Menu

PRODUCTS & SERVICES
CLEAN-IN-15
HEALTHY RECIPES
BALANCED LIVING
ABOUT
Shop Ri’s

PRODUCTS & SERVICES
CLEAN-IN-15
HEALTHY RECIPES
BALANCED LIVING
ABOUT
Shop Ri’s

0

Home » Lifestyle

Browsing Category

The Healthy-ish & Happy Holiday Gift Guide Guide 2020!

November 26, 2020

All / Lifestyle

Blue-Light

December 18, 2019

All / Kids / Lifestyle

Trying To Get Your Kids To Eat Better?

December 10, 2019

Lifestyle / Recipes

The Healthy-ish & Happy Holiday Gift Guide Guide 2019!

December 3, 2019

Klaviyo Form

Common phrases
Englif.com
321 Free

GET THE LATEST UPDATES ON INSTAGRAM

HEALTHYISHANDHAPPY

If you fail to plan, you plan to fail. Meal plann

If you fail to plan, you plan to fail.

Meal planning is a weekend ritual and a crucial part of my self-care routine (because nourishing yourself with amazing food is one of the most important forms of self-care if you ask me!).

During the Clean-in-15 we learn ways like this to set ourselves up for success.

The week gets busy and that last thing I want to worry about when I come home tired and hungry is “what’s for dinner”. It’s a recipe for eating junk or ordering junk 🙈

The way I do it? Every weekend, I take just 30 minutes to plan out the fam’s weekly dinners. I then put in an order for my groceries which will come on Monday morning, and I make a list of anything I need to physically go get from the grocery store on Sunday.

Thats it! Just 30 minutes and you are set for the week. Some weeks I leave a day open to recipe test and try new things but most weeks I have my favs on rotation!

This weeks lineup
Monday - Sai Bhaji
Tuesday - Baked Lemon & Coriander Fish
Wednesday - Thai Tofu curry
Thursday - Masala Prawns
Friday - Cauliflower Falafel
Saturday - Masala Salmon Burgers
Sunday - Anti-Inflammatory soup

ALL RECIPES ARE ON HEALTHYISHANDHAPPY.COM!

#weeknedritual #mealplanning #mealprep #whatsfordinner #selfcare #asianfood #homecooking #nourishyourself #eatwellfeelwell #whatanutritionisteats #whatieatinaweek #mymealplan #deliciousfood #homecooking #indianfood #indianfoodie #indianfoodbloggers #indiannutritionist

Smoothies are one of the meal options I give durin

Smoothies are one of the meal options I give during the Clean-in-15.⁠

They can be an amazing meal replacement that is quick to make, nutrient-dense, and keep you full and satisfied. ⁠

During the program I not only teach you how to make your smoothie the right way but I’ll also give you 10 of my fav smoothie recipes that are down right delicious and sure to keep you full and satisfied like a meal should!

⁠
If your smoothies are falling short on flavor and satiation, you aren't making them right. Always remember to include 3 ingredients in your smoothies.⁠
⁠
1. Protein⁠
2. Fat⁠
3. Fiber ⁠
⁠
These 3 components are your friend at any meal including smoothies!!⁠
⁠
⁠
The smoothie I’m having today is my “Arabian morning” smoothie. I have the recipe for you over at healthyishandhappy.com (link in my bio)
⁠
If you want to learn about recipes, foods, and lifestyle changes that will keep you feeling and looking your best, join my Clean-in-15 this September.
⁠
⁠
⁠
⁠
⁠
#smoothie #nuzest #proteinshake #paleo #mealreplacement #proteinsmoothie #plantbased #pbwhole30 #whole30 @cleanin15 #Cin15 #healthyishandhappy #balancedbloodsugar #drinkthis #howtobuildasmoothie #smoothierecipe #cleanin15 #breakfastsmoothie #breakfast #quickbreakfast

Creamy, dreamy, delicious Yogurt & Tahini Dip! Ma

Creamy, dreamy, delicious Yogurt & Tahini Dip!
Make sure to save this post! Recipe below.

I love dips! They are wonderful for snacks and are simple and elegant to serve when entertaining.

If your looking for a new dip to freshen up your spread, you gotta try this! It’s a sweet and savory dip so perfect for an appetizer or part of a dessert grazing board.

I know you are going to love it!

Honey Yogurt Tahini Dip

* 1/2 cup Greek yogurt (coconut or almond yogurt works wonderfully for dairy-free!)
* 2 tbsp hulled tahini
* 2 tbsp honey
* 1 tbsp lemon juice
* pinch of salt
* 2 tbsp fresh mint, finely chopped
* Garnish - 1 to 2 tbsp toasted pinenuts
* Garnish - dried rose petals (optional)

1. Mix the yogurt, tahini, 1.5 tbsp of honey, lemon juice, and a pinch of salt.
2. Mix in the chopped fresh mint.
3. Place in the fridge for 1 hour to set.
4. Create a well or swirl in your dip and drizzle the remaining 1/2 tbsp of honey on top.
5. Add your garnish and serve with your favorite gluten-free crackers, toasted pita, crudités or fruit.

