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Yasmin Essa

Yasmin's August 2016 Goals


I spent some time today dialing in on my personal + professional + spiritual goals for the month of August. I've decided to share them with you all.

I'm sharing for three main reasons: 1) to keep myself accountable, 2) to share about myself since it's normal human nature for people to generally be curious about what others are doing, and 3) to inspire others to get their goals down in writing, so we can support each other, inshaAllah (Godwilling).

Here are some of my goals for the month, inshaAllah (Godwilling).

1) Share a handwritten short love note each day on social media. My goal is to make them short, simple, and sweet. I'll begin tomorrow, August 3rd inshaAllah.

2) Fill my current open 1:1 coaching spots for my Initial Coaching Session. (I have 2 currently open this month. These sessions are for new clients. If you are interested, send me a private message, or leave your contact info below in a comment). I specialize in all things women's health from a mental, physical, and spiritual perspective. Some of the things I work with women on (and have a track record of getting clients results with) include nutrition goals, fitness goals, weight loss, vitamin deficiencies, blood work review, thyroid disease, gut issues, digestive disorders, mood disorders, autoimmune disease, joint pain, inflammation, emotional management, anxiety, food sensitivities, cooking, career goals, relationship issues, eating disorders, chronic pain, holistically managing depression, work/life balance, to name a few.

3) For my regular every other week coaching clients: Spend a few minutes after each client session to brainstorm new ways to add more value to the experience my long term coaching clients get both during and in-between our sessions

4) Continue my current morning routine including no technology for the first hour of waking up. I've been doing this for about a week now and it's been a game changer.

5) Read Surat al Kahf on Jumuah (Friday). I've been wanting to do this for so long now. No more procrastination with this inshaAllah. I've been doing okay with reading Quran in general. It's time to get serious with this inshaAllah.

6) Spend 3 days (mostly) disconnected from technology to spend time with Kyle and honor our 3 year wedding anniversary.

7) Publish and market Glow Academy 2016-2017 classes. I’ll be offering seven different 2 hour intensive online classes between September 2016 thru May 2017. Each class will be on a very specific topic based on the needs of my current audience. If you want to make sure you receive the info on this, sign up for my free mailing list at www.wellnesswithyasmin.com

8) Continue to track my macros. This is something I’ve been doing for about a week. I am doing this to get in touch with some numbers in order to achieve current personal fitness goals. I haven’t tracked this for years prior to this, as I eat and maintain myself intuitively.

9) Take new photos for my website.

10) Make the most of my IIN Immersion Training. I'm currently doing a 6 month Immersion program with IIN. This is the third time I'm doing it. It's a service the school I received my Board Certification offers all alumni. As I go through it, I'll be connecting with more Health Coaches as well as redefining and upgrading my current coaching practice.

11) Create a handmade physical wedding album with Kyle (this is one of the things we plan to do together during our anniversary inshaAllah). We don't hang up any pictures of faces in our home (due to the Hadith), so I am excited to have this keepsake that adheres to our spiritual practices. I have a feeling some family members will be excited about this.

12) Create an doctor referral network as well as an action plan to reach out to physicians who are passionate about wellness.

13) Publish 2 new recipes on my blog.

14) Spend time with family.

15) Meet up with two particular long-time friends I haven't seen in a while.

Those are my goals inshaAllah. I'll be reporting back to let you all know how they go down. What about you? No goal is too big or small. Don't be intimated to share. I want to hear about yours. Let's make this a community effort inshaAllah (Godwilling).
 
 

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Yasmin Essa

Green Smoothie Recipe

Green smoothie season is upon us. They are great for optimal digestion, healthy skin, a strong immune system, joint mobility, hormonal balance, mental clarity, sustainable energy and so much more. Perfect for breaking fast in Ramadan alongside water. We used it for this past Monday's sunnah fast. For this particular batch, I adapted one of Kim Snyder's ‪#‎glowinggreensmoothie‬recipes. Here's my version:

GreenSmoothie

Blend first:
-2 cups water
-3 cups baby leafy greens

Add and blend:
-1 mini cucumber

Add and blend:
-1/2 inch ginger root

Add and blend:
-1 pink lady Apple

Add and blend:
-juice from 1/2 lemon

Add and blend:
-1 gram of stevia (no added ingredients, I used sweetleaf brand)

Enjoy inshaAllah (Godwilling)


