
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First, brown vs white. A grain of rice has 4 layers. The outermost is the hull which is removed in all kinds of rice. The second is the bran which remains in brown or whole rice and this is what makes brown rice a “whole grain”. It’s a nutrient dense layer. The third layer is the endosperm and this is what is most commonly consumed as white rice. And inside the endosperm is the germ which is also a source of nutrients in a rice grain. ⠀
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Second the length of grain is important. Long grain rice is separate, fluffy, and light when cooked. Medium grain is more moist and tender than long grain and the rice has a greater tendency to stick together. Shirt grain is wider than it is long and is sticky when cooked. ⠀
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Besides these two characteristics different rice grains will have different flavor and aroma profiles depending on the type of rice they are. For example basmati is a long grain with a nutty flavor. Jasmine is a long grain with floral flavor/aroma. Brown rice can be long, medium, or short grain and had a nutty flavor. Arborio rice is a medium grainy that is creamy when cooked. ⠀
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❓What kind of rice do you regularly use❓Any favorite rice recipes❓Let me know! ⤵️⠀
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#nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #cookingtip #foodprepping #protips #cheftips #nourishingfoods #arabamerican #muslimamerican #healthislife #cookingtips #recipeblog #nutritionblog #acceptingclients #nutritioncoaches #professionalwoman #simplerecipe #simplerecipes #recipeblogger #nutritionblogger #cookingfun #dietitiantobe #rice🍚 #wholegrainrice #arborio
Yesterday’s Trivia Question: What is the difference between a boil and a simmer?⠀
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Those of you who answered yesterday, crushed it! Simply a simmer is at a lower temperature than a boil. But check out below for more details. ⠀
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A boil, also called a rolling boil, is when the liquid reaches a temperature where it bubbles and starts to vaporize. The liquid is really moving in a boil and there are lots of bubbles. ⠀
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A simmer is just below a boil where the liquid is moving and there may be a small amount of bubbles breaking the surface but only a few. ⠀
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There’s a third category which is a poach and this is even below a simmer where the liquid is moving but there are no bubbles breaking the surface. ⠀
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It’s important to know these differences because many recipes will call for the liquid to come to a boil and then left at a simmer for X amount of time. Check out my latest blog post for a breakdown on why it matters and some more tips related to simmering and boiling. Link is in bio (and here ➡️ bit.ly/2L2Gq2A). ⠀
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If you have any questions, please do not hesitate to ask. You can reach me in the comments below or shoot me a DM. If you are looking for some help with meal planning or getting started on cooking for yourself then schedule an appointment with me today. ⠀
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📸 @zaina.mahmoud (from a long time ago and a far away place - I ♥️ her work! She’s so flexible and great to work with, if looking for a photographer in mid-Michigan look for her!).
Trivia Question: What is the difference between a boil and a simmer? Answer: Simply a simmer is at a lower temperature than a boil. But check out below for more details. A boil, also called a rolling boil, is when the liquid reaches a temperature where it bubbles and starts to vaporize. The liquid is really moving in a boil and there are lots of bubbles. [ 399 more words ]
duardn.com/2018/07/10/trivia-boiling-vs-simmering/
[TRIVIA] Boiling VS. Simmering
duardn.com
Trivia Question: What is the difference between a boil and a simmer? Answer: Simply a simmer is at a lower temperature than a boil. But check out below for more details. A boil, also called a rolli…Doing some feed and blog restructuring this week and next so there’s a pause on new recipes. But not new pics! 😅⠀
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Ain’t nothing like a [homemade] chicken wing! They are just so easy to make! ⠀
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Toss in a bit of oil, salt and pepper. ⠀
Lay flat on baking sheet or baking rack, bake on 425F for 35 min. ⠀
