Power of Islamic superfoods Barley, Mushrooms, Fenugreek, Coriander and Olive oil in eating disorder recovery

 

 

 

"Man seeks to change the foods available in nature to suit his tastes, thereby putting an end to the very essence of life contained in them." Sai Baba

Barley and Mushrooms are mentioned in Islam as super foods for their positive properties in helping to fight diseases and maintaining a healthy immune system. In Pakistan, my first attempt at recovery was through the foods that were mentioned in Quran. In Islam we often use Quranic science to heal our illnesses.

This soup or stew made a big difference in my recovery. I could not eat much, except few dates and a cup of chai (Pakistani tea 75%milk , 25% water with cardamoms and loose tea). This stew did aid in breaking the cycle of semi starvation and weeks later in refeeding kept my hunger levels intact.

Super foods:

Fenugreek, Prophet Muhammad (s.a.w.) once said "If my people knew what there is in Fenugreek, the would have bought and paid it weight in gold."

Coriander: Prophet Muhammad (s.a.w.s) said, “ Make yours the seed of coriander, for it is a cure of all diseases except swelling [cancer], and that is a fatal disease.”

Mushrooms: The Prophet ( SAW) said that mushroom is a good cure for the eyes, it also serves as a form of birth control and arrests paralysis.

Olive oil: Olive (Zaitoon) is cure for 70 diseases. Among them, olive oil is most commonly used in the treatment of skin diseases. Alqama Bin Amir narrates that Prophet Muhammad (pbuh) said: “There is olive oil for you, eat it, massage it over your body, since it is effective in Haemorrhoids (Piles).” (Ibn Al-Jawzi, Zanbi)

Barley (talbina).

Prophet Muhammed (pbuh) recommended barley soup for the sick and grieving. He is quoted as saying, “At-talbina gives rest to the heart of the patient and makes it active and relieves some of his sorrow and grief” (Bukhari 7:71#593).

 

Mushroom Barley and Lamb stew

Ingredients:

• 3 cups sliced Mushrooms


• 1 cup chopped White Onion


• ½ cup chopped leeks


• ¼ cup chopped spring onions


• 4 tablespoons Olive oil


• 1/2 cup All-Purpose Flour


• 6 cups lamb broth


• 2 cups skimmed milk


• 150grams diced lamb


• 2 cloves garlic minced


• 1 cup Barley rinsed and drained


• 3 tablespoons chopped Fresh Fenugreek


• Salt and pepper to taste


• 2 tablespoon fresh coriander


• 1 tsp chilli flakes


• 2 bay leaves


• 1 TBSP lemon juice

Method:

• Heat 1-tablespoon oil in a deep pan and add garlic (if you haven’t got fresh fenugreek, then add 1 TBSP fenugreek seeds to oil as well). Cook for 1-2minutes and add diced lamb. Fry for 4-5 minutes and add mushrooms. Sautee mushrooms, onions, leeks over low heat, until it’s all tender.


• Remove from heat and set aside.


• Heat 2 TBSP olive oil and stir in flour. Cook flour in oil for 3-5 minutes until flour browns.


• Gradually stir in water, milk, chilli flakes, lamb broth, barley, chopped fresh fenugreek and bay leaves.


• Season with salt and pepper.


• Bring to a boil over medium-high heat and add cooked mushrooms, onions and lamb.


• Reduce heat to low. Cover the pan. Simmer 45 minutes, stirring occasionally till barley is all fluffy and cooked.


• Add additional water if soup becomes too thick upon standing.


• Garnish with spring onions, coriander and sprinkle on some lemon juice.

 

Hearty High Fibre Soup for Bulimia Anorexia recovery

This soup is excellent in winter and keeps you going till your next meal. You can have it as a snack or as a starter. It's high in fiber, rich in taste and low in calories.

Cream of Butternut Squash Soup

Ingredients

1 large butternut squash 900 grams (skinned and deseeded)

4 TBSP olive oil or coconut oil

1 large onion, finely chopped

1-2 red chillies (deseeded for less hot)

2 garlic cloves, peeled and crushed

1 carrot peeled and sliced

1 leek trimmed

1.7 litres/3 pints water

salt and freshly ground pepper

1 TBSP lemon juice

150ml single cream

1/4 tsp Cayenne powder

1 stock cube (optional)

28grams chopped coriander

Method:

roughly  cut the skinned and deseeded butternut squash into cubes. heat the oil in a deep sauce pan, add crushed garlic  and cook the butternut squash for 2-3 minutes.

Add the finely chopped onions, leeks, sliced carrots and cook until they have softened.  Cover the vegetables with water and add stock cube (optional) and bring to boil and simmer for 20minues on low heat till vegetables are tender. Add salt, black pepper and 1 TBSP lemon juice.

Remove from heat and allow it to cool. Liquidize in a food processor or a blender to form  a smooth puree and then pass through a sieve into a sauce pan. Adjust seasoning to the taste and add all but 2 TBSP of cream and enough water to obtain the correct consistency. Bring the soup to boil, add Cayenne pepper, chopped coriander and serve immediately swirled with cream.

Anorexia Bulimia Meal Plan- Eating the foods of Prophet Muhammad

And the earth hath He appointed for His creatures
Wherein are fruit and sheathed palm trees,
Husked grain and scented herb.
Which is it of these favors of your Lord
that ye deny?
Qur'an 55:10-13

I believe having varied meal plans throughout the recovery is essential for defeating the demon of eating disorder, plus it keeps your body intrigued and your metabolism moving.

