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My Go-To Travel Snacks

June 7, 2022

Bread

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Gluten Problems Aren’t Restricted to People with Celiac Disease

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Traveling Supplements & Natural Aids

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coconut aminos instead of soy sauce

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Solé

January 7, 2021

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HEALTHYISHANDHAPPY

Give me a 💛 if you can relate! Turmeric/haldi

Give me a 💛 if you can relate!

Turmeric/haldi stained nails is just apart of a desi girls life I guess!

Note to self to stick to darker color manicures! 😆

Any tips on preventing and removing welcome!
Happy Weekend friends!

#indianfood #haldi #tellmeyourindianwithouttellingmeyourindian #indiancooking #turmericnails

Looking for an easy, fast, delicious meal to make

Looking for an easy, fast, delicious meal to make this weekend? This is for you!

This is one of my go-to meals when I’m short on time - 𝐬𝐮𝐩𝐞𝐫𝐟𝐨𝐨𝐝 𝐟𝐫𝐢𝐞𝐝 "𝐫𝐢𝐜𝐞". This dish comes together in minutes, using Ri's garlic chili oil or Mala oil. It's full of spicy flavor & texture. I usually add in some pan-fried tempeh, scrambled egg, or some shredded chicken for protein and complete the meal with some quick stirfried Chinese greens or broccoli.

If you love spicy, full of flavor, hearty food, you are going to love this dish. It’s also perfect for entertaining!

If you can’t get your hands on Ri’s you can use my Nam Prik or Quick Garlic Chili Sauce recipes instead! (Both are on my blog).

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
* 2 tsp avocado oil
* 1 cup cooked quinoa
* 3 Tbsp sunflower seeds
* 3 Tbsp pumpkin seeds
* 1 Tbsp sesame seeds
* 2 tsp (or more) of Ri's garlic chili oil or Mala chili oil
* 1 Tbsp coconut aminos
* salt to taste
* fresh chopped scallion
* fresh chopped cilantro

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
Heat your pan and add your cooking oil.
Once hot, add your quinoa and cook for 2-3 minutes. You want the pan to be on the dry side and the quinoa will crisp a bit.
Next add all your seeds along with the chili oil, coconut aminos, and salt.
(You can add in any protein you are using at this point). Give everything a good mix and cook for 1-2 minutes.
Last, stir in your cilantro and scallions as you turn off the stove.
Serve hot or at room temperature.

#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #healthyfoodrecipes #feedfeed #foodie #paleodiet #f52grams #realfood #friedrice #superfoods #easymeal #glutenfreecooking

Here are 4 other factors that you might not be con

Here are 4 other factors that you might not be considering.

1. SLEEP 😴 - Thats right! When I have clients that don’t sleep and are looking to lose weight I often tell the. “The more you sleep, the more weight you will lose!” And it’s true! if you aren’t sleeping enough or if your sleep quality isn’t good your body is gonna hold on to weight. Fatigue leads your body to crave more calories for energy and doesn’t do much for your willpower either. Going through cups of coffee to fuel you can end up causing a stress response and cortisol spikes which will only lead you to hold on to more weight! Which leases me to my next point…

2. STRESS 😵‍💫 - i always say, your body hears everything your mind thinks… if you constantly stressed out mentally or physically, your body is always going to be in fight or flight overdrive (we call this sympathetic dominance). What does this mean? Your body feels that it is in danger and it’s gonna make sure it holds tight to every calorie and store as much of it as possible to protect itself. We often gain weight around around mid-section if our weight-gain is due to cortisol and our stress response.

3. MOVEMENT 🏋🏻‍♀️ - or should I say the type of movement! I see it all the time, men and women running on a treadmill like a hamster on wheel and not getting anywhere. We need to incorporate strength training which will create more muscle to store glucose, make us more insulin sensitive, and will give us the ability to burn more calories through the day.

4. Mindful Eating - it’s not just what you eat, it’s how you eat. If you are distracted or focused on other things, you aren’t listening to your hunger and full cues and will probably end up overeating. Also ensuring you take your time when eating (at least 15 minutes please) will give your body the time it needs to signal you to stop.

I hope you found these tips helpful

Do you feel like any of these might be what’s holding you back??? Would love to hear from YOU!! 💕

#weightloss #morethanadiet #lifestyle #weightlossgoals #mindovermatter #morethanwhatyoueat #pcosweightloss #behealthy #getresults #noexcuse #understandnutrition #holistichealth

It’s been raining non-stop lately and when this

It’s been raining non-stop lately and when this happens, all I crave are soups! This classic Japanese soup takes minutes to make and is just the warm comfort you are looking for with this weather!

Packed with plant-based protein, and mineral rich seaweed I love this soup as a hearty snack or a bigger portion as meal alongside some avocado to get in those good fats.
Here is the super fast and easy recipe!
Serves 3-4 | prep time: 5m | cook time: 10m

INGREDIENTS:
・4 cups vegetable broth
・2 sheets nori, or 2 handfuls of shredded nori (dried seaweed)
・2-3 Tbsp white or yellow miso paste
・2 green onions/scallions, chopped
・1 block of organic firm tofu, cubed
・1/2 cup chopped baby spinach or other greens (optional)

INSTRUCTIONS:
1. Place vegetable broth in a medium saucepan and bring to simmer.
2. In a small bowl, whisk the miso paste with some hot water until smooth. Start with 2 tbsp and increase according to taste. Set aside for later.
3. Once the broth is simmering, you can turn off the stove and add your green onions/scallions, tofu, nori, greens (if using), and miso mixture. Stir to combine. The warm broth will gently cook the other ingredients.
4. Taste and add more miso or a pinch of sea salt if you like. Serve warm.

