Korean Food: Coming to a Dining Table Near You

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HalalA Publication of the Islamic Food Consumer and Nutrition Council of America Magazine

6 Korean Food: Coming to a Dining Table Near You

Spring 2021 | HALAL CONSUMER 1 J&M® halal certified meals use only wholesome ingredients and have NO MSG, NO SOY, and NO ARTIFICIAL FLAVORS OR COLORS. Each meal is fully cooked and is conveniently packaged in either 10 oz. (283 g) microwaveable serving dishes or 8 oz. (227 g) travel and camping pouches. Reheat to eat in minutes.

LAMB & LENTIL STEW: Tender lamb joins a medley of tomatoes, BEEF STEW: A satisfying and delicious stew! It has chunks of lentils, onions, chickpeas, zucchini and red and green sweet lean beef, with potatoes, sweet peppers, tomatoes, cabbage, peppers. Aromatic herbs and spices invite all to taste and enjoy zucchini, chickpeas and carrots in a flavorful sauce. this truly delicious meal. OLD WORLD STEW: Chunks of lean beef, with brown rice, LAMB & BARLEY STEW: Tender lamb, combined with barley, tomatoes, zucchini and pinto beans. The sauce is seasoned with eggplant, red and green sweet peppers, zucchini and onions, the aromatic flavors of the Middle East. create a true culinary delight! A scrumptious meal with a variety of textures, it is deliciously seasoned with herbs and spices of PASTA WITH GARDEN VEGETABLES: This delicious and the Middle East. robust meal has rotini pasta with peppers, mushrooms, MY KIND OF CHICKEN®: A favorite combination of chunks of zucchini and tomatoes. It is perfectly flavored with light and dark chicken meat with brown rice, peas and carrots in traditional Italian seasonings. a mild sauce. VEGETARIAN STEW: A meal fit for vegetarian and hearty eater CHICKEN MEDITERRANEAN: A hearty chicken meal with the alike! With macaroni, vegetables, potatoes, barley, lentils, flavors of the Mediterranean region. It has chunks of light and peanuts and seasonings, this meal has great taste and a variety dark chicken meat, tomatoes, potatoes, chickpeas, and black of textures. olives in a tangy sauce. CHEESE TORTELLINI: Cheese-filled tortellini are simply delicious CHICKEN & NOODLES: A winning combination with chunks of in a well-seasoned tomato sauce, with the added protein and light and dark chicken meat, homestyle Kluski noodles, peas and texture of pinto beans. carrots in a lightly seasoned sauce. FLORENTINE LASAGNA: A meal influenced by the tastes of CHICKEN & BLACK BEANS: A scrumptious meal with chunks Florence. Savor the combination of small lasagna noodles in a of light and dark chicken meat, black & kidney beans, tomatoes, tomato sauce with Ricotta and Parmesan cheeses, spinach and potatoes, sweet peppers and corn. Simple spicing brings out pinto bean pieces which add texture and protein. its full flavor!

DHABIHA HALAL

Halal certification is by the Islamic Food & Nutrition Council of America (IFANCA) © 2012 J&M FOOD PRODUCTS COMPANY, P.O. BOX 334, DEERFIELD, ILLINOIS 60015 USA Tel: 847-948-1290 • Fax: 847-948-0468 • e-mail: [email protected] • www.halalcertified.com In the name of God, the Most Beneficent, Most Merciful

Contents

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J&M® halal certified meals use only wholesome ingredients and have NO MSG, NO SOY, and NO ARTIFICIAL FLAVORS OR COLORS. Each meal is fully cooked and is conveniently packaged in either 10 oz. (283 g) microwaveable serving dishes or 8 oz. (227 g) travel and camping pouches. Reheat to eat in minutes.

LAMB & LENTIL STEW: Tender lamb joins a medley of tomatoes, BEEF STEW: A satisfying and delicious stew! It has chunks of 4 Editor’s Note RECIPES lentils, onions, chickpeas, zucchini and red and green sweet lean beef, with potatoes, sweet peppers, tomatoes, cabbage, 5 From the Publisher’s Desk peppers. Aromatic herbs and spices invite all to taste and enjoy zucchini, chickpeas and carrots in a flavorful sauce. 21 Classic Greek Baklava Diamonds this truly delicious meal. 23 Kimchi-Based Miso Dressing OLD WORLD STEW: Chunks of lean beef, with brown rice, LAMB & BARLEY STEW: Tender lamb, combined with barley, tomatoes, zucchini and pinto beans. The sauce is seasoned with FOOD TRENDS 24 Mango Matcha Smoothie eggplant, red and green sweet peppers, zucchini and onions, the aromatic flavors of the Middle East. 25 Cream Cheese with Cucumber, create a true culinary delight! A scrumptious meal with a variety 6 Korean Food: Coming to a Dining Table Near You Nectarine, and Kiwi Salsa of textures, it is deliciously seasoned with herbs and spices of PASTA WITH GARDEN VEGETABLES: This delicious and the Middle East. robust meal has rotini pasta with peppers, mushrooms, zucchini and tomatoes. It is perfectly flavored with MY KIND OF CHICKEN®: A favorite combination of chunks of HEALTH & NUTRITION FEATURES light and dark chicken meat with brown rice, peas and carrots in traditional Italian seasonings. a mild sauce. 10 Making Nutrition Personal 26 The Joy of Snacking VEGETARIAN STEW: A meal fit for vegetarian and hearty eater 28 Instagram Indulgences CHICKEN MEDITERRANEAN: A hearty chicken meal with the alike! With macaroni, vegetables, potatoes, barley, lentils, flavors of the Mediterranean region. It has chunks of light and peanuts and seasonings, this meal has great taste and a variety MENTAL HEALTH 32 With or Without a Personal Trainer dark chicken meat, tomatoes, potatoes, chickpeas, and black of textures. olives in a tangy sauce. 14 What You Should Know About CHEESE TORTELLINI: Cheese-filled tortellini are simply delicious Anxiety Disorders 36 Halal-Certified Product Locator CHICKEN & NOODLES: A winning combination with chunks of in a well-seasoned tomato sauce, with the added protein and light and dark chicken meat, homestyle Kluski noodles, peas and texture of pinto beans. carrots in a lightly seasoned sauce. CHEF INSIGHTS FLORENTINE LASAGNA: A meal influenced by the tastes of CHICKEN & BLACK BEANS: A scrumptious meal with chunks Florence. Savor the combination of small lasagna noodles in a 18 Baklava by Any Other Name Would of light and dark chicken meat, black & kidney beans, tomatoes, tomato sauce with Ricotta and Parmesan cheeses, spinach and Smell as Sweet potatoes, sweet peppers and corn. Simple spicing brings out pinto bean pieces which add texture and protein. its full flavor!

DHABIHA HALAL

Halal certification is by the Islamic Food & Nutrition Council of America (IFANCA) © 2012 J&M FOOD PRODUCTS COMPANY, P.O. BOX 334, DEERFIELD, ILLINOIS 60015 USA Spring 2021 | HALAL CONSUMER 3 Tel: 847-948-1290 • Fax: 847-948-0468 • e-mail: [email protected] • www.halalcertified.com Halal Editor’s Note Consumer

IFANCA Board Of Directors President | Muhammad Munir Chaudry Vice President | Mahmood A. Baig Secretary | Quadir Latifi Director | Rashid A. Chaudary Director | Mian N. Riaz Assalaamu alaikum, Director | Sofia Shakir Director | Imam Mahmoud Harmoush Director | Imam M. Radwan Mardini Welcome to our first issue for 2021! This marks the addition of the IFANCA Religious ADVISORY COUNCIL Mental Health section, which replaces Quranic & Prophetic Foods. Resident Scholar | Sheikh Rachid Belbachir Imam M. Radwan Mardini While mental health has always been important, the challenges Imam Mahmoud Harmoush Professor Inam Haq presented by the pandemic have given us cause to make it a new Secretary | Imran Ikram focus of our magazine. Halal Consumer Editorial Staff Publisher | Muhammad Munir Chaudry Check out our premier article “What You Should Know About Anxiety Disorders” Editor in Chief | Roger Othman Content Manager | Alison DeGuide on page 14.