Why do I incorporate Strength training and encoura

Why do I incorporate Strength training and encourage clients to do the same? 🏋🏽‍♀️ It makes you feel strong, lean, empowered, helps manage stress, and gives you tons of energy. It also helps manage insulin sensitivity and blood sugar levels.⁣⠀
⁣⠀
I haven't been diagnosed with insulin resistance but given diabetes runs in my family and that I have PCOS, I know I'm more prone to it. I do my best to stay ahead of the game by eating predominantly low sugar, supporting myself with the right macro & micronutrients, and try to keep my lifestyle in check with managing stress, sleep, and good movement. ⁣⠀
⁣⠀
The science behind strength training - When we "rip" or create more muscle by weight lifting, we do 2 things. ⁣⠀
1. We Burn - Our body uses a lot of energy (glucose) to create muscles and to repair them. After a strength training session you are still burning glucose and calories because your body needs energy to repairs and build muscle.⁣⠀
2. We create a good place to store glucose - Your body stores glucose in 3 places, the liver, muscle, and adipose tissue (fat). After the liver stores are full , the next place the body turns to is muscle, if muscle stores are full your body starts creating fat to store what’s left. Basically, the more muscle you have the more glucose you can store without your body creating fat.⁣⠀
⁣⠀
Amazing right?! ⁣⠀

Strength training improves our insulin sensitivity and lets our body handle more carbohydrates. If a client has signs of blood sugar imbalance or is looking for fat loss, I strongly recommend strength training. Remember, muscle weighs more than fat so focus on your size, not your weight! ⁣⠀
⁣🏋🏽‍♀️ ⁣⠀
.⁣⠀
.⁣⠀
.⁣⠀
.⁣⠀
.⁣⠀
.⁣⠀
.⁣⠀
#healthyishliving #HIIT #strengthtraining #feeltheburn #diabetes #PCOSdiet #insulinresistance #insulinsensitivity #weightlifting #workout #strongnotskinny #stronger #healthandwellness #mindandbodygram #hitthegym #ritual #nourish #balancedliving #bloodsugarhandalying #glucose #resistancetraining #liftheavy #sgfitness #sgwellness #selflove #mefirst #pcos #pcosfitness #pcosweightloss

𝐕𝐄𝐆𝐀𝐍 𝐂𝐎𝐋𝐋𝐀𝐆𝐄𝐍⁠⁠
⁠⁠Many of my clients are vegan or vegetarian, and I get asked about this a lot, so just getting the info out there - Vitamin C 🍊🍋 is what you'll find as the main 'active' ingredient in most 'vegan collagen products. If there is a form of protein in the ingredients, it is usually a pea-protein or other plant-based protein.⁠⁠
⁠⁠
𝐂𝐨𝐥𝐥𝐚𝐠𝐞𝐧 𝐜𝐨𝐦𝐞𝐬 𝐟𝐫𝐨𝐦 𝐚𝐧𝐢𝐦𝐚𝐥𝐬, and is a protein found mostly in joints and skin. At this point, 𝐭𝐡𝐞𝐫𝐞 𝐢𝐬 𝐧𝐨 𝐯𝐞𝐠𝐚𝐧 𝐜𝐨𝐥𝐥𝐚𝐠𝐞𝐧 𝐭𝐡𝐚𝐭 𝐞𝐱𝐢𝐬𝐭𝐬. There is some research into extracts from seaweed, but nothing on the market yet. ⁠⁠
⁠⁠
Vegan collagen products are actually aimed at amping up your vitamins and antioxidants to help your body's own production of collagen and don't actually contain collagen themselves.⁠⁠⁠
⁠⁠⁠
𝐋𝐚𝐛𝐞𝐥𝐬 𝐜𝐚𝐧 𝐛𝐞 𝐦𝐢𝐬𝐥𝐞𝐚𝐝𝐢𝐧𝐠 - make sure you read the fine print. You will often find "vegan collagen" in big bold letters and then the word "builder" drifting somewhere underneath. for my vegan/veg friends, my recommendation is to take a good quality vitamin C rather than spending extra money on collagen-building powders.⁠⁠
⁠⁠
Nutrients that can help with collagen production: ⁠⁠
• Vitamin C - Citrus foods and peppers are a great source⁠⁠
• Zinc - Activated pumpkin seeds are great!⁠⁠
• Aloe Vera - Buy fresh, cut & freeze , pop into smoothies!⁠⁠
• Antioxidants - Green tea anyone?⁠⁠
⁠⁠
Hope you found this post helpful! Questions/comments always welcome!⁠⁠
⁠⁠
.⁠⁠
.⁠⁠
.⁠⁠
.⁠⁠
.⁠⁠
.⁠⁠
.⁠⁠
#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #foodie #paleodiet #collagen #vegantip #vegancollagen⁠⁠
#wellnessgoals #wellnesstips #nourishyourself #holisticnutrition #holisticnutritionist #nutritioniskey #nutritiontip #wholefoodnutrition #cleanin15 #vegetarianfriendly⁠⁠

We all need time to recharge and get away… I fee

We all need time to recharge and get away… I feel blessed that I’ve been able to take the summer to be “out of the office” and visit loved ones, and new places. It’s been 8 weeks and I AM READY to get back (and ready for the kids to get back to school 🤪)! I love my clients, my community, and my work! Feeling refreshed, motivated, and inspired!

