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5 Ways to Get Back on Track After Eid

5 Ways to Get Back on Track After Eid

We are one week post-Eid yet somehow the treats are never-ending. I blame it on the quarant-Eid baking this year! Most people baked themselves and...

COVID-19 Healthy Grocery Shopping Tips

COVID-19 Healthy Grocery Shopping Tips

Grocery shopping during the COVID-19 pandemic has become quite stressful. From long lines to empty shelves, it can feel overwhelming just thinking...

Helping Muslims live healthier and happier lives

From the recipe index

Pickled Chayote Salad

Pickled Chayote Salad

Recently I wrote an article for SELF Magazine featuring a variety of ethnic veggies  that go beyond your mainstream kale. I took it a step further...

Join @hinamirza and I at 1PM today! Not only is @hinamirza a very talented Psychotherapist, but has also been working with me over the past couple of months to work towards her health goals.

Join us today as we talk about how you can make it easier to work towards your health goals and hear more about Hina's experience working with me.

Looking forward to seeing many of you there!

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✅No calorie counting.
✅Enjoying food.
✅Treat meals enjoyed.
✅Family eats the same meals.
✅Regular exercise no matter how busy you are.

These are the results Sarah saw in just 12 weeks!

Make this year the year you take control of your health, enjoy working out, and eat food that you enjoy while seeing results you'll be able to hold onto for more than a month. And the biggest bonus? You'll actually enjoy the process!

This past week we have welcomed 20 people who we will be supporting on this life-changing journey. We will be closing enrollment this January 15th. Send me or @strongerwithbelal a DM asap to see if you're a good fit for the program!

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It has been so amazing to see all of your salads for the #asaladaday challenge!

As you plan your grocery list for the upcoming week, I want to challenge you to get atleast one variety of dark leafy greens.

You may have heard me say no to iceberg lettuce and the reason for this is that it is really high in water and low in nutrients. So great for hydration, but not getting much else nutrition wise.

By having atleast one serving of dark leafy greens a day (1-2 cups to start), your giving your body a dose of:
- fibre
- folate
- potassium
- vitamins A,C, E, K
- antioxidants
Each dark leafy green variety will have a different nutrient profile, so it's a good idea to switch up what you pick up each week.

Here are some examples of dark leafy greens you can try:
- Kale
- Spinach
- Collard greens
- Rapini
- Romaine Lettuce (yes counts as dark green)
- Arugula
- Bok choy

Let me know which leafy green you will be having this week!

[Pic taken by the talented @aliayphotography at a time where grocery shopping was so much more enjoyable]

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Over the past 5.5 years, I've had 2 kids and undoubtedly gone through a lot of body changes.

I've also shifted how I eat about 7 times! And no, I don't mean I've gone on 7 different diets but rather evaluated my goals and figured out the best way to eat for my body.

Some of those goals included weight loss, eating to support pregnancy + breastfeeding, addressing digestive issues, training for a 5K as well as strength training. Let's also throw in cooking for a family!

The two things that have always stayed the same with all of the changes is 1)no calorie counting 2)I've always enjoyed the food.

These two principles have allowed me to have a positive relationship with food and enjoy healthy eating, rather than focusing on restriction.

Signs you're not actually as healthy as you think:
- low energy
- you have guilt when you eat "treat food" and spiral out of control
- you rely on motivation to determine how you eat
- you only think about what you have to give up
- you don't enjoy your food
- you've been yo-yo'ing with your weight

When I work with clients to help achieve their goals, my ultimate goal is for them to be able to improve their relationship with food so that they can continue to eat healthy for years to come. Sure weight loss is great, but keeping it off and loving your food is even better!
#healthyeating #healthyliving #dietitian #nutritionist #muslimah #muslimahblogger #healthymuslimah #fitmuslim #hijabi #muslim #torontomuslims

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We are so excited to be opening up spots for The Healthy Muslims Program.

This is a 12 week life-changing program that will transform the way you eat, exercise, and live!

This is the *only* time we will  be taking on clients for this program before Ramadan.

This is also the only time this year you will be getting so many additional bonuses...

You will not only have our support for 12 weeks, you will also be getting:
- Access to our Ramadan Prep Program
- A copy of The Healthy Ramadan Guide
- Support during Ramadan
- Coaching call after Eid

That's right, by joining now, we will be supporting YOU all the way until May 2021 (Eid)!

