idk about you but my tiktok fyp has been completely flooded with “fibermaxxing” videos and i am so curious about this one.

it’s a chia seed pudding with psyllium husk stirred in??? it’s someone on their fourth bowl of beans of the day (lol). it’s a scoop of powder going into an iced coffee and a voiceover saying “that’s 32 grams.” and then a few days later, the follow-up videos from bed, where everyone’s soooooo bloated and no one knows what happened.

so i went down a bit of a rabbit hole on it….

short version: i’m into it. fiber is finally getting the attention protein’s been hogging for over 3 years, and it’s the rare trend i don’t want to argue with, because most of us really are not getting enough. but the “maxxing” part is where it goes sideways — and the bed-bloat videos are the proof. we don’t have a fiber ceiling problem, we have a fiber floor problem !!!! (which i will further explain don’t worry)

here’s what i actually found: where the floor is, what happens to your body when you go looking for it, and why the type of fiber you eat matters as much as the number :)

what’s actually enough

the numbers most guidelines land on are 25g a day for women and 38g for men, or if you want the version that scales to how much you actually eat, roughly 14g for every 1,000 calories. the average person is getting around 15g.

so for most people, hitting the target means roughly doubling. that’s it. that’s the whole assignment. there’s no meaningful upper limit for fiber from whole food, which is why “maxxing” is a bit of a misnomer, but there’s a very real limit on what your gut will tolerate you doing in a week. more on that in a second.

30g is a good honest target for most people. if you land at 35g on a big vegetable day, lovely. you do not need 70g. nobody is winning a prize.

the types, and why soluble vs insoluble isn’t enough

the version everyone learned is soluble dissolves in water, insoluble doesn’t. true, and not very useful in a kitchen. i think about fiber in three jobs instead.

fiber that gels. psyllium, chia, oat beta-glucan, the pectin in apples and citrus. these hold water and turn viscous, which slows how fast your stomach empties. that’s the mechanism behind steadier blood sugar after a meal and the modest ldl drop you see with oats and psyllium. structurally, this is the load-bearing one for satiety. it’s why oatmeal holds you and a rice cake doesn’t.

fiber that bulks. cellulose, hemicellulose, lignin. wheat bran, vegetable skins, the outer layer of everything. this one doesn’t ferment much, it just adds mass and pulls water into the stool and gets things moving. this is your regularity fiber.

fiber that feeds. this is the prebiotic category and it’s the one i find most interesting. inulin and fos from chicory root, jerusalem artichoke, onions, garlic, leeks, slightly underripe banana. gos from beans and lentils. resistant starch from cooked-and-cooled potatoes and rice, from green banana flour, from legumes. these get fermented in your colon and produce short-chain fatty acids, butyrate especially, which your colon cells use as fuel.

here’s the thing worth knowing: not all fiber is prebiotic. a lot of the fiber-fortified products on shelves right now are adding bulk and calling it gut health. those are different jobs. you want all three, from as many different plants as you can manage.

what to expect when you increase…

honestly? for the first week or two, gas. distension. a stomach that feels tight by 4pm. this is not a sign you’re doing it wrong, it’s fermentation, and your microbial population is genuinely changing to handle the new substrate. it settles.

what makes it worse is going too fast and not drinking enough water. gelling fiber needs water to gel. bulking fiber needs water to bulk. fiber without fluid is how you get more constipated on a high-fiber diet than you were before, which is a genuinely miserable and very common outcome of doing this via a tiktok challenge.

so: add about 5g a week, not 20g in a day. drink noticeably more water than you think you need. if you have ibs, know that the fermentable prebiotic ones, inulin and gos in particular, are the ones most likely to make you feel terrible. psyllium is the gentlest place to start and it’s the one i’d reach for first.

expect regularity to change within a few days. expect the bloating to fade over two to three weeks. expect the metabolic benefits, the cholesterol and blood sugar stuff, to need months of consistency. and expect it to revert if you stop, because your microbiome responds to what you fed it this week, not what you fed it in march.

how to actually hit 30g

the trick isn’t a fiber supplement, it’s knowing which foods are dense enough to move the number. rough weights:

• cooked lentils, 200g: about 15g

• glo bars, about 75g: 15g (easy and delicious too)

• cooked black beans, 175g: about 15g

• chia seeds, 30g: about 10g

• one medium avocado: about 10g

• raspberries, 125g: about 8g

• one medium artichoke: about 7g

• rolled oats, 40g dry: about 4g

• psyllium husk, 5g: about 4g

legumes are the whole game. a cup of lentils gets you half the day. this is why every cuisine that eats a lot of beans quietly beats us on this.

and then there’s the reason i built glo bars the way i did. one bar is 15g of prebiotic fiber, which is half the day’s target, in the format people will actually eat at 3pm at their desk. i was tired of watching clients do beautifully at breakfast and dinner and then have a snack with zero fiber in it, twice a day, five days a week. the snack slot is where most people’s fiber math falls apart. fixing that slot is unglamorous and it works.

the other thing i’d tell you, more than any number: chase plant variety, not just grams. thirty different plants a week beats 40g from the same three foods every day, because different fibers feed different microbes. herbs count. spices count. the handful of pumpkin seeds counts !!! :)

to summarize

• the trend is right, the framing is wrong. aim to meet 25 to 38g, not to max out.

• fiber does three different jobs: gels for satiety and blood sugar, bulks for regularity, ferments to feed your gut bacteria. you want all three.

• prebiotic isn’t a synonym for fiber. check what a fortified product is actually adding.

• go up about 5g a week and drink more water than feels necessary. bloating for the first two weeks is normal, going from 15 to 60 overnight is not a personality trait.

• maybe have a glo bar (or 2 lol) in your bag for on the go, an easy/convenient fiber filled snack that actually keeps you full

• legumes, chia, berries, avocado, and one deliberately high-fiber snack will get you there without a spreadsheet.

• variety over volume. thirty plants a week.

xx

the zucchini bread i keep coming back to (made with einkorn)

if you’ve never baked with einkorn, this is your sign.

so what is einkorn, really?

einkorn is the oldest cultivated wheat we know of — humans were growing it more than 10,000 years ago, long before the wheat sitting in most grocery-store flour bags today existed. the name comes from the german for “single grain,” and that’s a good clue to what makes it different.

modern bread wheat has been hybridized and bred over centuries into something with 42 chromosomes. einkorn was never taken down that road. it’s still a simple, diploid grain with just 14 chromosomes — essentially the same plant our ancestors ate. it hasn’t been engineered for higher yield or stronger, stretchier dough. it just... stayed itself.

here’s why i love working with it:

a different gluten structure !!!! einkorn does contain gluten, so i want to be clear — this is not a gluten-free bread, and it isn’t safe for anyone with celiac disease. but its gluten is structurally weaker and different from modern wheat’s, and a lot of people (myself included) find it ge

ntler and easier to sit with. if you’re someone who feels a little “meh” after regular wheat but you’re not celiac, einkorn is worth experimenting with.

more nutrient density !!!! einkorn tends to run higher in protein than modern all-purpose flour, and it’s rich in lutein and carotenoids — those golden pigments are why einkorn flour has that

gorgeous buttery-yellow tint. it also brings antioxidants and minerals like iron and zinc to the table.

that flavor !!!!! naturally nutty, subtly sweet, almost custardy. it makes baked goods taste fuller without you doing anything extra.

a note on baking with it

einkorn behaves a little differently than the flour you’re used to. that weaker gluten means it doesn’t want to be worked hard — it absorbs liquid more slowly and the batter can feel looser at first. the golden rule (and you’ll see me shout it in the recipe below): do not overmix

. stir until it just comes together and then stop. overworking einkorn is the fastest way to a dense, gummy loaf, and we’re not doing that.

everything else in this recipe is built to let the flour shine. coconut sugar keeps it warm and caramel-y instead of overly sweet. a spoonful of skyr adds moisture and a little protein. good olive or avocado oil keeps the crumb soft for days.

okay — let’s bake.

einkorn zucchini bread

makes: 1 loaf

ingredients

• 2 small zucchinis, finely grated (about 100–125g)

• 1¾ cups einkorn flour (i use @jovialfoods )

• 1¾ tsp baking powder

• ¾ tsp baking soda

• ½ tsp cinnamon

• ¼ tsp sea salt

• 2 large eggs, whisked

• 1 cup coconut sugar

• 2 tbsp skyr (i use @painterlandsisters)

• ¼ cup olive oil or avocado oil (i use @mariannesharvest avo oil)

• optional add-ins: chocolate chips, walnuts, whatever your heart desires xx

instructions

1. preheat your oven to 375°f.

2. in one bowl, combine your dry ingredients: einkorn flour, baking powder, baking soda, cinnamon, and sea salt.

3. in another bowl, whisk together your eggs, coconut sugar, skyr, and oil. stir in your finely grated zucchini.

4. add the dry mixture into the wet — and don’t overmix!!!! stir just until it comes together. (this matters extra with einkorn, remember.)

5. fold in your optional add-ins if you’re using them.

6. grease your loaf pan and pour in the batter.