Head Office 2004 Miner St Our cover piece looks at the growing relevance of Korean cuisine in the United Des Plaines, IL 60016-4716 USA States. Discover some of the dishes that have become popular from California to +1.847.993.0034 +1.847.993.0038 | fax New Jersey, and learn how you can make them fit into a halal diet. In this issue, [email protected] we also look at a recipe found in cuisines all over the world: baklava. Whether it’s [email protected] called baklava, pahklava, or something completely different, it still tastes REGIONAL OFFICES delicious–and smells amazing! Check it out in the Chef Insights section. IFANCA – CALIFORNIA Murrieta, California If one of your New Year’s resolutions was to get back into exercise, you may want IFANCA – CANADA to seek out the expertise of a fitness professional. Check out “With or Without a Mississauga, Ontario Personal Trainer,” which tells you what to expect from one. Speaking of personal, IFANCA – ASIA PACIFIC we also offer a glimpse into the field of personalized nutrition in this issue: Singapore “Making Nutrition Personal” talks about how businesses everywhere are gearing

IFANCA – CHINA towards customization and creating products designed specifically for you. Shanghai, China Beijing, China Tianjin, China For those of you who have been spending a lot of time on social media, you may Wuhan, China recognize many of the trends mentioned in the “Instagram Indulgences” article.

IFANCA – PAKISTAN Don’t be surprised if reading about them makes you reach for something to snack Faisalabad, Pakistan on! “The Joy of Snacking” examines the enormous growth of snacking and how it

IFANCA – INDIA even replaces meals for many. Kochi, Kerala If you’re looking for someone new to add to your social media news feed, check IFANCA – Korea Seoul, South Korea us out on Facebook or Twitter. We’re also available by email to answer any questions you might have. No matter what you have to say, we’d love to hear it.

ABOUT HALAL CONSUMER Alison DeGuide editor Halal Consumer is a publication of the Islamic Food and Nutrition Council of America (IFANCA). IFANCA is a non-profit Islamic organization with the mission to promote halal food and the institution of halal. IFANCA objectives include making halal foods conveniently available, introducing halal to food companies and institutions, creating awareness of halal among consumers, and providing halal solutions to consumer needs.

Assalaamu alaikum,

Take a moment to think about what you had for breakfast this morning. Did you start your day with a bowl of cereal, eggs and toast, or pancakes smothered in syrup? Maybe you just grabbed a protein bar or piece of fruit before running out the door (or settling into your seat at your at- home desk).

If you found yourself in the latter category, then you inspiration. It seems like everyone is sharing their may be one of the many Americans who have turned favorite recipes online, making it easy to find new to snacks in lieu of full meals. Whether it is due to time, ideas. What sets social media apart from more convenience, or the desire to eat less, this type of traditional resources is how it allows us to learn directly snacking has become quite the trend. from and interact with chefs around the world. You can make dishes from countries you have never been to While the word “snack” may conjure up images of and discover ingredients they might not even sell at potato chips, cake, or candy bars, they represent only your local grocery store. You can also access cooks a small part of the available choices. We may think of who specialize in halal recipes and follow along as they fruits and vegetables as the only healthy snacks, but create all sorts of dishes. there is a growing list of new offerings that qualify as healthy these days. Many companies have introduced Try out some of the recipes in this issue and see what snacks with lower added salt and sugar, fewer or no tweaks you might want to make to them. Let our staff unwanted ingredients, and cleaner labels. One example know how they turn out, especially if they are worth is Saffron Road™, which sells crunchy chickpea snacks sharing on social media. that are packed with protein. Mountain High™, another company with several halal-certified products, offers low-fat or fat-free yogurt products. A few other snack ideas are Tillamook® snack portion cheese, a Fruitfull® Sincerely, non-dairy fruit bar, or a glass of Oatly oatmilk. Muhammad Munir Chaudry president If you are interested in making your own healthy snacks, you may want to turn to social media for

Disclaimer: The advertisements in Halal Consumer Magazine do not necessarily imply endorsement or halal certification by IFANCA. Please check www.ifanca.org to verify halal certification by IFANCA. None of the health-related information contained here should be used in lieu of medical advice nor should it be used without consulting a physician first. Halal Consumer Magazine, its writers and editors, its parent organization IFANCA, IFANCA’s board of directors, and its employees and consultants are not liable for any actions taken by individuals or groups based on the information, including recipes, presented here.

Spring 2021 | HALAL CONSUMER 5 FOOD TRENDS Korean Food: Coming to a Dining Table Near You

By Naazish YarKhan

6 WWW.IFANCA.ORG inner is ready, and Korean BBQ, Korean- Dstyle fried chicken, and Korean tacos served with a side of gochujang (a spicy fermented chili paste) are on the menu. Delicious, loaded with healthy veggies, quick and easy to prepare, and exotic to the American palate, Korean dishes are being hailed as one of the top five food trends in 2021, according to Content Curator Beverly at SideChef. K-pop, Korean shows, and Korean cosmetics are feeding America’s burgeoning interest in Korean foods, and this interest now stretches beyond cities like Los Angeles that are home to a large Korean-American population. “Though New York City’s K-Town is one of the country’s flashiest, it’s hardly an isolated example,” reports John Surico at Serious Eats. “LA, Duluth, Atlanta, Fort Lee, Houston, and many other cities all have robust Koreatowns of their own.” The questions that remain are: will the halal consumer make bulgogi, jjigae, and jeon for dinner? Will hummus and baba ghanoush be replaced by varied banchan? Will chutneys make room for kimchi and ssamjang? Most importantly, can Korean dishes that call for pork be transformed using halal alternatives without compromising their authenticity?

According to Fair Lawn, New Jersey, resident Shahab Noman, if you love the spicy flavor profile of South Asian foods, you’ll love Korean food. His wife is Korean-Muslim, and his family—including his mother who only recently moved from India—relish Korean and South Asian meals both at home and at local restaurants. Nearby Palisades Park boasts about seventy Korean restaurants, he says, and in Flushing, New York, Korean restaurants increas- ingly offer halal-certified meat. While Los Angeles has the most Korean restaurants in the U.S., Flushing is a close second. However, Palisades Park wins nationally per capita. In Noman’s hometown, Fair Lawn, there are three halal Korean restaurants.

Korean-Americans are responsible for opening most restaurants serving Korean food in the U.S. Therefore, it comes as no surprise that pochas are popping up in northern New Jersey and other cities with large Korean- American populations. Food is served in a pocha, an outdoor tent that is popular in Seoul, and people gather there late into the night, even in winter. “If they don’t have outdoor heaters, you just eat hotter foods [to keep warm],” says Sana Noman, Shahab’s daughter.

Besides the amazing taste, Shahab says one of the reasons Korean restaurants are popular is the social aspect. Cooking and eating together is part of what has made Korean restaurants so popular, he says. People usually go as a group: “you order different flavors of BBQ or fried chicken, you cook it around a grill at the center of the restaurant yourself and dig into it together. Traditionally, Koreans eat straight off the same serving platter [family-style].”

Spring 2021 | HALAL CONSUMER 7 Sana agrees. “In East Asian culture, in general it’s not ‘I recipes that call for beef or chicken that you won’t miss love you’ but rather ‘what have you had for dinner? Have out by restricting yourself to those [when cooking it you eaten?’ as a way to show you care,” says Sana. Like yourself].” Turkey strips, watered-down vinegar instead the media, she, too, believes that America’s growing of alcohol for marinades, and plum extract are some halal fascination with K-pop and K-drama is also fueling its substitutes. Though these may take a bit away from the love affair with Korean food and family-style eating in authenticity, Sachleben says they do not affect the Korean restaurants. “The food is very much an important overall taste. part of Korean culture, and all the important scenes in the dramas are done around meals with family.” Like his grandmother’s Indian cooking, Sachleben notes that red pepper, onions, ginger, and garlic are central to That said, when zabiha is not an option, Shahab Noman Korean cooking. However, in Korean food, “there is more asks that the restaurant hold the meat. This tweak doesn’t of an emphasis on using fruit as an additive. For instance, typically diminish the experience, given the availability of cabbage kimchi is often spiced with Asian pear. It has a seafood and side dishes. For home cooking, Shahab says crisper flavor profile than an American pear and that “the cuts of meat we get at the halal butcher are heightens the taste of the kimchi.” His weeknight favorite never as thin as what a traditional Korean recipe calls for.” is the hearty, easy-to-make kimchi-jjigae (stew with He adds that if Muslims are to authentically replicate seasoned fermented vegetables). “Instead of fatty pork Korean meals, halal stores will need to offer more specific belly, I use beef [strips]. I fry [it] in a pot on high heat, cuts of meat. add the cabbage kimchi, then top [it] off with a seafood or beef broth and simmer everything for twenty to thirty Hearty and Halal minutes. In the meantime, I start some short-grain rice. In Oak Park, Illinois, resident Tariq Sachleben fell in love the last ten minutes, I add tofu and green onions to the with Korean cuisine on a trip to Seoul. Pork is a common broth to round out the flavor.” He notes that a little goes ingredient, but he says that “there are so many Korean a long way: even a small amount of Korean food can be filling, contributing to its health benefits.