Allah did not create any illness without also creating the remedy, except death [old age]. Allah said that he who lives according to the Qur'an will have a long life.

My first attempt at recovery from low weight was in Islamabad, at that time eating disorder, anorexia nervosa had not been diagnosed, but it was there. My mother tried all methods in dictionary for my cure from anorexia nervosa. We went to doctors, homeopathics, scholars, imams, everyone.  One day we went to a cave of Sufi Saint Bari Imam in Islamabad. I met a 75 year old lady, who was Sufi at heart. Every week she boarded a bus from her village in Gujranwala, and came to pay homage to Bari Imam. It’s not an easy journey, especially for an elderly lady. What astounded me how she was so full of vigour and vitality.  When we reached Bari Imam, it was lunch time, she offered us a piece of bread made of barley flour. Carbs, my mind screamed and I refused, she scolded me gently for refusing the food of Prophet. Well how can you refuse such a kind act of hospitality?  She said she was in love with the Prophet and she ate what Prophet ate. She said to my mother to begin my recovery with the foods of Prophet.

The origin of every disease is cold. So eat when you desire and refrain when you desire.

It began with dates, three in the morning, and then we gradually added other foods to my list. Back in UK, I was so busy building my international career that eating took a back seat. I forgot all about fresh fruit and veggies from farms in Islamabad, organic poultry, fresh water fish, it was like nothing existed and the only existence that was real was my anorexia nervosa.  After hospital, relapse and another attempt at recovery, now I dedicate two days in the week, where I incorporate foods of Prophet Muhammad into my meal plans:

List of foods Prophet Muhammad loved:

Barley 

 

Dates



Figs



Grapes



Honey



Melon



Milk



Mushrooms



Olive Oil



Pomegranate



Vinegar



Water

Sample recovery Meal Plan/Menu

Breakfast

Barely dates and honey Medley 300cals

Cooking time: 1 hour

Ingredients:

1 1/3 cups water
1/4 cup pearl barley, rinsed and drained
3 pitted dates
¼ cup almond milk, soy milk or semi skimmed milk

1 -2 TBSP Honey

Method:


Bring water to boil in a saucepan. Add pinch of salt and barley, cover and cook on low heat for 40-45 minutes. When barley is cooked, add chopped dates, milk and stir in honey. Serve hot or cold.

Morning Snack

200 ml Milk with Fig rolls or fig almond cookie

Drink 8oz water

Lunch

Chicken salad with spiced figs

• Ingredients

• 4 x 200g chicken breast fillets (skin on) (see note)


• 1 tbs olive oil


• 2 cups rocket leaves or baby spinach leaves, or any other greens

Spiced figs

• 1 cup (220g) caster sugar


• 1/2 cup (125ml) balsamic vinegar


• 1 cinnamon quill


• 6 cardamom pods


• 6 peppercorns


• 2 star anise


• 2cm piece ginger, thinly sliced


• 4 lemon slices


• 8 fresh figs

1. Step 1For the figs, place all ingredients except figs in a saucepan over medium-high heat. Simmer for 10 minutes, then add figs and simmer for a further 3 minutes or until figs soften slightly. Remove figs with a slotted spoon and set aside. Return pan to the heat and simmer liquid for 4-5 minutes until reduced to 1 cup. Remove from heat, return figs to pan, then allow to cool. (The figs can be made up to 2 days in advance.)


2. Step 2Preheat oven to 180°C. Season chicken. Heat oil in an ovenproof pan over medium heat. Cook chicken for 3-4 minutes each side until golden. Transfer to the oven for 5 minutes or until cooked through. Rest while you prepare the salad ingredients.


3. Step 3Remove figs from syrup and halve. Slice the chicken into strips. Arrange chicken, figs and rocket on a serving platter. Drizzle with some of the spiced fig syrup, then season and serve;

Recipe taken from:

http://www.taste.com.au/recipes/21181/chicken+salad+with+spiced+figs+and+buffalo+mozzarellaMid

Afternoon Snack

pomegranate and grapes smoothie

or just make a fruit salad with seasonal fruits and add seeded pomegranate  and grapes.

Drink 8oz water

Dinner

Mushroom Stroganoff

1 serving of Mushroom Stroganoff with herbed olive and vinegar salad , 8oz water

Recipe (BBC Good food)

Ingredients

• 2 tsp olive oil


• 1 onion , finely chopped


• 1 tbsp paprika


• 2 garlic cloves , crushed


• 300g mixed mushrooms , chopped


• 150ml low-sodium beef or vegetable stock


• 1 tbsp Worcestershire sauce , or vegetarian alternative


• 3 tbsp half-fat soured cream


• small bunch parsley , roughly chopped


• 250g pouch cooked wild rice

Preparation and cooking times

Prep 10 mins

Cook 20 mins

Vegetarian, Low-fat

1. Heat the oil in a large non-stick frying pan and soften the onion for about 5 mins. Add the garlic and paprika, then cook for 1 min more. Add mushrooms and cook on a high heat, stirring often, for about 5 mins.


