For as long as I can remember, I believed that it was my calling to make a difference. This translated into a disconcerting habit of having an ambitious “to-do” list and never feeling fully satisfied or impressed with myself. Surely, I could do more, be more, and make a bigger difference. When I fell short of the list I would reassure myself with what I deemed was a supportive mantra “Believe; you can do it!”

It wasn’t until I got married and became a mother, that I discovered the impact of my gruelling schedule. I found myself exhausted, overflowing with worry and disconnected from myself. The thing is, with these magnificent changes that occurred in my life — my list grew — with even less time to dedicate to it. I was staunch in my belief that the cadence could not be impacted. Soon enough, there was spillage (a lot of it!).

I found myself struggling, and could not get off the hamster wheel.

This is familiar territory for anyone grappling with stress. And am not talking about good stress — a type of mild stress that can inspire you to achieve a given task or goal. Am referring to its evil twin; the one that drags you down.

Chronic stress, with overexposure to stress hormones, can cause havoc to bodily processes, increasing the risk of numerous health problems: high blood pressure and heart disease, colds, asthma, digestive disorders and cancer, to name but a few. Emerging research also lends support to the idea, that high levels of stress may accelerate the aging process.

For me, stress manifests itself fiercely. It’s not a pretty sight. It’s all-consuming — physically, mentally and spiritually. I battle with sleep deprivation, suffer from aches and pains, feel anxious, exhausted and struggle to focus. For my husband, it reveals itself as irritability and sadness.

I must confess, I was intrigued to learn that women and men react to stress differently, and its impact on their bodies varies markedly. Prolonged exposure to stress, for women, may have a greater impact on their physical and mental health. As we (women) “grow” through life, hormonal changes associated with premenstrual, post-partum and menopausal changes can make us more vulnerable to stress.

It would be foolish to think that stress only impacted me. I could see it in the eyes of my daughter or in the way it played out in my son’s behaviour. They were mirroring me. And when I saw my reflection in them, I didn’t like what I saw. It was a harsh awakening. I realized, I had to work on myself, and find ways to better manage the list.

My husband shares with me the analogy of fixed capacity: When packing your suitcase, you cannot take everything, and need to be selective — only take essential items. And if there’s still some room, then you can fit more. By squeezing in too much, you run the risk of either breaking the suitcase and/or damaging the items inside. I think what he’s trying to convey is: Know your limits and focus on the things that really matter. We argue on this point because I turn around and say, “Everything is important.” He then goes into explaining the “cost of delay,” but I’m done listening and give up.

I know, his wisdom carries weight.

5 nuggets to help you beat stress

  1. Recognize the red flags. For me, the tendency to assign blame is a warning sign. So is feeling low in energy. Stress is your body’s way to alert you, like a survival mechanism. Notice the signs and re-calibrate.
  2. Know your limits. Knowing when to stop and appreciating when something is good enough, is vital to prevent burnout. Learn to say no to yourself and others and strive for better balance.
  3. Anchor yourself to your higher purpose. I often ask myself, “what’s the point?” This helps to justify my decisions and priorities to ensure my choices are aligned with my higher purpose.
  4. Surrender. It’s not about giving up. Quite the contrary. Surrendering is accepting you cannot always win. The only thing you can control is the effort you’re putting in, not the outcome. And that is enough.
  5. Don’t take yourself for granted. How easy is it to neglect ourselves? Taking the time to rest, heal and rejuvenate must be a priority, without guilt. I schedule time in my diary daily for self-care. It includes prayer, family time, yoga, reading, and healthy eating.

Foods for stress relief (with recipes)

As a registered dietitian, I appreciate the power of food in managing stress. We know that certain nutrients can have calming effects, and incorporating them into your diet may help manage the effects of stress. Here are some of my favourite picks.

1. Chickpeas

Quick Kala Chana Chaat (Black Chickpea Salad)

two bowls of black chickpeas salad with potatoes, orange segments, onion and peppers.

Quick Kala Chana Chaat (Black Chickpea Salad)

One loaded kala chana chaat coming at ya! A popular South Asian street food, here kala chana, aka black chickpeas, are tossed in a delicious blend of Indian spices, citrus fruit, and fresh herbs to create a simple, irresistible chickpea salad. This quick 30-minute recipe is perfect for a healthy, high-protein nutrient-packed breakfast, lunch, or anytime really! Vegan and gluten free.
Check out this recipe

Vegan Chickpea Curry Stuffed Spaghetti Squash

An oven tray with two cooked spaghetti squash halves filled with chickpea and greens curry topped with a lemon slice and red chillies.