Cooking and eating together is part of For Sachleben, summers are for making Korean BBQ, or galbi, from scratch. Making galbi calls for thin short ribs what has made Korean restaurants so marinated in generous amounts of garlic and sesame oil, popular...People usually go as a group: creating a sweet and savory flavor. Grated Korean pear is used as a tenderizer, though you can substitute apples if “you order different flavors of BBQ or it is unavailable. Another favorite of his is bulgogi, which fried chicken, you cook it around a grill at the center of the restaurant yourself and dig into it together."

8 WWW.IFANCA.ORG is tender, thinly sliced marinated sirloin, ribeye, or flank steak. “For bulgogi, the marinade is typically soy sauce, gochugang…and a small amount of sesame oil, which is optional,” he shares. “If I want a caramelized meat color, I’ll add two teaspoons of brown sugar.”

Quick, Easy, and Healthy Besides the taste, what makes for Korean food’s growing popularity? “The visuals when it is presented,” says Sana. Korean food is always served with various side dishes, called banchan, which make for a very appetizing presentation, she adds. She also believes that home chefs can learn to cook Korean food relatively easily, another reason for the cuisine’s popularity. “I grew up eating Korean food, and cooking it is easier than other cuisines,” says Sana. “It isn’t time consuming. All you need is a couple of ingredients, and you can practically make a little oil, not deep fried. The cuisine also emphasizes anything. You can add tofu and vegetables to your jjigae seafood and different kinds of seaweed. and have it with your rice with a side of kimchi.” IFANCA® Halal-Certified Options One of her recommendations is jeon, a savory pancake- Saffron Road™ first introduced consumers to IFANCA like Korean side dish served with rice and stew. To make halal-certified Korean frozen meals back in 2014. Today, the pancakes, you can add different types of meats, you can pick up their Korean Stir Fry Simmer Sauce and vegetables, seafood, or kimchi to the pancake dough and Korean BBQ Crunchy Chickpeas at your local grocery then pan fry it. “You can buy pre-seasoned flour, just add store. Korean halal certification body KOHAS announced water, and pan fry the pancakes. I add green onions or its agreement last year with IFANCA to operate the “Two kimchi. My mom puts tuna,” Sana says. Logos System,” a multi-certification issuance program. This means that Korean companies will be able to use the Korean cuisine comprises significant amounts of fish, certification logos of both organizations in order to legumes and vegetables, and little red meat, making it demonstrate that their products are halal certified, healthier than the typical American diet. Kimchi is an allowing them to market them in Malaysia, Indonesia, and especially healthy example. According to a 2014 study in the United Arab Emirates. the Journal of Medicinal Food by Kun-Young Park et al., “Health functionality of kimchi…includes anticancer, Over the past few years, Korean cosmetics, Korean antiobesity, anticonstipation, colorectal health promotion, dramas, and Korean pop music have all found a home probiotic properties, cholesterol reduction,…antioxidative beyond Korea’s borders. Will Korean food join their and antiaging properties, brain health promotion, ranks? Will we cook up a storm in our kitchens? Will immune promotion, and skin health promotion.” If you’re Korean take-out become part of the norm? Chinese, Thai, looking to start enjoying these health benefits, you can and Indian food, all hailing from Asia, have crossed buy kimchi at your local Korean store or grocery chains geographic borders to become globally loved cuisines. such as Walmart or Whole Foods rather than making There is no reason why their Korean cousin couldn’t do your own. the same!

Besides rice, a staple in Korean cuisine, traditional Korean recipes don’t call for many carbohydrates. While most Naazish YarKhan is a content and communications stocks are made from fish and meat, side dishes are typi- strategist, writer, editor, and college essay consultant cally vegetables, including spinach, cabbage, and sprouts. with over 25 years of experience. Connect with her at Meat dishes are cooked on a charcoal grill or pan fried in writersstudio.us.

Spring 2021 | HALAL CONSUMER 9 HEALTH & NUTRITION

Making Nutrition Personal By Alison DeGuide

10 WWW.IFANCA.ORG It seems like anywhere you go, you These choices have expanded beyond grocery store shelves. The proliferation of “build-your-own” restaurants can find a personality test. These allow diners to create their own combinations of items tests have jumped from the pages of like ice cream, pizzas, salads, pasta dishes, and sand- wiches. It has extended to traditional restaurants as well, magazines to websites created entirely with more and more of them adding options for custom- for the purpose of learning more ers with specific dietary restrictions. Meal delivery services also offer ways to customize. Customers can about ourselves. It doesn’t matter how choose ready-made meals or ingredient kits, meals that superficial the test results are: we can’t fit specific dietary requirements, or kits that include seem to stop taking them. Whether it organic ingredients. Many of these services also allow you to pick what meals you would like for the week and is human nature or just a quirk of the consistently add new recipe options. 21st century, we love discovering how As demand for options tailored specifically to the individ- the world relates to us. ual has grown, other companies have sprung up that create customized diet plans. The plans are based on your answers to questions about your current diet, Technological progress has allowed us to take this self-dis- dietary preferences, and fitness level and do not require a covery to new levels. Convenience stores and pharmacies trip to a dietitian or nutritionist. There are even busi- sell tests that tell you everything from your vitamin levels nesses that will take your results from a DNA test and— to what foods you may have a sensitivity to. DNA testing you guessed it—create a meal plan tailored to you. Even can be done at home, and there are even businesses that more impressive is that this personalized nutrition move- specialize in finding out the breed makeup of your dog or ment extends beyond what we eat and drink. You can cat. At this point, it seems as if there are no limits to what purchase individual haircare or skincare plans, take a test we can learn about ourselves. The question becomes: to find out what exercise regimen is best for your body what do we do with this knowledge? type, or use data from a wearable device to learn about your sleep habits. You can even get a customized vitamin This is where personalized nutrition comes in. Rather plan based on your health concerns or a probiotic plan than abiding by general dietary guidelines created for developed for your specific gut microbiome. the entire population, consumers are turning to diets that suit their individual needs. In personalized nutrition, Research into the field of personalized nutrition has been a person’s likes, dislikes, health status, health goals, promising. Rachael Jinnette et al. did a systematic review diseases, and fitness level can be used to determine a of eleven studies involving personalized nutrition to diet plan that works best for them or suggest nutritional examine its effect on a person’s diet. The authors, who supplements based on their individual dietary needs. published their findings in December 2020 in the journal Food, beverage, and nutritional supplement companies Advances in Nutrition, noted that personalized nutrition have begun taking advantage of this movement, and plans were more effective in improving people’s diets Innova Market Insights named “Tailored to Fit” one of compared to generalized dietary advice. However, they their top trends for 2021. also found little evidence that personalized nutrition plans effectively improved a person’s diet when they were based This desire for food and beverages that perfectly fit our solely on genetic factors. The authors cite two studies in lifestyle makes sense if you look at the vast number of particular showing this: “Hollands et al. concluded that choices available to us. Take peanut butter, for example. communicating genetic-based risk had little or no impact What was once a choice between smooth and crunchy in reducing health risk behaviors, while Li et al. found no has expanded to include different flavors, sizes, delivery evidence that communication of genetic-based risk forms, and nutritional specifications. You can choose the improved dietary or exercise behaviors of participants.” brand and texture you prefer and even purchase a combination peanut butter and jelly product. FMI reports Dariush Mozaffarian, cardiologist and dean of the Fried- that in 2019, the average supermarket carried over man School of Nutrition Science and Policy at Tufts Uni- 28,000 items. In contrast, Consumer Reports notes that versity, echoed this idea in an interview with NPR’s Allison this number was less than 9,000 in 1975. With so many Aubrey. He noted that a person’s genes only account for options, consumers have more chances than ever to find five to ten percent of a person’s risk of diet-related dis- a product perfectly suited to their lifestyle, and they are eases and went on to say, “For basic healthy living, it’s taking advantage of it. not about your genes, it’s about your behavior.” This does

Spring 2021 | HALAL CONSUMER 11 “For basic healthy living, it’s not about your genes, it’s about your behavior.” You can decrease your risk of certain diseases by living a healthy lifestyle and taking care of yourself.

not mean that either your genes or family history are irrelevant to your health but rather that you have more Thailand is a nation with diverse religions, The Department of International Trade control than you might think. You can decrease your risk of certain diseases by living a healthy lifestyle and taking races, and cultures. There is a great number Promotion takes great pride in promoting care of yourself. of muslims living in the country. This plays a exports of Halal products targeting about major role in the development of the Halal 50 countries worldwide including the Because the field of personalized nutrition is still growing products industry to serve both domestic USA. Among Halal products, food is a rapidly, there is still a lot of research that needs to be done. and international markets. major export category. In the meantime, it is recommended that you talk to a licensed health professional if you are interested in finding a personalized nutrition plan that works for you. These Thai Halal products are certiﬁed by Central Halal food comes in a wide variety for professionals can recommend the most accurate tests for Islamic Council of Thailand (CICOT) and consumers to choose from, including learning about your health and subsequently help you supported by the Thai Halal Science Center. beverages, frozen food, processed food, interpret your results. By seeking a specialist to guide you The Thai Halal logo is to ensure conformity ready-to-eat food, ready-to-cook food, in your health journey, you’ve already taken the first step in personalized nutrition: putting yourself first. with international Halal standards. seafood, seasonings, and snack food. Other Halal products include apparel & accessories, cosmetics & personal care, Alison DeGuide is a content developer at IFANCA and packaging. as well as the editor of Halal Consumer Magazine. She holds a master’s degree in public diplomacy from the University of Southern California, where she also did her undergraduate studies.