2. Pour in the stock and Worcestershire sauce. Bring to the boil, bubble for 5 mins until the sauce thickens, then turn off the heat and stir through the soured cream and most of the parsley. Make sure the pan is not on the heat or the sauce may split.


3. Heat rice following pack instructions, then stir through the remaining parsley and serve with the stroganoff.

PER SERVING

329 kcalories, protein 11g, carbohydrate 50g, fat 9 g, saturated fat 1g, fibre 4g, sugar 8g, salt 0.7 g

"http://www.bbcgoodfood.com/recipes/1898646/mushroom-stroganoff"

Dessert

Fruit Platter: Selection of Melons

Alternative dinner ideas using Mushrooms:

Mushroom Chicken Pasta

Mushroom Risotto

Mushroom Biryani

Mushroom and potato curry

Creamy Mushroom tagliatelle

Moroccan stuffed Mushrooms

Mushroom rice pilaf

Alternative lunch ideas:

Middle Eastern slow-cooked stew with lamb, chick peas and figs

Mushroom barley soup with olive bread

Breakfast ideas

slice of date and walnut bread with 1 TBSP honey and a glass of milk

Eating Etiquette in Islam

Allow your food to cool before eating, for in hot food there is no blessing.

When you eat, take your shoes off, for then indeed your feet have more rest.


There is blessing in the middle of a dish. So commence from the side and not from the middle.

There is blessing in three things: in the early morning meal, in bread and in soup.

Let no one drink while standing up, except one who is suffering from sciatica.

Eat your meal at dawn, for there is blessing in a meal at dawn.

Taking a risk in Eating Disorder Recovery-

God helps those who help themselves

Benjamin Franklin

When I failed to recover at the local eating disorder unit, relapsed at home and hit rock rock bottom and then  again attempted one of the millions failed recoveries at home, I took a risk and challenged my disorder. Changing my social environment helped me in beating my disorder, as I was forced to stay in an environment with no eating disorder triggers.

I love these words by Rumi:

To be or not to be Is not my dilemma. To break away from both worlds is not bravery. To be unaware of the wonders That exist in me, That Is real madness! ~

Hehehe Yes I wanted to see what exists in me, and distinguish it from my eating disorder demon.

I can now really relate to what Kate Walsh said in her book:

An eating disorder is a disorder of behaviour

An eating disorder is a disorder of lifestyle,

An eating disorder is a disorder of relationships,

An eating disorder is a disorder of thinking,

An eating disorder is a disorder of life and values and emotions.

Geez , what a price to pay for thin body? (I’m referring to myself)

Anyway at home, underweight, depressed, sun is not shinning Grrrrr. Your disorder is not changing and you are losing your spiritual connection with God and in your starved mind, everyone is either fitting into black category perfectly good or white category very bad. I knew what I needed, so I changed my environment for few days. Deep down, I knew that it will be just me and my disorder and I wanted to see and monitor the behaviours I would indulge in while away from the comfort of my environment.

It was a four day break, but a break with a purpose to heal my body and soul. More than anything I wanted to reconnect with God and refrain from disordered behaviours that took up 20 hours of my day. I wanted to be steady in my prayers and marvel at simple things in life. I dedicate this recovery to a dear friend who was committed to the belief that I can and will become responsible for my own recovery.

So with yellow skin and shivering body I leave my home for Gatton Manor Golf Club in Surrey. I booked a room, with no breakfast. I’m going to recover by taking my own food with me, I cajoled my disorder. I remember arming myself with Quakers instant oats boxes. All I had to do was boil the kettle, add hot water and within 2 mins my 213 cal breakfast was ready. wow what a way to recover? All the green negative calorie fibre from local Sainsbury’s store and tins of dieter friendly fish were in my suite case. No milk, yes but fat free yogurt was in abundance. There was some fruit and some packets of very low calorie soup packets. First night I was sick, trying to ingest and digest all that green and omega 3 goodness.

Following morning, was I satisfied with my watery porridge? NO! I guess my body had enough of my disordered behaviors and as a result of malnourishment my hunger signals were all over the place.  At the Golf Club, without the demands of work and hectic home life, I was able to stop and reflect the needs of my mind and body, and perhaps it was the first time in years that I knew what I wanted for breakfast, lunch and dinner, something with fats.  I went to Gatton Manor's Club House, and decided on Beans on Toast. At the end of the meal I felt oddly satisfied. So Club House brekkie was in for next four days and boxes of porridge were out for good.

As a Muslim, I can only eat Halal, so every morning I had a choice of following:

Omelette and salad with one filing

Smoked salmon with scrambled eggs

Baked beans on toast with Juice

2 eggs, poached, fried or scrambled on toast

So one of the most satisfying and heartiest brekkie ever in my relapse refeedig was Beans on toast. I know hard to believe, but God it worked miracles at keeping the bulimic and binging thoughts away.

I remember one of my famous rants, who eats sandwiches for lunch? If I'm going to eat, it will be on a table and not grab and go grub.

At Manor House, lunch time menu was limited (even more so, due to my dietary restrictions) , but a choice between packets of MSG laden soups or freshly prepared sandwiches, I opted for former.

