Holli Ryan, RD, LD/N
Holli Ryan, RD, LD/N
Holli Ryan is a food & nutrition expert, registered & licensed dietitian-nutritionist, health & wellness writer, blogger, and social media specialist. She graduated from Florida International University and is a member of the Academy of Nutrition and Dietetics. In her free time she enjoys photography, travel, cooking, art, music, and nature.
Best Grilled Salmon Salads
Whether you’re craving a classic like Caesar or Greek or something straight out of a wellness retreat, the great thing about a salmon salad is options! Here are our top 8 picks.
How to Choose the Best Vitamins and Supplements: Dietitian's Guide
Not sure if you know your fish oil from internet snake oil? Not to worry! Our registered dietitian Holli Ryan is here to help you customize your supplement routine and figure out which brands to buy.
Creamsicle Melatonin Mocktail Recipe (+ Video)
Need to unwind before bed? An alcoholic drink can actually work against you. But we’ve got the perfect nightcap: a creamsicle melatonin mocktail that can help you sleep well.
Magnesium Mocktail Recipe: Tropical Sunrise (+Video)
Need an afternoon pick-me-up? This easy-to-make, dietitian-designed mocktail is the perfect way to support cognitive health while mentally taking you to the tropics upon first sip.
15 Wheat Flour Substitutes: Buying Guide
Looking for flour alternatives to traditional wheat flour? From almond flour to teff, here are the most popular options, plus which ones are highest in protein and fiber.
9 Common Nutrient Deficiencies in Vegan Diets
While there are plenty of health benefits to being plant-based, there are some nutrients that are abundant in foods of animal origin that vegans may be lacking. Learn why they are important, food and supplement options, and how to test for deficiencies.
Seaweed Types, Health Benefits and Recipe Ideas
Is algae on your menu? It should be! Here’s why these “sea vegetables” benefit your health in different ways, plus some tips for enjoying their quirky taste and texture.
12 Types of Vinegar: What's the Difference?
From apple cider vinegar to your everyday balsamic, there are no shortage of vinegar options, and each has somewhat different tastes, uses and potential health benefits. Our registered dietitian (who has quite the vinegar collection of her own) explains the pros and cons of the top 12 varieties.
13 Types of Salt: Buying Guide
Take the notion that salt is “unhealthy” with a grain of salt! Our registered dietitian dives into the various types of salt—as well as their colors, flavors and unique textures—and how you can enjoy this ancient seasoning in moderation.
What Supplements Help with Stress and Focus?
Feeling a little frazzled? Join the club! A study found over half of the people polled say that stress makes it hard to focus. Fortunately, a combination of ashwagandha and spearmint extract has been shown to benefit stress levels and mental sharpness. Here’s how they work together.
How to Take Iron Supplements: 8 Tips
If you take iron supplements, put down your coffee cup and back away slowly. Here are 8 ways to ensure you’re getting the most from your iron—including foods to avoid and to eat more of for maximum iron absorption.
What Are the 10 Healthiest Breads?
Is bread bad for your health? Nah! In fact, certain varieties are wonderful sources of fiber, whole grains, vitamins and more. So pull up a chair, make yourself a sandwich, and check out this list of the top 10 healthiest breads from our registered dietitian.
9 Natural Sugar Alternatives: Dietitian’s Guide
Trying to limit your sugar intake but concerned about artificial ingredients? Here’s everything you need to know about sugar alternatives—from aspartame to xylitol!
What to Eat Before and After a Workout: Dietitian's Guide
Working out burns calories and can make you hungry—so what should you eat before and after exercise to properly fuel your body? Our registered dietitian explains how different macronutrients prepare you for your sweat session—and help you recover when it’s time to throw in the towel.
Additives in Processed Foods: 10 Ingredients to Avoid
You’ve probably heard that ultra-processed foods like chips and breakfast cereal aren’t great for your health, but do you know why? Our registered dietitian Holli Ryan breaks down the 10 additives in processed foods you should avoid.
14 Best Pasta Alternatives: Buying Guide
On a low-carb or gluten-free diet—or just trying to get the most nutrition from every bite? From soba noodles to “zoodles”, these 14 pasta alternatives are packed with health benefits, texture…and tons of taste!