7. bake for 45–55 minutes, until a toothpick comes out clean.

8. let it cool, then enjoy :)

a few little things i’ve learned making this on repeat: squeeze a bit of the excess water out of your grated zucchini if it’s especially wet, so the crumb stays light. and if you can wait (i usually can’t), it’s even better the next day once the flavors settle in.

if you make it, tell me what add-ins you went with i need some inspo hehe

xx

carrot top pesto (no waste, all flavor)

i used to throw away carrot tops without a second thought. it felt normal — they come bundled with the carrots, you use the carrots, the tops go in the trash. but somewhere along the way i started paying more attention to what i was tossing, and carrot tops stopped making sense to waste.

they’re edible. they’re flavorful. and when you blend them into a pesto, they’re genuinely delicious.

no-waste cooking isn’t about being perfect or precious about it — it’s just about slowing down enough to ask can i use this? before reaching for the bin. carrot tops are one of the easiest places to start. they have a slightly bitter, herbaceous flavor that works beautifully in a pesto, especially when you balance it with good olive oil, lemon, and a little garlic. i use nutritional yeast here instead of parmesan — it gives you that savory, umami depth without the dairy, and honestly i prefer it.

i love serving this pesto spooned over roasted carrots. it’s one of those dishes where every single part of the vegetable ends up on the plate, which feels really good.

carrot top pesto

makes about ½ cup

• 1 cup carrot tops, packed (stems removed, leaves only)

• ¼ cup olive oil, plus more to taste

• 2 tablespoons nutritional yeast

• 1 small garlic clove

• 1 tablespoon fresh lemon juice

• ¼ teaspoon sea salt, plus more to taste

add the carrot tops, garlic, nutritional yeast, lemon juice, and salt to a food processor or blender. pulse a few times to break everything down. with the motor running, slowly drizzle in the olive oil until you reach a smooth, spoonable consistency. taste and adjust — more lemon if you want brightness, more salt if it needs depth, more olive oil if it feels too thick.

spoon generously over roasted carrots, toss it through pasta, use it as a spread on toast, or dollop it onto grain bowls. it keeps in the fridge for up to 5 days in a sealed jar with a thin layer of olive oil on top.

a note on carrot tops !!!! :)

the tops from one bunch of carrots is usually the perfect amount for this recipe. if your tops are very bitter, blanch them in boiling water for 30 seconds and pat dry before blending — it softens the edge without losing the flavor. and if you’re buying carrots without the tops, most farmers markets will have bunched carrots this time of year. it’s worth seeking them out.

nothing wasted. everything delicious. xx

the ultimate protein pancakes !!!!!!!

i’ve made a lot of pancake recipes over the years. fluffy ones, thin ones, ones that looked great on camera and tasted like cardboard. but these — these are the ones i keep coming back to.

the idea was simple: i wanted a pancake that actually felt like a real breakfast. something that kept me full, got me my protein, and didn’t send my blood sugar on a rollercoaster before noon. what i landed on is a stack that gives you 33g of protein per serving, feels indulgent, and takes less than 20 minutes start to finish.

the secret is nonfat skyr and made of protein. if you’re not using skyr yet, this is your sign. it’s thick, creamy, naturally high in protein, and virtually fat-free — and it gives these pancakes the most incredible soft, custardy interior. i swapped it in for ricotta (originally because i didn’t have any ricotta in the fridge lol) and haven’t looked back.

why these ingredients!??

skyr is the backbone here. it’s essentially strained icelandic yogurt, with a macro profile that’s hard to beat — high protein, low fat, minimal sugar. it also adds a subtle tang that balances the sweetness from the maple syrup and protein powder really nicely.

the protein powder i use is made of protein, and honestly it’s become a non-negotiable in my kitchen. what sets it apart is the quality of the ingredients — no fillers, no artificial sweeteners, nothing you can’t pronounce. it mixes into batters seamlessly without that chalky, chemical aftertaste you get with a lot of protein powders, which is why it works so well in recipes like this. i love the unflavoured because it mixes into absolutely anything, and if you’re going to bake or cook with a protein powder, the quality of what you’re using actually matters !!!! and this one delivers.

gluten-free oat flour keeps things light and easy to digest, with a mild flavor that doesn’t compete with everything else. it gives just enough structure to hold the batter together without making the pancakes dense or heavy.

a few tips before you start…

your batter will be thicker than a traditional pancake batter because of the skyr — that’s normal. if it feels too stiff to pour, add a splash of milk (one to two tablespoons) to loosen it up slightly.

cook these low and slow. medium-low heat is your friend. these pancakes are thick and need time to cook through without burning on the outside — patience here is everything.

don’t overmix. stir the batter until just combined and then stop. overmixing activates the oat flour and makes the pancakes tough and chewy rather than soft.

the recipe !!!!!!

makes 4 servings // 33g protein per serving // 232 calories

ingredients:

• 255g nonfat skyr (i use siggi’s)

• 60g unflavoured protein powder — made of protein (2 scoops)

• 3 eggs

• 75g gluten-free oat flour

• 1 tsp baking powder

• 1 tsp vanilla extract

• 3 tbsp maple syrup

• pinch of sea salt

• coconut oil, for the pan

the method:

in a large mixing bowl, combine the skyr, eggs, protein powder, oat flour, baking powder, vanilla, maple syrup, and salt. mix until just combined — don’t overmix.

heat a non-stick pan over medium-low heat and add a little coconut oil or butter. drop about ¼ cup of batter per pancake. cook until bubbles form on the surface and the edges look set, then flip once.

serve immediately — topped with fresh berries, a drizzle of honey, some butter, drown in maple syrup, or add a little dollop of skyr on top if you’re feeling it.

that’s it. no complicated technique, no weird ingredients, just a really solid breakfast that actually works for your body :)

let me know if you make these — i love seeing your versions !! tag me xx

toasted coconut crème brûlée

there are recipes you make because you’re hungry, and then there are recipes you make because something sparks an idea you can’t ignore. this was the second kind.

i’ve loved making crème brûlée since i was a kid — it’s one of those desserts that looks impossibly elegant but is actually pretty forgiving once you know the method. this version is lighter than the classic, made with full-fat coconut milk instead of heavy cream, sweetened with maple syrup, and torched with coconut sugar on top for that signature crack. it’s rich, creamy, and tastes like something you’d order at a really good restaurant — except it’s made with ingredients that are actually good for you.

the torch moment alone is worth making this for.

so why coconut crème brûlée!???

honestly — a perfume made me do it.

summer fridays just launched their very first eau de parfum, sunlit vanilla, and the second i smelled it i knew it needed to be a recipe. it’s their official fragrance debut — they’d only done a limited rollerball back in 2021 — and it’s genuinely one of the most beautiful gourmand scents i’ve come across. warm, dreamy, and layered in a way that doesn’t feel heavy or overpowering.

the notes are bergamot on top, then caramel and coconut in the heart, with a base of vanilla, tonka bean, and amber that dries down like vanilla ice cream and marzipan. it literally smells like a dessert in the most elevated way possible. so i took those exact notes — coconut, caramel, vanilla — and built a recipe around them.

this crème brûlée is essentially sunlit vanilla in edible form xx

the healthy swaps + why they work

traditional crème brûlée is made with heavy cream, egg yolks, and white sugar — delicious, but not something you want to eat every day. here’s how i lightened it up without losing any of the indulgence:

full-fat coconut milk instead of heavy cream. this is the most important swap. coconut milk gives you that same rich, creamy texture while tying directly into the coconut heart note of the fragrance. it sets beautifully and adds a subtle natural sweetness. make sure you use full-fat — light coconut milk won’t thicken the same way.

arrowroot powder as the thickener. instead of the traditional baked water bath method, this recipe uses a stovetop custard method with arrowroot powder. it sets on the stove, which means no oven time, and arrowroot is a cleaner, more easily digestible thickener than cornstarch. it also keeps the recipe gluten-free.

maple syrup instead of white sugar. a gentler sweetener with a lower glycemic impact and a natural caramel depth that complements the coconut milk really nicely.

coconut sugar for the brûlée top. this is what gives the recipe its whole identity. coconut sugar caramelizes with a deeper, more complex flavor than white sugar — almost toffee-like — and maps perfectly onto the caramel heart note of sunlit vanilla. it also torches beautifully. the crack is everything. (just a heads up — it tends to burn faster than regular sugar !!!)

the recipe

makes 4 servings

ingredients:

• 1½ cups full-fat coconut milk

• ½ cup unsweetened almond milk

• 2 eggs + 1 egg yolk

• 2 tbsp arrowroot powder

• 3 tbsp maple syrup

• 1 tsp vanilla paste or extract

• pinch of sea salt

• 1 tsp coconut sugar per ramekin, for the top

method:

in a bowl, whisk together the eggs, egg yolk, arrowroot powder, and 2 tablespoons of the coconut milk until completely smooth. no lumps — this step matters.

gradually whisk in the remaining coconut milk and almond milk, a little at a time. add the maple syrup, vanilla, and sea salt and whisk until everything is fully combined.

