Wellness Journal
Your space to reconnect, realign, and rise into your highest self
This journal is your sanctuary for nourishment and growth, filled with glow enhancing recipes, skin and gut health rituals, mindful practices, and practical tips to create balance, vitality, and lasting inner–outer radiance.
13/05/25
Nourish Your Gut: 3 Simple Recipes for Better Digestion
Your gut is more than just your digestive system—it’s your body’s control center for energy, mood, and immunity. When your gut is thriving, you’re more likely to feel vibrant, focused, and balanced. The good news? You can support your microbiome naturally, just by adding a few nutrient-rich foods to your everyday meals.
Here are three gut-loving recipes that are simple to prepare, easy to digest, and packed with ingredients that support healthy digestion: 1. Morning Glow Green Smoothie Start your day with fibre, enzymes, and good fats. Ingredients * 1 cup baby spinach * ½ frozen banana * ½ cup pineapple * ½ avocado * 1 tbsp chia seeds * 1 scoop collagen or vegan protein * 1 cup coconut water or almond milk * Optional: 1 tsp spirulina or greens powder Why it helps: Pineapple contains bromelain, a natural enzyme that supports digestion, while chia seeds feed good gut bacteria with fibre and omega-3s. 2. Gut-Soothing Miso & Veggie Broth Comforting, mineral-rich, and great for digestion. Ingredients * 1 tbsp white or brown rice miso paste * 2 cups warm filtered water * 1 tsp grated ginger * ½ cup sliced zucchini * ½ cup finely shredded cabbage * 1 tsp sesame oil * Optional: tofu cubes or cooked soba noodles Why it helps: Miso is a fermented food that introduces beneficial bacteria to the gut, while ginger helps soothe bloating and supports motility. 3. Fermented Veggie Rainbow Bowl Vibrant, crunchy, and loaded with gut-friendly goodness. Ingredients * ½ cup cooked quinoa or brown rice * ¼ cup sauerkraut or kimchi * ½ cup chopped cucumber * ½ grated carrot * ½ avocado, sliced * Handful fresh herbs (mint or coriander) * Drizzle of tahini & lemon dressing Why it helps: Fermented vegetables deliver probiotics to help repopulate healthy gut flora, and fibre-rich whole grains act as prebiotics. Adding even one of these meals into your routine can help your gut feel lighter, calmer, and more supported. True wellness starts in the gut, so nourish it daily, and your whole body will thank you.
15/05/25
The Power of Antioxidants: Your Secret to Radiant Health
If you’re chasing vibrant skin, lasting energy, and a body that thrives, antioxidants might just be your best-kept wellness secret.
These powerhouse compounds work at a cellular level to defend your body against damage, slow down aging, and support everything from immunity to mental clarity. Think of them as your internal luxury skincare for your entire body.
Why Antioxidants Matter Antioxidants are your body’s frontline defence against oxidative stress, a process that accelerates aging and contributes to chronic disease. Here’s how they protect and rejuvenate you: * Protect Against Premature Aging Antioxidants neutralise free radicals that damage skin cells, helping prevent wrinkles, dullness, and inflammation. * Boost Cellular Health They reduce systemic inflammation, enhance immune function, and support cellular repair, essential for long-term vitality and longevity. * Enhance Detoxification Antioxidants help clear toxins from everyday stressors like processed foods, pollution, and chemicals, making your detox pathways more efficient. * Support Brain & Heart Health Improved circulation, sharper cognition, and reduced risk of disease are all linked to antioxidant-rich diets. Where to Find Antioxidants Antioxidants come in many forms: vitamins, minerals, and plant compounds and are easy to include in a vibrant, whole-food diet. * Vitamin C & E - Found in citrus fruits, almonds, spinach, and avocado * Polyphenols & Flavonoids – Present in berries, dark chocolate, green tea, and red grapes * Beta-Carotene & Lycopene – Abundant in carrots, sweet potatoes, and tomatoes * Superfoods for Extra Glow – Matcha, turmeric, pomegranate, and spirulina deliver concentrated antioxidant benefits Antioxidants are more than a health buzzword, they’re a vital ingredient in your glow-up, supporting radiant skin, mental clarity, and disease prevention from the inside out. Ready to elevate your wellness? Start by adding colourful, antioxidant-rich foods to your plate daily. Your body (and your future self) will thank you.
19/05/25
Your Skin Glow-Up: Omegas, Where to Get Them & How Much You Really Need
If you're chasing that radiate from within glow, omegas are a non-negotiable. These essential fatty acids are the ultimate beauty nutrients, working from the inside out to hydrate your skin, calm inflammation, and support skin barrier function.
Think of them as your internal moisturiser. When your body has the right balance of omegas, your skin looks plumper, more radiant, and better able to handle stress from UV rays to breakouts.
Why Omegas Matter for Skin Omega-3s and omega-6s are essential fatty acids, meaning your body can’t produce them, you have to get them from food or supplements. Here's how they support your skin glow-up. * Omega-3 (ALA, EPA, DHA) Found in plant oils and oily fish, omega-3s help regulate oil production, reduce breakouts, and soothe inflammation (hello, calmer skin). EPA and DHA also strengthen the skin barrier, locking in hydration. * Omega-6 (especially GLA) While too much omega-6 from processed oils can be inflammatory, the right kinds like GLA from evening primrose oil or hemp seeds can actually reduce skin sensitivity and support healing. * Omega-9 These aren’t essential, but they’re still skin-loving. Found in olive oil and avocado, omega-9s help keep the skin soft, smooth, and resilient. How Much Do You Actually Need? There’s no one-size-fits-all, but here are general guidelines. * Omega-3s: Aim for 250–500mg of EPA + DHA per day for skin and overall health. This could be from 2–3 servings of oily fish per week or a high-quality algae-based omega-3 supplement (vegan-friendly). * Plant-based ALA (like chia, flax, walnuts): Aim for 1.1g (women) daily * GLA (omega-6): 240–320mg daily can be therapeutic for inflammatory skin issues like eczema or hormonal breakouts. Always consider personalised advice if you're pregnant, breastfeeding, or managing skin conditions. Best Food Sources of Omegas Here’s where to find them in your daily meals: * Omega-3s (EPA & DHA): Wild-caught salmon, sardines, mackerel, algae oil * Omega-3 (ALA): Chia seeds, flaxseeds, walnuts, hemp seeds * Omega-6 (GLA-rich): Evening primrose oil, hemp seeds, spirulina * Omega-9: Avocado, extra virgin olive oil, almonds, macadamias My tip: Pair omega-rich foods with vitamin E (found in leafy greens, sunflower seeds, and avocado) to help stabilise these fats and boost their skin-supporting benefits. If you're investing in skincare but not nourishing your skin from within, you're only getting half the glow. Adding the right balance of omegas to your plate is one of the simplest ways to support hydration, glow, and resilience…naturally. Your glow-up doesn’t need to be complicated, it just needs to be consistent.