Enrollment is open for a limited number of days and a limited number of spots. This is your opportunity to work personally with us. To apply, send me or @strongerwithbelal a DM to see if you're a good fit!

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A Salad a Day.

That's what I recommend you should have! Last week on my stories I asked why you currently don't have a salad as a main meal, and these were the main reasons:
- you won't feel full
- you need rice for a meal
- it's too much work
- you want warm food

And honestly, I'm not asking you to go hungry or feel miserable about your food.

The thing is, we've positioned salads as something boring/not a real it's hard to get over it!

Here's a salad I made a while back, it has warm tandoori chickpeas and eggplant (to satisfy my Desi tastebuds and to give me that warm feeling). Guess what? I enjoyed it and felt satisfied.

And please don't just put iceberg lettuce + cucumbers + tomatoes together and call it a day. I'm not talking about thaaaat kind of salad.

You want to make sure you have a variety of components in your salad! Go back a few posts to see the 5 things you should be putting in your salad.

And lastly- you gotta do some prep! Check out my stories to see how I made a salad box so that I can have hearty salads throughout the week without spending hours chopping.

So I challenge you, to "A salad a day". Tag me in your salad pics and I'll even tell you what you can add to make it even more nutritious!
#asaladaday #healthyeating #salad #healthy #lunch #nutritionblogger #nutritionist #dietitian #healthymuslimah #healthymuslims

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I often get asked how to get kids to make healthier choices. The easiest way is to get them involved! Today we had some extra time for breakfast so I set up the table so my girls can make their own fun creation! We used @daveskillerbread killersbread Rockin' Grains English Muffins and topped it with all-natural nut butter as the base. #ad Then the girls got creative with making their own faces and designs.

This makes a filling breakfast for the girls, especially because there are 20g of good quality organic whole grains in @daveskillerbread English muffins. The small rounds make it the perfect size for kids (and adults) to dig in!

#englishmuffin #breakfast #daveskillerbread #familyapproved #healthyeating #wholegrains #fibre

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[The 5 Ingredients You Need For a Perfect Salad] *save for later*

Last week I shared how to make a nutritious smoothie. This week, I want you to make a delicious and nutritious salad! Don’t just put together some lettuce and cucumber and call it a day.

Here are 5 ingredients to add to your salad:

1. Greens: If you are still buying iceberg lettuce, please stop. If you want a mini upgrade, try romaine lettuce or green leaf lettuce. I usually mix a variety of greens such as arugula, kale, and green leaf lettuce. You can even buy a box of pre-mixed greens to save time on chopping!

2. Colours: Once you have a bowl of greens, you want to make it interesting by adding colourful vegetables. A quick check to see if you are getting a variety of nutrients is by eating a variety of colours. For example, red cabbage, carrots, and tomatoes for a mix of colours.

3. Nuts/Seeds: Nuts and seeds give a nice crunch to the salad while adding in a bit of protein and fats. Sunflower seeds work great, but you can use any other variety you have on hand.

4. Sweetness: In my opinion, this is the difference between a “meh” salad and a “great!” salad. A little bit of sweetness can come from dried or fresh fruit. Dried cranberries are one of my favourite additions. I also like adding fresh fruit such as roasted pears.

5. Salad Dressing: So you followed the instructions above and made a fab salad, now what? You have two options: add a store bought salad dressing or kick it up a notch and make your own! You don’t have to be an advanced cook to make your own salad dressing. I'll share some homemade salad dressings soon!

Once you have the major components of a salad, change up the texture of vegetables by using different cutting methods such as:
- Finely chopping kale
- Tearing lettuce by hand
- Using a vegetable peeler for carrots, cucumber, and zucchini
- Shredding your cabbage
- Using cherry tomatoes instead of chopped tomatoes to prevent a soggy salad

If you want to have a salad as a main meal, you need to add protein such as beans, chickpeas, chicken, fish, or lentils.

What's your favourite salad?
#salad #veggies #eattherainbow #healthyeating #lunch #mealprep

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*save for when you're making a smoothie*

Smoothies can be a very healthy breakfast option...BUT a smoothie is only as good as what you put in it.

Don't just add fruit and milk and call it a smoothie - this ends up being too high in carbs (even though these are natural sugars). Especially for a main meal, you need your protein and healthy fats.

