the ward method

Tag: nutrition

  • Why green juice actually helps with bloat (and doesn’t suck).

    Why green juice actually helps with bloat (and doesn’t suck).

    I know many people roll their eyes at anyone who swore by green juice. Like okay, babe, you blend spinach and suddenly your gut issues are gone? Sure.

    But then… I actually got into it a few years ago.

    And listen — I get it now.

    Because here’s the thing: Lately, I’ve been having green juice in the morning or mid-afternoon, and it’s honestly been a game-changer, especially for bloating. I actually do like the taste in a weird way, I’m not even kidding right now. Don’t judge me.

    That uncomfortable kind of bloat? Gone. Or at least, way less frequent.

    Green juice is basically like hitting reset on your digestive system. It’s full of ingredients that help reduce inflammation, flush out excess water, and support your gut, all without feeling like you’re on some weird cleanse.

    Here’s why it helps so much:

    🥬 Hydration = less water retention. Most green juices are packed with cucumber, celery, and leafy greens, all loaded with water. When you’re properly hydrated, your body doesn’t cling to excess water (aka, less bloat).

    🍋 Lemon + ginger = natural digestion support. Lemon juice helps your body produce digestive enzymes, while ginger calms your stomach and reduces inflammation.

    🌿 Chlorophyll = gut glow-up. Found in all those leafy greens, chlorophyll helps your body detox gently and keeps things… moving (you know what I mean).

    The best part? You don’t have to be hardcore about it. You don’t need an expensive juicer or some 5-day juice cleanse that makes you hate life. I literally just make mine with cucumber, lemon, spinach, apple, and ginger, or grab a bottled one that’s low in sugar.

    It’s not about being “that girl”, it’s about feeling good in your body. The less bloat, the lighter you feel. And honestly, there’s something so satisfying about starting the day with something green. It feels like you’re setting the tone, fresh, balanced, kind to yourself.

    So yep. I guess I’m in my green juice era again.
    And I’m not mad about it. I highly recommend.

  • 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.

  • Green juice in the morning is my secret mood boost.

    Green juice in the morning is my secret mood boost.

    Let’s set the record straight: I don’t drink green juice to “be good.”
    I drink green juice because it makes me feel good.

    You know those little rituals that feel like a hug from your higher self? That’s what green juice in the morning is for me. It’s not about being perfect, clean, or aesthetic, it’s about giving my mind and body something kind before the day starts demanding everything from me.

    Here are two underrated, mood-boosting benefits of starting your morning with a green juice:

    1. It helps clear the mental fog (a.k.a. the brain cobwebs)
    You know that weird groggy feeling where your brain feels like it’s still booting up? That used to be my morning norm, until I swapped my first cup of coffee for a cold, zesty green juice.

    Most green juices are packed with nutrients that actually wake up your body, like chlorophyll, vitamin C, magnesium, and potassium. These all help support circulation and give your cells a nudge to do their thing. Translation? More oxygen to your brain = clearer thoughts, more energy, and fewer mid-morning crashes.

    And no, you don’t have to be a full-on celery juice cult member. A mix of cucumber, lemon, apple, spinach, and ginger works just fine. It’s like mental clarity in liquid form.

    2. It sets the tone for the day (in a low-pressure way)
    There’s something psychological that happens when you do one kind thing for your body first thing in the morning. It sends a little message to your brain: I’m taking care of us today.

    That one decision, before emails, noise, and life stuff kicks in, has a ripple effect. You feel a little more grounded. A little more in control. A little less like you’re scrambling to keep up with the day, and a little more like you’re in the driver’s seat.

    Even if everything else goes off the rails (which, let’s be real, sometimes it will), you already gave yourself a win. And that matters.

    Green juice won’t fix everything. But it’s a vibe.
    It’s not about being the “that girl” version of wellness. It’s about finding small ways to support your mental state, without overthinking it. So next time you’re feeling a little bleh, try reaching for something green. Not because you should, but because it might just make you feel more you.

  • 4 Wellness myths we need to let go of.

    4 Wellness myths we need to let go of.

    Let’s be honest, wellness can feel like a full-time job these days.

    Between the endless green powders, sunrise yoga, and TikToks telling you that if you don’t meditate, journal, and drink lemon water before 6AM… you’re doing it wrong, it’s a lot.

    But here’s the thing: real wellness isn’t performative. It’s not curated. And it’s definitely not one-size-fits-all.

    So let’s bust a few myths that might be making you feel like you’re “not doing enough” when really, you’re doing just fine.

    1. You have to wake up at 5AM to be healthy

    Sure, early mornings work for some people, but if you’re not wired that way, that’s okay. Productivity doesn’t live exclusively in the AM. What matters more is creating a routine that feels supportive, not one that drains you before the day even starts. Sleep is sacred. Your timeline is your own.