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Yasmin Essa

4 Healthy Ways to Enjoy Bread

This beautiful plate was one of my meals last week and it was delicious, alhamdulilah (all praise and gratitude is due to God alone). It was easy to make and very well balanced. The main reason I took a picture and am sharing it now is because there's a myth out there that in order to be lean and healthy you can't eat bread. I disagree. I personally enjoy bread and find that if you enjoy something, restriction isn't the answer. There are some guidelines to help you enjoy bread in a more wholesome way.
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1) Aim for either homemade or fresh bread. If choosing store-brought, choose brands that are stored in the freezer section that have minimal ingredients. You know something is not right when shelf stable breads sit for weeks on the shelf/counter without getting moldy. This is thanks to crazy amounts of fillers and preservatives (no bueno).

2) As with all carbs, it isn't the carb that's the problem. We need carbs as they are an essential macronutrient. Restrict them and I promise you'll run into problems. The problem is with how people tend to eat carbs (alone, with no protein and greens). Protein helps stabilize blood sugar which is especially important when consuming bread which has a higher GI than other whole food sources of carbs. Greens help alkalize your overall meal. Add natural detoxifiers like beets or probiotic rich food like saurkruat.

3) Bread has a higher GI than let's say sweet potato, because it has less fiber and contains flour. Aim to eat it earlier in the day, when your body can utilize the energy.

4) To gluten or not gluten. That is the question. For me, it's not gluten. I've been gluten free for many years now. Do I recommend that to everyone? Heck no. People who can benefit include but are not limited to those with joint issues, inflammation, gut issues, thyroid issues, MTHFR, celiac disease, constipation, etc. Most importantly, you have to be mentally there, otherwise you are going to feel restricted. For me, I went gluten free years ago to reduce inflammation, and holistically manage my idiopathic scoliosis. I don't feel the least bit restricted because I have yet to find something I can't rework to be gluten free.

There you have it, my top 4 ways to enjoy bread, inshaAllah (Godwilling).



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Yasmin Essa

Spring Detox Webinar 2016

 
 

Yasmin Essa

5 Empowering Ways To Holistically Care For Your Breast Health by Yasmin Essa, HC, AADP

When it comes to our lymph nodes, my favorite analogy is that they are like the sewage system of our body. Just like a sewage system filters out harmful substances from waste water, our lymph nodes filter out harmful substances from our body. The thing is though, that everything has an upper limit. When we have too many harmful substances in our body, it can contribute to our lymphatic system becoming congested. Lymph node health is strongly linked to breast health. Read More

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Yasmin Essa

Savory & Zesty Chicken Salad

Yummy Chicken Salad

This salad is perfect anytime of the day. It's loaded with healthy proteins and fats. Feel free to pair it with your favorite healthy carbs. Feel free to improvise and switch up any ingredients you aren't that keen on, inshaAllah (Godwilling).


Salad Ingredients

Use as much or as little as you want of each ingredient.

  • Strawberries
  • Cooked Chicken Breast
  • Castelvetrano Olives
  • Spring Mix (massage it after washing
  • Tomato
  • Avocado

Dressing Ingredients


  • 2 Parts Extra Virgin Olive Oil
  • 1 Part Apple Cider Vinegar
  • 1 teaspoon pink himilayan sea salt to each 2 tablespoons of olive oil
Enjoy, inshaAllah. :)

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Yasmin Essa

Healthy Chocolate + Cherry Protein Pancakes (gluten-free, dairy-free, soy-free)

Healthy Gluten-Free Dairy-Free Chocolate + Cherry Pancakes
My husband Kyle & I enjoyed a fresh homemade batch of these on our 2nd wedding anniversary. :) I improvised this recipe and it came out awesome, fluffy, light, and fulfilling. Enjoy, inshaAllah.