Lunch- All Day Menu

Choices were:

Luxury Fish and seafood pie

Ceaser Salad with prawns

Traditional Fish and Chips

From Sandwich Bar

Egg Mayonnaise served with a salad garnish

Tuna Mayonnaise with Red Onion

Mature Cheddar Cheese with pickle

With optional side orders for all lunch items:

Skinny fries

Cheesy chips

Nachos



Those four days were a winning battle against my eating disorder, why, because I tuned into my body's needs. Oddly, I just knew when I wanted something with Carbs, or something with Omega 3, or something just plain sweet.  I learnt one thing that recovery doesn't have to be complicated, meals don't have to be stressful. Something as simple as egg mayonnaise sandwich can act as a tool to healing and satisfying your hunger pangs.  There is no way you can recover without Dairy, Protein, Carbs, Fiber and Fats, it’s simply impossible.

In beginning when I made my pledge to structured eating, I was overwhelmed, at home I completely freaked out. In Manor house, I stuck to decisions I had made in advance because it was my recovery and indeed the choices you make in recovery determine your future.

So at Manor House, I bore the cold, went for short walks when I wanted to get rid of my lunch. Meditated when I had thoughts of skipping next meal and indulged in Dhikr, when eating disorder thoughts became too much to bear.  I prayed, reconnected with needs of my body, turned towards my heart and well just allowed my body to heal.



For me to detach myself completely from my comfortable environment was the key to recovery because it allowed me to change my thought pattern, acknowledge myself and my spiritual needs, spend time with myself. Eating structured meals is a key to nurturing your thoughts and disciplining your body.  At times when I thought I would choke on panic, oddly there was something for me to do, even in my room. The view from my bed room window was spellbinding and calmed my disorder. I marveled at God's creation and reflected on steps I would be taking in future to beat my disorder.



Only one complain from Manor House , their staff is way too nice. Their lovely house keeper kept my complimentary tea coffee tray well replenished with delicious biscuits, extra milk and lots of decaf coffee. God bless them all!

Healing your Eating Disorder Anorexia Bulimia Nervosa with AHmed Hulusi

There are certain people who appeal to us in our short span of life and they mesmerize us simply by their style, caliber and innate charisma.

With my losing battle with eating disorder, I came across Ahmed Hulusi and learnt one thing that the voice inside my head belonged to someone who was purely menace and destructive. Ahmed Hulusi is a Sufi, a scholar from the Mevalana's heartland of Turkey. He is demure, quiet and befittingly carries an aura of saint around him. His humbleness, knowledge, intellect and wisdom appealed to me.

In many ways, it was his book A guide to prayer and Dhikr, that got me through the darkest days of anorexia nervosa. I have to admit his work is complex and astoundingly brilliant. It pushes the boundaries of limited human intellect. Turkey has produced great Sufi saints throughout the course of history, but Ahmed Hulusi has a status of his own. We are lucky to have him in our world.

In eating disorder you cannot control your mind, in fact its your disorder that controls you. According to Dr Irina Webster subconscious mind is the mind beneath or beyond conscious awareness. In the case of eating disorders for most people, the behavior or the sufferer seems very illogical and strange. And many sufferers do understand what they are doing is not right, but they still continue to do these things. This is because their sub conscious tells them to and they cant stop. The subconscious always wins.

No wonder a person feels detached from mercies of God, when their mind is constantly in a state of confusion and destruction.

To recover

According to Karen Philips in order to recover from your eating disorder, "the cortex, which is the conscious part of the brain, should influence the limbic system, which does not have conscious thought."

I agree with her (in my case) that " most  eating  disorders  are  a  learned  behavior.  Initially you taught  yourself  to  diet,  or  to  become  slim.  Initially  it  was  your own  conscious  decision  to  lose  weight  because  you  wanted  to look better. This conscious decision was made by your cortex and sent  to  your  limbic  system,  which  gave  you  feelings  (like feeling good about yourself when you become slim). So,  what  you  need  to  do  is  reverse  this;  you  (or  your  cortex) should  make  another  decision  (about  changing  your  own  image and feelings that you have now, like starving yourself or purging, back  to  a  normal  response)  and  send  this  signal  to  your  limbic system  to  foster  good  feelings  about  this  new  decision  you  have just made."
How  do you do it? In my case as Ahmed Hulusi said: practice known as Dhikr. Imam Ghazali said: "There has to be a balance in everything, except dhikr of Allah which needs to be constant/often."

Ahmed Hulusi said:

Religion is not for attaining worldly sovereignty. In Jesus’ words, it is to attain “the kingdom of heaven.” And this is only possible by reaching the essential reality of one’s self.

How can one attain knowledge of the self?

Via the brain, of course!

Our success will be determined by the extent to which we use our brain’s capacity. The wider the scope of our reflective capacity, the more objectively we can view things and the stronger our spirits will get, allowing us to know the reality of Allah.

But how will such progress take place in the brain?

Through the practice known as dhikr!

I believe Dhikr is the key to defeating the demon inside my brain. Ahmed Hulusi emphasized on changing your mind through recitation of certain names of Allah. Shaykh Hamid Hasan of the Naqshbandi-Mujaddidi tariqah in New Delhi helped me in this matter.

In eating disorder treatments, hypnotherapy, counseling, meditations are highly recommended . All the holistic methods and prescription medicines such as fluoxetine (Prozac) are there to silence and control this voice inside person's mind . I find controlling that voice through Dhikr is much easier.

We all humans are weak, but with the combination of right foods, tawakul and Dhikr, Inshallah nothing is unattainable, especially the war against eating disorder.

