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About Me

Riyana Rupani

Holistic Nutritionist

I'm a Certified Holistic Nutritionist (NTP), Mom of 3 boys, Recipe Developer, and a lover of all things FOOD!

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High protein dip perfect for snacking or serving u

High protein dip perfect for snacking or serving up if entertaining.

What you need

• 1 cup cottage cheese
• hand full of fresh herbs (I’m using cilantro), chopped
• 1 small onion chopped
• 1 small of 1/2 a large tomato chopped. Quartered cherry tomatoes work too
• 2 Tbsp @everiday_foods everything seasoning
• salt & pepper to taste

Mix it up and you are done!

I served them up with @everiday_foods original seed crackers but this works great with crudités or even potato chips! 😃

#highprotein #dips #cottagecheese #entertainingathome #highproteinsnack #highproteinrecipes #everidayfoods

I’m sure no one cares if I walk 10k steps a day

I’m sure no one cares if I walk 10k steps a day or not but is it just me or does it feel like the pressure to hit this magical number is real!?!? As someone who takes health and wellness seriously, I’m here to say, it’s not for me.

If walking 10k steps a day is your thing and makes you feel amazing, keep on keeping! But this perception of having to do all the things on top of all the things is unrealistic, and demotivating, and I’m here to tell you don’t have to do it.

Move your body, eat well, sleep well, and make sure to have a little fun.

Who feels me? 🙋🏻‍♀️

Happy Friday all!

#iconfess #walk10kaday #tenthousandsteps #doyou #keepingitreal #imnotdoingit #whatanutritionistdoes #justbeinghonest

Recipe drop on Whole30.com!! I was waiting for th

Recipe drop on Whole30.com!!

I was waiting for the recipe to be published and it’s finally here!

This 1-pan Sumac & Lemon Chicken Skillet is just perfection. It’s warm, cozy, hearty, and of course so darn delicious!

Everything is made in just 1 pan (which I also love serving it up in) so not only is this dish beautiful to look at and eat, it’s also a breeze to clean up after.

I seriously can’t wait for you try this, it’s been on repeat at our house for a while! ❤️

Full recipe here:
https://whole30.com/recipes/sumac-and-lemon-chicken-skillet/

#onepanmeal #mealprep #whole30recipes #whole30meals
#whatsfordinner #onepanrecipe #weeknightdinner #weeknightmeals #lowcarbhighprotein

✨ 5 minutes to reset and recharge ✨ This is o

✨ 5 minutes to reset and recharge ✨

This is one of my favorite ways to quickly take myself from sympathetic to parasympathetic.

Did you know spending just 5 minutes in the Legs Up the Wall pose can have incredible benefits? 🧘‍♀️ This gentle inversion is one of my favorite ways to relieve tension and bring a sense of calm to my day.

I’m pairing it with red light therapy (mine is from @joovvsocial) for added benefits but no equipment needed! Just find a wall, lift those legs, and feel the difference.

Benefits of Legs Up the Wall:
* Reduces stress
* Calms the nervous system
* Helps with digestion and reduces bloating
* Soothes muscle cramps and relieves tension
* Opens the chest
* Reduces headaches
* Promotes relaxation
* Promotes detoxification
* Activates the lymphatic system for better circulation
* Improves focus
* May relieve PMS symptoms

Take a few minutes today to take some deep breaths and let gravity work its magic!

#LegsUpTheWall #RedLightTherapy #DailyWellness #YogaForHealth #StressRelief #CirculationBoost #RelaxAndRestore #HealthyHabits #WellnessRoutine #SelfCareMoment #Joovv #healthtip #destress #mondaymotivation

We are kicking off on Nov 18th. Are you ready to

We are kicking off on Nov 18th. Are you ready to do the work and take ownership of how you feel?

As we wrap up the festive celebrations of Diwali and gear up for the whirlwind of holiday gatherings and feasts (Thanksgiving, Christmas, and New Year are just around the corner!), it’s the perfect time to take a moment for yourself.

