I’ve always been a smoothie connoisseur🤌🧐🎩✨. I don’t know what it is but there is something about smoothies that I just absolutely love. The vibrant colors, the delicious taste, knowing that they’re packed full of nutrients.

I don’t know if you’ve been following me for a while or just stumbled on this but I’m opening a wellness studio with a health bar in a little beachside town outside Lisbon, Portugal. For the health bar, I’ve been brainstorming some fire smoothie combos to sell there.

These are the best five that I’ve tried, so I wanted to share them with you, so you could experience the vibes wherever you are located :) and if you’re ever in Lisbon and you’re a paid subscriber, let me buy you one of these smoothies to say thank you 🍓.

Each one was built with a specific function in mind. We’re talking gut health, immune support, energy, etc… let me walk you through them.

Follow me on Insta for more visual content like this :)

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Before I get into the list, let me be clear about something.

If you find yourself hungrier than you’d like to be, the first point of call is not appetite suppression. Chronic hunger is almost always driven by one or more of the following:

• not eating enough food (who’d have thunk)

• not eating enough protein (your most satiating macronutrient, protein leverage hypothesis)

• not eating enough fiber

• poor sleep (which spikes ghrelin — your hunger hormone — significantly)

• chronic stress and elevated cortisol (which drives cravings for calorie-dense foods as a survival mechanism)

• a dysregulated nervous system running in sympathetic overdrive

If any of these sound familiar, no supplement is going to fix your appetite. These are the foundations, and they come first. So start there.

That said. Once your foundations are reasonably in order, there is legitimate research showing that certain foods, drinks, and supplements have a modest but real appetite-suppressing effect. Not Ozempic-level or a magic fix. But not too shabby either.

If you need a lil extra support — if you’re in a season of life where hunger feels a bit harder to manage (I feel you!), or you’re in a caloric deficit and the cravings are real  —  these are the ones with actual science behind them.

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If you’ve been reading my content for a while, you may be aware of the fact that I’m opening a wellness studio here in Portugal. It’s three weeks until we open our doors, after over a year of putting every minute of my time into it.

It has been a horrendous journey if I’m totally honest. I signed the lease of this place when I was three months postpartum and clearly not in a great headspace lol. But anyway, you already know I’m impulsive. This is all a story for another time.

At a recent dental appointment, I found out that I have a deviated septum, preventing me from breathing out of 40% of my nose. Yadda yadda yadda, I decided to get surgery for my deviated septum and turbinate reduction.

Terrible timing with my studio opening so soon, so I am absolutely DESPERATE to do all I can to get back to normal.

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My doctor made it seem like this surgery was veryyyy chill, non-invasive even. I thought, in my small little brain, that it’d be a 48-hour gig. I’d do the surgery on Thursday, be out with my friends by Saturday evening. How wrong I was.

It was only in the hours after I was desperately crawling out from the depths of general aesthetia to a burning, claustrophobic feeling in my head, that I realized perhaps this is more serious than I thought.

I then scrolled Reddit threads (the only source of truth these days) and was deeply dispirited to learn that yes, septoplasty/turbinoplasty combo is absolutely brutal and can cause months — yes, months — of inflammation and swelling.

So what’s a girl to do?

The only thing I know how! Research every single possible solution to get me out of my funk, eat good food, and catch up on The Real Housewives.

When I was in the midst of the social media portion of my research, a common thread emerged: What should you eat after surgery to support recovery?

And look: While I may not be an authority voice on septoplasty recovery, I do know a thing or two about the power of food, specifically on reducing inflammation, accelerating healing, and making the recovery a little less depressing.

Without further ado, here are meals I’m eating this week or have had previously and intend on making to help me bounce back with 100% breathability lol.

How food can spike or reduce inflammation

First things first — and I know this sounds counterintuitive — inflammation isn’t the enemy. (the affirmation I’m repeating in the mirror to try and make myself feel better about my nose being 10x bigger).

Acute inflammation is literally what allows you to heal. After surgery, your immune system sends cytokines, immune cells, and growth factors to the site of injury. So those typical symptoms of inflammation — swelling, redness, heat — that’s all just repair in action.

