Hi, I’m Cari, a registered dietitian and founder of Riker Nutrition. I help people with food intolerances, hormone imbalances, and chronic conditions like diabetes or high cholesterol take control of their health through personalized nutrition. If you’re tired of the guesswork and want simple, practical support—you're in the right place. In my emails, you can expect: ✔️ Nutrition tips tailored to your needs ✔️ Lifestyle advice to support your goals ✔️ Product recommendations I trust and use myself Whether you're managing food sensitivities, trying to balance hormones, or working toward sustainable weight goals, I’ll help you make confident, informed choices for your health—one step at a time.
7 Day Protein Challenge is Complete!
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Great Work Reader! Congratulations! You made it through the 7-Day Protein Challenge! 🎉 7_Day_High_Protein_Challenge.pdf Most people notice:
Here’s the secret: this is just the beginning. Small, consistent protein habits build momentum, and that’s when real change starts to happen. If you’ve enjoyed this challenge, here’s a next step you might like:
I’m working on some additional resources and tips for people who want to take this further, and I’d love to share them with you soon. Keep it simple, stay consistent, and celebrate the wins! Cari P.S. Even a small protein boost every day adds up. Take note of how good you feel and let it motivate the next week! |
Riker Nutrition Consulting
Hi, I’m Cari, a registered dietitian and founder of Riker Nutrition. I help people with food intolerances, hormone imbalances, and chronic conditions like diabetes or high cholesterol take control of their health through personalized nutrition. If you’re tired of the guesswork and want simple, practical support—you're in the right place. In my emails, you can expect: ✔️ Nutrition tips tailored to your needs ✔️ Lifestyle advice to support your goals ✔️ Product recommendations I trust and use myself Whether you're managing food sensitivities, trying to balance hormones, or working toward sustainable weight goals, I’ll help you make confident, informed choices for your health—one step at a time.
Hello Reader, How’s your 7-Day Protein Challenge going so far? 7_Day_High_Protein_Challenge.pdf Some common wins people notice by Day 3–4: Feeling fuller between meals More stable energy throughout the day Less thinking about what to eat next If you’re struggling, don’t worry, this is normal. A few quick tips: Add protein to breakfast: eggs, Greek yogurt, or cottage cheese, smoothies Batch cook snacks: roasted chickpeas, nuts or seeds, hard-boiled eggs, or protein-packed bars. Mix plant +...
Hello Reader, I see this all the time.....people trying to eat “healthy,” but still feeling: Low energy Hungry shortly after meals Or just… not satisfied And one of the biggest reasons? 👉 They’re not eating enough protein. Not because they don’t want to—but because it can feel: Hard to plan Easy to skip Or just overwhelming to figure out So I put together something simple for you: A 7-Day High Protein Challenge No complicated tracking.No drastic changes.Just a realistic way to start eating...
Hi Reader, If you’re taking a GLP-1 medication, you may have noticed that smaller meals leave you feeling fuller and for longer. While this can help with weight management, it also changes how you eat and what your body needs. Want the full guide? Check out our latest blog here: Read the Full Blog → ✅ Nutrients to Prioritize Protein – Preserves muscle and supports metabolism. Include a protein source at every meal. Carbohydrates – Fuel your brain and muscles; choose options that are easy to...