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.
Most people aren't eating enough of this....
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Hello Reader, I see this all the time.....people trying to eat “healthy,” but still feeling:
And one of the biggest reasons? 👉 They’re not eating enough protein. Not because they don’t want to—but because it can feel:
So I put together something simple for you: A 7-Day High Protein Challenge No complicated tracking. Inside, you’ll get:
And honestly? Most people notice within a few days that they:
👉 [Download the 7-Day High Protein Challenge] If your meals have felt a little “off” lately—or you’re not quite sure what to eat, then this is a great place to start! I’d love to hear how it goes for you. Cari P.S. If you’ve noticed your appetite has been lower or eating has felt harder than usual, this will be especially helpful. We’ll talk more about that soon. |
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.
Great Work Reader! Congratulations! You made it through the 7-Day Protein Challenge! 🎉 7_Day_High_Protein_Challenge.pdf Most people notice: More sustained energy Feeling fuller and satisfied Easier meal planning 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: Keep the simple protein swaps going Experiment with new meals from your...
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 +...
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...