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Whole 30

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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

⠀ Monday meal inspo!⠀ ⠀ South Indian Coconut

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Monday meal inspo!⠀
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South Indian Coconut Prawn Curry l⠀
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This recipe isn’t likely to resemble the typical curry you are used to, and that’s a good thing!⠀
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Most curry dishes have a robust and savory flavor, but this curry is a little different. it starts off with a mild sweetness from the coconut milk, cinnamon and cardamom, and finishes with a lovely spice that hits the back of your throat from the chili and ginger.⠀
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This curry will leave you feeling warm and satisfied, I sometimes enjoy it as a soup!⠀
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If you aren’t fond of prawns or are vegetarian, you can sub with your favorite vegetables. Zucchini, sweet potato, beans, okra, and carrot all work well!⠀
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Recipe on the blog, search “South Indian coconut prawn curry”⠀
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Have a delicious week all!⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger⠀
#healthyishandhappy #healthyfamily #nourish #eatwholefoods #strongnotskinny #loveyourself #healthandwellness #mindandbodygram #makesmewhole #healthynotskinny #progressnotperfection #keepingitreal #foodismedicine #mealplanning #curry

Digestive issues are one of the most common compla

Digestive issues are one of the most common complaints I see...⠀
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IBS, Acid Reflux, Constipation, Crohn's, Colitis, and other gut issues seem to be the new norm!⠀
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I see it all the time, clients changing their diet, eating all the "right things" but still not feeling better, and here is why... One of the biggest factors affecting your gut health )which is often ignored) is STRESS ⠀
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In fact, I’d say that stress is often the primary driver of gut issues and until you get your lifestyle and stress under control the healing is limited. ⠀
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Stress disrupts the gut in numerous ways from slowing down digestion, disrupting the microbiome balance, and making the gut more permeable or “leaky.” Did you know your brain and gut are directly connected through the vegas nerve? Did you know that many of your neurotransmitters and hormones which many think are made in your brain are actually made in your gut?!⠀
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If stress causes digestive problems, then obviously stress management could help the problems right?? ⠀
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I know reducing stress is easier said than done so here are some easy things you can do to start helping reduce that stress and heal your gut.⠀
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Give someone a hug or kiss or both!⠀
Watch an emotional movie ⠀
Listen to music that you love⠀
Pet a dog or any fuzzy cute animal⠀
Smell a baby (seriously!)⠀
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What do all of these do? They get your body to produce oxytocin, the “love hormone.” Oxytocin actually counteracts the effects of stress on the gut. There are studies that show oxytocin can revers the delay in gastric emptying and improve the muscle contractions of the gut. ⠀
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If you’ve been struggling with digestive issues, I’d suggest incorporating more of these oxytocin-boosting activities into your daily routine. You might find they help more than the supplements and diet changes! ⠀
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Tell me, what’s your favorite way to boost that oxytocin??⠀
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#wellnessgoals #wellnesstips #nourishyourself #holisticnutrition #holisticnutritionist #nutritioniskey #nutritiontip ⠀
#healthyishandhappy #loveyourself #healthandwellness #mindandbodygram #makesmewhole #progressnotperfection #keepingitreal #stressmanagment #guthealth #healyourself

Did you think I forgot?⁠⠀ ⁠⠀ I promised yo

Did you think I forgot?⁠⠀
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I promised you a vegetarian-friendly version of my chicken curry salad and here it is! Chickpea curry salad. Bursting with all the flavor and full of all the nutrients you need for a kick-ass balanced meal! If you are vegan, I love replacing the regular avocado mayo I use from @primalkitchenfoods with their vegan version!⁠⠀
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I want to support each and every one of you to lead a healthier, more nourished, and tastier life! It doesn't matter if you are vegan, vegetarian, pescatarian, or omnivore... YOU DO YOU BOO! 😘 I've got you! ⁠⠀
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If you have any requests for variations of recipes, let me know! I want to hear from you so let me know!⁠⠀
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The chickpea curry salad recipe is on the blog!⁠⠀⁠⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger #vegetarian #plantbased #eatrealfood #balancedmeal #quickhealthyrecipe