Thus, I’m not trying to completely prevent this inflammatory response. But I am trying to limit additional unnecessary inflammation. The type that comes from ultra-processed foods and certain lifestyle habits.

Diets high in ultra-processed foods have been associated with elevated inflammatory biomarkers and slower wound healing. Highly refined carbohydrates and added sugars can spike blood glucose, which increases oxidative stress and inflammatory markers like IL-6 and CRP.

On the flip side, diets rich in fiber, polyphenols, omega-3 fatty acids, and micronutrients support a more regulated immune response.

Very quickly:

Fiber feeds the gut microbiome → the microbiome produces short-chain fatty acids like butyrate → these reduce systemic inflammation and support immune modulation.

Omega-3s compete with omega-6 fatty acids in cell membranes → shifting the production of inflammatory eicosanoids toward less inflammatory signaling molecules.

Polyphenols (found in berries, olive oil, herbs, green tea) reduce oxidative stress and modulate NF-κB — a key transcription factor involved in inflammatory signaling.

So in my mind right now: My body is already in repair mode. I don’t need to load inflammation on top of it. Instead, I can support my body’s natural healing capabilities. Which leads me on to…

The best foods for lowering inflammation

To be clear, there aren’t really individual “superfoods” that work like medicine to lower inflammation when everything else in your diet and/or lifestyle isn’t meeting the mark.

The composition of your entire dietary pattern matters far more than any single ingredient. The Mediterranean diet, for example, consistently shows reductions in CRP (C-reactive protein) and inflammatory markers across multiple trials — not because of one magic food, but because of the overall pattern: olive oil, fatty fish, legumes, vegetables, nuts, herbs.

That said… some foods do punch above their weight.

🫐 Berries

Rich in anthocyanins. Clinical studies show regular berry intake can reduce CRP and improve endothelial function. Blueberries specifically have been shown to reduce oxidative stress markers after just a few weeks of intake.

🫒 Extra Virgin Olive Oil

High in oleocanthal — a compound shown to have anti-inflammatory effects similar (mechanistically) to ibuprofen by inhibiting COX enzymes. Diets rich in olive oil are associated with lower inflammatory markers and improved cardiovascular outcomes.

🐟 Fatty Fish (Salmon, Sardines, Mackerel)

High in EPA and DHA. Omega-3 supplementation has been shown to reduce inflammatory cytokines and improve recovery markers. These fatty acids directly alter cell membrane composition and inflammatory signaling.

🫚 Turmeric (Curcumin)

Curcumin has been shown in meta-analyses to significantly reduce CRP and inflammatory cytokines when taken at sufficient doses (especially with black pepper for bioavailability).

🥦 Cruciferous Vegetables

Broccoli, kale, Brussels sprouts contain sulforaphane, which activates Nrf2 — a pathway involved in antioxidant and detoxification responses.

🥜 Nuts & Seeds

Walnuts in particular (omega-3 ALA source) and almonds have been associated with reductions in inflammatory markers in controlled feeding studies.

Fundamentally, an anti-inflammatory diet is:

• High in fiber

• Rich in plants

• Adequate in protein (for tissue repair)

• Balanced in fats

• Low in ultra-processed foods

• Moderate in added sugar

• Minimal in alcohol

Which brings me to the meals I’m eating this week — simple, high-protein, fiber-rich, polyphenol-heavy, Mediterranean-coded plates designed to support healing without overcomplicating my life.

Let’s get into it.

“Everything” Smoothies

Eating is really hard when you have a bunch of gauze attached to your nose, so I’m opting for smoothies around the clock.

Main ingredients I’m going for:

• Berries (any and all)

• Pomegranate juice (one of the most concentrated sources of polyphenols with high antioxidative potential)

• Protein powder (amino acids support every healing process under the sun)

• Dark leafy greens (the berries mask the taste, don’t worry)

• Spirulina powder (A blue-green algae rich in phycocyanin, which has been shown to have antioxidant and anti-inflammatory properties)

• Chlorella powder (Some trials suggest chlorella supplementation may reduce oxidative stress and support immune modulation. There’s also emerging evidence it may support detoxification pathways by binding certain heavy metals)

• Collagen peptides (provides glycine, proline, and hydroxyproline — amino acids directly involved in connective tissue repair)

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  Breakfast Plates

• Grass-fed steak. Rich in zinc (critical for wound healing), iron (oxygen transport), and B12 (DNA synthesis). Lean unprocessed red meat does not significantly raise inflammatory markers in controlled feeding trials.