Wet Ingredients
  • 2 bananas
  • 1 teaspoon coconut oil
  • 5 eggs
  • 1 tablespoon almond milk
    • if using store-bought almond milk, use a brand that does not have 'carrageenan' in it, as this destroys the interested
    • you can use water if you don't have almond milk or have a nut allergy
Dry Ingredients
  • 1 teaspoon chia seeds
  • 1 tablespoon cinnamon powder
  • 1/4 cup oatmeal
  • 1/2 scoop protein powder (we used SunWarrior vegan protein powder, you can substitute an additional 1/4 cup oatmeal + 1 teaspoon chia seeds)
  • 1 Tablespoon coconut flour (you can substitute 1 tablespoon of cinnamon if you don't have coconut flour)
  • 1 shake non aluminum baking soda
Topping Ingredients

  • Enjoy Life Brand dark chocolate chunks
  • Cherries
  • Cinnamon Powder


Instructions

  1. In a blender or food processor, blend the wet ingredients until mixed
  2. Add the dry ingredients and blend again until mixed
  3. Heat your pan until hot
  4. Add a little bit of coconut oil to pan and wipe any excess with paper towel
  5. Pour mixture into pan the way you would with any other pancake mix.
  6. Lower your heat on your pan when not in use between making pancakes and wipe your pan in between if you begin to see black debris
  7. Keep the cooked pancakes in a warm covered plate while you finish all batches
  8. When all pancakes have been cooked, plate them and add cherries, chocolate, and cinnamon
  9. Enjoy, inshaAllah (Godwilling)

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Yasmin Essa

Delicious + Guilt-Free Homemade Pizza - The best gluten-free, dairy-free, soy-free pizza, hands down.

My husband Kyle & I love to make homemade pizza. Who doesn't love pizza? At one point in my childhood, I used to make homemade pizza with my mama bear every Friday night for a little while. :)

P.S. This is not just any old pizza. This pizza is dairy free, gluten free, soy free, filled with love, omega packed, alkalizing, delicious, and amazing for your energy, digestion, and hormones.

Kyle & I love to make this every so often, sometimes on Fridays when we have home date nights, or on some Saturdays when we have my little sister come over during the school year, after Islamic school.

See... you may hear Gluten & Dairy free and think.. what the heck.. that's not pizza. That's super restrictive.

Here's the thing though... I am not about restriction.

First off, I do not advocate that everyone should eat the same way. We are all bioindividual. I eat this way because it makes my joints happy (big plus for someone who has scoliosis), it gives me energy (ummm, yes, more please), and it keeps my digestion on point.

1) Food should taste amazing (and yes, this recipe tonight is the bomb dot com)
2) Food should make you feel amazing mentally, physically, and spiritually (cause I mean...what good is it if it satisfies your lips, but wreaks havoc on your digestion, kills your energy, and messes up your hormones... because, like...... hormones are already crazy enough on their own.. so let's not go messing them up, people...
3) Food should not give you anxiety (ain't no calorie counting up in here... but we do care about ingredients, sustainability, food justice, supporting brands that don't support apartheid, supporting local, affordable food (because budgets are cool), eating foods that alkalize you, etc etc..)

Ingredients


  • 1 packet of Bob's Red Mill Gluten Free Pizza Mix (available at many stores + online)
    • If you're like me and you love coupons, you can download a $1 off coupon on their website
  • 2 eggs (found at most supermarkets)
    • I highly recommend that you use organic eggs that come from chickens that were treated with TLC (tender + care + love)
  • 100% Extra Virgin Olive Oil (found at most supermarkets)
    • Make sure that your olive oil is actually 100% olive oil. A lot of brands of olive oil are cut with cheaper, low quality oils 
  • 1/2 cup chia seeds (found at most supermarkets)
    • Chia seeds are lalala loaded with goodness such as inflammatory fighting omega-3 fatty acids and gut loving fiber.. aim for organic here too, if you can.
  • Cinnamon powder (found at most supermarkets)
    • Aim for organic if possible
    • Adding a pinch of cinnamon powder to your crust will help balance your blood sugar levels
  • Coconut Flour (found at most supermarkets)
  • Pizza sauce (found at most supermarkets)
    • You're free to make your own homemade pizza sauce
    • If using a store bought brand, use these tips to get the best one
      • Aim for organic (tomatoes are a dirty dozen and are high in pesticides)
      • Aim for a jar that comes in glass (plastic acts as a xenoestrogen in the body and messes up hormonal balance
      • Aim for a brand that uses olive oil as the oil
      • Aim for a lower sodium brand
      • I personally use Nature's Promise Organic Pizza Sauce found at Stop & Shop. It's only $2.50 a jar, organic, in glass, and only has optimal ingredients. If you can't get your hands on this, simply use the instructions above, inshaAllah. :)
  • 1 Bag of Daiya Dairy Free Mozzarella Cheese Shreds (available at stores like Stop & Shop, Wegmans, Whole Foods, Natural Shops + online)
    • If you are not sensitive to dairy, you can opt for high quality organic dairy cheese instead
    • As far as non-dairy cheeses go, Daiya is the only brand I use, as they don't use soy (no good for hormones).
    • However, I do not recommend all of Daiya's products. Some products in their line have "carrageenan" which disrupts the intestines
    • While I recommend Daiya's Dairy Free Mozzarella Cheese Shreds, keep in mind that it is still a highly processed food that you would want to consume in moderation. :)
  • Toppings of your choice
    • Some Recommendations:
    • Fresh garlic: aids in digestion, adds a punch of flavor, and great for detoxification of the body
    • Mushrooms: aids in digestion, adds fiber
    • Spinach: alkalizes the pH of our body, aids in digestion, adds fiber
    • Olives: great for skin health, aids in digestion, adds fiber