Read the article below by Ahmed Hulusi on Dhikr

What Is DHIKR

Religion is not for attaining worldly sovereignty. In Jesus’ words, it is to attain “the kingdom of heaven.” And this is only possible by reaching the essential reality of one’s self.

How can one attain knowledge of the self?

Via the brain, of course!

Our success will be determined by the extent to which we use our brain’s capacity. The wider the scope of our reflective capacity, the more objectively we can view things and the stronger our spirits will get, allowing us to know the reality of Allah.

But how will such progress take place in the brain?

Through the practice known as dhikr!

Indeed, dhikris the key to all of the above.

Primarily, dhikr is known to be a repetition of certain prayers and names of Allah. Its second meaning entails remembrance and to reflect on. Furthermore, it means to elaborate and dwell on a meaning such that it yields deep, comprehensive contemplation.

Here are some verses from the Quran in regards to the importance of dhikr:

“O believers! Let not your worldly goods or your children make you oblivious of the remembrance of Allah (the remembrance of your essential self, and the necessary practices that accompany this). And whoever does this – it is they who are the losers!” (Quran 63:9)

“They (the objects/idols of their worship) will say, ‘Subhan[1] you are! It is not possible for us to take besides You any allies. But when You provided comforts for them and their fathers, they forgot the knowledge of reality and indulged in bodily pleasures which eventually led to their ruin.’” (Quran 25:18)

“And whoever is blinded (with external things) from remembering that his essential composition is composed of the names of Allah, and thus from living the requirements of this, (Rahman) We appoint for him a devil (a delusion; the idea that he is only the physical body and that life should be lived in pursuit of bodily pleasures) and this (belief) will become his (new) identity! And indeed, these will avert them from the way [of guidance; the path to reality] while they think that they are [rightly] guided!” (Quran 43:36-37)

“Satan (corporeality; the idea of being just the physical body) has overcome them and made them forget the remembrance of Allah (their own reality of which they have been reminded, and that they will abandon their bodies and live for eternity as ‘consciousness’ comprised of Allah’s names!) Those are the acquaintances of Satan (the advocates of corporeality, those who only think of themselves as the physical body). Beware, for most assuredly, the party of Satan will be the very losers!” (Quran 58:19)

The absence of remembrance in the form of dhikr is probably the biggest lack in our lives. Those whose brains are deprived of the power of dhikr are easily susceptible to the manipulations of the jinni.

Being under the influence of Satan denotes a much bigger reality than one may assume. The Quran clearly states that the majority of the human race is under the direct manipulation of the jinni:

“The day when Allah resurrects them all, He will say to them: ‘O community of jinn, you have truly possessed (misled from reality) most of mankind.’” (Quran 6:128)

The only and most powerful weapon man has against the jinni, who appear most often in the guise of aliens or extraterrestrial beings,is dhikr.

The most observable feature of those who are under the influence of the jinni is the absurdity of their speech, which lacks logical uniformity and is contradictory.

The Quran advises reciting the following verses as a dhikr or as prayer to be protected from them:

“Rabbi inni massaniyash shaytanu bi nusbin we adhab; Rabbi audhu bika min hamazatish shayatini wa audhu bika Rabbi an yahdurun wa hifzan min kulli shaytanin marid” (Quran 38:41, 23:97-98, 37:7)

“He called to his Rabb (the reality of the Names comprising his essence), ‘Indeed, Satan (the feeling of being this body) has given me hardship and torment.’”

“And say, ‘My Rabb! I seek refuge in You (the protective names within my essence) from the incitements of the satans (that call to corporeality). And I seek refuge in You (the protective names within my essence) my Rabb, lest they be present with me.’”

“We protected the nearest heaven (earth’s atmosphere) from every rebellious satan.”

Cigarettes are the most prominent source of smoke nutrition for the jinni. Due to this they never leave the presence of smokers. Again, dhikr and prayer is the only way one can protect the self from their influences.

Prayer and dhikr enable the brain to produce a protective energy, which can shield the brain from the impulses sent by the jinni, either by weakening these incoming impulses or by preventing them altogether.

In fact, the protective energy omitted by the brain during dhikr forms a field of protection around the person.

Indeed, our preeminent purpose in life should be to develop and enhance our brain via dhikr and thereby to know our selves and our environment. For our brain possesses potential that is beyond our imagination. If only we could harness its power!

Only then may we gain insight into the reality of man, his make-up, his mechanism, his inherent qualities and how to optimize them through dhikr and prayer.

SUGGESTED DAILY DHIKR’S

100 ALLAHUMMA A'INNI ALA DHIKRIKA WA SHUKRIKA WA HUSNU IBADATIK

O Allah, enable me to remember you, to benefit from you and to engage optimally in the necessary practices thereupon.

300 ALLAHUMMA INNI ASALUKA HUBBAKA WA HUBBU MAN YUHIBBUKA

O Allah, bestow upon me your love and the love of those who love you.

300 LA ILAHA ILLA ANTA SUBHANAKA INNI KUNTU MINAZ ZALIMEEN

There is no deity-God (I as this person do not exist) only You (the meanings of the names that comprise my essence). I invoke you (as the manifestations of your names necessitate me to) Indeed, I have wronged my self (by failing to realize and exoerience my reality).

500 QUDDUS'UT TAHIRU MIN KULLI SOOIN

Cleanse me from all humanly impurities.