pour into a saucepan over low-medium heat. whisk constantly — don’t walk away. the custard will thicken in about 3-5 minutes. once it coats the back of a spoon, remove from heat.

pour evenly into 4 ramekins and let cool slightly before transferring to the fridge to set for at least 30 minutes.

when ready to serve, sprinkle coconut sugar evenly over each ramekin and torch until golden and crackly. serve immediately.

a few tips

the custard thickens fast — stay at the stove and keep whisking the entire time. once it starts to set it moves quickly and you won’t get a second chance to smooth it out.

make it ahead. the custard can be made the night before and kept in the fridge — just torch right before serving for the best crack.

for extra caramel depth, add ½ tsp of white miso paste to the custard base. it sounds unexpected but it adds the most beautiful toasty, savory note that makes the whole thing taste more complex.

this is the kind of recipe that exists at the intersection of beauty and food — which is honestly my favorite place to be. if you make it, i want to see it. tag me or reply here xx

chances are, you’re not eating enough fiber—the unsung hero of your gut, your energy, your skin… and, honestly, your hotness.

the fiber epidemic !!!!!!!
in the u.s., most adults are getting less than half the fiber they need. americans eat tons of processed carbs, snacks, and refined foods—and barely any fruits, veggies, or whole grains. this lack of fiber isn’t just a minor health blip: it can lead to digestive issues, sluggish metabolism, cravings, and even skin problems. if your gut isn’t happy, nothing else will be.

why does fiber matter!???
fiber isn’t just about regularity (though that’s important). it feeds your gut bacteria, stabilizes blood sugar, supports weight management, and even helps maintain healthy skin. think of fiber as the “golden ticket” for your whole body—everyone benefits when it’s in the mix.

the fiber cheat code: types & benefits

1. soluble fiber – dissolves in water and forms a gel-like texture in your gut. helps lower cholesterol, stabilize blood sugar, and keeps you full longer. foods rich in soluble fiber: oats, barley, beans, apples, citrus.

2. insoluble fiber – doesn’t dissolve in water, adds bulk to stool, and keeps your digestion moving smoothly. foods rich in insoluble fiber: whole wheat, brown rice, nuts, seeds, leafy greens.

3. prebiotic fiber – feeds your good gut bacteria, supporting immunity, mood, and overall gut health. foods rich in prebiotic fiber: garlic, onions, leeks, asparagus, chicory root.

4. resistant starch – a type of fiber that resists digestion and acts like a fuel source for gut bacteria. helps with blood sugar control, satiety, and gut health. foods rich in resistant starch: cooked and cooled potatoes, green bananas, legumes, whole grains.

diverse fibers = happy gut = happy you. aim for a mix to get the full range of benefits.

how to up your fiber game
the easiest way? make it simple, consistent, and tasty. here are some fiber power moves:

• load up on fruits like raspberries, pears, and apples

• sneak in veggies at every meal (yes, even breakfast)

• choose whole grains: oats, brown rice, quinoa

• include legumes: lentils, chickpeas, beans

• snack smart: nuts, seeds, and bars that pack fiber

cheat code!!!! easy ways to get your fiber
this is where glo bars come in. each bar has 15g of fiber—basically a full day’s worth in a single, portable snack. they’re perfect for when you’re on the go, need something satisfying after a workout, or just want an easy way to hit your fiber goals without thinking too hard.

start small, think big
don’t try to triple your fiber overnight. start by adding a few extra grams a day, swap snacks for high-fiber options, and keep your gut hydrated. over time, your digestion, skin, energy, and even mood will thank you xx

remember: get your fiber. your gut, your skin, your energy, and yes… even your hotness will thank you. glo bars make it easy :)

the daily nutrients women need (and why we mostly aren’t getting them)

some mornings i find myself staring at a jumble of jars on my counter — a vitamin d bottle, iron pills, probiotics… it feels like a mini pharmacy just to keep up. but what if there was a way to simplify this without sacrificing what our bodies actually need!??

enter the concept of intentional nutrition: understanding the nutrients women often overlook, where to find them in whole foods, and how to fill the gaps easily, especially when life gets busy.

why women’s nutrient needs are unique

women have nutrient needs that ebb and flow with hormonal cycles, life stages, stress levels, and even travel schedules. many classic multivitamins are one-size-fits-all, but research shows that dosing, form, and delivery matter — especially when nutrients are meant to be absorbed and used by the body. this has shaped how new formulas like biologica primary essentials are designed.

overlooked nutrients women should pay attention to

1. iron

– why it matters: crucial for red blood cell production and energy. women with regular menstrual cycles often need more iron than standard multivitamins provide.
– natural food sources: red meat, lentils, spinach, quinoa, pumpkin seeds. ***pair plant sources with vitamin c (like citrus) to boost absorption !!!!
– in biologica: primary essentials includes bioavailable iron — formulated to support women whose iron requirements are higher.

2. vitamin d

– why it matters: supports immunity, mood balance, and bone health. many of us don’t get enough sun exposure, especially in winter months.
– natural food sources: fatty fish (salmon, sardines), fortified plant milks, mushrooms exposed to sunlight.
– in biologica: vitamin d3 is part of the nutrient blend designed to support overall wellbeing daily.

3. b-vitamin complex

– why it matters: these are central to energy metabolism, brain function, and stress response. a deficiency can feel like fatigue, fogginess, or low mood.
– natural food sources: nutritional yeast, whole grains, legumes, leafy greens, nutritional yeast.
– in biologica: primary essentials gives you a full b-complex in forms your body can readily use.

4. probiotics

– why it matters: gut health influences everything from digestion to mood (remember: about 90% of serotonin is made in the gut).
– natural food sources: yogurt, kefir, sauerkraut, kimchi, kombucha.
– in biologica: a clinically studied strain of bacillus coagulans supports your microbiome — a nice bonus when you can’t always eat fermented foods regularly.

5. botanicals like chasteberry & saffron

– why they matter: herbs such as chasteberry have been used traditionally to support cycle-related symptoms, and saffron can help with mood regulation.
– natural sources: dried herbs, herbal teas, tinctures (though doses in foods vary widely).
– in biologica: these botanicals are included at research-backed dosages specifically to support pms, mood, and cycle changes.

6. electrolytes

– why they matter: essential for hydration, nerve function, and energy. many women don’t think about electrolytes unless they’re sweating it out, but even everyday life drains them.
– natural food sources: coconut water, bananas, leafy greens, avocados, salt (in moderation).
– in biologica: a balanced sodium and potassium blend helps round out your daily needs without excess.

how to get these nutrients from whole foods

if you’re eating a nutrient-rich diet, you’re already ahead of the game. aim for a mix like:

• colorful veggies & leafy greens = rich in vitamins a, k, folate, minerals

• beans, lentils & seeds = iron, magnesium, b-vitamins

• nuts & whole grains = healthy fats, fiber, zinc

• fresh fruit = antioxidants, vitamin c

• fermented foods = naturally occurring probiotics

when travel, stress, or schedule chaos strike, it’s easy to miss meals or fall into convenience eating. that’s exactly when a formula like biologica primary essentials has been part of my routine — it’s one concentrated, tasty daily drink that covers all the bases without a cabinet full of pills.

why supplementation doesn’t have to be complicated

for many women, daily life means juggling work, workouts, family, travel, and more. even the most nutrient-dense diet will have gaps on days we miss meals, deal with stress, or spend weeks on the road. having a core daily nutrient formula provides peace of mind — especially one tailored to women’s biology with thoughtfully chosen, clinically backed ingredients.

biologica primary essentials has been part of my everyday ritual — i mix a sachet in water, sip it on the go, and feel confident that i’m covering basics like b-vitamins, iron, probiotics, and botanicals all in one. whether you’re a long-haul traveler, a busy parent, or just someone who wants simplicity with quality, it takes a lot of guesswork out of nutritional support xx

brown butter chocolate chip cookies with einkorn flour

why this ancient grain (and the flour from Jovial Foods) makes the most magical cookies

there’s something deeply grounding about baking with an ingredient that’s been around for thousands of years. einkorn isn’t trendy — it’s ancient. it’s the original wheat, untouched by modern hybridization, and baking with it feels like returning to the roots of real food.

these brown butter chocolate chip cookies are my love letter to einkorn: nutty, rich, caramel-kissed, and deeply satisfying. they’re the kind of cookie that tastes both nostalgic and elevated at the same time — simple ingredients, but extraordinary flavor.

but before we get to the recipe, let’s talk about why einkorn (and the flour from jovial foods) is so special.

why einkorn flour is so incredible

einkorn is considered the oldest variety of wheat, dating back over 10,000 years. unlike modern wheat, it hasn’t been bred for yield or industrial baking performance. instead, it remains closer to its original genetic structure — and you can taste that difference immediately.

here’s why i love baking with einkorn:

1. deep, nutty flavor
einkorn has a naturally rich, almost buttery taste that pairs beautifully with brown butter and chocolate. it brings warmth and complexity you just don’t get from conventional flour.