Learn more: [email protected] 12 WWW.IFANCA.ORG Thailand is a nation with diverse religions, The Department of International Trade races, and cultures. There is a great number Promotion takes great pride in promoting of muslims living in the country. This plays a exports of Halal products targeting about major role in the development of the Halal 50 countries worldwide including the products industry to serve both domestic USA. Among Halal products, food is a and international markets. major export category.

Thai Halal products are certiﬁed by Central Halal food comes in a wide variety for Islamic Council of Thailand (CICOT) and consumers to choose from, including supported by the Thai Halal Science Center. beverages, frozen food, processed food, The Thai Halal logo is to ensure conformity ready-to-eat food, ready-to-cook food, with international Halal standards. seafood, seasonings, and snack food. Other Halal products include apparel & accessories, cosmetics & personal care, and packaging.

Learn more: [email protected] Spring 2021 | HALAL CONSUMER 13 MENTAL HEALTH

W hat You Should Know About Anxiety Disord ers

By Kelly Izdihar Crosby

14 WWW.IFANCA.ORG ife can be stressful, and we all experience assault, or the sudden loss of a loved one can have PTSD Lfeelings of anxiety. There are few emotions that can as well as veterans. feel as frightening or debilitating. A tight feeling in the chest, a rapid heartbeat, or dizziness can create a sense Social anxiety disorder, or social phobia, is an intense fear of impending danger. While anxiety and stress are a of being watched or judged by others. We all have normal part of life, they can devolve into a disorder moments when we feel awkward when meeting new when they impair our ability to deal with everyday chal- people or on a job interview. However, social anxiety dis- lenges. According to the Anxiety and Depression Asso- order goes beyond mere shyness. The sufferer is crippled ciation of America (ADAA), “Anxiety disorders are the by an intense fear of public judgment and humiliation. It most common mental illness in the U.S., affecting 40 makes a person unable to do everyday things in front of million adults in the United States aged 18 and older, or people. The onset of social anxiety disorder occurs in our 18.1% of the population every year.” teenage years, a time when many of us are self-conscious and hyperaware of social group dynamics. Anxiety disorders are quite varied, but they can be categorized into six major types: Panic disorder, or a panic attack, is a sudden episode of • Generalized anxiety disorder (GAD) intense fear that causes severe reactions without a threat • Post-traumatic stress disorder (PTSD) of real danger. They often come without warning and can • Social anxiety disorder (SAD) be very terrifying. It can feel as if you are spiraling out of • Panic disorder control, having a heart attack, or dying. Panic attacks are • Obsessive-compulsive disorder (OCD) not life-threatening, but they severely impact your quality • Specific phobias of life. The cause of panic attacks is unknown, but risk factors include psychological stress, smoking, and a The ADAA defines generalized anxiety disorder as being history of child abuse. Like GAD, women are twice as “characterized by persistent and excessive worry about a likely as men to develop panic disorder. This mental number of different things.” This overburdening sense of illness typically first appears in young adults. worry creates the feeling that something horrible will occur when there is no obvious reason for concern. To be diagnosed with GAD, a person must find it very difficult to control their sense of worry for more days than not “About seven or eight out of every 100 and experience these feelings for at least six months. people (or 7–8% of the population) will With GAD, a person becomes overly, almost obsessively, concerned with issues like money, family, and/or work. have PTSD at some point in their lives.” According to the ADAA, “Women are twice as likely to be affected. […] Although the exact cause of GAD is unknown, there is evidence that biological factors, family Obsessive-compulsive disorder, or OCD, is defined by the background, and life experiences, particularly stressful National Institute of Mental Health (NIMH) as “a common, ones, play a role.” chronic, and long-lasting disorder in which a person has uncontrollable, reoccurring thoughts (obsessions) and/or Post-traumatic stress disorder is a condition that develops behaviors (compulsions) that he or she feels the urge to when someone experiences or witnesses an extremely repeat over and over.” In popular slang, it is trendy to say traumatic event. These events are usually related to war, that someone is “so OCD!” when they are exceptionally serious accidents, terrorism, or violent assault. In the past, clean and organized. But for those with OCD, the problem PTSD was referred to with names such as shell shock, goes beyond being a “neat freak” or perfectionist. Luna battle fatigue, or soldier’s heart. After experiencing the Greenstein of the National Alliance on Mental Illness rigors of war, many soldiers suffered from severe anxiety, (NAMI) says, “What started off as a small trend has turned flashbacks, nightmares, and uncontrollable thoughts. In into a part of everyday language...If someone were to 1980, the inclusion of PTSD in the Diagnostic and Statisti- start using a physical illness such as cancer in the same cal Manual of Mental Disorders brought more public context, most likely, no one would view it as cute.” The awareness to the issue. PTSD was no longer considered symptoms and actions associated with OCD negatively just a diagnosis for war survivors. According to the affect a person’s life and can interfere with school, work, National Center for PTSD, “About seven or eight out of or personal relationships. Feelings of alienation and low every 100 people (or 7–8% of the population) will have self-esteem, plus societal misunderstanding of OCD, com- PTSD at some point in their lives. […] About ten of every pound the problem and make seeking treatment difficult. 100 women (or 10%) develop PTSD sometime in their lives compared with about four of every 100 men (or The last category of anxiety disorders is specific phobias. 4%).” Those who have experienced child abuse, sexual Specific phobias are an overwhelming and unreasonable

Spring 2021 | HALAL CONSUMER 15 fear of objects or situations that pose little danger but Some examples are arachnophobia, the fear of spiders; trigger feelings of anxiety and avoidance. There seems to acrophobia, the fear of heights; hemophobia, the fear of be an almost endless list of phobias, but most specific blood; and hypochondria, the fear of illness. phobias fall into one of four major categories: fear of the natural environment, fear of certain animals, fear related Most anxiety disorders are treated with an effective to medical treatments, and fear of specific situations. combination of psychotherapy and medication. A highly

The Main Types of Anxiety Disorders

Disorder Signs/Symptoms

• Breathing rapidly • Nervousness • Difficulty concentrating • Sense of impending panic or doom Generalized Anxiety • Feeling weak or tired • Sweating Disorder • Gastrointestinal problems • Trembling • Increased heart rate • Trouble sleeping • Irritability

Obsessions: Compulsions: • Fear of germs or infection • Compulsively rechecking household Obsessive-Compulsive • Having things proportioned or in a items (locking doors, turning off oven Disorder perfect order or iron, etc.) • Unwanted or taboo thoughts • Excessive counting involving sex, religion, or harm to • Excessive handwashing oneself or others

• Chills • Rapid heart rate • Fear of death • Sense of impending doom or danger Panic Disorder • Fear of loss of control • Sweating • Hot flashes • Trembling • Nausea

• Alarming thoughts • Negative thoughts about oneself or • Being easily startled the world • Difficulty sleeping • Nightmares Post-Traumatic • Feeling tense or on edge • Staying away from places, events, Stress Disorder • Feelings of guilt or blame or objects that are reminders of the • Flashbacks traumatic experience • Loss of interest in previously • Trouble remembering key features of enjoyable activities the traumatic event

• Difficulty with making direct eye • Muscle tension Social Anxiety contact • Nausea Disorder • Dizziness • Rigid posture • Fear of being the center of attention • Worry about humiliating oneself

• Chest pain or discomfort • The need to escape a certain situation • Fear of dying or stimuli Specific Phobias • Fear of losing control • Sweating • Feeling of imminent doom • Trembling • Nausea or abdominal discomfort

16 WWW.IFANCA.ORG Subscribe me to America’s Authoritative Magazine for Halal Consumers for Free Halal-certified Product News - Nutrition Information - Recipes - More!