So be sure to add in these 4 components:
1. Protein - Greek yogurt is an easy one but if you're dairy free try protein powder or nut butter or powdered nut butter
2. Healthy fat - the easiest way to get this is by adding a combo of chia + hemp + ground flax. Or some avocado is delicious too!
3. Leafy greens - keep a bag of spinach or kale in your freezer to add to smoothies.
4. Fruit - add 1/2 to 1 cup. This is what will really provide the flavour for the smoothie! I love using frozen fruit because it’s easy and no washing/cutting.

What’s your favourite smoothie combo?
#smoothie #healthyeating #healthybreakfast #breakfast #mealprep #nutritionist #dietitian

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“My kids are my inspiration, not my excuse."

I heard this a few weeks ago on a podcast and it so perfectly described how not only has motherhood shaped me, but how I approach my day to day life with my kids.

I’m not here to romanticize motherhood either, kids are hard work! But one thing I realized is that they will *always* be hard work. It isn’t going to get easier. I remember when my girls were younger, I would dream of the days they were older because surely my life would be easier. I would hear from moms with older kids time and time again that no, it does not get easier. I secretly didn’t want to believe *those* moms. 

But here I am, with a 5 year old and 3 year old alhumdulilah. No more diapers in the house. In some ways, things have gotten easier but in other ways they’ve become even more challenging. I could let those challenges consume me, but I refuse to. 

Just like how you want your kids to continue to grow in every aspect of their lives, you have your own journey of growth that you deserve to honour. And yes, your journey is going to be turbulent. There will be days when your kids need a bit more attention or your life has turned upside down, but when you get back onto your journey despite these challenges, that’s what makes you so much stronger. Right now it may feel like you are barely making progress, but those small steps daily become massive movements a year from now. 

And so the next time you want to do something with YOUR life, do it now, start today...stop using your kids as your excuse. Use them as your inspiration.

Tag a supermom who needs this reminder <3 

📸: @this_ruh
#motherhood #muslimmom #muslimahblogger #muslimah #hijabi #mompreneur #momlife #womanpreneur #torontomuslims #muslimfamily

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Presenting Aisha's cake, inspired by her favourite cake artist @yolanda_gampp . When we watched the youtube video on the @howtocakeit channel we know this was the *one* because this cake combines the 2 things she loves - chocolate and purple!

For those new to my page, every year my girls get to choose one cake that we make together from scratch. I'm all for teaching my girls a love for food and developing a positive relationship with food. Yes, we have healthy balanced meals majority of the time and enjoy it, but twice a year we'll pull out all the stops to be covered in butter and sugar and enjoy every moment of it!

Today's cake making took close to 9 hours, and when we were done my kids didn't even want a slice of cake! They were happy with a few treats from the top and then they were done 😂🤷🏽‍♀️.
#cakedecorating #cake #baking #howtocakeit #foodie #caking #torontofoodie #foodblogger #chocolate

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I've been having a huge block lately when it comes to sharing my recipes. I develop atleast 1-3 new healthy recipes weekly just through cooking meals for my family and I want to share it with you all too but I don't. And you know why? Because I don't have an insta worthy pic! The thing is, my younger daughter used to nap so it there was this window to be able to set up and take a pic but lately with her dropping her nap, I'm in a completely new motherhood season.

While this may sound silly, I'm pretty sure this is tied to my perfectionist tendencies and making sure everything is done a certain way before it can be shared. But this ends up being detrimental to me when it stops me from doing what I'm passionate about all together!

And so yesterday I imperfectly showed up in my stories and shared a recipe for my Roasted Tomato Lentil Soup. So many of you asked me to save it to my highlights so you can make it too, and I had this aha moment. It made me reflect on why I'm here, and it's to help make healthy eating easier for you so you feel more energized and benefit from how great it feels to be healthier. And for that, I will do my best to show up in the capacity that is possible for me. Sometimes that will be an insta perfect pic, but mostly not!

If you missed the recipe, you can find it in my highlights under "Veggie Recipes".
#healthyrecipes #vegetarian #tomatoes #eatlocal #basil #EatOntario #foodblogger #foodie #halalfoodie #nutritionblogger #nutritionist #dietitian #healthy

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"I’ll just wait until my kids are older."

"My kids need me, I will focus on me when they are a little older."

