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About Me

Riyana Rupani

Holistic Nutritionist

I'm a Certified Holistic Nutritionist (NTP), Certified Whole30 Coach, Mom of 3 boys, Recipe Developer, and a lover of all things FOOD!

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HEALTHYISHANDHAPPY

My philosophy? GOOD FOOD = GOOD MOOD Always have f

My philosophy?
GOOD FOOD = GOOD MOOD
Always have fun and enjoy the food that makes you feel your best mentally and physically!

TRUST ME, It is possible to find your balance, and have your cake and eat it too. It may take some work to figure out what works for your individual body but where there is a will, there is a way! Remember we all are different so one your balance won’t look like someone else’s and thats ok!!!

If you are looking to start with a clean slate, learn how to listen to your body and fuel your body in the right way FOR YOU, Join my next Clean-in-15! We’ll be kicking off on Feb 27th!!

In 2 weeks you can expect:
* A better understanding of food and its impact on the body.
* Learning how to balance your plate, your day, your week to fuel your goal.
* Learning what foods work and don’t work for you.
* Getting off the sugar roller coaster.
* Better energy, clarity and sleep.
* Better digestion and assimilation of your food.
* Getting out of the fad diet culture and simply learning to eat in a way that works for you.
* Improved relationship with food.
* Feeling more confident.
* Lesser mood swings and cravings.
* Kickstart gut healing.
* Reduced skin flares, acne and allergies.
* Improved hormonal balance.
* Relief from bloating.
* Reduced physiological stress on the body.
* Reduce Inflammation

details over at www.cleanin15.com

#nutrtionprogram #cleanin15 #findyourbalance #livetoeat #optimalnutrition #understandyourbody #femalenutrtion #gutheath #betterenergy #feelyourbest #hormonebalance #havefun #eatdeliciousfood #foodthatfuels #bioindividuality #betterenergy #goodfoodgoodmood

When it’s cold outside all we crave is simple wa

When it’s cold outside all we crave is simple warming cozy food right? This dish is it.

With creamy pumpkin, tender chickpeas, and nutrient-dense greens; this is a balanced one-pot plant-based meal perfect for when you are craving something warm and comforting!

The main spice used in this recipe is garam masala. Garam means warm, and the spice blend has spices like pepper, coriander, cumin, cinnamon, and cloves and it gives a dish heat and depth.
It doesn't matter if you call this recipe a stew or a curry, it's downright delicious.

Full recipe at:

https://www.healthyishandhappy.com/healthy-recipe/pumpkin-chickpea-masala-kaddu-chana-masala/

#indianfood #plantbased #completemeal #plantbasedcooking #pbwhole30recipes #indiancooking #whatanutritionisteats #plantbasedprotein #onepotmeal #onepotindianmeal

I love a nice cold beer but unfortunately my body

I love a nice cold beer but unfortunately my body doesn’t really love all the gluten that tends to come along with it. But if you are someone like me who isn’t Celiac but rather has a gluten sensitivity I have some good news for you!
There are TONS of great beers that might not be completely gluten-free but have a very low amount of gluten.

We know Most beer is made out of three key ingredients (other than water):
* Some form of grain (usually wheat)
* Barley
* Hops

Hops don’t have gluten, however, wheat and barley have copious amounts of gluten. Drinking most wheat or barley-dominant beers will affect you the same as if you ate a couple of slices of regular bread. But did you know there are a ton of beers that are made with low amounts of barley and gluten-free grains?

Many Asian beers for example tend to use rice instead of wheat and many Mexican beers use corn. Makes sense as these grains are more accessible to these regions!

For a beer to be officially considered gluten-free it needs to contain less than 20 parts per million (ppm), equal to 20 mg per kg of gluten. So here is a list of LOW GLUTEN BEERS that are easy to find and won’t leave you with the after effects of a wheat-based beer!

Corona Extra
Carlsberg Beer
Stella Artois
Asahi
Kingfisher
Tsingtao

*If you do have Coeliac Disease and PLEASE avoid drinking beer which is not labeled gluten free. 🙏🏽

#glutenfreeliving #glutensensitivity #glutenfreebeer #ncgs #lowgluten #lowglutenbeer #guthealth #foodsensitivities #ilovebeer

I don’t know about you, but post Chinese New Yea

I don’t know about you, but post Chinese New Year I tend to have more mandarin oranges than I know what to do with!!
🍊 🍊🍊🍊🍊🍊🍊🍊🍊🍊🍊

One of my fave salads to make using the sweet lovely fruit is my Asian inspired mandarin orange salad.

It’s got a zingy ginger dressing, scallions, cilantro, and crunchy almonds - all which work so well with the sweet oranges!

This salad is perfect as a meal - just add protein. Chicken for my omnivores or tempeh for my plant-based friends.

It’s the perfect salad to get you back on track after all the CNY indulging!