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CountRy effective therapy is cognitive behavioral therapy (CBT). CBT is a type of talk therapy, and it involves working with Email Address a mental health professional in several sessions. CBT can help patients discover and challenge negative thinking Signature (required) patterns. A person with an anxiety disorder may also want to see a psychiatrist. After reviewing your symptoms, a Date (required) psychiatrist may prescribe medication to help you cope. To scan and send by Email: [email protected] Anti-depressants are great for treating anxiety and depression, as the two are often linked. Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are the most prescribed.

If you feel overwhelmed by stress and anxiety, do not wait to address the issue. Here is a short list of resources to help: • Find a Health Center Tool from the U.S. Health Advertise with Halal Consumer Resources & Services Administration – Website: https://findahealthcenter.hrsa.gov/ Full Page Inside Cover • Medical Assistance Tool from PhRMA 5 1 8 /8” x 11 /8” $2,850 – Website: https://mat.org/ • Muslim Wellness Foundation Inside Cover (no bleed) – Website: https://www.muslimwellness.com/ 3 7 7 /8” x 9 /8” $2,850 – Phone: 267-571-1730 • National Alliance on Mental Illness Full Page Internal – Website: https://nami.org/Home 5 1 8 /8” x 11 /8” $2,550 – Phone: 1-800-950-NAMI Half Page Horizontal 3 3 Finally, know that although anxiety is a tough foe, it is not 7 /8” x 4 /8” $1,625 unbeatable. The Quran 2:286 promises us that “Allah does not require of any soul more than what it can afford…” Anxiety disorders are challenging, but they can Half Page Vertical 1 7 be conquered through faith, prayer, patience, and therapy. 3 /2” x 8 /8” $1,625 Our trials are not in vain, and God rewards us for every challenge we face. Quarter Page 1 3 3 /2” x 4 /8” $1,050 Kelly Izdihar Crosby is a freelance writer and artist based in Atlanta, GA. To place an ad or for more information contact IFANCA at [email protected] 2021 or call| HALAL 312.957.9300 CONSUMER 17 CHEF INSIGHTS

Baklava by Any Other Name Would Smell as Sweet (with Apologies to William Shakespeare)

By Chef Demetrios Haralambatos

18 WWW.IFANCA.ORG Baklava is that sweet-smelling, piece. Finally, sweet syrup or honey is poured on top. Alternatively, Ganja pakhlava is made with eighteen great-tasting dessert layers of phyllo, with eight layers of almonds that everyone loves! blended with cardamom, cinnamon, and sugar on every third layer of phyllo. The top layer is coated with egg, baked, and drizzled with It is a common dessert for sweet syrup. Other Azerbaijan pakhlava the nations bordering the are detailed further down in this article. Mediterranean Sea in North Africa, the countries Iranian baklava is lighter than other Middle within and bordering the Eastern versions. It is made with a blend of Arabian Peninsula, Turkey, chopped almonds and pistachios spiced with Armenia, Georgia, Greece, the cardamom, then cut into smaller diamond- Balkans (Albania, Bulgaria, and shaped pieces and drizzled with rose water. Romania), Azerbaijan, Iran, Afghanistan, Pakistan, India, and even as far as Mongolia. Turkish baklava is traditionally made by filling the layers of phyllo with pistachios, walnuts, or almonds in some Each country has its own variation, and the word parts of the Aegean Region. In the Black Sea region of “baklava” has minor spelling and phonetic differences in Turkey, hazelnuts are commonly used. Another variation each language. In all these variations, the basics are the is sütlü nuriye, a lighter version of baklava that uses same and include: hazelnuts and substitutes milk for simple syrup. This • very thin sheets of dough (phyllo) makes the dessert heavier in weight but lighter in taste. • nuts Another recipe for Turkish baklava is güllaç, considered • spices by some as the origin of baklava. Layers of phyllo dough • butter, ghee, or oil (a lot of butter or oil) are placed one by one in warmed milk with sugar. It is • sweet syrup. served with walnuts and fresh pomegranate and generally eaten during Ramadan. The first known The majority are created when individual sheets of but- documentation of güllaç was in a Mongolian food and tered or oiled phyllo dough are layered on top of one health manual written in 1330. another, followed by a mixture of nuts with some spices, and finished with additional buttered phyllo. They are But baklava is not always layered: baklava fingers,flogeres , scored and baked, and then a sweet syrup is poured or nut rolls, and saragli are rolled. drizzled over the top. Traditionally, the nuts used are those abundant in that region: almonds, cashews, hazel- In the case of fingers and nuts, pistachios, and/or walnuts. While some baklava flogeres, several sheets recipes feature only one type of nut, others have a blend of buttered phyllo are of several. The spices that are used include cardamom, laid out with a thin layer of cinnamon, coriander seeds, clove, and saffron. The syrup ground nuts spread across them. is always sweet and can be many different flavors. In some They are rolled up tightly, scored to form finger-length cases, honey, rose water, and orange flower water may be logs, baked, and then drizzled with sweet syrup. added to the simple syrup (or sugar water), although some variations use only one of these. The final product is then cut into diamonds, rectangles, or triangles.

The number of layers varies in each recipe. Greek baklava is traditionally made with thirty-three buttered phyllo layers, walnuts and/or almonds seasoned with cinnamon, and a honey sweet syrup. They are cut into triangles or diamonds.

In Azerbaijan, there are several regional varieties called pakhlava. Baku pakhlava has eight to ten layers and is filled with almonds or walnuts. The top layer of phyllo is brushed with egg yolk that has been combined with saffron, and it is finished with either a halved walnut or When making saragli and nut rolls, several sheets of chopped pistachios centered on each diamond-shaped buttered phyllo are laid out, and a thin layer of ground

Spring 2021 | HALAL CONSUMER 19 nuts is spread across 3/4 of them. A rod about 3/8-inch spiced walnuts laid on the strands of kataifi dough that are thick is used to roll up the phyllo/nut mixture. With both rolled up, baked, and drizzled with sweet syrup. hands placed on the ends of the rod, the baker pushes the rolled-up phyllo towards the center, creating creases Burma, borma, or mbrwma is kataifi dough or ripples. It is scored to form desired portions and rolled around cashews or pistachios. The baked, then drizzled with sweet syrup. Some bakers will log is twisted to form a rope and fried in also drizzle chocolate and slivered almonds over the butter before being drizzled with a liquid finished product. made of rose water and sugar. It is then sliced into individual diagonal portions. Bülbül yuvası (also called the “night- ingale's nest” or “belly button”) is In balouria, ballourie, or ballorieh, a very thin layer of made like saragli, but the last half- kataifi dough lines the bottom of a baking pan. A layer of inch of the buttered phyllo is left finely chopped pistachios is packed on top of this thin unrolled so that it can be the base of layer, and a second thin layer of the center. The rolls are formed into a kataifi dough tops the nuts hollow cylindrical shape, baked, and before a baking pan of drizzled with sweet syrup; then the similar size to the first hollow center is filled with crushed pista- one is pressed on top. chios or candied cherries. This mixture is baked for a very short period of Roses are made of fifteen layers of elongated time, drizzled with rose oval cuts of phyllo that are folded over water, and cut into squares. and stuffed with ground cashews or chopped pistachios, drizzled Other Azerbaijani variations utilize rishta (a liquid made with butter, baked, and then lightly from rice flour or wheat starch) that is poured over a hot covered with rose water. copper plate through a special funnel. The semi-dry strains of rishta are removed from the plate and used to Bird’s nests vary in size, but typically, create layers between which pistachios are placed. This three-inch square or circular sheets funnel is used to make rishta pakhlava, Guba pakhlava, of phyllo are buttered and layered and Sheki pakhlava. Guba pakhlava is known for its on top of each other and placed brilliant red color, which is created when the top layer is in a muffin tray. Whole and coated with a mixture of saffron and red coloring. This chopped pistachios are placed recipe consists of approximately fifty layers of rishta. in the center of the phyllo, Sheki pakhlava, sometimes called Sheki halva, is made which is then baked and driz- with rishta filled with hazelnuts, cardamom, coriander zled lightly with sweet syrup. seeds, and sweet syrup. These variations are usually prepared in large round pans. Another variation of baklava is made with kataifi, which sometimes is erroneously called ”shredded phyllo.” Baklava can be served by itself or with fresh fruit, ice Kataifi dough starters are made when liquid batter (the cream, or whipped cream. In parts of Turkey and the consistency of watery pancake batter) is poured through Balkans, baklava is often topped with kaymak (clotted a series of holes onto a hot copper plate. When the cream). It is enjoyed by many nationalities, and no matter strands of liquid begin to “dance” on the hot plate, they the variation or the name, it will still smell sweet. are removed, which semi-dehydrates them. There is early evidence of this type of dough in some stories featured in One Thousand and One Nights. Chef Demetrios Haralambatos is the Corporate Executive Chef of Kontos Foods Inc. There are instances where a pound of phyllo dough is taken out of the packaging, and while the phyllo is still rolled up, Photos in this article were provided by Kontos Foods Inc., which cut with a knife into thin has given permission for their use in Halal Consumer Magazine. slices. This shredded phyllo dough can be used as a substitute for kataifi dough.