2. softer gluten structure
einkorn’s gluten is weaker and more delicate than modern wheat, which creates tender, melt-in-your-mouth cookies instead of tough or chewy ones.

3. nutrient density
because it’s an ancient grain, einkorn contains higher levels of certain vitamins and minerals compared to conventional flour — making your baked goods a little more nourishing without sacrificing indulgence.

4. beautiful golden color
einkorn flour has a natural golden hue that gives cookies the most gorgeous warm tone once baked.

it’s the kind of ingredient that doesn’t just replace all-purpose flour — it transforms the entire experience of baking and eating.

why i love jovial foods einkorn flour

when it comes to einkorn, sourcing truly matters. that’s why i always reach for jovial.

jovial grows their einkorn in dedicated fields in Italy, where the grain thrives in its natural environment. their farming approach is rooted in preserving the purity of einkorn — no modern hybridization, no shortcuts, just careful cultivation and slow milling that protects the grain’s integrity.

what makes jovial so unique:

• they exclusively grow and harvest einkorn (not mixed grains)

• the grain is organically farmed and traceable from field to flour

• it’s stone-milled to preserve nutrients and flavor

• they prioritize soil health and traditional agricultural practices

you can truly taste the difference. the flour feels alive — aromatic, golden, and full of character. it’s the kind of ingredient that makes you slow down and savor the process of baking.

why brown butter + einkorn is pure magic

brown butter and einkorn were meant for each other.

the toasted milk solids in brown butter amplify einkorn’s naturally nutty flavor, creating layers of caramelized depth in every bite. add coconut sugar and dark chocolate, and you get cookies that are rich, complex, and just sweet enough — never one-note.

they bake up with crisp edges, tender centers, and that signature golden hue that only einkorn can give.

these are not your average chocolate chip cookies. they’re warmer, deeper, and more soulful.

brown butter chocolate chip cookies (einkorn version)

ingredients

• 1 cup butter

• 2⅔ cups jovial einkorn flour

• 1/2 tsp baking powder

• 3/4 tsp baking soda

• 1 tsp sea salt

• 325g coconut sugar

• 2 eggs

• 1 tsp vanilla

• 1 bag semi-sweet chocolate chips

method

1. brown the butter
   melt butter over medium heat, stirring constantly until it turns golden and smells nutty. immediately remove from heat and pour into a bowl to cool slightly.

2. mix dry ingredients
   in a separate bowl, whisk together einkorn flour, baking powder, baking soda, and sea salt.

3. combine sugars and butter
   add coconut sugar to the warm brown butter and whisk until glossy and smooth.

4. add eggs and vanilla
   whisk in eggs one at a time, then add vanilla.

5. fold in dry ingredients
   gently mix the flour mixture into the wet ingredients until just combined. einkorn has delicate gluten, so avoid overmixing.

6. add chocolate chips
   fold in the chocolate chips until evenly distributed.

7. chill the dough
   refrigerate for at least 2 hours. this allows the einkorn to hydrate and prevents excess spreading.

8. bake
   bake at 325–335°f on a parchment-lined baking sheet for 10–12 minutes, until edges are set and centers look slightly soft.

9. cool
   let cookies cool on the pan for a few minutes before transferring. they’ll finish setting as they rest.

notes on baking with einkorn

• einkorn absorbs liquid differently than modern flour, so chilling the dough is key.

• lower baking temperatures help prevent over-browning due to einkorn’s natural sugars.

• expect a softer, more tender crumb — that’s the beauty of this ancient grain.

there’s something incredibly special about baking with ingredients that have a story — grains grown with care, milled with intention, and transformed in your kitchen into something deeply comforting.

these cookies aren’t just dessert.they’re a reminder that the simplest ingredients, when thoughtfully sourced and lovingly prepared, can be truly extraordinary xx

we spend so much time thinking about what to put on our skin. serums, masks, tools, facials. but skin is not just something you apply to — it’s something you build.

your skin is a reflection of what’s happening internally. hormones, gut health, inflammation, blood sugar, nutrient status — it all shows up on your face. so if we really want glow, clarity, elasticity, and resilience, we have to start with what’s on our plate.

this is internal skincare. this is eating your skincare.

collagen-supporting foods

collagen gives skin its structure and bounce. but as we age, we naturally produce less of it. instead of only relying on powders, support your body’s ability to make its own.

vitamin c is essential for collagen synthesis. without it, you literally cannot build collagen properly.

eat more:
– citrus
– kiwi
– strawberries
– bell peppers
– parsley

you also need amino acids (especially glycine and proline), which are found in:
– slow-cooked meats
– bone broth
– gelatin
– high-quality protein in general

and don’t forget copper and zinc — small but powerful minerals involved in skin repair. think: oysters, pumpkin seeds, and cacao.

healthy fats for glow

dry, dull, or inflamed skin often points back to essential fatty acids. your skin barrier is made of fat — so if you’re under-eating it, your skin will show it.

omega-3 fats help reduce inflammation and support hydration from the inside out.

eat more:
– wild salmon
– sardines
– chia seeds
– flax seeds
– walnuts

monounsaturated fats also support elasticity and moisture:
– extra virgin olive oil
– avocado

this is where that inside-out glow starts.

vitamin a for cell turnover

retinol is everywhere in skincare — but vitamin a starts internally. it regulates skin cell production and helps prevent clogged pores and rough texture.

you can get it in two forms:
– retinol (from animal foods like egg yolks and liver)
– beta-carotene (from plants like carrots, sweet potatoes, and dark leafy greens)

if your skin feels congested or uneven, this is one to pay attention to.

zinc for breakouts

zinc is one of the most underrated skin minerals. it helps regulate oil production, supports immune function, and reduces inflammation — which is why it’s often helpful for acne-prone skin.

food sources:
– oysters
– red meat
– pumpkin seeds
– lentils

low zinc status is more common than most people realize.

polyphenols for protection

we talk a lot about protecting skin from the sun topically (which we should), but we can also increase internal resilience to oxidative stress.

polyphenols are powerful antioxidants that protect collagen and reduce inflammation.

eat more:
– blueberries
– pomegranate
– green tea
– dark chocolate (high cacao)
– colorful vegetables

think of these as internal sunscreen support.

hydration isn’t just water

yes, drink water. but hydration is also about electrolytes and mineral balance. without adequate sodium, potassium, and magnesium, water doesn’t actually hydrate you well at a cellular level.

mineral-rich foods:
– coconut water
– citrus with sea salt
– leafy greens
– avocados

hydrated cells = plumper-looking skin.

gut health is skin health

if your digestion is off, your skin often follows. bloating, constipation, food sensitivities, or blood sugar swings can all contribute to breakouts and dullness.

support your gut with:
– fermented foods (sauerkraut, kimchi, kefir)
– fiber from vegetables and berries
– adequate protein
– stable blood sugar (protein + fat + fiber at meals)

clear skin is rarely about a single product. it’s about internal balance.

blood sugar and breakouts

frequent spikes in blood sugar increase insulin, which can increase oil production and inflammation. this is one of the most overlooked drivers of acne in adults.

prioritize balanced meals:
– protein
– healthy fats
– fiber
– slow-digesting carbohydrates

ditch the idea that glowing skin comes from restriction. it comes from nourishment.

what this really means…

eating your skincare doesn’t mean perfection. it means building meals that supply your body with the raw materials it needs to create healthy, resilient skin.

topicals absolutely have their place. but they work best when the foundation is strong.

before you invest in another serum, ask yourself:
am i eating enough protein?
am i getting enough healthy fats?
am i eating color?
am i supporting my gut?

skin is not separate from the rest of you.

glow is a side effect of nourishment xx

breakfast sets the tone for your blood sugar, energy, digestion, and inflammation levels for the entire day. the good news? anti-inflammatory breakfasts don’t need to be complicated, time-consuming, or bland. they just need a foundation of whole foods, fiber, healthy fats, and antioxidants.

below are 10 easy, nourishing breakfast ideas you can rotate through all week — all simple, customizable, and inflammation-supportive. and yes, glo bars make an appearance because real-life convenience matters.

1. a glo bar (paired with some greek yogurt or fruit)

this is the realistic breakfast. glo bars are made with whole-food ingredients that support gut health, blood sugar balance, and sustained energy.

why it’s anti-inflammatory:

• fiber-rich ingredients support the gut microbiome

• healthy fats help stabilize blood sugar

• zero ultra-processed fillers

how to eat it: pair a glo bar with berries or sliced apple for extra antioxidants and polyphenols.

