the ward method

Tag: diet

  • I’ve learnt maybe yoghurt isn’t my vibe (and that’s okay).

    I’ve learnt maybe yoghurt isn’t my vibe (and that’s okay).

    You know when you go through that phase where you convince yourself you’re finally going to be the “yoghurt and muesli for breakfast” girl? You romanticize it. You picture yourself sitting in the morning light, tiny bowl, crunchy granola, maybe some chia seeds if you’re feeling fancy. Yep… I was her. For a while.

    And honestly? I wanted it to be my thing. It looked cute. It felt healthy. But then came the bloat. And me not liking how it affected my skin.

    At some point, I had to be real with myself: yoghurt just isn’t my vibe. And that’s fine.

    So lately, I’ve been keeping things lighter, like fresh pineapple in the morning. Pineapple is rich in bromelain, an enzyme that helps with digestion and inflammation (aka, it’s basically your gut’s best friend). Plus, it’s packed with vitamin C, which is amazing for skin health and that natural glow we all want without caking on highlighter.

    On days when I’m craving something more filling, I go for my new favourite combo: avocado with an egg. It’s the perfect mix of healthy fats, protein, and flavour, keeps you full, balanced, and not in that “I just ate cement” way. The avocado gives you that creamy texture (and those skin-loving fats), while the egg adds the perfect amount of energy to start the day strong.

    The thing I’ve realized is this: there’s no one-size-fits-all healthy breakfast. It’s not about copying what looks good on TikTok. It’s about listening to your body, what makes you feel light, clear, and alive.

    Because food isn’t just fuel; it’s energy, mood, and self-care all wrapped into one little morning ritual. And sometimes, that ritual looks like pineapple and sunshine. Sometimes, it looks like avo toast with an egg and a cup of matcha on the side.

    Either way, it’s yours. And that’s what makes it perfect.

  • My go-to green smoothie (um, yum)

    My go-to green smoothie (um, yum)

    Let’s be honest, sometimes I wake up feeling like my brain is wrapped in a foggy blanket. You know the feeling: scattered thoughts, low energy, and zero motivation before noon. Over the years, I’ve found that starting my day with a green smoothie loaded with berries is the best way to clear that mental clutter and get my brain firing on all cylinders.

    Here’s the thing: green smoothies aren’t just about getting your veggies in (though that’s a win too). When you throw in berries, you’re adding a serious brain boost packed with antioxidants, vitamins, and healthy fats that actually support how your brain works.

    Why berries are the MVPs for your brain:

    Berries like blueberries, strawberries, and raspberries are like little antioxidant warriors. They fight off oxidative stress, which sounds fancy but basically means they protect your brain cells from damage caused by daily stress, pollution, and just living life.

    Plus, they help improve communication between brain cells, so your memory and focus get a natural upgrade. Perfect for those mornings when you’ve got a million tabs open in your head.

    And don’t forget the greens:

    Spinach, kale, or whatever leafy green you’ve got on hand bring in folate and vitamin K, which have been linked to better brain function and mood stabilization. The combo of greens and berries gives you a cocktail of nutrients that work together to keep your mind sharp and your energy steady.

    Here’s what I love about my green smoothie ritual:

    • It’s quick and easy, five minutes in the blender and I’m set.
    • The sweet flavour from berries makes it feel like a treat, not a chore.
    • It feels like I’m doing something good for myself without the overwhelm of complicated health routines.
    • Bonus: it keeps me full and focused through those mid-morning slump hours.

    So next time your brain feels fuzzy or you’re spiraling, try blending up a green smoothie with a handful of berries. Your mind will thank you, and honestly? It’s a small act of self-care that feels pretty damn good.

  • Salad for dinner? My nervous system says thank you.

    Salad for dinner? My nervous system says thank you.

    Okay, I’ll admit it: I used to think salads were a bit boring. Like something you order at a fancy restaurant and instantly regret. But lately, I’ve been choosing a big, colourful bowl of greens for dinner… and surprisingly? I’ve never felt calmer.

    Turns out, salad isn’t just a side dish for people who “meal prep” in matching sets. It’s a whole nervous system regulation tool, if you build it right.

    If your body’s been feeling a little wired, tired, or like it’s just… not vibing, here are 3 ways eating salad can help you feel more grounded, balanced, and like a slightly more chill version of yourself:

    1. It’s packed with magnesium, aka the calm-down mineral

    A well-built salad (I’m talking dark leafy greens like spinach, kale, arugula) is loaded with magnesium, a mineral that literally helps regulate your nervous system. It’s been shown to ease anxiety, support sleep, and help your muscles relax.