    2. You need a perfect morning routine

    You don’t need a Pinterest-worthy ritual to “win the day.” A routine that works for you might look like drinking water before coffee, stepping outside for a breath of fresh air, or just giving yourself ten minutes of quiet before diving into work. The magic is in the intention, not the aesthetic.

    3. You need 15 supplements to feel good

    Supplements can be helpful, but they’re not a cure-all. Sometimes, what your body really needs is proper sleep, whole foods, hydration, and movement. Don’t get distracted by shiny wellness marketing. The basics are still the most powerful tools we have.

    4. Clean eating = clean living

    Let’s stop moralizing food. “Clean” eating often leads to obsessive patterns, guilt, and a disconnection from your body’s actual needs. Trust me. True wellness is flexible. It’s about nourishment and enjoyment. Your worth isn’t determined by your salad-to-cookie ratio.

    So what does real wellness look like?

    It looks like tuning into your body.
    Choosing rest when you’re tired.
    Moving your body because it feels good, not as punishment.
    Eating foods that energize you, not restrict you.
    And letting go of the pressure to fit into someone else’s version of “healthy.”

    Because the real flex?
    Taking care of yourself without the pressure to perform.

  • 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.

  • Why berries in the morning are my new serotonin hack.

    Why berries in the morning are my new serotonin hack.

    You know that feeling when your brain is foggy, your mood is meh, and your to-do list is giving “absolutely not”?
    Yeah, same.
    Lately, though, I’ve been doing one simple thing that’s weirdly helped: eating berries in the morning.

    Not because it’s trendy. Not because I’m trying to become a food influencer.
    But because… it works. And also because they’re cute.

    Here’s why this tiny habit is a big deal for your mood:

    1. Berries = serotonin boosters (naturally)

    Berries, especially blueberries, strawberries, and raspberries, are packed with antioxidants, vitamin C, and compounds that help support brain health and serotonin production.
    That’s the stuff that helps you feel calm, focused, and not like you’re spiraling by 10AM.

    They’re basically emotional support snacks. But make it science.

    2. They help with brain fog & focus

    Berries have been shown to improve cognitive function, aka helping you think clearly and stop forgetting why you walked into a room.
    They’re gentle on your system, light, and full of natural sugars that won’t crash you by 11AM.

    3. Starting your day with colour = instant mood shift

    There’s something so wholesome about a bright little bowl of berries in the morning.
    It feels like telling your body, “Hey, I care about you.”
    It’s soft. It’s nourishing. It’s that girl energy, without the pressure.

    How I do it:

    – handful of frozen blueberries in museli or yogurt
    – fresh strawberries with almond butter toast
    – or just a bowl on its own with a matcha, vibing in silence

    It’s not about being perfect.
    It’s about finding small ways to feel better, consistently.
    And if a handful of berries can help my mood, focus, and hormones?
    You bet I’m romanticizing the hell out of them.

    So yes, this is your sign to buy berries.
    Your brain will thank you.

  • 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.

  • Realistic ways to grocery shop without crying at checkout.

    Realistic ways to grocery shop without crying at checkout.

    (Especially when you have Erewhon taste on a budget)

    Let’s be honest, grocery shopping can feel like a spiritual crisis. You go in for eggs and almond milk and somehow end up $126 deep in mushroom adaptogens and organic cacao nibs. If you’ve ever walked through a bougie grocery store convincing yourself that a $17 smoothie is basically medicine… same.

    The truth is, we all want to eat well, feel good, and not break down at checkout. But healthy grocery shopping isn’t just about the kale. It’s about your mindset, your money, and learning how to choose foods that actually work for your body and your lifestyle. Here are four ways to make it make sense:

    Romanticize being smart with your spending

    Eating healthy doesn’t mean buying the trendiest health food item on TikTok. It means learning what actually makes you feel good, and that might just be frozen blueberries and oats, over $14 almond flour crackers. You’re not “missing out” when you skip the wellness hype. You’re creating your own version of wellness that’s sustainable. Big win.

    Ask yourself: would I still buy this if I wasn’t influenced by a YouTuber in L.A.?

    Go in with a game plan (and a snack)

    Never walk into a grocery store hungry or emotionally unstable. You’ll end up buying four kinds of cheese, a box of dates, and something pickled that you’ll never eat. Have a plan, write a list, even loosely. Think about what meals you actually cook and eat, not the ones you wish you did. Build your shop around those.

    Realistic > aspirational. your kitchen isn’t a Pinterest board, and that’s okay.

    Choose staples that do the most

    Healthy grocery shopping on a budget is about picking versatile ingredients that can stretch across multiple meals. Think: quinoa, eggs, canned beans, frozen veg, greens, and your go-to protein. These items work hard. You can remix them into different meals without feeling like you’re eating the same sad salad every day.

    Let it be flexible (and fun)

    Some weeks you’ll feel like a wellness goddess, other weeks it’s frozen pizza and a prayer. Balance, right? The goal isn’t to be perfect, it’s to build habits that support you long term. Pick a few nutritious go-to’s, try one new thing each week, and let go of the pressure to do it all.