• Eggs. High in choline (cell membrane integrity + liver health). Despite the cholesterol fear era, eggs do not increase inflammation.

I feel strongly about eggs:

• Tomatoes (lycopene). Lycopene supplementation reduces CRP and oxidative stress markers in multiple studies.

• Blueberries. Anthocyanins are shown to reduce oxidative stress and improve endothelial function within weeks.

• Mushrooms + garlic + onions. Contain beta-glucans and sulfur compounds that support immune modulation and antioxidant defense.

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High-Fat Snack Plates

• Nuts (walnuts, cashews). Walnuts are one of the only nuts rich in ALA omega-3s. A trial found walnut consumption improved lipid profiles and endothelial function.

• Olives + EVOO. Core component of the Mediterranean diet — repeatedly associated with reduced CRP and lower chronic disease risk. The PREDIMED trial showed a ~30% reduction in major cardiovascular events in high-EVOO groups.

• Avocado. Rich in monounsaturated fat and fiber.

• Fermented / cultured dairy (cheese, cottage cheese). Provides protein + calcium + often bioactive peptides. Fermented dairy is associated with neutral or even reduced cardiometabolic risk.

• Fruit + fat combo. Pairing fiber + fat blunts glucose spikes. Stable blood sugar = less cortisol volatility = less inflammatory signaling.

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Salmon + Rice Bowls

• Salmon = omega-3 powerhouse. EPA + DHA directly lower inflammatory cytokines like IL-6 and TNF-α. A randomized trial found that eating fatty fish 3–4x/week significantly increased blood omega-3 index within weeks — higher omega-3 index is associated with lower cardiovascular and all-cause mortality.
  
  So no, I’m not overdoing it ;)
  

• Omega-3s and mood regulation. Meta-analyses show EPA-rich omega-3 supplementation reduces depressive symptoms — which makes sense because omega-3s modulate membrane fluidity and serotonin signaling.

  I talk more about this link here:

• Rice = non-inflammatory carb when tolerated. White rice is low in antinutrients and easy to digest — key during recovery when the nervous system is stressed.

Hope you enjoyed, sorry for the hiatus from usual content. We’ll be back ASAHFP (as soon as humanly f*king possible). I’m posting on Instagram if you want to follow me there :)

For more insights into nutrition, check out these:

• What I Actually Ate This Week

• The Coziest Gut-Supporting Hormone-Regulating Morning Routine

• 6 Breakfast Ideas for Boosted Energy + Hormonal Regulation

Questions? Let me help you x

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Hi friends,

I’ve been getting some questions about what I eat. I’m going to start sharing meals that I made during the week :) [This was last week. This week I’m currently dying from flu'.]

My credentials: I’m a registered nutritionist, foodie, but painfully time-restricted mom of two and founder.
What this means: I need healthy, nourishing meals that are quick and simple.

I’ll share recipes (if they’re needed — a lot of the stuff is reaallyyy basic), as well as some of the high-level nutritional information so that you can see if the juice is worth the squeeze, so to say.

Should you care about what someone eats in a day?

Not really, but here we are! For some reason I do enjoy seeing what someone eats in a day. Usually W.I.E.I.A.D (what I eat in a day) content is usually BS — they either eat like a tortoise or they eat like The Rock’s cheat day without much in between.

So just to clarify, these are some of the meals I ate during the week. I haven’t logged snacks, desserts, drinks. Why? because this is my substack and I can do what I want lol <3

You should never try and copy what someone eats in day:
a) it’s probably BS
b) you might be a whole foot shorter or taller than them
c) you might have a faster or slower metabolism than them
d) you may have greater energy needs due to a certain point in your cycle, your energy output due to exercise or job, or recovering from illness, etc.

… I could go on.

Just trust me. Use someone else’s nutrition content as inspo not bible.

🍓My eating approach🍓

I live in southern Europe (considered culturally Mediterranean despite being actually Iberian). I eat a Mediterranean diet, if you were going to categorize it.