2. sprouted baked oats

sprouted oats are easier to digest and allow better mineral absorption compared to conventional oats.

simple recipe:

• 1 cup sprouted rolled oats

• 1 cup almond or coconut milk

• 1 egg or flax egg

• cinnamon + pinch of sea salt

bake at 350°f for ~30 minutes.

top with: walnuts, chia seeds, hemp seeds, and fresh berries.

why it’s anti-inflammatory:

• sprouting reduces phytic acid

• oats provide beta-glucan fiber for gut health

• cinnamon helps regulate blood sugar

3. chia pudding (5-minute prep)

simple recipe:

• 3 tbsp chia seeds

• 1 cup almond or coconut milk

• splash of vanilla

let sit overnight.

top with: raspberries, nuts, seeds, yogurt + almond butter.

why it’s anti-inflammatory:

• omega-3 fats reduce inflammation

• high fiber supports digestion

• naturally blood-sugar friendly

4. savory avocado toast on sourdough

opt for true fermented sourdough when possible.

how to build it:

• sourdough toast

• mashed avocado

• olive oil + sea salt

• optional: soft-boiled egg or hemp seeds

why it’s anti-inflammatory:

• healthy monounsaturated fats

• fermented bread supports gut health

• rich in potassium and antioxidants

5. greek-style yogurt bowl (or coconut yogurt)

build your bowl:

• unsweetened greek yogurt, skyr (my personal favourite) or coconut yogurt

• ground flaxseed

• blueberries

• drizzle of raw honey

why it’s anti-inflammatory:

• probiotics support gut integrity

• polyphenols from berries

• omega-3s from flax

6. a nutrient-dense smoothie with protein + fiber

keep smoothies simple and balanced. with the bright and shining star of my favourite high-quality protein powder Made Of.

easy combo:

• frozen berries

• spinach

• protein powder (my favourite is Made Of Grass-Fed New Zealand Whey)

• almond milk

• chia or flax

why it’s anti-inflammatory:

• antioxidants + phytonutrients

• fiber slows glucose spikes

• protein keeps you full

7. eggs with sautéed greens

how to make it:

• pasture-raised eggs

• sauté spinach or kale in olive oil

• add garlic or turmeric if desired

why it’s anti-inflammatory:

• choline supports liver detox pathways

• leafy greens reduce oxidative stress

8. overnight oats with seeds

simple recipe:

• rolled or sprouted oats

• almond milk

• chia + pumpkin seeds

• cinnamon

soak overnight. can top with some yogurt, stir in a scoop of Made Of protein, nut butter, honey, etc.

why it’s anti-inflammatory:

• magnesium-rich seeds

• fiber supports gut + hormone health

9. almond butter rice cakes + fruit + eggs

how to build it:

• brown rice cakes

• almond butter

• sliced strawberries, banana, sliced apple, etc.

• optional: side of hard boiled eggs

why it’s anti-inflammatory:

• gluten-free option

• healthy fats + fiber combo

• antioxidant-rich fruit

10. yogurt bowl (with a glo bar crumble)

turn a glo bar into a topping.

how to make it:

• unsweetened yogurt

• crumbled glo bar

• berries + seeds

• optional: you can add a scoop of prot Made Of powder for a lil extra protein xx

why it’s anti-inflammatory:

• balanced macros

• gut-supportive fiber

• easy but intentional nutrition

the big picture

anti-inflammatory eating isn’t about perfection — it’s about consistency. starting your day with fiber, healthy fats, and antioxidant-rich foods helps lower chronic inflammation, stabilize blood sugar, and support long-term health.

rotate these breakfasts, prep a few ahead of time, and lean on glo bars when life gets busy. nourishment should support your life — not complicate it.

chocolate chia seed mousse xx

this chocolate chia seed mousse was one of the most-loved dishes from my paris event menu — rich, chocolatey, and secretly packed with nourishment. it’s the kind of recipe that feels indulgent but is built entirely from ingredients that support sustained energy, glowy skin, and balanced blood sugar.

i love serving this as a morning or midday dessert !! it’s satisfying, elegant, and leaves you feeling energized rather than sluggish.

why this recipe works (nutritionally + culinarily)

chia seeds
chia seeds are tiny but powerful — rich in fiber, omega-3 fatty acids, and plant-based protein. they help support digestion, promote satiety, and stabilize blood sugar, making this mousse incredibly grounding and energizing.

raw cacao / cocoa powder
high-quality cocoa provides antioxidants (flavanols) that support heart health, circulation, and cognitive function. it also adds deep chocolate flavor without needing excessive sweetener.

almond milk
a light, dairy-free base that keeps the mousse silky while adding vitamin e for skin health and healthy fats that help absorb fat-soluble nutrients.

dark chocolate (optional but recommended)
adds richness and depth while contributing additional polyphenols — great for mood, skin, and overall cellular health.

honey or maple syrup
a gentle natural sweetener that rounds out the bitterness of cocoa and creates a dessert that feels indulgent yet balanced.

chocolate chia seed mousse (serves 2)

ingredients

• 3 tbsp chia seeds (if you prefer a thicker consistency you can do 1/4 cup chia seeds)

• 1 cup unsweetened almond milk (or other milk of choice)

• 4 tbsp cocoa powder (or raw cacao powder)

• 2 tbsp dark chocolate, melted (optional but recommended)

• 1-2 tbsp honey or maple syrup (to taste)

• 1 tsp vanilla extract

• pinch of sea salt

optional toppings

• coconut or greek-style yogurt

• fresh berries or cherries

• shaved dark chocolate

• flaky sea salt

method

1. blend the base
   in a blender, combine almond milk, cocoa powder, sweetener, vanilla, sea salt, and melted dark chocolate (if using). blend until completely smooth.

2. add the chia seeds
   stir in the chia seeds and let sit for 5 minutes, then stir again to prevent clumping.

3. chill
   refrigerate for at least 2–3 hours (or overnight) until thick and mousse-like.

4. whip / blend in blender for a mousse texture (optional but ideal)
   for an ultra-light, whipped texture, briefly blend the set pudding again before serving.

5. serve
   spoon into small bowls or glasses and top with yogurt, fruit, and a pinch of flaky sea salt for contrast.

serving notes xx

this mousse is intentionally lightly sweet and deeply chocolate-forward. it’s designed to feel luxurious while supporting stable energy, digestion, and sustained focus — perfect for mornings, events, or as a refined make-ahead dessert.

it keeps beautifully in the fridge for up to 3 days, making it great for entertaining or weekly meal prep.

my travel non-negotiables: what i keep in my bag for flights

i’ve never been a fan of flying, i don’t like the airport, sitting for so long on the plane, the mission to the airport, the mission leaving the airport, i’ve never liked any of it.

flights are dehydrating, digestion gets weird, routines disappear, and suddenly you land feeling off. over time, i’ve stopped overpacking and started packing intentionally. a few small things that help me feel grounded, nourished, and bring me back to life when i arrive.

these are my travel non-negotiables — the things that always live in my bag.

electrolytes
flying is incredibly dehydrating, even when you think you’re drinking enough water.

i add electrolytes to my water bottle before boarding and again mid-flight. it helps with headaches, fatigue, bloating, and that foggy feeling that can hit when you land.

my current favourites include: thorne’s electrolytes , ultima’s electrolyte powder (the blue raspberry one is my fav), and lmnt (honestly the chocolate one is surprisingly good).

glo bars (i never board a flight without real nourishment)

airport food is unpredictable, delays happen, and i don’t like relying on whatever’s available when my blood sugar dips. glo bars give me steady energy, protein, and nutrients without thinking about it — especially on long travel days. (not to mention, the glo bars and the fibre content also help keep my digestion regular while travelling).

food as support, not stress xx

reusable water bottle (obvious, but essential)

i fill it as soon as i get through security and keep it with me the entire flight. consistent hydration is one of the simplest ways to support energy, digestion, circulation, and skin while traveling.

digestive enzymes
travel slows digestion, and airplane food doesn’t always help.

i take digestive enzymes with meals when flying to support stomach acid and nutrient absorption. it makes a noticeable difference, especially on longer flights or when meals are eaten at odd times. my go to is thorne’s digestive enzymes that contain betaine hcl.

ginger or peppermint tea bags
one of my favorite underrated travel rituals.

i bring tea bags and ask the flight attendant for hot water. ginger helps with digestion and nausea, peppermint helps with bloating. it’s simple, calming, and grounding mid-flight.

facial spray
cabin air is harsh — dry, recycled, and dehydrating.

a few spritzes instantly refresh my skin and make me feel more awake and human. it’s a small thing that goes a long way. my current favourite is: the travel size Tower28 SOS spray.

under-eye patches
especially for early flights or overnights.

they help with puffiness, hydration, and that tired look that shows up mid-flight. low effort, high payoff. been loving these ones from rhode.

sheet face mask
for long-haul / overnight flights.

this is less about skincare and more about rest. twenty minutes of eyes closed, no stimulation, and a small reset for my nervous system. i always feel better when i take the time. i’ve been loving this one from Dr. Jart with hyaluronic acid.

lip balm
non-negotiable. always within reach. i’ve been loving this lip oil from Primally Pure.

saline nasal spray
i’m prone to sinus infections, and dry cabin air can definitely be rough on sinuses / immunity.

a saline spray keeps everything hydrated and comfortable, especially on longer flights. one of those things you don’t realize you need until you start using it. (also pack my neti pot to use at the hotel lol i am taking no risks anymore)

compression socks
not glamorous, extremely effective.

they support circulation, reduce swelling, and make it easier to feel good when i land. especially helpful on longer flights.

