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.
Travel Checklist for IBS
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Reader, Traveling with IBS doesn’t have to mean stress or uncertainty. Whether you’re headed on a weekend road trip or flying across the country, a little planning can go a LONG way in keeping your gut calm and your travel days smoother. Here’s your ultimate IBS travel checklist designed to help you feel prepared and ready to enjoy your trip. Travel Checklist for IBS Relief Medications and Support Items● Antispasmodics ● Imodium or other anti-diarrheals ● Fiber supplements (psyllium-based is often best) ● Peppermint oil capsules ● Ginger chews or tea bags ● A hot/cold pack (reusable and easy to pack) IBS Friendly Snacks● Homemade oat muffins, or granola bars such as Fody, GoMacro, Bobo, Kind, Belli Welli ● Rice cakes with nut butter ● Turkey or chicken jerky (low-FODMAP, no garlic/onion) ● Lactose-free cheese or hard-boiled eggs in a cooler ● Portable fruit like bananas, strawberries, or grapes Hydration Tools● Refillable water bottle ● Low-FODMAP electrolyte tabs or packets such as: Ultima Replenishers, Nuun Tablets, Gatorade ● Caffeine-free teas (peppermint or ginger) ● Avoid carbonated drinks or sugar alcohols, both of which can trigger bloating. Routine Essentials● Bring familiar foods for breakfast (think instant oats, lactose-free yogurt) ● Plan short walks after meals (even pacing in an airport helps) ● Don’t skip meals or over-restrict — it can lead to flare-ups Emergency Flare-Up Kit● Extra underwear and wipes, comfortable clothes like a dress, loose fitting pants. ● Mini heat patch or pain relief balm ● Eye mask + noise-canceling earbuds for stress reduction ● A list of nearby restrooms via apps like Flush or SitOrSquat Traveling with IBS can feel overwhelming, but with the right tools and preparation, it’s absolutely possible to feel in control and enjoy your journey. I hope this checklist brings you clarity and confidence along the way. Cari |
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 +...
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...