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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

When I’m craving something sweet, this is my go-

When I’m craving something sweet, this is my go-to. It never fails to satisfy and doesn’t spike my blood sugar 📈 ,which is key to a good sweet treat!

Details - 1 medjool date stuffed with 1 to 2 tsp of any nut butter, and don’t forget the sprinkle of flaked sea salt, it’s a game changer!

Dates are full of fiber, the nut butter has those healthy fats and protein that will help to offset the sugars and keep your blood sugar from surging.

Enjoy each bite mindfully and slowly! I like to pair it with a cup of herbal tea and really make it last. 😬

#sweettreats #medjooldates #wholefooddessert #wholefooddiet #livetoeat #paleoeating #paleoeats #bloodsugarbalance #balancedbloodsugar #sugarmonster #mindfuleating #enjoyeverybite #levels #cgm #diabetes #nutritiontip

Time for a myth buster! Seriously, who came up wi

Time for a myth buster!

Seriously, who came up with the idea that we shouldn’t eat carbs at night??

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 you protein, fat, and fiber will help you, not hinder you!!

Questions??? Drop them below!

#carbsatnight #nutrtiontip #eatcarbs #whentoeat carbs #wholefoodnutrition #whatyoueat #whatieat #principlesiliveby #foodfacts

Hands down one of the most popular recipes on the

Hands down one of the most popular recipes on the blog!

We all love our chapati/flatbread /roti/chapati/wrap (or whatever you want to call it, but for those of us who are eliminating or reducing grains for gut health, blood sugar, overall health, removing products traditionally made with grains can be hard!!!

Luckily I’ve got this simple delicious recipe which I promise you will love!

Only 5 ingredients and one of them is water! You gotta try this out. Search “roti” on the blog.

Let me know if try it out! ❤️

#paleo #grainfree #roti #indianpaleo #glutenfreefood #glutenfreeroti #lowcarb #bloodsugarbalance #guthealth

5 things that are non-negotiable at the moment and

5 things that are non-negotiable at the moment and why.

🏋🏻‍♀️ Strength training - post 40 it becomes harder to build and retain muscle - keeping a good body composition and metabolism is important to me, and strength training is what’ it’s all about.

😴 Sleep - this one is huge! No matter what age you are, sleep should be a priority but if I’m being honest this is a priority simply because I feel it big time the next day! If I don’t get a good quality rest my mood is off, productivity low, cravings high… it’s just not worth it! Gone are days I could rage all night and function well the next day.

🙅🏻‍♀️ Setting boundaries - I’m so good at people pleasing but it leaves me feeling tired, empty, and unappreciated. The only person that is going to take care of me, is me! And saying no to social and work activities that I feel are gonna drain me rather than fill me up has become a priority. It’s not selfish, it’s self care.

🍗 Protein - back to the truth about our physical health as a woman over 40… If you want to maintain muscle, protein has to be a priority on your plate! Yes because I want to feel strong, and look lean, but also because I want to be physically fit for my kids and hopefully future grandkids!

🧠 Therapy - This one is a new one for me but it has been a game changer. I’m an introvert and keep most things inside but damn does it feel good to be able to speak openly without feeling judged, and to get a non biased view on life. I can’t tell you how enlightening I have found my sessions and how light I feel after. My only regret was not starting sooner.

What are your non-negotiables??? I would love to hear in the comments 🩵

#nonnegotiable #perimenopause #womaninher40s #sleep #priorities #girlpower #doyou #takecareofyou #40andfit #40andfabulous #betterwithage #wisewoman #wisewomen

The power of real food and lifestyle is real! Clo

The power of real food and lifestyle is real!
Closing out the August program this week with another group experiencing amazing results in just 15 days. Some of the NSVs this group is reporting at day 12:

⭐️ Glowing skin
⭐️ Better Energy
⭐️ Better Sleep
⭐️ Delish food
⭐️ Feeling in control
⭐️ Better digestion
⭐️ Bloat gone
⭐️ Feeling and looking leaner
⭐️ More confident inside and out
⭐️ Better mood
⭐️ Clothes fitting better

Next Clean-in-15 kicks of September 25th.

Checkout my highlights and head to Cleanin15.com to find out more. Always feel free to DM me or comment with your questions! 💕

#realfooding #realfood #healthyandhappy #cleanin15 #doitforyou #loveyourself #realfoodrealgood #15daychallenge #eatforyou

Real talk! If your a women your pelvic floor is s

Real talk!

If your a women your pelvic floor is something you want to take care of. Many think this is only relevant if you have children but your pelvic floor can weaken regardless, and it’s something that definitely comes up during the perimenopause and menopause phases of life.

I was lucky to find @orchard.clinic. They have incredible non-invasive treatments that WORK! They do a in depth internal and external evaluation, and go through everything with you in detail so that you understand exactly what your unique body needs.

The treatment you see me doing at the end is the Emsella - it’s literally like you are doing 5000 kegel exercises while you sit there for 30 min and catch up on e-mails, read a book, or just chill.

I’m am completely open to sharing more about my experience and why I am doing these treatments so please ask any questions you have! Happy to share!

#pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloorexercises #wprksmarternotharder #singaporewellness #womenshealth #menopausehealth #perimenopausehealth #perimenopausefitness #menopausesymptoms #postnatal #womenswellness

NO BAKE GLUTEN-FREE GRANOLA BARS! It’s back to

NO BAKE GLUTEN-FREE GRANOLA BARS!

It’s back to school, and while granola bars are super convenient, I don’t love most store bought brands. I’m all about convenience so if I was going to make granola bars at home, they had to be easy to make, and these are!

Nut-free? No problem I’ve got swaps for that in the recipe.

I’ll be sharing the recipe on my newsletter going out Friday morning so if you aren’t on the list get on it! Link in my bio. (I literally send a newsletter out once every 4 to 6 weeks so don’t worry about being spammed!)

I can’t wait for you to try these!

#backtoschool #homemadeisbetter #granolabars #homemadegranolabar #schoolsnack #snacksforkids #kidfriendly #knowyouringredients #knowwhatsinyourfood #nobakerecipe

It’s back to school which means we need breakfas

It’s back to school which means we need breakfast ideas the kids will enjoy, but which are also nutritious and filling. We want to get them out the door on the right foot!

While I love eggs in any form, and they usually appear more than once in our weekly rotation, I’ve got some other ideas for you. Your kids will enjoy them and you can can feel good about giving these to them!
Find the recipes at www.healthyishandhappy.com

1. High protein waffles - serve them up with a bit of fruit and drizzle of honey

2. 5 min high protein banana bread - perfect for on the go! 🚗

3. Gluten-free breakfast muffins - good for on the go too! 🚌

4. Grain-free muesli - make it the night before for a fast one

5. Chia pudding - another night before prep! You can add a few tbsp of oats too. My kids enjoy that!

6. Smoothies - if you build your smoothie right, you will have a delicious drink that will keep you full and satisfied!

7. Blender pancakes - takes 5 minutes to prep and 2 minutes to eat 😬

8. @foodsbyri chocolate granola (10g of protein and perfect over greek or plant-based yogurt of choice)

#schoolbreakfast #backtoschool #quickbreakfast #backtoschoolbreakfast #kidsbreakfast #kidsbreakfastideas #feedthekids

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