100 YA NURA QULLI SHAY'IN WA HADAHU AKHRIJNI MINAZ ZULUMATI ILAN'NUR

O the source of light and guidance for all! Save me from the darkness of ignorance and enlighten me with your knowledge.

3600 x MUREED

2700 x HALIM

1800 x MU’MİN

2700 x RASHID

3600 x QUDDÛS

3600 x NUR

1800 x HAKİM

2700 x FATTAH

Prayers for Protection

Rabbi inni messeniyesh sheitanu binusbin ve azâb; Rabbi euzü bike min hemezatish sheyatini ve euzü bike rabbi en yahdurun. Ve hifzan min külli sheytanin marid.

O Rabb! (The Reality of the Names comprising my essence) Satan (The internal mechanism (ego) that promotes the illusory existence of the inexistent and veils the absolute reality) is distressing and tormenting me. My Rabb, I seek refuge in you from the incitements of Satan, and I seek refuge in you from the presence of Satanic influences around me. And we have provided protection from all rejected Satans.

Audhu bi wajhillahil kareem wa kalimatillahil ta'ammatilladhiy la yujawuz hunna barrun wala fajiroon min sharri ma yanzilu minas samaa'i wa ma ya'rujoo feeyha wa min sharri ma zara'a fil ardhi wa mayakhrujoo minha wa min fitanil layli wan nahari illa tariqan yatruku bikhayrin ya Rahman…
I seek refuge in the face of Allah (in that which the attributes of Allah become manifest), the Karim (The exceedingly generous and bountiful), and in all His Names, nothing good or bad can attack them.

I seek protection in RAHMAN, the source of all potentials, from that which ascends to the heavens (from provocative thoughts) and that which descends from the heavens (from thoughts that conjure doubt and suspicion), from that which is produced from the plane of perceived manifestation (ardh) (that which emanates from corporeality) and grows out of it (bodily demands and desires), from the provocations of the day (our internal life) and the night (the outside world), and from that which knocks on the door at night (instinct), except if it is with good intent.

Low Cal High Nutrients Energy Boosting Snacks for Anorexia Bulimia Nervosa

I really believe that if you want to kill your eating disorder, then you have to make eating 3 small meals and 3 snacks frequently through the day part of your daily regime. There were several reasons for changing my eating habits, but I really was sick of feeling overly hungry by night time and my extreme mood swings due to malnourishment were getting on everyone's nerves. 3 snacks, actually healthy snacks prevent overeating at meal times. In recovery we cannot trust our hunger levels, therefore snacking is a crucial part of restoring normal eating.

I used to be a sugar addict, carbonated drinks, sweets was my answer to everything. After I relapsed, I would get very hungry later, which would make me susceptible to making even less-healthier choices and adopting dangerous behaviors to get body rid of that gooey greasy sugar affects.. shuderrrrrrrr..

I'm not an active person, but I do get hungry after every 1-2 hours and in Eating Disorder days I would not eat for several several hours which would naturally lead to another eating disorder behavior at main meal times.

Six small meals is what my body wants from me.

Making healthy snack choices prevents me from entering subconscious overeating state of mind at lunch and dinner times and enables me to stay within my set calorie intake for that day.

Most filing and least sugar laden snacks in relapse recovery for me are:

Home made Walnut butter-  My recovery is not complete without walnuts, just add walnuts to food processor , add 1 tsp extra virgin olive oil and blend until smooth. Refrigerate and use it on bagel, in breakfast cereals, smoothies , puddings etc.

Low fat Greek Yogurt- with any fruit or granola or flaxseeds. If I had that for my morning snack, then it was a smooth transition to lunch with friendly bacteria humming in my stomach.

Flavored Frozen Yogurt- I love mangoes and peaches so puree a fruit of choice, and mix it into plain Greek yogurt and freeze it.. In my old days i would make a fruit coli to go with my perfect frozen yogurt. Lots of calcium, home made and say Adios to Pinkberry.

Date bars or add 3 dates to your smoothies. I love dates. Combine

dates with 1 ounce of pistachios.



Granola Bar- I swear by them, my Favorite is Planters Nutrition Digestive Health Bar

Nothing can beat this KIND Cranberry Almond + Antioxidants 190cals



Tuna- mini tuna salad on melba toast is excellent. (low in calories but high in goodness) 160cals

Salmon- If you're crazy for Salmon (like me) then this baby snack is perfect, smoked salmon on rye cracker or rice cracker or whatever

Almonds- 1 ounce about 22 almonds provide you with protein, fibre, 75mg calcium, and highest amount of vitamin E from all nuts. Or take 11 almonds and combine then with few dates... hmmm bliss

Pistachios 1 ounce (48 nuts) or a pistachio bar 149 cals

Dry cereal with trail mix-  I love this , if I know dinner will be super delayed due to any reason.  

Pumpkin seeds high in Vitamin E that keep your hair shiny and skin beautiful.


Pumpkin Seeds Snack recipe by Paula Deen

Ingredients
1 1/2 cups pumpkin seeds, roasted and salted
1/2 cup unsweetened coconut flakes
1/2 cup dried dates, chopped
1/2 cup unsalted almonds
1/2 cup candy coated chocolate pieces

In a large bowl, combine all ingredients until well incorporated. Store in an airtight container at room temperature.