Take out and toss in BBQ sauce then return to oven for another 5 min. ⠀
Wings will be done when cooks to internal temp of 165F. ⠀
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Well this turned into a recipe after all!⠀
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❓What’s your fav way to eat wings❓ I personally love some BBQ and some buffalo but my husband only likes the BBQ so I often get lazy and stick to just BBQ. How about you? ⤵️⠀
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#registereddietitiannutritionist #dietitiansofig #dietitiantobe #nutritionexpert #nutritioneducation #nutritiongoals #nutritioncoaching #virtualcoach #duathedietitian #arabamerican #muslimamerican #recipeblog #foodbeauty #nutritionblog #acceptingclients #healthislife #nutritioncoaches #professionalwoman #simplerecipe #simplerecipes #prettyfoods #newrecipesuccess #recipeblogger #nutritionblogger #foodlovesme #foodieladies #onlinecoaching💪 #chickenwings🍗 #buffalosauce #bbqwings
Trivia Question: What is the most common vitamin deficiency in the US? Answer: If you guessed Vitamin D...you're wrong! According to the Center for Disease Control’s National Health and Nutrition Examination Survey (CDC/NHANES for short), Vitamin B6 deficiency was the most common deficiency seen in the samples collected between 1999 and 2006! That being said Vitamin D was a close second with 10.5% of the population showing a B6 deficiency while 8.1% showed a D deficiency. [ 349 more words ]
duardn.com/2018/07/07/trivia-most-common-vitamin-deficiency-in-the-us/
[TRIVIA] Most Common Vitamin Deficiency in the US
duardn.com
Trivia Question: What is the most common vitamin deficiency in the US? Answer: If you guessed Vitamin D…you’re wrong! According to the Center for Disease Control’s National Health and N…Mark your calendars friends! ⠀ ⠀ I will be going live with All Business Media FM on Thursday 7/5 (TODAY) at 1pm CST/2pm EST! I will be going live with Rick Delgado to talk about Dua the Dietitian, what I do, and anywhere else the conversation may lead! I am super excited to reach more people with my message and hope you can join me! [ 79 more words ]
duardn.com/2018/07/05/1079/
duardn.com
Mark your calendars friends! ⠀ ⠀ I will be going live with All Business Media FM on Thursday 7/5 (TODAY) at 1pm CST/2pm EST! I will be going live with Rick Delgado to talk about Dua the Dietitian,...There are two topics that I find myself often discussing with my clients early on during our sessions and this is one of them! ⠀ ⠀ One of the simplest shift many of us can make when it comes to eating a more balanced diet is to just up the veggie intake a bit! The recommendation of the Dietary Guidelines is 2.5 servings of veggies a day. [ 203 more words ]
duardn.com/2018/06/30/nutrition-tip-add-lots-of-veggies/
Nutrition Tip – Add Lots of Veggies
duardn.com
There are two topics that I find myself often discussing with my clients early on during our sessions and this is one of them! ⠀ ⠀ One of the simplest shift many of us can make when it comes to ea...Hello all! It's me. And I am a Registered Dietitian Nutritionist, Certified Health Coach, and the founder of Dua the Dietitian - where when it comes to your health, one size does not fit all!⠀ I wanted to share a bit about my food philosophy with you today. I genuinely believe that our relationship with food is an organic one. We eat food and our body tells how it feels about it. [ 188 more words ]
duardn.com/2018/06/26/a-little-bit-about-me/
duardn.com
Hello all! It’s me. And I am a Registered Dietitian Nutritionist, Certified Health Coach, and the founder of Dua the Dietitian – where when it comes to your health, one size does not fi…Halloumi cheese is a trendy food in the US nowadays but having Arab riots we ate it a lot growing up. It is a delicious semi-soft cheese that is a tad wee bit salty and can be grilled and deep or pan fried for an awesome side, in a sandwich, or on a salad. ⠀ ⠀ For this lunch I have:⠀ [ 70 more words ]
duardn.com/2018/06/24/recipe-halloumi-cheese-salad/
[RECIPE] Halloumi Cheese Salad
duardn.com
Halloumi cheese is a trendy food in the US nowadays but having Arab riots we ate it a lot growing up. It is a delicious semi-soft cheese that is a tad wee bit salty and can be grilled and deep or p…Making salmon for dinner tonight using one of my fav recipes: Honey Mustard Salmon. This recipe is ALWAYS a hit at home so thought I’d reshare it with you all! Check it out on the blog!
duardn.com/2017/05/28/honey-mustard-salmon-fillets/
duardn.com
Sunday Funday means it’s a new recipe day. Salmon is a super easy protein to make and incredibly versatile. A salmon salad for lunch or a gourmet salmon fillet for dinner. I am loving this re…