If you have a baby, you probably feel like this. And if you have older kids, you probably still feel like this! You’re probably shocked at how quickly the time went by and you still don’t have time for yourself.

I get it, motherhood is tough. But neglecting yourself is even tougher. 

I truly believe that part of being a better mother is prioritizing yourself. Self care is “in” but if you’re neglecting yourself all day over and over again, those 30 minutes to yourself won’t make the profound impact on your life that you’re looking for. 

Eating healthy and working out isn’t just for people who have time - in fact it’s especially important if you’re stressed, busy, and feel like your day controls you instead of the other way around.

We sometimes undermine the impact health and fitness has on the rest of our lives. Yeah sure the superficial aspects are a bonus, but the impact of how you feel is what really matters.


Having energy to wake up before your kids

Not getting frustrated and “taking it out” on your kids

Having energy to play with your kids

Loving your body

Eating the same healthy meals as your family while reaching your goals 

No, this isn’t a romanticized version of someone...this can be you! You have it in you. If you don’t want to do it for yourself, do it for your kids. You and your kids deserve better <3. 

📸: @this_ruh
#muslimmom #motherhood #muslimah #hijabi #mom #momblogger #healthyliving #healthyfamily #fitmom #healthymuslim #healthymuslimah

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Does an apple a day really keep the doctor away? Unfortunately nutrition isn't THAT simple and keeping "the doctor away" is more about the way you eat daily and consistently (along with a slew of complex factors like genetics, family history, fitness, sleep, stress management etc). So while an apple isn't a cure all, it is packed with important nutrients your body needs like fibre, potassium, and antioxidants. In my opinion, all fruits and veggies are a #superfood in their own way.

With that being said, here's a friendly reminder to my fellow Canadians to get in your apple picking over the next couple of weeks before we have to say goodbye to local pick your own produce! It's a great way to support local farmers.

And also, leave your apple recipe suggestions below 😍.
#eatlocal #Ontariogrown #ontario #apples #OntarioApples #downeysfarm

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For those who have been following me for a while, I've recently been interviewed and featured in a nutrition article by @globeandmail! @jessicaleephotography took this pic in my backyard and I'm so happy some of my garden made it to the Globe and Mail too! (Check out the link in bio to read the full piece)

And for those of you who are new here, welcome! I am a Registered Dietitian and Nutritionist who is dedicated to helping you make REAL change with REAL food. I'm not interested in putting you on yet another diet just so you lose a couple of pounds and then gain them back but instead I help you (and your family)....
- Enjoy healthy food
- Learn how to incorporate your cultural food into a healthy way of eating
- Improve your relationship with food
- Have a mindset shift so healthy food becomes your new "normal"
- Improve your blood work numbers (blood sugar, cholesterol, etc)
- Lose weight and keep it off!

Over the past few months I have put together my personalized nutrition approach with my husband's personalized fitness (@strongerwithbelal - and the results our clients have been seeing in as little as 12 weeks is amazing!

I'm grateful for this opportunity to make a difference, particularly in the Muslim community. When I first started studying nutrition, I realized how problematic the lack of diversity in this space is and how it impacts our understanding of what eating healthy looks like. So my goal has always been to 1) contribute to a space with more diverse nutrition professionals and 2) help you eat healthier without having to focus on *giving up* your cultural foods.

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Being a mother to girls...a little crazy and a lot lovely!

I pray that I'm able to be everything they need to grow up to be strong women in this world. They've definitely been everything to me to help push me to be a better person everyday.

Happy #NationalDaughtersDay ❤

📸: @this_ruh

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We're back to help YOU with your nutrition and fitness goals!

This past summer, Belal and I have launched our 12 week "The Healthy Muslims Program" and have helped over 20 people reach their goals and see amazing results.

We are so excited to be opening up 15 more spots! (This past week we filled 5 spots).

We have put together personalized nutrition + personalized fitness that is tailored to YOU. This is not a cookie cutter program, we are there to support you and provide you with a personalized program.

It's why we only open up a limited number of spots - so we can make sure every single person that is a part of the program sees the results they've always dreamed of.

If you're serious about making a change before 2020 is over, send me or @strongerwithbelal a DM!

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As Featured On:

If you are ready to have the most energized and healthiest Ramadan yet, The Healthy Ramadan Guide is for you!

Buy the book!
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