    I didn’t realise how deficient I probably was until I started sleeping better after a week of regular greens. Magnesium helps keep cortisol (your stress hormone) in check, and that alone makes a salad worth the chop.

    Try adding: pumpkin seeds, avocado, or even a sprinkle of dark chocolate shavings (yes, really), they’re all magnesium-rich.

    2. It supports gut health, and your gut is your “second brain”

    Here’s the thing: your gut and your brain are in constant conversation. So if your digestion is off, your mood probably will be too.

    Salads are an easy way to pack in fiber, which helps feed the good bacteria in your gut. And when your gut feels good? You’re more likely to feel mentally clear, emotionally stable, and less like you want to cry at a random TikTok.

    Add-ins to try: fermented foods like kimchi, a little sauerkraut, or even a dollop of plain Greek yogurt-based dressing. Don’t knock it ‘til you try it.

    3. It’s a low-stress, high-satiety meal (aka your blood sugar will love it)

    A big salad with the right balance of protein, healthy fats, and slow carbs keeps your blood sugar stable, which is key to feeling emotionally and physically grounded. No 4 p.m. crash, no snapping at people for no reason.

    You’re essentially giving your body what it needs without overwhelming it. It’s light, but filling. Nourishing, not numbing. Which makes a huge difference when you’re trying to be productive and stay sane.

    My formula:
    Greens + protein (grilled chicken, tofu, eggs) + healthy fat (avocado, olive oil, nuts) + a little crunch (cucumber, radish, seeds). Bonus: it looks pretty and tastes amazing.

    And honestly? That’s enough for me right now.

    If you’ve been craving a reset, not a full lifestyle overhaul, just something simple that makes you feel better in your own body, this might be the habit to try.
    (Plus, it makes you feel a bit smug in the best way possible. Like, “yes I did eat something green today. Go me.”)

    Small wins are still wins.

  • If avocado toast were a personality.

    If avocado toast were a personality.

    So, here’s a fun fact you might not know: 70% of serotonin is made in your gut. Yup, that’s right. Your gut is basically the mood factory for your brain. Which means… what’s going on in there? It’s going to affect your mood, anxiety, focus, and even your mental health. Kind of a big deal, right?

    I’ve had my fair share of low-energy days when I feel like I’m running on fumes. My brain’s foggy, I’m irritated at everything, and if someone even mentions doing something I just want to throw a blanket over my head and call it a day. And it’s not that I don’t want to feel good, it’s just that sometimes, I forget how much the food I’m putting in my body actually plays a role. And when I’m eating like junk (the occasional pizza or mcflurry), my energy crashes. It’s a spiral, and it sucks.

    I feel like eating well is a form of self-care. It’s not just about looking good in a bikini or fitting into your favourite jeans. It’s about feeling good, inside and out. Because when you feed your body with good things, it responds. Better mood, better energy, clearer head (no crying to Gracie Abrams for an hour). It’s all connected. Sounds lame, but our body’s like a plant, give it the right nutrients, and it’ll thrive. Skip the water, and it’s going to start wilting.

    2 realistic ways to start bringing good eating habits into your routine.

    1. Start your day with protein.
      I know, I know, everyone says breakfast is important, but protein? What’s that even supposed to look like? It’s easy to roll out of bed, grab a coffee, and maybe a granola bar (if you’re feeling fancy). But listen, that’s not giving your body the fuel it needs. Starting your day with a solid dose of protein helps stabilize your blood sugar, boosts your energy, and keeps you full longer. Try scrambled eggs, a protein smoothie, or even a handful of nuts. It doesn’t have to be complicated, but your body will thank you.
    2. Swap one snack for something green.
      Okay, I’m not going to ask you to give up chips (unless you’re really feeling fancy), but just try swapping one snack for something green. Like, I don’t know… a handful of spinach (kidding), maybe some avocado on toast. Start small. You’d be surprised at how good you feel when you’ve got something fresh and green in your system. Plus, your gut? It’s going to love it, and your serotonin will thank you. Small swap, big difference. It’s basically like feeding your brain its daily dose of happiness.

    Eating well isn’t about being perfect or sticking to some crazy diet. Trust me, growing up, I’ve literally tried every diet or fad eating trend on the market and nothing works, but choosing to nourish your body properly.

    It’s about being kind to your body and feeding it the nutrients it needs to keep you feeling like the best version of yourself. Your gut and brain are connected, so when you start taking care of your body, your mood, focus, and energy will follow. Self-care isn’t just bubble baths and face masks. Sometimes, it’s the little things like fueling your body with the right foods that make all the difference.

    So next time you’re feeling low, remember this: What you eat matters. And maybe, just maybe, it’s time to swap that bag of chips for something that’ll make you feel real good.