Kataifi pastry is an individual dessert that has chopped,

20 WWW.IFANCA.ORG RECIPES

Classic Greek Baklava Diamonds By: Chef Demetrios Haralambatos, Corporate Executive Chef of Kontos Foods Inc.

Servings: 32

We recommend you read the entire recipe prior to starting.

TOOLS INGREDIENTS

Sauce pan For the Syrup: For the Baklava: Large bowl 2 cups sugar 1 pound sweet butter, melted 2-quart baking pan – 10x14 inches 2 cups water 1½ pounds walnuts, half finely chopped and half coarsely chopped Pastry brush peel from half of a lemon ½ cup sugar Damp towel 1 stick cinnamon 2 teaspoons ground cinnamon Ruler 1 cup orange blossom honey ¼ teaspoon ground cloves Knife or pastry cutter 1 pound phyllo dough Ladle

Spring 2021 | HALAL CONSUMER 21 DIRECTIONS Preparing the Syrup The syrup may be made a day before, cooled, and stored at room 14. Turn your pan 90°, and score again, creating the diamond shapes. Do temperature in an airtight glass container. It will be used at room not cut through the long score running the length of your pan. If you temperature. do, the top layers of phyllo may blow off in the oven.* 15. Place the pan in the center of your oven, and bake for 45 minutes or 1. Place the sugar, water, lemon peel, and cinnamon stick in a sauce pan. until golden brown. If the baklava is not golden brown by the end of 2. Bring to a boil, and continue to boil gently for another 10 minutes. the 45 minutes, place a sheet of wax paper over the top, and bake for 3. Remove from heat. an additional 15 minutes. 4. Add the honey, and stir. 16. Remove from oven. 5. Remove the lemon peel and cinnamon stick. *See the illustration attached.

Assembling the Baklava Final Assembly The evening before, remove the unopened phyllo dough from the freezer, 1. Using a ladle, slowly pour the room-temperature syrup over the hot and place it in the refrigerator overnight. In the morning, remove the baklava. Make certain that the syrup covers the entire baklava, package, and set it on your counter. After two hours, remove the phyllo especially along the scored lines. from the packaging, unroll it, place it on your counter, and cover it with 2. Allow to stand for at least two to three hours before serving. a damp towel. 3. Use a knife or pizza cutter to cut through all the pieces.

1. Preheat oven to 350°F. Scoring/Cutting Illustration 2. Place the walnuts, sugar, cinnamon, and cloves in a bowl, and The solid lines indicate where you should score/cut ¾ of the way through. combine. The dotted lines indicate where you should score about halfway through 3. Brush the sides and bottom of your baking pan with melted butter. and not all the way across to the solid line. 4. Place a sheet of phyllo in the bottom of the pan, and brush it lightly with melted butter. Repeat. Remember to cover the unused phyllo dough with the damp towel. 5. Butter four sheets of phyllo, and place them so that they overlap the outer edges of the pan and each other. 6. Sprinkle half of the nut mixture evenly over the top layer of buttered phyllo. Make certain that the nut mixture covers the entire pan. 7. Place another sheet of phyllo over the nut mixture, and butter it. Repeat three more times. 8. Sprinkle the remaining nut mixture evenly over the top layer of buttered phyllo. 9. Fold over the buttered phyllo sheets that hang over the edges of your baking pan. 10. Cover the baking pan with a sheet of phyllo, allowing the sheet to hang slightly over your pan, and butter it. Repeat with five more sheets. 11. With the back of a knife or pastry cutter, fold the overhanging buttered phyllo sheets under and around the buttered phyllo sheets covered with nuts. 12. Brush the top layer of phyllo with butter, as that will give you a golden-brown finish. 13. With a ruler, divide the pan on the long side, and then score and cut the phyllo until you reach about ¾ of the way to the bottom of the pan.*

22 WWW.IFANCA.ORG Kimchi-Based Miso Dressing By: YaQutullah Ibraheem Muhammad, MS, RDN, LD

Servings: 16 (serving size is 2 tablespoons)

INGREDIENTS DIRECTIONS

4 tablespoons white miso 1. Combine kimchi, miso, tofu, oil, and vinegar in a food processor, and purée 6 tablespoons kimchi, chopped until smooth. ½ cup vegetable oil 2. Add salt. ½ cup extra soft tofu 3. Refrigerate until ready to use. The dressing will thicken as it stands. 1 tablespoon apple cider vinegar flake salt 4. Prior to serving, thin with vegetable broth as needed. vegetable broth (optional) Note: You can also make the dressing up to four days in advance. Keep it stored in an airtight container and chilled.

Spring 2021 | HALAL CONSUMER 23 Mango Matcha Smoothie By: Saira Mohiuddin

Servings: 1

INGREDIENTS DIRECTIONS

¾ cup frozen organic mango 1. Add mango, milk, protein, and matcha powder to a blender, and blend. 1 cup organic whole milk 2. Add the water sparingly while blending to help create a perfect smoothie finish ½ scoop vegan vanilla protein without adding more calories to the drink. ½ teaspoon matcha powder 3. Enjoy! ¼ cup water

24 WWW.IFANCA.ORG Cream Cheese with Cucumber, Nectarine, and Kiwi Salsa By: YaQutullah Ibraheem Muhammad, MS, RDN, LD

Servings: 12

INGREDIENTS DIRECTIONS

1 nectarine or peach, chopped 1. Spread the cream cheese onto the bottom of a 9-inch pie plate. 1 kiwi, peeled and chopped 2. Combine all ingredients except the pita chips or crackers, and spread over the 1 small cucumber, chopped cream cheese. 1 jalapeño pepper, finely chopped 3. Serve with pita chips or crackers. 8 ounces halal cream cheese 2 tablespoons onions, finely chopped 4. Add flavor by squeezing a lime over the dip before serving (optional). 2 tablespoons cilantro or parsley ½ cup halal zesty Italian dressing* *The Italian dressing can be made in advance. Keep it stored in an airtight container round, buttery crackers or pita chips and chilled. 1 lime (optional)

Spring 2021 | HALAL CONSUMER 25 FEATURES

The Joy of Snacking By Alison DeGuide

lthough snacking seems to be ingrained probably experienced the urge to purchase far more A in our culture, the way we snack has changed over food than necessary. On the other hand, snacking can the decades. Parents may remember picking out treats increase the total daily calories a person consumes if the to pass out after soccer practice, students might snacks are eaten in addition to the regular amount of reminisce over the kindergarten days when snack time food a person consumes. This is especially true if the was a part of the curriculum, and partygoers can recall snacks are low in nutritional value or if calorie-laden snack tables lined with chips and dip, cookies, and snacks are replacing a meal typically lighter in calories. occasionally a veggie plate. Though the pandemic has put large gatherings on hold, consumers haven’t stopped There is no real consensus over whether eating more reaching for snacks. In fact, many consumers are hungry frequently impacts a person’s health. In her piece “What for more: in their U.S. Snack Index survey, Frito-Lay found Science Says about Snacking” for Food & Nutrition that 66% of people are planning to stock up on more Magazine, Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, snacks at home than they did before the pandemic. writes, “Of five short-term studies comparing high and low eating frequencies, only one showed a slight advantage The trend towards snacking more has led some to dub when subjects consumed more meals and snacks.” snacking “the fourth meal,” but this name is somewhat Weisenberger notes that rather than snacking frequency, inaccurate considering that snacking often replaces one it is the type of snack that likely matters more to a person’s of the three main meals. According to Mondelez’s 2019 overall health. There is a stark difference between eating State of Snacking report, 59% of adults prefer snacking an apple versus a bag of chips, but both items fall under to traditional meals. This effect is even more pronounced the snacking umbrella. This makes quantifying the health among Millennials, where the preference jumps to 70%. It benefits of snacking difficult. seems like it is only a matter of time before we find a headline that asks, “Are Millennials Killing Dinner?” One of the problems facing snackers is that many items that come to mind when we think of snacks, such as There has been consistent debate over the health bene- cookies, potato chips, cheese, and crackers, are highly fits of snacking. Advocates claim that it can prevent over- processed. While processing has become a taboo word in eating at meals since it keeps a person from becoming the food industry, it is not merely processing that makes too hungry to make healthy choices. Anyone who has food unhealthy. Unfortunately, many processed foods ever gone grocery shopping on an empty stomach has require the addition of high levels of sugar or sodium to