Chickpea-Curry Stuffed Spaghetti Squash (Vegan)

This recipe for oven-bakedstuffed spaghetti squashis filled to the brim with aflavourful vegan chickpea-kale curry. Recipe uses canned chickpeas for easeand convenience. A nourishing plant-based dinner, ready in 60 minutes!
Check out this recipe

2. Oatmeal

Soft Baked Oatmeal Squares

Plate of six sliced baked oatmeal squares topped with blueberries and walnuts.

Soft Baked Oatmeal Squares

Whip up this soft-baked oatmeal squares recipe for a quick, nourishing breakfast! Packed with old-fashioned rolled oats, blueberries, and sweetened with banana, maple syrup, and apple sauce, these squares are gluten-free, vegetarian, and high in fibre. Bake in just 30 minutes for a hassle-free, on-the-go breakfast delight!
Check out this recipe

No Added Sugar Chocolate Oatmeal Cookies

A tray of chocolate oatmeal cookies on a table with a bunch of bananas, rolled oats and a glass of milk

No Added Sugar Chocolate Oatmeal Cookies

Probably one of the easiest, healthiest and most delicious Chocolate Oatmeal Cookies you'll ever make. Rolled oats, ripe bananas, dates, cacao and cinnamon come together to create an incredibly soft, unbelievably chewy, and absolutely wholesome cookie recipe. Just blend, spoon, bake and enjoy!
Check out this recipe

3. Salmon

Easy Lemon Pepper Salmon

A tray of

Easy Lemon Pepper Salmon

In just 20 minutes, you can have this succulent lemon pepper salmon on your dinner table. The zesty flavour of lemon pairs perfectly with the pungent bite of pepper, creating a delightful dish sure to please your taste buds. And best of all, this recipe pairs wonderfully with a variety of sides to create balanced nutritious meals. High protein, diabetes diet friendly, and heart healthy.
Check out this recipe

4. Blueberries

The Best Vegan Blueberry Cheesecake

Clse-up perspective image of a blueberry cheesecake on a gold cake stand with red flowers in the background.

No-Bake Vegan Blueberry Cheesecake Using Cashews

Learn how to make the best vegan cheesecake! This no-bake blueberry cheesecake dessert has what it takes; it's creamy and smooth – thanks to the cashews and coconut cream and 100% vegan. The nut-date base requires only three ingredients, and the entire cheesecake recipe is super-easy to pull off. Yes, it's gluten-free too!
Check out this recipe

5. Probiotic-rich foods

10-Minute High Protein Dates And Yogurt Parfaits

two glasses filled with layers of yogurt and nuts and topped with orange pieces and orange rind curls. There is also a plant in the background.

10-Minute High Protein Dates And Yogurt Parfaits

Healthy sweet recipes can be hard to come by – but these orange-scented dates and yogurt parfaits are both healthy and delicious. Made with just a few simple ingredients, it's the perfect recipe for iftar or suhoor as a Ramadan dessert. With only six ingredients and ten minutes of prep, you can make your own in no time. Plus, these parfaits are rich in protein and dietary fibre, with only a dash of maple syrup and qualify as a heart healthy and diabetes friendly recipe.
Check out this recipe

5-Minute Strawberry Lassi (No Added Sugar!)

A pink frothy drink in a glass with a straw with strawberries in the background.

5-Minute Strawberry Lassi With Greek Yogurt

If you enjoy mango lassi — the popular Indian and Pakistani (specifically Punjabi)cold beverage made with yogurt, ice and sugar — follow this at-home recipe tutorial to make a healthy version of strawberry lassi. My recipe uses Greek yogurt for its health benefits, fresh strawberries, and contains no added sugar. Ready in 5 minutes, it’s a great option for people who want a healthier lassi.
Check out this recipe

Health Promoting Easy Fermented Vegetable Recipe

a close up image of a jar of mixed vegetables with water. Some vegetables in the background in a tray

Health Promoting Easy Fermented Vegetable Recipe

This easy, step-by-step recipe will teach you how to make delicious fermented vegetables with potential health benefits. Learn more about this tasty twist on veggies! This recipe is vegan and low carb.
Check out this recipe

6. Dark Chocolate

Oat Peanut Butter Cup Cookies

A round tray holding oat cup cookies that are filled with peanut butter and chocolate and topped with pomegranate kernels.