Printable recipe at www.healthyishandhappy.com

Do I indulge and get a little “naughty” with m

Do I indulge and get a little “naughty” with my food choices - you bet I do, but there are a few rules I follow when I do!

I DON’T
❌ I don’t feel guilty about it when I indulge. I enjoy mindfully and to the fullest. 
❌ I don’t punish myself for doing it. No starving, doing extra workouts, or trying to “make up” for what I ate. 
❌ I don’t do it every day 
❌ I don’t consider it a cheat, I do consider it as a part of a healthy-ish balanced diet.  

I DO

✅ I do make sure I am in a happy place - it’s easy to turn to food for emotional reasons but this usually ends up making you feel worse, not better. 
✅ I do watch my portions and don’t overconsume just because I’ve decided to indulge. 
✅ I do read my labels and go for healthier options when I can. 
✅ I do stop eating if the food didn’t live up to my expectations. 
✅ I do take precautions like digestive enzymes for example if I am eating foods I might love but know might not work for my body the best. 

These are just the “rules” I follow and find helpful… I hope the tips helped you and I would love to hear if you follow any guiding principles when you indulge!

#emotionaleating #junkfood #indulge #lifeinbalance #eatpraylove #whatanutritionisteats #whatieat #rulesaroundfood #foodguidelines #eatinghealthy #eatingbalanced #lifeinbalance #eatinghabits

Vitamin D is completely different than most other

Vitamin D is completely different than most other vitamins.
In fact, it’s a steroid hormone produced from cholesterol when your skin is exposed to the sun.
A vitamin is an essential nutrient that our body must obtain from food. Yet, this is not the case for vitamin D, because our bodies manufacture it.

Vitamin D, which has the chemical structure of a steroid molecule circulates in the blood and binds to receptors. It plays a part in so many different biological functions, brain health, bone health, immune health, hormone health, blood sugar regulation, cardiovascular health, energy, mood, etc.

Needless to say, it’s important! The sad part is, that around 80% of us are deficient.

Now, here is my advice for getting optimal levels of vitamin D:

* Get tested - The functional “optimal” range should be 50 to 80 ng/ml. This will probably be higher than what your doctor considers “acceptable” 

* Take the right type of vitamin D. The only active form of vitamin D is vitamin D3 (cholecalciferol). 

* Optimize your nutrition - It’s important to keep in mind that nutrients usually don’t work in isolation. Many of them depend on one another, and an increased intake of one nutrient may increase your need for another - In the case of vitamin D, it’s depend on vitamin K2 and magnesium.  

Hope you found this useful, happy to answer any questions in the comments!

#vitamind #essentialnutrition #nutritionfacts #knowyourvitamins #hormonehealth #guthealth #bonehealth #wellness #hormonehealth #bioavailable

CHOCOLATE TAHINI CAKE! For all my dark chocolate

CHOCOLATE TAHINI CAKE!

For all my dark chocolate lovers out there, this one is for you.

You might think this combo is a strange one, but trust me, it works!
From a taste prespective, the tahini heightens the chocolates taste, making it richer and velvety.
From a nutritional perspective, the tahini adds a good dose of healthy fats which help balance the sugars and prevents a blood sugar spike. Remember, it’s not about cutting out the stuff you love (like chocolate cake), it’s about tweaking things to make them work better for you.

Head over to www.healthyishandhappy.com (link in bio) and search "Tahini Chocolate Cake"

#bloodsugarregulation #justeatrealfood #eatchocolate #perfecttogether #chocolatecake #chocolatecakerecipe #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #healthyfoodrecipes #tahini #darkchocolatelove #bakedwithlove
#healthyishandhappy #healthyfamily #nourish #eatwholefoods #healthandwellness #mindandbodygram #makesmewhole #healthynotskinny #progressnotperfection

If you are dealing with a gluten-sensitivity or tr

If you are dealing with a gluten-sensitivity or trying to reduce your gluten-intake for any reason, YOU HAVE TO TRY @foodsbyri Gluten-free breads! 🍞

Our gluten-free range won’t make you feel like your compromising on taste and texture, and even better it isn’t made with countless weird ingredients like most gluten-free products out there.

You guys know I’m all about real ingredients, minimal ingredients, and great taste!

Today I’m making my kids a simple Sunday lunch using Ri’s sliced white bread. (You know I got their approval before bringing the range to all of you!) 💛🙌🏽

FYI - we just launched next day delivery for our bread range. Just get your order in before 4 on Sunday-Thursday!!
Head to www.foodsbyri.com

#glutenfree #glutenfreebread #glutenfreesingapore #singaporeglutenfree #glutensensitivity #foodsbyri @foodsbyri

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