26 WWW.IFANCA.ORG Though the pandemic has put large gatherings on hold, consumers haven’t stopped reaching for snacks. In fact, many consumers are hungry for more.

preserve the product and keep consumers buying. Michael Moss, author of Salt Sugar Fat: How the Food Giants Hooked Us, talked with NPR Fresh Air’s Dave Davies about some of the tactics food companies use to make us crave their products. He described research showing that the more crunch a potato chip has, the more a person enjoys it. Food companies have used research like this to their advantage and created snacks that are so perfectly formulated that we cannot stop eating them. Although these snacks are fine when eaten in moderation, many snack products make it nearly impossible for us to stop after just one handful.

This does not mean that we need to write off snacking as unhealthy. Snacks exist beyond the sugary and salty treats lining convenience store shelves, and some of them are just as easy to enjoy, if not easier. Take bananas, for example. They are a halal snack that you can toss in your purse, backpack, or briefcase without any extra prepara- tion. The same goes for other fruits with thick peels like oranges or tangerines, which can be easily transported from place to place with little damage. Nuts and seeds are other great options because they are high in many vita- mins and minerals and a good source of protein and fiber. Snack ideas featuring Whether you enjoy them raw, lightly salted, or as part of IFANCA® halal-certified homemade trail mix, they can keep you feeling full between meals. Other more nutritious snack ideas include products: carrots, celery, dried fruit, and yogurt, though these are just a tiny sample. The possibilities are endless!

If you are one of the many people who has increased their • Cabot® Lowfat Plain Greek Yogurt snacking habits in the past year, embrace it. Snacking will with Berries always be popular as long as we continue to lead busy lives and find ourselves hungry in between meals. Whether • Carrots dipped in Tofutti® Better or not snacking itself is healthy is less important than the than Sour Cream Guacamole snacks we choose to consume. Swap your potato chips for nuts and cookies for fruit to fill up without unnecessary • Celery dipped in Peanut Butter & sugar, sodium, and fat. Stow a few healthy snacks in your Co.® Simply Smooth Peanut Butter bag to make it easier for yourself to make healthy choices. If you must have that handful of chips, pour some into a • Kontos® Whole Wheat Pocket-Less small bowl and put the rest of the bag away. Remember: Pita dipped in Hummus balance is the key to a healthy lifestyle. • Natural Delights® Medjool Dates • Mariani® Premium California Raisins Alison DeGuide is a content developer at IFANCA as well as the editor of Halal Consumer Magazine. She • Wonderful® Pistachios No Salt holds a master’s degree in public diplomacy from the University of Southern California, where she also did her undergraduate studies.

Spring 2021 | HALAL CONSUMER 27 Instagram Indulgences

By Husna T. Ghani

28 WWW.IFANCA.ORG We had quite the character-building year last year. The year 2020 will go down in history not just because of the global pandemic but also for testing our patience while in lockdown. How did we stay with the same bubble of people for an entire year without losing our gray matter? We turned to food! Last year gave us enough new food trends to get us through the tough times (and the COVID-“19” may end up referring to the nineteen pounds we gained).

Being stuck at home made us all into chefs, and social media fueled the culinary fire. We had Facebook, Instagram, Twitter, YouTube, Tik Tok, and a slew of other time-zapping applications. Before social media, we obtained our recipe ideas from cookbooks, then cooking shows on television, and not too long ago, from blogs. Now we can access food trends from chefs around the world from every age range and ethnicity. Zainab Ismail is a New York-based movement therapist and holistic nutritionist with twenty-five years of experience, and she has clients from all over the world who take inspiration from her strong Instagram presence. She says the reason social media has become the place for food inspiration is because “[it] is readily available. It’s a quick, fast jolt of adrenaline…We just hit a button on a phone and get abridged versions of recipes.”

What were some food trends we found ourselves making this past year? Social media had us looking at sourdough bread through a new lens. At times, people were prouder of their sourdough starters than their children, posting each and every step of their carbohydrate concoctions. Once we realized we needed to stay awake after all that bread, we turned to caffeine. Dalgona coffee, named after a Korean sugary treat, is also known as whipped coffee. It contains a mixture of equal parts coffee, sugar, and water, which is then beaten by hand. Coffee has been made this way in many homes in the Eastern Hemisphere for decades. However, once Tik Tok users got hold of the recipe, it went viral.

We could not believe our eyes when we saw a filled sphere of chocolate combust in hot milk. Yes, we discovered hot chocolate bombs. These are composed of melted chocolate set in half of a spherical silicon mold. Once the chocolate has cooled and solidified, hot chocolate powder and mini marshmallows are added to the hollow space and then sealed with chocolate set in the other half of the mold. The best part is when hot milk is poured over the final product. When this happens, the chocolate bomb explodes in the cup.

Spring 2021 | HALAL CONSUMER 29 buying an air fryer? I sure did! How else was I going to make chips out of every type of produce I could find?

Multi-cookers such as the Instant Pot® and its cousins have been key in making stews, tenderizing meats and vegetables, and even baking cheesecakes in a short amount of time. Blending was also big in 2020. Portable, battery-operated smoothie blenders were available in every color and size. Not only could we blend at home but also while we worked and jogged. Ismail posts Sunnah-inspired recipes on her Instagram page, aptly named @zainab_fitforAllah. Her smoothies contain Zamzam water and sometimes ajwa dates. However, we Vegan, dairy-free, and gluten-free consumers were given didn’t just want smoothies in glasses; we also wanted to a slew of new choices last year. Many of these choices enjoy them in bowls. According to Ismail, the difference is were so appealing that even people who were not that “[s]moothie bowls have the consistency of ice cream, bothered by dairy or gluten could not resist making with less liquid. It’s a relaxed, indulgent version [of a them! Every type of nut and grain was turned into milk, traditional smoothie].” and there were plenty of tutorials on how to make your own at home. Pea milk and pea protein also made their To find recipes and food trends on social media, you can presence felt. Lastly, gluten-free desserts had never seen ask any thirteen-year-old to help you, or you can type in a better year, and I myself indulged in brownies made the hashtag (or pound sign) and the name of the item from almond flour, coconut flour, and oat flour. you are searching for. Be sure to look up Halal Consumer Magazine recipes on Facebook and Twitter. Not only has social media given many home chefs the opportunity to Did I succumb to the glossy ads on experience food trends, it has also given them a chance to showcase their talent. Who knows? Maybe you can be Instagram and end up buying an air the next food trendsetter! fryer? I sure did! How else was I going to make chips out of every type of Husna T. Ghani has an MBA, an MSEd, and degrees in produce I could find? biology and chemistry. She has taught microbiology, as well as several laboratory sciences, and is currently a strategy consultant in the spheres of healthcare and If cauliflower owned 2019, then chickpeas owned 2020. communications. When she isn’t doing her day job, she People whipped the liquid from canned chickpeas focuses on dessert-making and saving the world, one (known as aquafaba) to use in lieu of whipped cream. I pastry at a time. still have not figured out why. We also rediscovered banana bread. The lockdown had us baking banana muffins, banana cakes, and banana bread—though all three are essentially the same thing, just in different shapes. We did have some savory items as well. We got down to making charcuterie boards once we finally learned how to pronounce the word. The purists kept it traditional with cheeses, vegetables, and meats. However, hot cocoa and dessert charcuterie boards also made their way onto the scene.