Oat Peanut Butter Cup Cookies

These Oat Peanut Butter Cup Cookies are made with nutritious ingredients, making them heart-healthy, diabetes-friendly, and absolutely delectable. The crumbly texture of fibre-rich oats is complemented by the maple-infused peanut butter, which adds the perfect level of smoothness and protein. They’re decorated with crunchy pomegranates for an extra pop of tart flavour that pairs brilliantly with the rich chocolate topping. Vegan, low carb and gluten-free.
Check out this recipe

7. Nuts

Instant Pot Vegan Broccoli Soup

A bowl of green soup topped with croutons and seeds.

Instant Pot Vegan Broccoli Soup

Looking for a vegan alternative to classic broccoli soup? Look no further than this Instant Pot recipe. Made with nutritional yeast, vegetable broth, and cashew nuts, this vegan soup is packed with flavour and nutrients. This not only makes for a healthy diabetes dinner, but it's also a heart smart choice.
Check out this recipe

15-Minute Dried Fruit And Nut Laddu Recipe

a pile of laddus - balls of Indian sweet dessert placed on a white marble cake stand sprinkled with dried roses with a traditional shawl on the countertop

15-Minute Dried Fruit And Nut Laddu Recipe

Craving Indian sweets? Skip the deep frying and make this easy and healthy dried fruit and nut Laddu recipe – with zero added sugar. Soft and chewy dried figs blitzed with pistachios and almonds, beet powder, and infused with cardamom and rose water to create an irresistible sweet Indian dessert. Watch the video and learn how to make the most delicious and simple raw laddus — in 15 minutes!
Check out this recipe

8. Leafy Greens

Green Smoothie Recipe

Perspective image of two glasses of a green shake topped with grapes.

5-Minute Green Smoothie with Wheatgrass

This green smoothie with wheatgrass includes everything you need to stay energized throughout the day. With healthy ingredients like banana and pineapple, spinach, plant-based milk and wheatgrass powder, this quick smoothie recipe is a great way to get nourishing greens in for breakfast.
Check out this recipe

Healthy & Filling Kale Mediterranean Salad (30 Minutes!)

perspective shot of a beautiful green salad with grains and avocado pieces topped with chia.

Healthy & Filling Kale Mediterranean Salad (30 Minutes!)

This Mediterranean salad is made with nutritious ingredients, doused in a flavourful vinegar-based dressing bound to make you drool. It's perfect if you're on the hunt for healthy lunch salads because it's made with farro, lentils, avocados, fresh herbs and olives. This recipe is vegan, gluten-free, and part of my diabetes-friendly and heart healthy series. All done in 30 minutes!
Check out this recipe

9. Pumpkin Seeds

5-Seed Gluten Free Crackers Recipe

a baking tray with pieces of seeded crackers of different shapes

5-Seed Gluten Free Crackers Recipe

Turn your snacking game up a notch with this healthy homemade gluten free crackers recipe. Thin and crispy, these multi seed crackers are loaded with goodness and baked to perfection. Learn how to make healthy crackers at home that are perfect for the whole family. Vegan and gluten free + a video to show you how easy they are to pull off.
Check out this recipe

10. Avocados

20-Minute Creamy Avocado Corn Salad

perspective image of a bowl of salad with corn, red onions an avocado chunks. It's topped with chia seeds.

20-Minute Creamy Avocado Corn Salad

Looking for a light and refreshing nutritious salad to enjoy this summer? Look no further than this creamy avocado corn salad! It's easy to make, takes only 20 minutes, and is packed full of nourishing ingredients. Plus, it's perfect for vegetarians and checks the diabetes salad box. Doused in delicious raita, this salad is my take on the popular corn salad. Vegetarian and gluten-free.
Check out this recipe

15-Minute Spicy Herb Avocado Dip

colourful platter of vegetables and crackers centred around a green avocado dip - flatlay

15-Minute Spicy Herb Avocado Dip

Bright and refreshing, this avocado dip or chutney is infused with the aromatic scent of cilantro and mint. It’s creamy, spicy, tangy and will certainly incite double dipping with your favourite veggie snacks. Gluten free, vegan and done in 15 minutes!
Check out this recipe

Which ones are your favourites? How do you manage stress? Let me know in the comments below!

Desi~liciously Yours, Shahzadi