Nijya The Dietitian

Nijya The Dietitian on TikTok and Instagram ❤️Nutrition tips and healthy recipes with a Registered Dietitian Classes are all online due to COVID.

NK Fitness and Nutrition, LLC now offers live fitness classes. Tuesday 7:00pm-8:00pm: Caribbean Dance Burn

Wednesday 7:00am-7:30am: HIIT w/ Bands

Thursday 7:00pm-8:00pm: Hip Hop & Abs

Saturday 10:00am-10:30am: Hip Hop HIIT

08/31/2026

Crunchy Dumpling Salad 🥟🥬
Crispy air-fried dumplings meet a crunchy slaw in this one, tossed in the most addictive sweet-spicy-savory sauce.
🥗 The salad: Shredded green cabbage, red bell pepper, cucumber, and crispy air-fried frozen dumplings. Top with scallions + roasted peanuts for crunch.
🥄 The sauce: Chili oil, tahini, light soy sauce, hot honey, rice vinegar, sesame oil — whisk together and pour over everything.
Why I love it: 🌱 Cabbage = prebiotic fiber for your gut microbiome 🍊 Red bell pepper = one of the highest vitamin C foods out there (more than an orange!) 💧 Cucumber = hydration + crunch, basically zero effort
Dinner in 15 minutes that actually loves your gut back. Save this one 📌
Original recipe Carmen Spillette

08/28/2026

3 tips for success on a GLP-1 ❤️

As a Registered Dietitian, these are the three things I tell every client starting a GLP-1:

Eat more fiber — supports weight loss and helps manage side effects like constipation Exercise — supports your goals and helps reduce stress Drink more water — aim for 8+ cups a day to stay ahead of side effects
The medication handles appetite. Nutrition and habits handle the outcome.
Save this for later and follow for more GLP-1 nutrition tips.
General nutrition info — not a substitute for guidance from your care team.


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08/21/2026

You’re one drizzle away from your new favorite side dish 🌶️ Zucchini + red onion + red bell pepper, garlic oil, seasoning, Spicy chili oil, 450° for 15 min. 🥗 Dietitian tip: red bell peppers pack more vitamin C than an orange, and the oil helps your body absorb fat-soluble vitamins like A and E from the veggies.

08/19/2026

3 Things a Dietitian Wants You to Know About GLP-1 Medications

1️⃣ They can lead to significant weight loss.
Clinical trials have shown that some GLP-1 medications can help people lose roughly 15–25% of their body weight, with some individuals losing 30% or more. Results vary, and these medications work best as part of a comprehensive treatment plan.

2️⃣ The benefits go beyond the scale.
GLP-1 medications may play a role in managing and reducing the risk of conditions associated with metabolic health, including type 2 diabetes and cardiovascular disease. Research is also exploring potential benefits for conditions such as PCOS.

3️⃣ The benefits continue while you’re taking them.
GLP-1 medications can provide ongoing benefits while they’re being used, but weight regain after stopping is common. More research is needed to determine the best long-term strategies for maintaining weight loss and other benefits after discontinuation.

💡 As a dietitian, my goal isn’t to tell you whether you should or shouldn’t use a GLP-1—it’s to help you understand the nutrition, lifestyle, and long-term considerations that can support your health with or without medication.

Save this for your next conversation with your healthcare provider! 🫶🏾

08/17/2026

Curry Chicken Salad 🥐✨

A flavorful twist on classic chicken salad! I adjusted Girl in the Green Apron | Chef recipe and it did NOT disappoint.

Recipe:
• Cooked chicken, pulsed in a food processor for a fluffy texture
• Diced red onion + celery
• Craisins
• Duke’s mayo
• Curry powder
• Salt + black pepper
• Garlic powder + onion powder

Mix it all together, pile onto a croissant bun, and serve with jalapeño kettle chips + kiwi. 🌶️🥝

Would you try this combo?

08/14/2026

Which flavor are you choosing: Buffalo or Lemon Pepper wings?

Air fryer buffalo chicken wings with a balanced plate!

I made crispy chicken wings in the air fryer, tossed them in Frank’s Buffalo Sauce, and paired them with roasted zucchini and sweet potatoes for a balanced and satisfying meal.

Balanced eating doesn’t mean giving up the foods you love. It’s about how you build your plate.

08/10/2026

If you love a good chicken Caesar wrap, you NEED to try this broccoli version! 🙌🏾 It’s an easy, delicious way to add more fiber + veggies while keeping your meal high in protein.

✨ Perfect for a high-protein lunch, easy meal prep, or a quick healthy dinner!

🥦 How to blanch the broccoli:
1️⃣ Bring a pot of salted water to a boil.
2️⃣ Add broccoli and boil for 1–4 minutes, depending on how much broccoli you have and how tender you want it.
3️⃣ Immediately transfer the broccoli to ice water to stop the cooking process.
4️⃣ Drain well, then roast at 400 degrees for 15-20 minutes

Save this high-protein, high-fiber lunch idea for your next meal prep! 💚

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10479 Taylor Road SW
Reynoldsburg, OH
43068

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Wednesday 6:45am - 7:45am
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