Masala Mylk!⠀ ⠀ The weather is getting cooler

Masala Mylk!⠀
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The weather is getting cooler for many and here in SG it’s been rainy and cool too (mostly)...⠀
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Nothing more cozy and comforting than a delicious cup of masala mylk. You can use any of your favorite non-dairy mylk as the base, lately I’ve been using my home made coconut cashew mylk (recipe 2 posts back 👉🏼).⠀
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Want to make your own dreamy masala mylk? Here is whatcha need!⠀
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• 3/4 cup non-dairy mylk of choice⠀
• Fresh ginger and lemongrass pounded in a mortar pestle to release the oils⠀
• 1 star anise ⠀
• Ceylon cinnamon ⠀
• 2 cloves⠀
•.2 green cardamom pods, broken⠀
• 1 tsp fennel seeds⠀
• a few sprigs of fresh mint (optional but sooo yum)⠀
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Heat the mylk and spices over medium heat. Bring to a boil then reduce the heat to simmer. Pour and enjoy every sip!⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger #mywhole30 #masalamilk #masalamylk #dairyfree #pumpkinspicelatte #desistyle #healthyindianfood #feedfeedvegan

Have you thought about going grain-free? Would yo

Have you thought about going grain-free? Would you go grain-free?⠀
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There are a number of reasons I ask clients to do this. It doesn't need to be permanent but can be super beneficial for reasons such as systemic inflammation, leaky gut, allergies, dysbiosis, autoimmune conditions, blood sugar regulation, hormones imbalances, etc. ⠀
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Also, I hate to say it but many of us are eating far too many simple and refined carbohydrates for our activity levels. When we don't use those carbohydrates (which our body turns to glucose) we face issues such as diabetes, obesity, and heart disease. ⠀
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When I ask someone to give up grains... I get a lot of reactions, but here are the top 4 in order of popularity. ⠀
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1. "So you want me to go low-carb?" ⠀
2. "Then what do I eat?"⠀
3. "How will I feel full without my 'fill in the blank'?"⠀
4. "But I workout, I need carbs."⠀
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Here's the thing, there are TONS of whole food, non-grain carbs out there. ⠀
Maybe we just don't realize they are carbohydrates or maybe we have forgotten about them? 🤷🏻‍♀️ ⠀
Let me re-introduce you to Vegetables, Fruits (and nuts & seeds)! All wonderful sources of carbohydrates which can be enjoyed with no processing and are packed with nutrients and fiber. 🙌🏽 ⠀
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Building your plate without the grains can seem challenging at first but after a while, you will find you don't need them as much!⠀
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Fill your plate with lots of colorful veggies, bring in a good source of protein + some quality fat, and you are golden! If you're super active make sure to include some starchy veggies and or fruit as well! If you still aren't feeling satisfied, look at increasing your protein and fat. ⠀
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If you have you tried going grain-free? What was your experience?⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood#wellnessgoals #wellnesstips #nourishyourself #holisticnutrition #holisticnutritionist #nutritioniskey #nutritiontip #ntp #wholefoodnutrition #nutrionaltherapyassociation #grainfree #carbohydrates #wholefoods⠀
#wellnesstips #nourishyourself #holisticnutrition #nutritioniskey

Home made coconut cashew mylk⠀ ⠀ I’ve been g

Home made coconut cashew mylk⠀
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I’ve been going a little crazy with the almond mylk lately and needed a change so decided to make a quick easy delicious batch of this dreamy mylk.⠀
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Ready in 5 minutes (minus soaking time), and so delicious.⠀
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Great in coffee, matcha, smoothies, chia pudding, as a milk replacement in just about anything!⠀
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Enjoy lovelies! 😘⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes ⠀
#wellnessgoals #wellnesstips #nourishyourself #holisticnutrition #holisticnutritionist #nutritioniskey #nutritiontip #dairyfreen #nutmilk #nutmylk #mylk #coconut #makeathome #whole30compliant #wholefoodnutrition⠀

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