Small countertop appliances were all the rage. Even though some of us already had these gadgets, they had probably been collecting dust in the graveyard of household items: the basement or the garage. Air fryers were used for practically everything, including fries, ravioli, chicken wings, chocolate chip cookies, hard-boiled eggs, samosas, and seven-course meals. Air fryers did it all. Did I succumb to the glossy ads on Instagram and end up

30 WWW.IFANCA.ORG

With or Without a Personal Trainer

By Ali Othman, CPT

32 WWW.IFANCA.ORG often see people anxiously wandering I around the gym looking at the different equipment and wondering if they’ve accidentally walked into a torture chamber. Some machines are too confusing to try, while others might be used improperly or inefficiently. For these people, a few sessions with a personal trainer might mean the difference between coming back next week or disappearing into the abyss where so many have gone before. Think about why they, or any of us, are at the gym. Maybe it was a commercial, a flier, or a guy on the corner in an inflatable T-Rex costume advertising the “Jurassic Membership Sale” that lured us in. While all of these are possible, it’s more likely there’s a personal reason. We were shocked by a weigh-in, or the last belt hole wasn’t as comfortable as it used to be, and we’re left to choose between getting the icepick and making a new hole or heading to a fitness center. There, a personal trainer can help you become familiar with the club, explain the equipment in detail, and hold you accountable so disappearing isn’t an option.

A trainer certified by an agency accredited by the National Commission for Certifying Agencies (NCCA) will have an intimate knowledge of human anatomy, physiology, and how muscles interact. That knowledge is essential because knowing the correct form and position are vital to proper exercise. All joints have a limited range of motion and a built-in cushion to prevent injury from overextension, flexion, or rotation. Movement beyond this cushion can cause injury, and repetitive and continued pressure on the cushion can damage a joint and the surrounding connective tissue. Having a trainer watch your form throughout your workout can reduce your risk of injury. If you’re searching for a trainer, don’t be afraid to ask for their qualifications, education, work history, and reason behind their career choice. This will help determine if this particular client-trainer relationship is right for you.

Aside from fitness knowledge, a good trainer will also bring a sense of accountability to your overall health and wellness, as the relationship between client and trainer goes far beyond the two or three hours together each week. The first meeting can be intimidating. Typically, you’ve just joined the fitness center, and your name was passed along to the trainer who set up the appointment. This is an excellent opportunity to get some direction, if only for an hour. That hour is yours, and you’re entitled to spend it as you like. If you want a detailed explanation of the equipment or a list of exercises that work your target areas, ask for them. Take some notes so that you won’t be wandering around aimlessly on your next visit.

A well-qualified trainer will start with a conversation about your goals, exercise history, and family health history. You should feel comfortable responding to these questions

Spring 2021 | HALAL CONSUMER 33 different body parts. This will be your starting point for a total-body workout. Don’t forget to ask any questions about gym and locker room etiquette if you’re not familiar.

If you plan to continue working with a trainer, they should suggest a package that fits your needs based on your goals and current fitness level. Most gyms will have a tier system for their trainers. Sessions with a master trainer may cost twice as much as sessions with a novice, but the difference between the two services is evident. The typical training package, which varies by trainer, will be two to three sessions a week for a length of time to help you get to your goal. A trainer wants to see you through to that goal. After all, they helped you establish it based like you would at your physician’s office. This is a no-judg- on a professional evaluation of your needs. ment zone, and the accuracy of your information is important to giving you the proper advice. The trainer will From this point on, a great trainer can be a guiding light recommend that you consult with a physician, then ask that keeps you pointed towards your objective. You some questions about your current health situation, med- should expect them to provide reasonable flexibility in ications, surgeries, or conditions to help them determine scheduling sessions, offer encouraging texts or calls, be a which exercises or intensity levels to avoid. good listener, bring energy to your sessions, and give you a routine to do on days when the two of you don’t meet. Following this barrage of questions, the trainer will For many people, exercising two or three days a week check your body composition. This used to involve with their trainer doesn’t cover a full week’s worth of several skinfold measurements where the trainer used activity, so your trainer has helped you map out your one hand to pinch you and some handheld calipers to time and energy for the days when you are on your own. measure the amount of fat in the skinfold. Nowadays, That way, you can arrive with a plan. the method is electronic and thus a lot less intrusive and embarrassing. After this measurement, you’re ready to Since you know your trainer will be there, even if they are hit the floor for some cardiovascular endurance, strength, with other clients, you have more motivation to show up. and flexibility testing. This process is known as a fitness As you’re pounding the treadmill or moving with your assessment, and it is the industry standard for beginning group exercise classmates, your trainer will notice and a workout program. come over to cheer you on. A top-notch trainer will sit down with you outside of your scheduled session time to By this point, you’re tired and sweaty. If the trainer has go over your diet and sleep, ask about the sessions you done their job well, your confidence is boosted, your did on your own and the progress you are making, and motivation has intensified, and you have some direction. see what works for you and what exercises you’ve enjoyed. While you are cooling down from the assessment, ask You’ll find later in the week that your routine with your your trainer to walk the floor with you and go over some personal trainer has changed based on these discussions. equipment. If you’re heading off on your own rather than committing to more sessions, you’ll want to find some good cardio equipment and a few machines that target

The basic tenet behind personal training is the personalization. You can go online and find thousands of generic fitness routines, but a professional can craft a routine based on your individual goals, health condition, and preferences.

34 WWW.IFANCA.ORG Stay away from the all-or-nothing attitude since it’s a destroyer of confidence and self-control.

The basic tenet behind personal training is the personalization. You can go online and find thousands of generic fitness routines, but a professional can craft a routine based on your individual goals, health condition, and preferences. Certified Personal Trainer and health coach Kifah Muhammad’s mantra says it all: “I get that health and fitness are not one-size-fits-all, and I’m here for each According to Antonio Paoli et al. in their 2017 journal person’s individual journey.” This is the attitude you want article for Frontiers in Physiology, “[T]raining with MJ your trainer to bring to your sessions because a routine [multiple joint] exercises provided higher gains in physical that’s working for one of your friends may not be right performance.” This is a very broad but accurate statement. for you. Think of your trainer as your fitness supplement. The squat is a good example of a compound exercise that They’re there to lean on when you need the boost, but works multiple muscle groups across several joints. Exer- even with the most qualified trainer by your side, the bulk cises like these get your heart pumping, burn additional of the responsibility still rests on your shoulders. calories, and improve your intramuscular coordination. As these exercises become easier, mix in another exercise. If you decide to go it alone, be sure to cover all angles Your squat can become a squat with a shoulder press, the and drive your goals into the dirt like baseball cleats. lunge turns into a lunge with a bicep curl, and so on. First, you want to make sure your body is ready for exercise. Head to your physician for a once-over, and get When you start an exercise program, your nutritional clearance to exercise. Base your first workout session on needs will change. The best way to address this change is your exercise history. If you’ve never exercised before, with a three-day food and drink log. Understanding what start by walking. “But I walk all the time!” you might say. you’re eating will help establish a baseline which you can This may be true, but walking for exercise is different adjust accordingly. Seeing your daily diet on paper will than walking to a destination. Instead of walking at a bring you a feeling of accountability, and you may think particular pace, try walking at a certain intensity level. twice before your next fast food run. If you’re looking to You can start at the pace of someone thinking “Hurry, lose weight, you can either cut calories from your diet or let’s get out of this dark alleyway.” Then, when you’re burn them during exercise like fuel in your gas tank. A ready for more, turn it up to “The ground is lava!” After a food log is a great way to calculate what percentage of few weeks, your cardiovascular system will be primed for your calories come from fats, proteins, and carbohydrates. some resistance training. If you’re looking to increase muscle mass, change your protein-carbohydrate-fat ratio. Fitness apps and trackers This is the part where you want to get excited and stay can simplify this seemingly daunting task. interested. Think about what gets you energized. Listen to some great music, get some new fitness gear, join a fitness Stay away from the all-or-nothing attitude since it’s a challenge, and stay away from the exercises you don’t like. destroyer of confidence and self-control. When you slip Resistance training doesn’t have to be at the gym, and it up and eat a cookie or a slice of pizza, don’t let it ruin your doesn’t have to mean weightlifting. You can use resis- whole day. Instead, let it motivate you to find out what tance bands or the monkey bars at the park, and there are intensity comes after the lava. Slip, slide, and correct: it’s a private studios, group exercise classes, and online plat- part of the journey. Any exercises you didn’t do yesterday forms available everywhere. You can also find niche fitness but are doing today will make tomorrow brighter. centers like trampoline parks or rock-climbing gyms if that’s to your liking. The point is to find an activity you enjoy so much that you look forward to exercising. Ali Othman has been an NSCA-certified personal trainer for the past fourteen years with specialization in Continue the lava walking two or three days a week, and weight loss, functional training, muscular hypertrophy, start resistance training another two or three days a week. and human nutrition. He also works in the Technical Pick a few compound exercises, or exercises that work Department at IFANCA and manages IFANCA business more than one muscle group at a time, and go for it. activities in South Korea.

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