This emphasizes vegetables, fruits, whole grains, beans, nuts, seeds, and extra virgin olive oil as the main fat sources, with moderate amounts of high-quality dairy (yogurt, cheese), fish, and poultry, and limited red meat, sweets, and processed foods.

I eat warmer, heartier, and more nourishing meals in the winter — that’s why you’ll see things like chilli, rice bowls, and cooked veg. In the summer, my diet changes — I consume more cold food like salads, ceviches, and grilled veggies.

A couple of other things:

• I eat when I’m hungry and stop when I’m full

• I don’t count calories

• I consume a lot of extra virgin olive oil

• I eat a lot of snacks, and none of these are pictured. But the snacks I like include:

  • chocolate croissants (Europe!)

  • pao de queijo (traditional Portuguese cheese and tapioco bread ball type thing idk google it)

  • greek yogurt with fruit

  • protein shakes or smoothies

  • dark chocolate

Breakfasts

Protein Porridge

Ingredients

• Oats (I opt for Scottish oats or quick oats – avoid instant oats or anything with added flavors)

• Coconut milk (I opt for just coconut with water — I like this brand)

• Protein powder (I like this brand)

• Topped with chia seeds, goji berries, walnuts, peanut butter, and blueberries (not pictured but I added them after!)

Starting the day with a warm porridge or oatmeal is so nourishing. In its standard form it’s a weak breakfast, which is why I upgraded it with the additions of protein powder, nut butter, seeds, and nuts. This is how you make a meal that is perfectly balanced from a macro and micronutrient standpoint. Plus, it’s cheap, easy, quick, aaaand delicious. Perfect for winter mornings.

Egg Plate

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‘Tis the season. The season for hygge, candlelit breakfasts, and creating space to warm up chilly hands and to slow down busy minds.

I change my diet seasonally. It’s not strict programming, it’s just a very loose move towards warmer more nourishing meals in winter, and lighter, fresher meals in summer. I incorporate seasonal ingredients — but again, not a hard or fast rule.

I wanted to share my winter morning routine that optimizes for coziness, gut support, and hormone regulation. That way, in spring, I can appear from the depths of winter like a little butterfly ready to fly my way into hot girl summer.

Here’s what I’ve got.

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I’m a big breakfast girl. I’m in the camp of people who claim breakfast is the most important meal of the day. I’m not alone here.

Many studies have shown that breakfast eaters tend to be healthier on average, and that a well-balanced breakfast can impact energy levels, mood, reduce cravings, and support weight management.

I’m a registered nutritionist (MSc) and — while I don’t do client work anymore — whenever I used to give people advice (or do now, to friends or fam), I always, ALWAYS, ask them about their breakfast habits.

Anecdotally, I notice that people who routinely skip breakfast tend to eat more junk, later in the day. They view it as like a “reward” because they’ve “gone the whole day without eating.” It’s a weird one.

In reality, eating within 30 minutes of rising can be amazing for your metabolic + hormonal health. Especially for women.

So before we get into what to eat, I want to explain why you should.

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How Breakfast Influences Your Metabolic + Hormonal Health

When you wake up, your cortisol is supposed to be at its highest point of the day. Contrary to popular belief, cortisol is a hormone that gives you energy, mental sharpness, and the drive to get moving. So don’t hate on it just yet!

But here’s the problem: if you don’t eat in the morning — or you eat something sugary without protein or fat — cortisol just keeps rising. That can lead to anything from blood sugar spikes → crashes, irritability, fatigue, and anxiety, to cravings, overeating, and hormonal dysregulation.

For women, it also impacts:

• ovulation and cycle regularity (blood sugar stability = stable hormones)

• thyroid function (your thyroid needs consistent fuel)

• nervous system regulation (protein + fat blunt cortisol)

• progesterone production (undereating is interpreted as a threat)

• PMS and PMDD symptoms

Breakfast stabilizes your nervous system, your metabolism, and your hormones before stress can take over. This is why I will die on the breakfast hill.

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I love watching coffee videos on TikTok, I love learning about different types of roasts, and I’m first in line to try new specialty coffees like this amazing tiramisu iced coffee I had a few weeks ago.

But I’m not someone who needs coffee to wake myself up in the morning. I nearly always only drink coffee for a lil boost or sole…

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