eye mask + ear plugs
together, these create instant calm.

even if i don’t sleep, blocking out light and noise helps my nervous system settle. it makes the flight feel shorter and more restorative. i always keep my weighted eye mask from Lunya in my bag, and then wash it when i get back home.

final thoughts !!!!!! :)
i don’t aim to arrive perfectly rested — i aim to arrive supported.

a few intentional choices around nourishment, hydration, digestion, and nervous system care completely change how travel feels. everything in my bag earns its place xx

my guide to paris

paris is, and always will be, one of my favourite cities. the slow mornings, walks along the seine, daily croissants, and unforgettable food make it feel endlessly magical. this is my personal guide to paris: where i eat, where/how i like to move my body when in town, and where i like to come back to.

where to eat (some classic parisian restaurants, and some not so classic)

chez george
a non-negotiable every time i’m in paris. classic, old-school, and exactly what you want when you’re craving real french food done right. think steak frites, perfectly dressed salads, and that effortlessly chic parisian energy that can’t be replicated. it’s cozy, buzzy, and timeless — the kind of place you remember long after the meal.

abri soba
my favourite japanese spot in paris. the soba noodles are amazing, but honestly my go-to is the grilled salmon lunch special — simple, perfectly cooked, and so satisfying every time. definitely go early because there’s almost always a line, and it fills up fast. so worth it though.

l’oursin
a neighbourhood gem. cozy, warm, and quietly excellent. seasonal plates, great wine, and the kind of place you end up staying longer than planned.

arcane 17
elevated but relaxed. creative, beautifully executed dishes that feel modern without being overcomplicated. great for a slower dinner when you want something memorable.

café very
my first time here and it was instantly charming. cute, cozy, and welcoming — actually came across it when we couldn’t get a table at Le Grand Colbert (lol) and i’m so happy we did. a much better meal than we would have had at Colbert xx

coffee shops worth waking up for

dreaming man
my go-to coffee stop. minimal, calm, cool, and serious about good coffee. it’s the perfect place to start the day slowly or grab a cup before wandering the city.

noir
easy, reliable, always good. perfect when you just want a solid coffee without overthinking it.

l’arbre de café
for when you’re in the mood to really enjoy your coffee. refined, thoughtful, and great quality — a true coffee destination.

dalda-li
super cute and cozy with a relaxed neighbourhood feel. the barista is also the sweetest woman :’)

le maung coffee
such a warm, welcoming spot. the team is genuinely so kind and makes you feel instantly at home — the kind of place that makes you wish you could see them every day.

best croissants & bakeries

maison d’isabelle
arguably one of the best croissants in paris — flaky, buttery, and absolutely worth the wait. this is the kind of croissant you eat standing outside, crumbs everywhere, wondering how anything else could ever compare.

union boulangerie
excellent croissants — flaky, buttery, and beautifully made. a strong contender every time.

le pain retourné
my go-to for almond croissants, especially when they’re twice baked and a little burnt. crispy on the outside, moist on the inside — exactly how i like them.

mamiche
the croissant was good but not my favourite. however, their ham and cheese roll was unreal and absolutely worth getting though.

boulangerie-pâtisserie terroirs d’avenir
tucked away on an unassuming street and easy to miss, but so worth finding. beautiful ingredients, thoughtful baking, and a quieter, more local feel.

running routes in paris: my favorite 5k route

one of my favorite ways to see paris is on a run — early morning or golden hour, when the city feels quieter (and you’re not having to weave between people lol)

the route:
a simple 5k along the seine, past bridges, bookstalls, and some of the most iconic views in the city. flat, scenic, and incredibly motivating — it never feels boring.

what i run in:
my on cloudmonster 2 running shoes. they’re lightweight but cushioned, supportive without feeling bulky, and perfect for city runs on pavement. they make longer runs feel smoother and are especially great if you’re traveling and want one reliable shoe that does it all.

workout classes (to change up the walking / running routine)

staying active in paris looks a little different for me — more about movement that feels good and fits into the day, not rigid schedules. these are the studios i usually book in with when i want to move my body while i’m in the city.

reformation pilates
my go-to for reformer pilates in paris. they have a few locations, the studios are beautiful, and the classes are challenging in the best way. great instructors, solid programming, and always leave feeling strong and aligned. they also offer classes in english (however, it’s pretty easy to follow along with in french as well).

modo yoga
a familiar favourite, especially if you’ve been to their studios in the us. the paris location has the same grounded, welcoming energy — warm room, steady flow, and a class that feels both strengthening and calming.

burning bar
for when i’m in the mood to sweat. a heated pilates studio with high-energy classes that really get your heart rate up. intense but fun, and a great option if you want something quicker and more dynamic.

how to experience paris (my philosophy)

don’t overschedule. leave room for wandering, popping into random bakeries, sitting on benches, and letting the day unfold. paris is best experienced slowly — one coffee, one croissant, one walk (or run) at a time x

a week in my life as a private chef for Paris Fashion Week

last week i found myself in paris for fashion week — not running between shows, but behind the scenes, in the kitchen.

i had the opportunity to cook as a private chef for on running’s paris fashion week showroom, creating daily brunch for the team and guests. it felt like a full-circle moments where everything i love — food, wellness, movement, and creativity — came together in one place.

my approach to cooking

my approach to food has always been ingredient-forward. i don’t believe in adding anything without purpose.

every dish i make is designed with intention — how it makes you feel, how it fuels you, how it supports energy, focus, and digestion. my background as a nutritionist, combined with my culinary training, has shaped the way i cook today. it’s what i call being a wellness private chef — food that is elevated, satisfying, and functional, without ever feeling restrictive or overcomplicated.

especially in a fashion week environment, where days are long and stimulation is high, i wanted the food to feel grounding, nourishing, and balancing.

the menu

each dish was built around simple, beautiful ingredients — nothing flashy, nothing excessive, just food that works. the final menu included:

sprouted baked oats with a honey glaze, whipped skyr + cooked fruit (gf)
made with sprouted grains for improved digestion and steady energy, naturally sweetened and topped with antioxidant-rich fruit, as well as protein and healthy fats from the skyr yogurt

raw cacao whipped chia seed mousse with whipped coconut yogurt (df, gf)
rich in fiber, antioxidants, and plant-based omega-3s to support digestion, sustained energy, and skin health

spanish egg and potato omelette with freshly shaved parmesan and chives (gf)
a balanced source of high-quality protein and healthy fats to support muscle recovery and lasting satiety

deviled eggs with wild salmon roe and chive (gf)

packed with protein, choline, and omega-3 fatty acids to support brain function, skin health, and overall vitality

morning espresso martinis (no alcohol, but there is 10g+ of protein from made of grass-fed protein powder)

a functional take on your classic espresso martini made with Made Of's grass fed new zealand whey protein, espresso and raw honey

Rocky’s matcha iced lattes with almond milk and sweetened with raw honey

rich in antioxidants and L-theanine to promote calm, sustained energy and mental clarity without jitters

whipped european butter with fresh sourdough khorasan bread from the local bakery

a simple, satisfying pairing of quality fats and carbohydrates for pleasure, balance, and indulgence

fresh seasonal fruit from the market

a natural source of essential vitamins and antioxidants, supporting hydration, immune health, and natural energy

the showroom & the event

on running’s paris showroom felt very on-brand — rooted in movement, performance, and thoughtful design. clean lines, intentional details, and a steady flow of creatives, athletes, and industry people moving through the space. they have so many cool upcoming projects and products that launch this year that i’m so excited for xx

sourcing ingredients in paris

one of the most inspiring parts of cooking in paris is the sourcing.

every day involved visits to local markets and specialty shops — fresh produce, beautiful eggs, artisanal dairy, and ingredients that can be kept so simple because of their quality.

there’s something so special about building a menu based on what looks best, what’s in season, and what feels aligned. it reminded me why simplicity is often the most luxurious thing. (a paris guide with these markets is coming soon xx)

what my day-to-day looked like

5:00am — wake up, splash my face with cold water + skincare
a quick reset. nothing elaborate — just enough to feel awake and grounded before the day starts.

5:30am — coffee + light fuel
caffeine first, always. simple and steady. paired with a quick protein shake of Made Of protein powder to help digest the caffeine (and prevent the jitters lol).

6:00am — movement
a light stretch followed by a 10-20 minute incline walk on the treadmill in my on cloudnova x’s. just enough to wake my body up.

6:30am — shower + get ready
quick rinse and get dressed to head out.

7:00am — arrive at the kitchen
ingredients already sourced and prepped from the day before. final prep, tasting, adjusting, and bringing everything together with intention.