Instructions


  1. Empty Bob's Red Mill GF Pizza Crust Mix into a large mixing bowl
  2. Work on a clean counter top and do not cross contaminate things that touch yeast. Make sure that when you're done with cooking utensils and bowls that have yeast in them, to clean well in your sink.
  3. Rinse flour off of the yeast packet inside the crust mix. This will ensure that when you mix the yeast with water in step 3, flour is not mixed into the yeast & water mixture
  4. In a separate large bowl, combine 1.5 cups of warm water with packet of yeast (comes inside Bob's Red Mill Mix). Use a fork to mix real well, and eliminate any clumps.
  5. Allow yeast & water to sit for 5 minute
  6. Meanwhile, mix 1/2 cup of chia and 1 Tablespoon of cinnamon powder into the bowl with the bowl with the pizza mix
  7. When yeast & water has been sitting for 5 mins, add 2 eggs and 2 tablespoons of olive oil to it and mix well
  8. Mix wet ingredients into the dry ones and mix well until a dough is formed
  9. Cover dough and allow to rise for 20 minutes
  10. Preheat oven to 425°F, so it will be ready when dough has risen
  11. Turn your kitchen fan on if you have not already, because your kitchen is going to get hot!
  12. Prepare parchment paper (you will probably need two big sheets). You can also use a pizza stone if you have one. "Grease" parchment paper or pizza stone with 1 tablespoons olive oil and sprinkle some coconut flour (about 2 Tablespoons). This will help keep the dough from sticking, inshaAllah (Godwilling)
  13. When dough has risen, place dough on prepared surface (parchment or stone). Sprinkle 1 tablespoon of olive oil and 1 tablespoon of coconut flour on top of dough. Using slightly wet hands, roll dough out using a rolling pin. Use coconut flour sparingly if dough is sticking to rolling pin. It should not be sticky.
  14. When the pizza crust is fully rolled out, create a crust and seal the crust with a fork or side of the rolling pin
  15. Bake crust without toppings for 8 minutes, inshaAllah (Godwilling)
  16. While crust is baking, wipe down your countertops from any yeast or egg residue, so you're ready for topping the pizza when it's done in the oven
  17. Remove crust from oven and cover with your favorite sauce and toppings (you can find my suggestions up top)
  18. Bake for 17 minutes, inshaAllah (Godwilling)
  19. Remove from oven and allow to cool for 3-4 mins before using a pizza cutter to cut.
  20. Enjoy!!!

Wellness with Yasmin Bonus Tip!


Pair this delicious pizza with the following salad! See, pizza is not a complete meal. By having it alongside this salad, you'll be getting the following benefits

  • Protein, there is not enough protein in the pizza alone
  • Raw enzymes. the raw enyzmes in the salad helps your digestion
  • Reduced water retention due to increased sodium. This pizza recipe is optimal and healthy, but it's higher in sodium than many of the other dishes I make in my kitchen. By pairing it with parsley, which acts to fight sodium induced water retention
  • Increased detoxification due to consuming processed foods. Like mentioned above, the pizza uses some processed ingredients such as daiya. There are some ingredients like guar gum which are okay, but can have negative impacts if consumed often or alone. Incorporating foods like ginger and beets helps reduce inflammation and increases your body's natural ability to detoxify, inshaAllah (Godwilling).