Figs- In Islam, Quran says that fig is a fruit of paradise. Cannot find  fig or hate it, try a fig bar. I love figs, they are amazing.

Milk, either in cereal, oats , with Oat biscuits, seeded biscuits or make a  smoothie- (best one is 1 small banana, 2 dates, 1/4 cup iced. This is also used in eating disorder recovery to prevent heart attack---recipe by gorgeous Shaye)

Pretzel sticks in walnut butter and honey. If you're in US of A, then go for Snyder's whole wheat Pretzel sticks

Hunger Suppressant Dark Chocolate- Persoanlly I'm not a fan, but after choking it down, i was acting weird for several hours and yes it satisfies some weird neuro transmitter in your brain that even at dinner time your not too hungry.

Trail Mix- I make my own, customize it with your favorite dried fruits and nuts.

Cheesy popcorn - 75 cals

• 1 cup(s) hot air-popped popcorn


• 1/4 cup(s) freshly grated Parmesan cheese


• Cayenne pepper, to taste

---

Directions

1. Toss popcorn with Parmesan and cayenne to taste.

(Recipe taken from delish)

Anorexia Bulimia Eating Disorder Relapse Menu

"Part of compliance is defiance, but you must arrive at acceptance of the disease."

From recovery to relapse, indeed road to defeating Eating Disorder is a long one with twists and turns. I love what Arielle Becker said: Relapse can show you where your recovery is weak. For some people, it's PMS. For  others, it's work stress. Or kids. Or breakfast. Or whatever. These things can be easy to overlook or shrug off.  But a relapse can give you a chance to address these, head-on.

"Don't be afraid to fail. Don't waste energy trying to cover up failure. Learn from your failures and go on to the next challenge. It's OK to fail. If you're not failing, you're not growing."

H. Stanley Judd

Ahmed Hulusi said "If you had managed to increase the capacity of your brain, then you have also managed to increase your spiritual power." To me this is, if we reduce the power ED has had on us then we can manage to increase the capacity of our brain and defeat this order

Relapse Recovery Menu

One advice I was given was to practice the rules of healthy eating – taking each moment at a time and putting into practice as many rules as possible

This plan worked for me, because it worked around the British food pyramid (you cannot recover without following all five of them:(

My meal had to contain the following:

4oz of lean protein

5.5 servings of grains (1 slice whole grain bread, 1/2 bagel, 1 cup whole grain cereal, 1/2 cup cooked rice, pasta, 1 oz dry rice, pasta.

5 servings of Veg: One serving is 2 cups raw vegetable, salad,  1/2 cup steamed veg, 6 oz veg juice)

5 servings of Fruits: 1 medium piece of fruit, 6 oz fruit juice, 1/2 cup raw fruit, 1/2 cup cooked fruit, 1/4 cup dried fruit

Lean Meats / Beans 1 ounce lean meat, fish, poultry, 1 egg, 1/4 cup cooked beans, 1 ounce tofu

==================================================

At home, I experimented with various breakfasts, different measurements and wrote down my hunger levels. Fat free Brekkie was a strict no no........ Zero cal brekkie was a no no as well. 

They say eat breakfast like a king, eat lunch like a prince and eat dinner like a peasant. (OK! in recovery there is no eating dinner like a peasant or you'll be binging like an ancient Greek in middle of the night).

Breakfast 9:00am 

One of the following: (all with 200 ml of juice, pineapple, pear or apple or whatever is in the season)

Pick One for each day:)

1. 1 serving of Beans on toast


2. 2 eggs (poached, scrambled or fried) on toast


3. 40 grams Porridge with walnuts or flaxseeds, made with 200ml skimmed milk.


4. 2 Weetabix with 200 ml skimmed milk and 1/2 chopped banana


5. 2 slices of whole grain toasts with homemade walnut butter and honey


6. French toast, whole grain 1 slice, (made with 1 medium egg, 1 tsp oil, 2 tbsp golden syrup). ½ cup cottage cheese, ½ cup orange juice.


7. Pancakes 2 (4” across), (made with 2 TBSP maple syrup)½ cup low fat cottage cheese , 1 cantaloupe (med.)


8. 1 medium egg poached, 2 whole grain toasts with flora spread, 2 slices of Turkey, 1 cup coca and ½ cup orange juice.


9. Dry cereal 42grams (any whole grain or bran) skim milk 1 cup, 1 TBSP raisins, small banana ¾ cup orange juice


10. Low Fat granola 2 oz, 1 TBSP raisins, Full fat Nutrasweet yogurt, 1 cup orange juice


11. 1 whole-grain bagel, with Philadelphia light chocolate spread, ½ cup grapefruit and 1 cup cocoa


12. Alaskan Salmon tortilla wrap with sweet potato crisps and fruit compote


13. Golden apple oatmeal with couple of chopped dates, walnuts and pineapple juice.


14. 1 bagel toasted with 1 TBSP peanut butter with 80grams of sliced apple and a cup of juice.