I’ll be doing a @pbwhole30 takeover next week, starting with my 1:1 clients mid August and getting set for the post summer Clean-in-15 which will kickoff September 12! ♥️♥️♥️ 💪🏽💪🏽💪🏽

Did you get a chance to get away this summer?
Give me a 👍🏽 if you are feeling recharged or a 👎🏽 if you are feeling those post summer blues.

#summervacation #summerbreak #humanrecharge #outoftheoffice #mompreneur #summertravels #rechargeyoursoul #holiday #backtowork #backtotheoffice #vacationover #backtoreality

Now I know, for many of us lentils & legumes might

Now I know, for many of us lentils & legumes might not agree with us, but if you are vegetarian or vegan, they are an essential protein source and are an absolute must in your diet.⁠
⁠
If you've given lentils & legumes a try but feel they leave you feeling bloated or gassy, try properly preparing them beforehand. I've got a guide on how to do this on the blog!⁠
⁠
And for those of you who are nay sayers without even trying, here is a great quote for you. - “Suggesting that we shouldn’t eat cooked legumes because raw legumes cause disease is like saying that we shouldn’t eat cooked chicken because we can get Salmonella from eating raw chicken.” – Chris Kresser⁠
⁠⁠
Back to the recipe!⁠
⁠
Here is my simple yet oh-so-delicious chickpea curry salad recipe. Full of incredible plant-based protein, fiber, and healthy fats!

INGREDIENTS:
400g cooked chickpeas
1 large celery stalk, diced
½ red onion, finely diced (can sub for chopped scallions)
¼ cup, chopped fresh coriander
3 Tbsp golden raisins (can sub cranberries, black raisins, chopped dates)
2 tbsp, chopped walnuts
1 tsp curry powder
pinch cayenne (optional)
4 tbsp good-quality vegan mayonnaise
2 tsp dijon mustard
salt & pepper to taste
Add in any other chopped veggies you like (i.e. bell pepper, cucumber, cherry tomato, carrots, etc.)

INSTRUCTIONS:
Mix all the ingredients in a bowl. Done!
Goes wonderfully over mixed greens, 1/2 a sweet potato, wrapped up in a paleo paratha or in a lettuce/cabbage cups

.
.
.
.
#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger #vegetarian #plantbased #eatrealfood #balancedmeal #quickhealthyrecipe

Dosa lover? Me too! BUT I have to admit the meal

Dosa lover? Me too!

BUT I have to admit the meal isn’t ideal for your blood sugar, and macro nutrient balance.

Dosa tends to be high in simple carbs that quickly turn into sugar and usually stuffed with masala aloo that tends to do the same. When you have a meal that is predominately high in simple carbs your blood sugar spikes which leads to insulin spikes, fat storage, and energy crashes. The meal is also missing beneficial protein and fats.

Here are a few little tweaks to soften the glucose spikes and balance out the macros of your meal.

My meal consisted of a salty (no sugar) fresh lime soda, a peanut masala dish to start, and a mysore masala dosa cooked with ghee and paired with mixed veg instead of just potatoes.

What I changed and why:

1. Replaced lassi, sweet lime, or other sugary drinks with a sugar-free drink that helped my electrolyte balance and digestion. (Sour and bitter flavors help you produce digestive enzymes!).

2. Started my meal with a peanut masala dish. This gave me the protein and good fats I needed BEFORE my dosa which would buffer a glucose spike from the carbs.

3. Asked my dosa to be cooked with ghee instead of oil - most places would use inflammatory vegetable oils

4. Changed out my masala aloo to mixed veg for more fiber, less simple carbs!

5. Focused on the veggies and stopped eating when I was full! I made sure my ration of veg to dosa was at a minimum 2:1.

I loved every bite of my meal and didn’t feel bloated, groggy, or gross after!

Let me know if you try any of these tips with your next dosa meal!

xx

#dosa #mealtweaks #smallcganges #restaurantmeal #indianfood #eatclean #eathealthy #dosalover #healthier #lowercarb #glucose #bloodsugar #pcosweightloss #glutenfree

(C) 2020 - Healthy-ish & Happy. All Rights Reserved.

Healthy-ish & Happy is a brand owned by RS3 Ventures Pte. Ltd. (UEN: 201929582R)

About
Contact
Disclaimer
Privacy Policy

Enquire

Have a question, want to work with me, or have something else on your mind?

Name

E-mail

Subject

Message