Parsley, Carrot, Ginger, Beet, Avocado Chicken Salad Recipe

Makes 8-10 servings
  • 1 bunch of chopped
  • 1 chopped up carrot
  • 1/2 inch of grated ginger
  • 1/2 avocado, chopped
  • 1 cup of chopped up beets
    • Make sure they have been boiled previously and cooked down
  • Cut up cooked chicken breast cubes or strips
    • I like to cook a lot in advance and freeze or refrigerate)
Homemade dressing
Mix all ingredients before tossing in salad
  • 1/2 cup olive oil
  • 3 tablespoons apple cider vinegar
  • 2 teaspoons pink himilayan sea salt
  • freshly cracked black peppercorns 

Enjoy :)

Here is a video of Kyle & I making both the pizza & the salad on periscope!


Here is part 2 (technical difficulties), where Kyle & I enjoy both the salad and pizza.


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Yasmin Essa

12 Ways To Be Kind To Yourself

  1. Be kind to yourself by accepting yourself & loving yourself unconditionally. You are enough. Stop thinking you are not.
  2. Take extra time to yourself when praying. Get lost in your connection with your Creator. Yes, I know you have to make dinner. Yes, I know you have studying or paperwork to do. Yes, I know the bills need to get paid. Yes, I know you're busy. So what. Shut the world out. It's just you & your Creator.
  3. Appreciate your quirks and imperfections and admire God's perfection. Women have this crazy pressure to people-please and try to be perfect. Do us both a favor and stop. Only God is perfect. You can't really appreciate His Perfection or find your own peace until you accept your humanness. You are amazing. Just the way you are. :)
  4. Be kind to yourself when you feel like a crazy mad woman. In times like this, step back and treat yourself with kindness and acceptance. It's ok to feel crazy. You are not crazy. You are a woman who is wired with so many emotions. Don't let it hold you back. It will pass. It will pass even quicker if you are kind and understanding with yourself.
  5. Stop eating your emotions. It never makes you feel better, now does it? Nourish your body with beautiful, colorful foods that come from the earth.
  6. Get dolled & dressed up at home, for no reason at all. Do it for yourself and your loved ones. 
  7. Give yourself permission to feel beautiful. It will improve your romantic relationships and also your non romantic relationships, especially with your children. Children thrive when their mother is happy.
  8. Admire your internal traits. Your creativity, your humor, intelligence, etc. Get lost in the things you love.
  9. Stop stressing out already. Figure out what is really 'urgent' and what isn't. Stop people-pleasing. Start living and lighting up.
  10. Be confident in yourself. You have God with you. You have no reason not to feel confident. I'm not talking about being vain. I'm talking about healthy self-image that allows you to shine.
  11. Treat yourself to something nice. Bonus points: Next time you're on the way to buy yourself a new piece of clothing, drop something from your closet off at a donation bin.
  12. Eat real food, not out of boxes. Eating good food is not expensive. Destroying your body is.

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Yasmin Essa

Interview with Farheen Khan, 1st Place Awardee, 2015 Dreamer Doer Awards

In this interview, you'll hear about so many amazing things ranging from her current life as a Federal Candidate at Mississauga-Centre NDP, her 175 lb weight loss journey, her hijab story, her inspirational father who was a big player in building the first mosque in her area as a child, her experiences working at a women's shelter, how she turned a brutal attack into a means of drive and inspiration, her passion for fighting poverty and social injustices. She was raw and honest. I can go on and on, but instead, listen for yourself, inshaAllah. :)

Learn more about Farheen's Political Work here, inshaAllah
Learn more about Farheen's book From Behind the Veil: A Hijabi's Journey to Happiness, inshaAllah
Learn more about Farheen's second book A Hijabi's Journey to Live, Laugh & Love, inshaAllah


Check out the awesome work that the 2015 Dreamer Doer Award Judges are doing:

 Asma Khan, Soap Ethics, soapethics.com 
 Debora McNichol, Muslim Writers Publishing, muslimwriterspublishing.com
 Elena Nikolova, Muslim Travel Girl, muslimtravelgirl.com 
 SISTERS Magazine Editorial Team, sisters-magazine.com
♥ Yvonne Maffei,
 My Halal Kitchen, myhalalkitchen.com 
 Saiyyidah Zaidi, saiyyidahzaidi.com

2015-Dreamer-Doer-Award-Judges_copy

No idea what the 2015 Wellness with Yasmin Dreamer Doer Awards are?

Check out details, 2015 nominees, and 2015 awardees here, inshaAllah.


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