    Wellness isn’t found in your cart total, it’s in how you treat yourself day to day.

    The bottom line?
    Healthy grocery shopping isn’t about spending more. It’s about knowing what works for you, honoring your budget, and not letting the wellness-industrial complex guilt trip you into thinking you need spirulina powder to be a functioning human.

    You deserve to eat well and feel good, without crying at checkout.

  • Eat your greens babe.

    Eat your greens babe.

    Let’s be real, no one’s ever craved a bowl of spinach the same way they do fries.
    But when your skin is looking dull, puffy, or just tired, it might be time to look at what’s on your plate.

    Here’s the thing: greens aren’t just “good for you” in a vague wellness-y way. They’re a secret weapon for healthy, glowy, bounce-back skin. Yep, the kind that actually looks like you’re drinking enough water, sleeping well, and managing your stress (even when you’re not).

    If you’re all about that natural glow, anti-aging without the 12-step routine, and feeling good from the inside out, greens are your girls. Here’s why:

    1. They’re packed with skin-loving antioxidants

    Think of antioxidants as your skin’s bodyguards.
    Dark leafy greens like kale, spinach, and Swiss chard are loaded with vitamins A, C, and E, all of which fight free radical damage, reduce inflammation, and help protect your skin from environmental stressors (like pollution and sun exposure).

    Vitamin C in particular boosts collagen production, which keeps your skin firm and plump. So if you’re after that youthful, dewy look, greens are basically edible skincare.

    Glow Tip: Blend a handful of spinach or kale into your smoothie with pineapple and lemon for a vitamin C boost that hits different.

    2. They help detoxify your skin (from the inside out)

    Your skin is your body’s largest organ, and when your liver or gut is overloaded, it shows on your face. Breakouts, dullness, or uneven tone? That could be a sign your body’s struggling to detox efficiently.

    Enter: chlorophyll, the green pigment in plants.
    It’s known to support liver function and help your body get rid of toxins. When your insides are happy, your skin reflects that.

    Glow Tip: Add parsley, cilantro, or arugula to your meals for a natural detox kick that supports clearer skin.

    3. They’re anti-inflammatory (goodbye, puffy skin)

    Greens are full of magnesium and phytonutrients that help reduce inflammation, and if you’ve ever woken up with a puffy face, you know how important that is.

    Less inflammation = less redness, fewer breakouts, and skin that just looks healthier.
    Over time, consistent intake of anti-inflammatory foods can slow signs of aging like sagging skin or fine lines caused by chronic stress in the body.

    Glow Tip: Make a warm kale + broccoli stir fry with garlic, olive oil, and lemon. It tastes amazing and your skin will thank you.

    You don’t have to go full green juice girl overnight. But adding more leafy greens to your meals, smoothies, and snacks? That’s a small shift with big impact.

    Skin health isn’t just about what you put on your face.
    It’s about how you nourish yourself, every meal, every day.

    So if you needed a sign to start eating your greens… this is it.
    For your glow, your confidence, your future self.

  • Hot girl breakfast club.

    Hot girl breakfast club.

    There’s something so powerful about a slow, intentional morning, especially when it starts with a good breakfast (we’re not talking dry cereal and vibes). I’ve been in my romanticize-your-life era lately, and honestly? Turning your morning into a whole experience isn’t just cute, it’s game-changing.

    Whether it’s a smoothie in a mason jar, avo toast with chili flakes, or just sitting with your coffee without doom-scrolling… a good morning routine can actually set the tone for your whole day. And yes, breakfast plays a major role.

    Here are 3 solid reasons to start romanticizing your mornings (and feeding your body like you love her):

    1. It literally boosts your mood

    Eating a real breakfast in the morning gives your brain the fuel it needs to function. You’re less likely to feel foggy, anxious, or irritable by 11am if you’ve had something nourishing first thing. Think of breakfast like an emotional support snack, it’s there to keep you grounded and focused.

    2. It helps you feel more in control

    When you take the time to sit down and eat (even if it’s just for 10 minutes), you’re showing yourself that you’re worth the effort. That you matter. That your needs are valid. Suddenly your day doesn’t feel like it’s controlling you, you feel like you’re steering the ship.

    3. It turns the ordinary into something special

    Romanticizing your routine isn’t about being unrealistic, it’s about finding joy in the small stuff. Lighting a scented candle while you cook eggs. Playing your favorite playlist while making oats. Drinking your smoothie on the balcony like you’re in a movie. These moments add up, and they remind you that life doesn’t have to be chaotic to be meaningful.

    So yes, breakfast matters. And so does taking your time in the morning. You don’t have to wake up at 5am or have a Pinterest-perfect routine, just give yourself a little time, a little love, and a little food. Because you deserve to feel nourished, calm, and like the main character… even on a Tuesday.