9:00am — brunch service begins
following the morning movement session in the On showroom, everyone comes down for their brunch meal.

late morning — take note of what is needed for the following day and start prep
clean, refine what worked, note what didn’t, and start planning for the next day.

final thoughts

this week was a reminder that food doesn’t need to be loud to be impactful.

when you cook with intention — when every ingredient has a reason — it shows. i’m incredibly grateful for the opportunity to bring my approach to food into a space like paris fashion week, and to work with a brand that values movement, wellness, and intentional design as deeply as i do xx

one of my new year’s resolutions this year is simple: become a better runner.
not faster overnight. not training for a marathon (yet). just… better. more consistent. more confident. more capable.

and honestly? i think it should be yours too.

running has this reputation of being all or nothing. either you’re “a runner” or you’re not. either you can run miles without stopping or you hate it and avoid it at all costs. but becoming a better runner isn’t about extremes — it’s about setting realistic goals and building tolerance, one run at a time.

start with a weekly goal, not a pace goal

one of the biggest mindset shifts that helped me was focusing on weekly distance instead of speed.

instead of asking:

• how fast can i run?

• how long can i last?

ask:

• how many kilometers (or miles) do i want to run this week?

this might be:

• 3–5 km total if you’re brand new

• 10–15 km if you’re getting back into it

• 20+ km if running is already part of your routine

the number doesn’t matter — consistency does. once that weekly number feels doable, you slowly build. not double. not overnight. just a little more.

my favorite trick: run one song, walk one song

if you’re someone who says “i’m just not a runner,” this is for you.

one of the most effective (and least intimidating) tricks i used was:

• run for one song

• walk for the next

• repeat

that’s it.

music naturally breaks time into manageable chunks, and knowing you get a walk break makes the run portion feel mentally safe. over time, something clicks — you realize you can run two songs. then three. then the entire playlist.

this method builds cardiovascular fitness and confidence, which is half the battle.

slow is not failing

another hard truth i had to learn: running slow is still running.

most people run too fast too soon, get uncomfortable, and decide they “hate running.” but your easy pace should feel almost boring. conversational. controlled.

if you finish a run feeling like you could’ve kept going? that’s a win.

shoes matter more than you think

if you’re going to invest in anything, let it be your shoes.

my personal favorites are the On Cloudmonster 2, and here’s why:

• max cushioning without feeling heavy — they absorb impact so your joints don’t take the hit

• responsive and bouncy, which helps with forward momentum even when your legs are tired

• wide, stable base that makes each step feel grounded (especially helpful if you’re building mileage)

• surprisingly lightweight for how much support they provide

they’re the kind of shoe that makes running feel easier, not harder — and when you’re trying to build a habit, that matters.

what to do before a run (to prevent injury)

one of the fastest ways to start hating running is to get injured. and most running injuries don’t come from running itself — they come from doing nothing before you run.

good news: you don’t need a 30-minute warm-up or a complicated routine. you just need to prep the muscles that take the biggest hit.

before every run, aim for 5–10 minutes of movement, not static stretching.

here’s what actually helps (according to my boyfriend and trainer Roy Chan):

1. start with light movement
this can be:

• a brisk walk

• an easy jog

• marching in place

the goal is simply to get blood flowing before you ask your body to perform.

2. prioritize dynamic stretches (not long holds)
save long, deep stretches for after your run. before running, think mobility and activation.

my go-to pre-run moves:

• leg swings (front to back + side to side)

• hip circles

• walking lunges

• glute bridges or bodyweight squats

• calf raises

these wake up your hips, glutes, and calves — which take on the most load while running.

3. especially if you sit a lot…
tight hips and ankles are a recipe for knee pain and low back discomfort.

spend an extra minute on:

• hip flexor openers

• ankle circles or ankle rocks

it’s boring. it works.

4. after your run = stretch and downshift
this is where longer stretches belong:

• calves

• hamstrings

• quads

• hip flexors

• glutes

even 5 minutes helps your body recover and keeps you running consistently instead of taking weeks off.

running doesn’t have to break your body. a few intentional minutes before and after go a very long way.

build the identity, not just the habit

you don’t become a runner by running perfectly.
you become a runner by running regularly.

even if it’s short.
even if it’s slow.
even if it includes walk breaks.

set a weekly goal. honor it. upgrade your shoes. let yourself progress gradually.

becoming a better runner isn’t about proving anything — it’s about showing up, again and again, until your body and mind catch up.

and trust me — they will xx

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what 99% of people are probably lacking in their diet (and why it matters)

if there’s one thing almost everyone is missing in their diet, it’s fiber. yep — that simple, often-overlooked nutrient is the unsung hero of digestion, gut health, blood sugar regulation, and even satiety. studies suggest that more than 90% of adults don’t get enough fiber daily. yet, it’s not just about filling up on veggies (though that helps). understanding fiber, the types, and how to actually integrate it into your day can make a huge difference.

what is fiber, really?

fiber is a type of carbohydrate your body can’t digest. instead of being broken down and absorbed, it travels through your digestive system mostly intact, helping things move along smoothly and feeding the beneficial bacteria in your gut. fiber comes in two main forms:

1. soluble fiber – dissolves in water to form a gel-like substance. it helps lower cholesterol, stabilize blood sugar, and feeds gut bacteria.

   • sources: oats, beans, lentils, apples, flax seeds, chia seeds

2. insoluble fiber – adds bulk to your stool and helps food pass more efficiently through your digestive tract. perfect for preventing constipation.

   • sources: whole grains, nuts, seeds, vegetables, wheat bran

then there are functional fibers, like resistant starches and prebiotics, that are technically indigestible but provide extra gut benefits. examples include green bananas, cooked-and-cooled potatoes, and chicory root.

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why fiber matters

• keeps digestion regular

• supports healthy gut microbiome

• helps maintain steady blood sugar levels

• promotes feelings of fullness and can support weight management

• may lower risk of heart disease, diabetes, and certain cancers

easy ways to up your fiber intake

let’s be real: getting enough fiber from vegetables alone can feel like a full-time job. here are some easy ways to integrate it into your diet without overthinking:

• glo bars – a simple, convenient way to get both soluble and insoluble fiber in every bite. our bars are packed with nutrient-dense ingredients like:

  • almonds: healthy fats + fiber

  • tapioca: resistant starches that support gut health

  • flaxseed: omega-3s + fiber for heart and gut health

• smoothies – throw in frozen fruits, leafy greens, chia seeds, flax, or oats.

• swap refined grains for whole grains – brown rice, quinoa, whole wheat pasta, oats.

• snack on nuts and seeds – almonds, pistachios, sunflower seeds.

• beans and lentils – add to salads, soups, chili, or even pasta sauces.

• vegetable “boosts” – spiralized zucchini, roasted carrots, roasted chickpeas, or sneaky greens in sauces.

• fruit snacks – berries, pears, apples (skin on) are fiber-rich and portable.

• prebiotic foods – garlic, onions, leeks, asparagus, and bananas feed gut bacteria.

• fiber toppings – sprinkle flax, chia, or psyllium husk on yogurt, oatmeal, or cereal.

• meal prep hacks – cook extra beans, lentils, and grains at the start of the week for easy fiber additions to meals.

how to start

• aim for at least 25–30g of fiber per day (glo bars already give you 15g)

• introduce fiber gradually to avoid bloating

• drink plenty of water to help fiber do its job

• mix soluble and insoluble fibers for best results

if your diet is low in fiber, your gut (and your whole body) will thank you for adding it. and the easiest, tastiest way to do that? something like a glo bar, packed with fiber and other nutrients, that you can grab on the go.

your body works hard for you every day — give it the fiber it deserves and notice the difference xx

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you don’t need a reset — you just need a routine

let’s be honest, you don’t need a “reset”. you just need a routine (and maybe a deep breath).

if january has you feeling like you need to “get your life together,” you’re not alone. this time of year comes with so much noise — get back on track, undo the damage, start over, be better.

but here’s the thing: nothing went wrong.

you ate the cookie. you had the extra slice of pie. you stayed up late, slept in, skipped workouts, broke your routine. and honestly? that’s ok, that’s just being human. you shared meals with people you love. you slowed down. you lived your life. there’s nothing to punish yourself for.

2026 doesn’t need a “reset”. it needs a routine that actually fits your real life xx

routine isn’t about being strict — it’s about feeling supported

when people hear “routine,” they think rules, restriction, discipline. but the routines that stick aren’t the ones that make you feel boxed in — they’re the ones that make your days feel easier.

routine is just a way of saying:

i’ve got myself.

it’s not about doing more. it’s about removing decision fatigue so you’re not asking yourself all day:

what should i eat?

should i work out?

why do i feel off?

a good routine gives you a soft place to land.

you don’t need to go harder — you need to go gentler

if your instinct right now is to go all-in, tighten everything up, or “make up” for december… just take a second to pause.

what if instead you asked:

what made me feel good last year?

what did i miss when things got busy?

what actually felt nourishing, not just productive?

you don’t need a new version of yourself. you just need to come back to the version that feels the most grounded.

a few routine anchors that actually help

if you’re craving structure but don’t want to spiral, start small. routines work best when they’re built on consistency, not intensity.

1. anchor your mornings with food that supports you
starting your day with something balanced — especially protein-forward — can change everything. it stabilizes energy, reduces cravings later in the day, and gives your nervous system a sense of safety.

if you need inspiration, i’ve shared some of my go-to ideas here:
healthy breakfast recipes

and if you want to zoom out and focus on habits that make eating feel easier overall, this post breaks it down simply:
healthy eating habits that actually stick

2. make your routine feel nice
routine sticks when it feels good. play music while you cook. light a candle in the morning. sit down with your coffee before checking your phone. let it feel a little romantic, even if it’s simple.