Dressing
* 1/2 small onion, roughly chopped
* 1/2 inch ginger, peeled and roughly
* 2 cloves garlic, roughly chopped
* 2 Medjool dates
* 3 tbsp @foodsbyri coconut aminos
* 2 tbsp sesame oil
* 2 tbsp rice vinegar or apple cider vinegar

Salad
* 4 cups mixed Purple & white cabbage shredded
* 1 bunch Scallions green and white parts, thinly sliced
* 3/4 cup cashews or almonds, chopped
* 1/4 cup fresh cilantro chopped
* 1/2 cup Mandarin oranges slices

Protein Choice
* 2 Tbsp avocado oil
* 500 grams chicken thigh or breast or Tempeh (cut tempeh into 1 inch squares)
* 3/4 tsp onion powder
* 3/4 tsp garlic powder
* salt and black pepper

Full recipe over at https://www.healthyishandhappy.com/healthy-recipe/chinese-mandarin-salad/

#mandarinorange #salad #detoxsalad #balance #chinesenewyear #gongxifacai #postcnyindulgence #balancedeating #asaininspiredrecipe #postcny #feasting

The rainy weather here in Sing and hearing about t

The rainy weather here in Sing and hearing about the freezing weather back home in NY has got me craving all things warm and cozy. And nothing is more comforting than a good bowl of creamy soup.

The deep earthy flavors of homemade cream of mushroom soup is the best, especially when it’s ready in minutes. You’ll never need to do store-bought again after trying this recipe!

Bonus, it’s dairy-free and vegan!
Full flavored with garlic, onions, and herbs, I am sure you will love it. Perfectly paired with @foodsbyri grain-free crackers!

Find the full recipe here: https://www.healthyishandhappy.com/healthy-recipe/creamy-mushroom-soup/

#soupweather #homemadesoup #mushroomsoup #plantbasedrecipes #whole30recipes #vegancreamofmushroomsoup #creamofmushroomsoup #winterfood #comfortfood #bowlofgoodness #gutlovingfoods #goodfats #souprecipe #soup

The Lunar New Year is about enjoying and indulging

The Lunar New Year is about enjoying and indulging tradition treats with friends and family! Come out on the other side feeling your best with these simple tips!

#1 Change the sequence of eating
Start with a fibre, then move to protein, then carbohydrate. Something as simple as this has a huge impact on digestion and bloating. The fibres and proteins will keep your blood sugar very balanced and ready to take on the carbs. Additionally, you will indulge less on the carbs.

#2 Have vinegar - my fave is apple cider vinegar but any vinegar had at the start of the meal promotes good digestion and helps balance blood sugar

#3 If you’re not enjoying something - don’t finish it
If you don’t enjoy what you’re eating and its full of unhealthy stuff - best to leave it. If it’s impolite to do so - then good to start with small quantities and serve yourself more later.

#4 Give a food gap of 12 hours at night
This is not so much intermittent fasting, but it’s giving the digestive process - which takes a huge amount of energy - a break. So it’s ready for the next day’s feast.

#5 Have a digestive enzyme before meals
Digestion is a lot of work and if you know you are going to be eating foods that don’t agree with you or that are heavy, you might want to give your gut a little extra support with an enzyme supplement.

#6 forget the food guilt because negative mindset literally slows your digestion and metabolism. If you love the food you are eating (even if it might not love you back) your body will do a better job at processing it if your mind is relaxed!

#gongxifacai #lunarnewyear #healthtips #healthylunarnewyear #chinesenewyear #eatallthethings #foodguilt #tipsforeatingout #foodislove #cny2023 #cnysingapore #happylunarnewyear #lunarnewyearfood #feast

A little excerpt from the podcast I did with @podc

A little excerpt from the podcast I did with @podcasthowtolive . You can listen to the full show on apple or Spotify.

This was my first podcast I’ve done and can’t wait to do more! We talked about stress, gut health, blood sugar, and of course had a bunch of tips for you to walk away with as well! 💕

Give it a listen and I hope you enjoy it!

Spotify: https://howtolive.life/ep33spotify
Apple Podcasts - https://howtolive.life/ep33apple

#podcast #singaporepodcast #wellnesspodcast #nutritionpodcast #healthandwellness #listenup #spotify #howtolive #healthyishandhappy #livebetter

I did my first guest appearance on a podcast and I

I did my first guest appearance on a podcast and I can’t wait for you to have a listen!
 A little about the episode:

Did you know that a bad diet causes stress?
.
Many of us think only externals cause stress - hectic work, relationship challenges, money. But diet, which is internal and something we have complete control over can cause physiological stress. This shows up as low energy, bad mood, anxiety, and other health problems.
.
Like many of us, I was working in the corporate world, living a busy but reasonably healthy life. Out of nowhere (or so I thought at the time) I started to suffered multiple health problems - auto-immune conditions, PCOS, fertility issues.
.
While trying to understand the root of my problems, I became so fascinated by what I was learning that I went back to school, became a nutritionist and launched a nutrition & food business here in Singapore.
.
Through my 1:1 work, the Clean-in-15, and @foodsbyri, my mission is to equipping people with knowledge and tools to make better diet and lifestyle choice to thrive, not just survive.
.
Listen to learn about small changes in diet that can lead to a huge impact in physical and mental health in the latest episode of the Podcast @podcasthowtolive. Link in my stories.
.
#podcasthowtolive #howtolivepodcast #howtolive #podcast #diet #health #wellness #lifestyle #stress #energy #mood #feelinggood #healthy #happy #holistichealth #holisticnutrition #nutritionpodcast #healthpodcast #business #mentalhealth #food #singapore @ntatraining

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