Is Soy Bad for Women? Separating Facts From Fiction
Soy is a "plant estrogen," similar in structure to human estrogen. So how does that impact women's health? The answer is surprisingly complicated—and myths, unfortunately, abound.
Plant-Based Milks Buying Guide: Are They Good For You?
Moo-ve over, cow’s milk—plant-based milks are more popular than ever! But are they healthier than dairy? Our registered dietitian takes a look at the top 9 most popular “mylks” and discusses their health pros and cons.
Olive Oil vs. Seed Oil: Which One Is Healthier?
If you love the health benefits of high protein or high fiber foods but not how you feel after you eat, we've got a new dinner companion for you: digestive enzymes.
Healthy Green Smoothie Recipe: Tropical Paradise
Are you getting enough greens in your diet? If not, we’ve got you covered. Boost your wellness routine with this green smoothie recipe to ensure your body’s getting the vitamins, minerals, and other nutrients it needs to power through the day!
How to Start the Mediterranean Diet + Meal Planning Ideas
Wondering how to start the Mediterranean Diet? Learn what can you eat, the main staples, benefits, and meal planning tips from a registered dietitian-nutritionist.
Folate vs Folic Acid: Best Form to Take?
Folate and folic acid are both forms of vitamin B9. Discover which form may be best for you, especially if you have a genetic mutation that leads to impaired folic acid metabolism. Plus, how to test for genetic mutations and the benefits of this important B vitamin.
Blue Corn Tortilla Chips: Are They Healthy?
Is blue corn healthier than yellow corn? Learn more about the health benefits of blue and purple foods.
Top Iodine Rich Foods & Supplements
What are the best dietary sources of iodine? Our registered dietitian explains how you can get this trace mineral from food and supplements.
14 Herbs and Spices That Help with Inflammation
Wondering what herbs and spices are good for inflammation? Here are 14 of them!
Golden Milk: Turmeric Latte Recipe
Looking for ways to incorporate turmeric into your diet? Learn how turmeric can benefit your health, why to consider a curcumin supplement, and how to make a turmeric milk latte.
Health Benefits of Pomegranate (+ Salad Recipe)
Pomegranates are great for heart health, but should you eat, drink or supplement?
Health Benefits of Tart Cherry (+Trail Mix Recipe)
Tart cherries are great for your health but should you eat, drink or supplement? Here’s how to get the sweet rewards of this sour fruit including a trail mix recipe!
6 Healthy Cacao Recipe Ideas
Cacao benefits your heart and mood so try these dietitian-recommended cacao dessert recipes, including frozen hot chocolate and truffles.
6 Ways To Boost Your Mood With Food
The foods you eat directly impact your mood. Here's how your diet influences your mental wellbeing.
How to Go Gluten Free
There is life after wheat! Our registered dietitian offers practical tips on how to go gluten-free—whether you’re avoiding it because of a health condition, or just want to change up your diet.
Reasons Why You Might Want to Go Gluten-Free
Celiac disease isn’t the only reason to avoid gluten. Our registered dietitian explains that a gluten-free diet is right for some people suffering from food sensitivities.
How My Diet Impacts My Health
Food impacts everything from our immune system to digestion to our mental well-being. Registered dietitian Holli Ryan explains why we truly are what we eat.
How to Manage Weight Without Intermittent Fasting
What is the best diet to lose weight? Counting calories or intermittent fasting could be painful, however the intermittent calorie restriction program has shown benefits.
8 Healthy Food Swaps for the Holidays
The holidays don’t have to be a free-for-all of caloric decadence. Check out our registered dietitian’s healthy holiday swap-outs, so you can give your body what it needs to stay well—without losing an ounce of holiday spirit! From a healthy alternative to butter cookies, to vegetable-infused latkes, these not-at-all-naughty foods are sure to be on your “nice” list this year.
8 Nutritious Protein Powder Recipes
Nutrition experts from Instagram share their favorite ways to use our whey protein powder or plant protein powder in a recipe. Check them out.
12 Immune Boosting Foods
Wondering which foods boost your immune system? Check out these dietitian-recommended superfoods to keep your body healthy all year around.
Are You Eating These Top Probiotic Foods?
These are the foods that contain the most live, active cultures of beneficial bacteria. Dietary supplements can ensure we are getting enough.
Using Vitamin C and D to Boost Your Immune System
Get the lowdown on vitamins C and D, two nutrients that play a critical role in immune health.