3. plan for the days you’re tired
your routine should work on low-energy days too. if it only works when you’re perfectly motivated, it’s not the right routine.

having easy options on hand makes a huge difference — things you can grab without thinking. i shared some of my favorite ideas here:
healthy snacks for on-the-go days

and yes, this is exactly why i created the glo bar — something nourishing, protein-forward, and genuinely satisfying for real life, busy days:
why i made the glo bar

4. choose one daily non-negotiable
not a full glow-up plan. just one thing you come back to every day — a walk outside, 10 minutes of movement, a solid breakfast, or a moment of quiet before the day starts.

5. remember that you can always come back
missing a day doesn’t mean you failed. routine isn’t something you’re “on” or “off.” it’s just something you return to.

moving forward doesn’t require guilt

you don’t need to earn your way into feeling good. you don’t need to undo joy. the holidays weren’t a setback — they were a season.

2026 isn’t asking you to be stricter or smaller or harder on yourself. it’s asking you to take care of yourself in a way that actually lasts.

start slow. start soft. start where you are. xx

how i broke my sugar addiction (without giving up sweets)

for a long time, sugar felt… non-negotiable.
not a fun treat — more like a daily requirement.

i needed something sweet after meals. i planned my day around dessert. if i didn’t have it, i thought about it. if i did have it, i usually wanted more.

and here’s the thing: i never wanted to quit sugar forever. i love sweets. i still eat dessert. i just didn’t want to feel dependent on it anymore.

what i learned about sugar cravings

most sugar cravings aren’t about willpower — they’re about imbalance.

when your meals are low in protein, fiber, or healthy fats, blood sugar spikes and crashes. your body looks for the fastest fix, and sugar is the quickest source of energy.

once i understood that, everything shifted. instead of asking “how do i stop craving sugar?” i started asking “what does my body need more of?”

i didn’t cut sugar — i stabilized my meals

this was the biggest change.

i focused on building meals that actually satisfied me:

• enough protein to feel full

• fiber to slow digestion

• healthy fats to keep blood sugar steady

when my meals were balanced, the urgency around sugar softened. i still wanted something sweet sometimes — but it felt like a choice, not a compulsion.

redefining “something sweet”

i still eat sweets. but now they look different most days.

instead of reaching for candy or baked goods out of habit, i choose whole-food options that still satisfy:

• a piece of a glo bar

• a few squares of dark chocolate

• dates with nut butter

• chia pudding or yogurt with berries

these give me that sweet finish without sending my blood sugar on a rollercoaster.

and when it’s a special occasion? i enjoy the real thing — fully, without guilt.

why whole-food sweet snacks changed everything

this is where glo bars came in.

i wanted something that felt like a treat but worked with my body. something made with real ingredients — fiber-rich seeds, healthy fats, and naturally sweet whole foods.

having something like that on hand meant i wasn’t white-knuckling my way through cravings. i was supporting my body instead of fighting it.

what helped me break the cycle (practically)

if you’re trying to loosen sugar’s grip, here’s what actually helped:

• don’t skip meals — under-eating fuels cravings

• eat protein, fiber, and fat at every meal

• keep whole-food sweet snacks available

• let yourself enjoy dessert sometimes — restriction backfires

• focus on nourishment, not “cutting things out”

breaking a sugar addiction isn’t about perfection. it’s about building trust with your body again.

where i am now

i eat sweets when i truly want them. i enjoy them more. and most days, i’m genuinely satisfied with something simple and nourishing.

that’s the freedom i was after.

not “never sugar again” — just no longer needing it to get through the day xx

a flourless chocolate cake that loves you back

some desserts are worth making simply because they feel luxurious — the slow melt of dark chocolate, the silkiness of some grass-fed butter, and a delicious fudge-y center. this is one of those cakes. but it also happens to be a cake that leaves you feeling good afterward.

i’ve been leaning into ways to bring more function into my baking without compromising on flavor, and this flourless chocolate cake has become one of my favorite examples of that balance. the secret is adding made of chocolate protein — not as a “protein cake,” but as a way to make each slice more complete. it adds quality protein to balance the healthy fats from the butter and coconut oil, supports steady energy, and pairs with the nutrient-dense carbohydrates from coconut sugar and almond flour. and of course, we can’t forget the antioxidants from real dark chocolate. rich, satisfying, and nourishing… truly the best of all worlds.

this cake tastes like a cross between a truffle and a brownie, with a dense, silky center that gets even fudgier as it chills. it’s simple, deeply chocolatey, and honestly perfect with a scoop of coconut yogurt or just a sprinkle of flaky salt.

flourless made of chocolate cake (or brownies lol)

ingredients

wet

• 1 1/2 cups dark or semi-sweet chocolate chips

• 1/2 cup grass-fed butter (or coconut oil)

• 3–4 tbsp milk (start with 3, add a 4th if batter feels thick)

• 3 egg yolks (whites separated for whipping)

• 3/4 cup coconut sugar

• 2 tsp vanilla extract

• 1–2 tbsp hot espresso or cold brew

dry

• 1/4 cup almond flour

• 1/4 cup chocolate protein powder

• 2 tbsp cocoa powder

• 1/4 tsp sea salt

instructions

1. prep the pan:
   preheat the oven to 325°f. line an 8-inch pan with parchment.

2. melt the chocolate mixture:
   in a heatproof bowl, melt the chocolate chips, butter, and milk together until smooth. let cool slightly.

3. mix in sugar + yolks:
   whisk in the coconut sugar, vanilla, and egg yolks until glossy and combined.

4. add dry ingredients:
   add the almond flour, protein powder, cocoa powder, and salt.
   pour in the hot espresso and mix until the batter is smooth.
   (if it becomes paste-like, add another 1 tbsp milk.)

5. whip the egg whites:
   in a clean bowl, whip the egg whites to soft peaks.

6. fold them in:
   fold one-third of the egg whites into the batter to lighten it, then gently fold in the rest until just combined.

7. bake:
   pour the batter into the prepared pan and bake for 20–24 minutes, until the edges are set and the center still has a soft jiggle.
   (depending on your oven, it may be done in 16–18 minutes.)

8. cool + chill:
   cool completely, then chill for at least 2 hours for maximum fudginess.

serve chilled, straight from the fridge, with berries, whipped coconut cream, a homemade vanilla creme anglaise or a simple dusting of cocoa (or chocolate protein powder lol). it’s one of those desserts that tastes indulgent but leaves you feeling balanced — a chocolate moment that actually loves you back.

when i first began experimenting in the kitchen, my goal was simple: make feeling good easier. as a private chef and nutritionist, i saw how often people struggled to find snacks that were both delicious and genuinely supportive of their health. so many options were filled with gums, fillers, and artificial sweeteners—ingredients that tend to do the opposite of what we want when it comes to digestion.

and that is how glo bars were born.

i started crafting these bars for myself, my clients, my friends, and eventually for a few local cafes — something nourishing that would actually help with bloating instead of causing it, and something that kept you full because of what was in it, not because of what was added to mask hunger.

why glo bars are different

from the beginning, quality has mattered more than anything. every bar is made with real ingredients you can recognize—from nuts and seeds to antioxidant-rich additions and functional fibers. nothing inflammatory. nothing artificial. nothing that disrupts digestion.

a key part of each recipe is prebiotic fiber. each bar has 15g of fiber, and 15g of high quality protein. unlike traditional fiber additives, prebiotic fiber feeds the beneficial bacteria in your gut, helping to support:

• smoother digestion

• reduced bloating over time

• more balanced energy

• greater satiety (yes, they truly keep you full!)

now shipping across the u.s. !!!!

after years of recipe testing, perfecting, and countless requests, glo bars are finally available online for nationwide shipping. it still feels surreal to say that. what started as something i made in small batches for a handful of clients has now turned into a product i get to share with all of you.

whether you’re grabbing them as a daily staple or gifting them to someone who needs an easy wellness upgrade, i’m deeply grateful to see them finding their way into your routines. if you want to give them a try, you can order them here.

the best on-the-go snack

i created glo bars to be functional first and foremost, but they’ve naturally become the snack i reach for in every situation:

• travel days when airport food is unpredictable

• busy mornings when i need a breakfast that won’t spike my blood sugar—especially paired with a latte

• afternoons when i want something that satisfies without weighing me down

• hikes, workouts, and long days out when i need sustained energy

they’re compact, clean, and truly keep you full, making them the ideal addition to your bag, carry-on, or glove compartment.

a bar that helps you feel better

at the end of the day, glo bars are about simplicity: a nutrient-dense, digestion-friendly snack designed to support real life. i hope they bring you the same ease, nourishment, and glow they’ve brought to so many of my clients.

thank you for being here, and thank you for supporting something that has meant so much to me from the very beginning. and if you happen to give glo bars a try, please let me know what you think.

with love, alay xx