(I always end my breakfast with 1 tsp flax seed oil yuck , but so good for you and stops false hunger pangs and gives your eating disorderd mind a good kick)

11:00am Morning snack

85 grams seeded pomegranate with a cup of Greek yogurt

Glass of pear juice with handful of almonds

2  Biscuits with 200ml Milk

1 ounce almonds with a pineapple juice (you brain will be singing and your heart dancing)

1/2 bagel with 1/2 tbsp peanut butter and 1/2 tbsp honey or jam if your Americano with a pepper mint tea

Smoothies 240 grams of fruit and veg- (add 3 portions of fruit or 3 portions of veg or combo of both of them to complete some group portions from the food pyramid). In UK recommended portion per person of fruit and veg is 80grams, so 5 portions of mix fruit are 400 grams.  If you don't want to eat fruit for rest of the day and want immediate healthy buzzzz then just make a good luxurious smoothie.... Blisss . I always add Wheatgrass synergy and it gives me so much healthy energy that I dance away the night.

Examples of my smoothies

Luscious Skin Smoothie, 80g carrots, l celery stalk, 80g apple, 80g frozen berries (any), l cucumber, 1 serving of wheat grass synergy for so many extra nutrients and that zing to your body (optional only add if you’re not using any milk based products in your smoothie) Method:Wash, peel cucumber. Add all the ingredients into blender with either 1/2 cup soya milk, almond milk, 1/2 cup frozen yogurt with 1/4 cup ice and blend until smooth.

Stop Age Juice: 4 large or 8 small cabbage leaves, 6 carrots, ½ - 1–inch piece of ginger.

Skin cleanser: 5 stalks of celery, 1 cucumber, handful of mix spinach leaves (buy from Asda, its mixed) and 1 apple. Blend all



 

1:00pm Lunch---- hmmm

I don't event want to discuss what I was having before the relapse:(

These are the meals I often had or tried to had during relapse recovery change. This time no no empty air eating.

120 gram smoked, steamed or grilled salmon with serving of rice and 160 grams of cooked veggies

1 pound grilled white fish fillet with roasted sweet potato chips and 80grams of steamed asparagus

2 oz whole grain chicken breast sandwich with 1 tbsp mayonnaise, 1tsp Flora, romaine salad and chopped tomato and pepper salad drizzled with balsamic vinegar.

Veggie pasta 170 grams

Tuna, avocado, beans salad

Tuna, red onion panini with hummus and salad

Egg Mayonaise and cress sandwich with salad garnish

Alaskan salmon sandwich: mix salmon with 1TBSP mayonnaise, black pepper, 2 tsp lemon, with chopped toasted walnuts. Add rocket leaves on to sliced bread, spread the filling and enjoy with a side salad garnish.



Whole wheat bread 2 slices, Kraft Free cheese 1 slice, 1 cup vegetable soup

whole grain bagel with 1 tbsp cream cheese, green onions chopped, served with salad, lettuce, tomato, carrot, radish, mixed crumbled feta cheese and salad dressing (optional)

Whole wheat bread , 3 oz tuna, whipped salad dressing ,lettuce, tomato with baked potato chips and a cranberry juice

Desserts: watermelon, Fig bar, fruit compote, fruit yogurt, peach, watermelon

Mid Afternoon Snack 3:30pm

this was a critical point of recovery and a meal plan or dinner would have been a quick, quick binge and panics and purging and disordered ranting all night long.

Granola bar

peanut butter sandwich

pistachios 1 ounce

unsweetened trail mix

Fig bar or a date bar

4 whole-grain crackers with 1 ounce cheddar

1 slice toasted cinnamon raisin bread with 1 tsp honey and 1/2 sliced banana

2 cups popcorn topped with 1 tablespoon Parmesan cheese

Dinner 6:30pm

• Chickpea burger in tahini sauce served in wholegrain open pitta bread. 1 scoop ice cream with ½ chopped banana and sprinkle of nuts on top.


• Chickpea curry (1 serving) with chappati and salad. Fruit compote, or fruit salad, or serving of rice pudding


• Egg omelette, made with 2 eggs whisked, 1 ounce of cheese, 1 ounce spinach, 1 ounce spring onions, 1 chilli, 2 TBSP milk served on toasted pitta bread and topped with half grilled tomato. Side salad- 1 cup of red onion, carrot mint salad. Frozen yogurt


• Pan seared chicken breast (100 grams) or 2 chicken thighs with 1/2 cup of quinoa or 1/2 cup rice and 1 cup of steamed vegetables. serve with minted raita- tapioca  oatmeal cookie


• 2 ounce (56grams) pasta with 100 grams of broccoli floret and 150 grams of shrimp.


• 2 ounce thin noodles with, 80 grams peas, 80 grams sweet corns, 80 grams mangetout and 2 ounce chicken. Lime sherber.


• Whole grain bagel with cream cheese and mixed salad. Ice cream 1 scoop with any syrup or chopped nuts


• 2oz Lemon Chicken, ¾ cup with chick pea rice, ½ cup minted yogurt, fruit yogurt


• 3 0z baked fish , 1 cup stir-fried:  zucchini, mushrooms, onions, etc 2 tsp oil, 3/4c rice with 1 cup fresh tomato, 1 small biscuit, 1 cup skim milk , low fat frozen fudge bar.


• 1-2 Pieces of Chicken or Beef, 4oz of Pasta or 1 cup of Brown Rice
  Salad or 1 Green Vegetable

Night time snack 9:00pm

1 cup of almond milk

1 cup of skimmed milk with horlicks- This is the best. it doesn't just doubles your calcium but is marvelous in winter days.

1 cup of live probiotic yogurt