Clean-in-15 is designed to help you reset, recharge, and refocus—right between the festive indulgences. Whether you’re looking to feel lighter, regain energy, or develop healthier eating habits, this 15-day program has got you covered. With a supportive community and simple, effective strategies, you’ll be amazed at how much better you’ll feel by the time the next wave of holiday parties rolls around.

If you’re ready for a fresh start after Diwali—and want to step into the holidays feeling your best—don’t wait! Sign up today at www.cleanin15.com, and let’s take this journey together.

Here’s to feeling empowered and healthy, no matter the season!

#guthealth #womenshealth #cleanin15 #womenintheir40s #dothething #nevertheperfecttime #justdoit #groupcoaching #nutritionfirst #healthyishandhappy #eatclean

✨ Happy Diwali! ✨ Diwali isn’t just about t

✨ Happy Diwali! ✨

Diwali isn’t just about the diyas and sweets—it’s a celebration of light over darkness, good over evil, and knowledge over ignorance. This year, we were fortunate to spend it in India, reconnecting with loved ones and immersing the kids in the vibrant culture, sights, and sounds that make this festival so special.

As we head back to Singapore, our hearts are full and grateful for the beautiful people in our lives and the memories we’re bringing back. Here’s to embracing light, love, and blessings wherever we are. 🪔💫

Wishing everyone a Diwali filled with love, laughter, and light. 🧡

#diwaliwishes #happydiwali #light #goodoverevil #diwali2024

Diwali is all about time with family, friends, and

Diwali is all about time with family, friends, and lots of food!! Navigating the food can be tricky but here are a few tips that will hopefully keep you feeling your best.

1. Change the sequence you eat in - instead of going for the naan or laddu first, go for fiber and protein before the carbs & sugar! This will help buffer a blood sugar spike!
2. Have vinegar first. Vinegar helps with blood sugar and digestion and having it before big meals or carb heavy meals will help your body process better.
3. If you aren’t enjoying something, don’t finish it! Your body isn’t a dustbin so don’t treat it like one!
4. Give your body a 12 hour digestive rest between your last meal of the day and your first meal the next day. Digestion takes your body a lot of effort so give your digestion enough rest.
5. Have a digestive enzyme if needed. If eating foods you aren’t used to or that are harder to digest for you, taking a digestive enzyme can give your system the added support it needs to process.
6. Still feel like you need a post Diwali reset. ??? The next clean-in-15 will be starting on November 18th!!

#nutritiontips #howanutritionisteats #diwalinutrition #diwalitips #healthydiwali #tipsforeatingout #HealthyDiwali #DiwaliWellness #GuiltFreeDiwali #CleanEatingDiwali #DiwaliDetox #LightAndHealthy #DiwaliBalance #HealthyIndianFood #FestiveNutrition #MindfulDiwali #DiwaliWithoutGuilt #DiwaliHealthTip #HealthyFestivalEats #CelebratingWithHealth #cleanin15

The idea that you need to eat carbs and sugar in t

The idea that you need to eat carbs and sugar in the morning to “burn them off” during the day is a misconception. Your body doesn’t follow a strict “first in, first out” method for glucose. Instead, glucose from carbohydrates is processed based on your overall energy needs, activity levels, and metabolic state. Excess glucose is stored in the liver and muscles as glycogen, which can be used later, regardless of the time of day. The key is to balance your intake with your body’s energy demands over time.

Here are some truth bombs and reasons why you should actually do the opposite, That’s right, eat your carbs at night!

* I’m sorry to tell you but if you eat your carbs in the morning it doesn’t mean you are going to burn them through the day. Glucose doesn’t work in a first in first out method.
* If you eat your lightest meal for dinner (and exclude carbs) you’ll probably feel hungry at night and will definitely wake up with cravings.
* Carbs can help control our stress levels and blunt cortisol responses. FYI - you want cortisol to be at its lowest at night.
* Starch-digesting enzymes follow a circadian rhythm and are more active at night.
* Carbs help with melatonin production
This doesn’t mean you want your plate to be overloaded with carbs but including a portion of good carbs along with your protein, fat, and fiber will help you, not hinder you!!

questions? pop them in the comments!

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