nourish your body

1. Don’t try to piss quietly. Nobody in a public restroom thinks you’re knitting in your stall. They came to piss, just like you. And if you have to take a dump, do it. Get over your fear of public toilets. It’ll make life a lot easier.

2. Masturbate. Masturbate a lot. Talk about it with your friends. You’ve got the right to make yourself feel good and brag about it just like all the boys with extra large kleenex packages on their desks.

3. If you want the large fries, get the large fries. Hunger and appetite are nothing to be ashamed of, just human. Don’t ever feel guilty for eating in front of others. You need to nourish your body to stay alive. We all do.

4. Laugh as loud as you have to, no matter if you snort or gasp or literally scream.

5. Fart when you have to.

6. Always remember you weren’t born to visually please others. Forget the phrase “what if they think it’s ugly”. If you think it’s lovely, it is lovely. You wanna wear it, wear it!

7. Speak your mind! You can learn to do so without insulting others or shoving your opinion down other people’s throats.

—  Seven Simple Ways To Free Yourself, from girl to girl

Back from a beautiful long weekend. Feeling rested and energized. Made myself some honey drizzled ancient grain porridge with fresh figs, berries, buck wheat, seeds, and sweet coconut flakes for breakfast this morning.

Eat clean everyone!



You can’t expect to get the best out of yourself if you don’t nourish your body properly. Adding these foods to your diet will benefit your study and lifestyle in general, trust me

HEALTHY OILS olive oil, avocado oil, peanut oil etc. — Healthy oils are high in antioxidants such as vitamin E and they boost your memory.
FISH sardines, salmon etc. — Fish is rich in omega-3 fatty acids, which improve memory and focusing!
COFFEE — Caffeine wakes you up but don’t overdo it: 60 ml per day (the equivalent of two espresso) or less is enough to keep you alert, too much caffeine causes insomnia and anxiety and we don’t want that. Don’t like coffee? Try apples instead!
EGGS — A source of energy, they contain proteins and choline (also called “memory vitamin”… the name speaks for itself!)
CHERRIES — By adding cherries into your diet, you’ll get better sleep, since they’re high in melatonin
BANANAS — I’m not kidding when I say I eat a banana a day. They contain magnesium, potassium, folic acid, vitamin B6 and more. What are you waiting for? Go eat a banana, your brain will thank you!
NUTS & SEEDS walnuts, almonds, pistachios, sunflower seeds etc. — Their nutrients reduce stress, boost memory and help your cognitive functions in general
DARK CHOCOLATE — Contains antioxidants, magnesium and flavonoids. It stimulates blood to flow to your brain and lowers blood pressure
AVOCADO — Avocadoes are filled with healthy fats, magnesium and lots of vitamin E. it regulates blood pressure and improves blood flowing resulting in general brain developement and stress to decrease.
BERRIES blueberries, strawberries, acai berries — another food that should never miss in your diet: being high in antioxidants and flavonoids, berries actually do improve your memory and focusing a lot!
LEAFY GREENS lettuce, spinach, kale etc. — these are loaded with magnesium, vitamins, iron… force yourself to eat at least one serving per day (but if you can eat more, then go for it!)
BROCCOLI & ASPARAGUS — these guys are full of folic acid (1 cup = 2/3 of your daily value). Be sure to have your daily dose of folic acid, as it helps relieve stress and depression.
ORANGES — full of vitamin C which is good for your immune system and also helps relieving stress
OATS — oats will boost your serotonin levels, consequently boosting your mood. i personally recommend whole-grains
TEA — green tea is good for focusing and stress relief, but you know what’s even better? black tea!


1. eating colorful is the easiest way to a more healthy diet (same-color foods often share same nutrients)
2. if you’re a picky eater, try disguising tastes with seasonings, spices (and everything nice) or by combining them with foods you like
3. drink water!!! at least 1 L per day!! carrying a bottle of water wherever you go is the trick!
4. plan ahead + prep your meals!! thereby you will avoid that unpleasant “i don’t know what to eat” situation (which often leads to eating junk food :// )
5. make your grocery list before going to the supermarket!!! pros: less time wasted, won’t get distracted by other things you don’t need to buy, know ahead how much $$ you’re gonna spend
6. ALWAYS check the expiration date of products you buy + know when to consume your fruits&veggies


Tbh, when it comes to study snacks im a very lazy person (plus in my world time is money and i hate wasting precious study time) so i usually eat rather simple dishes. Then, what do i prep when i feel more creative?

FRUIT SALAD (easiest snack ever tbh everyone can do this no matter how bad u are at cooking)

all you need is

  1. love
  2. fruit of your choice
  3. (optional) cocoa powder / cinnamon / lemon juice

what u gonna do now

  1. wash the fruit, peel it (if needed) and then slice it
  2. put everything in a bowl and it’s good to go
  3. BUT if you want, you can add cocoa powder, cinnamon or lemon juice for extra flavor. use your creativity, (almost) anything can work!

i love fruit salads bc they’re healthy, easy + quick to make (not to mention super delicious)!! here you can see one i made w/ strawberries and cocoa powder

FRUIT PARFAIT (another easy option, but a more creative one *sunglasses emoji*)

all you need is

  1. fruit (u don’t say)
  2. oat bran
  3. yogurt

what u gonna do now

  1. wash, peel and slice the fruit
  2. grab a tall glass/mug/whatever and make the first layer with fruit
  3. then add the yogurt for the second layer
  4. third layer is going to be the oat bran
  5. depending on the height of the glass/mug, you may go on w/ the layers
  6. this is optional but you can add toppings if you want to make it look even cuter (and yummier)

what i like about this big bad boy here is that it’s SO fulfilling!!

BAKED PUMPKIN SEEDS (for my savory lovers out there)

all you need is

  1. pumpkin seeds
  2. thats it. thats all u need

what u gonna do now

  1. take a pan and cover it with baking paper
  2. place the seeds on the paper and cook in the oven for 20 mins at 200°C
  3. done!! B)

super simple, isn’t it? and guess what? they actually taste like popcorn!! no lie!!!


all you need is

  1. zucchinis!
  2. lemon juice
  3. pepper

what u gonna do now

  1. wash and slice the zucchinis french fry style
  2. put them in a bowl, add lemon juice + pepper and mix all well together
  3. cover a pan with a sheet of baking paper and place the seasoned slices
  4. cook in the oven for 20-30 mins at 200°C, flipping them over when they’re half done
  5. now you have a more healthy and tasty version of french fries to eat while studying!

(on a side note: you can’t even imagine how painful typing ‘zucchinis’ was to me)


all you need is

  1. oatmeals
  2. a banana
  3. cinnamon or cocoa powder

what u gonna do

  1. peel and slice the banana
  2. smash the banana w/ a fork in a bowl, then add the oatmeals + cinnamon/cocoa powder and mix
  3. cover the pan w/ your trusted baking paper. using a spoon, place the mixture on the paper forming little circular shapes (they don’t have to be perfect)
  4. cook in the oven for 20 mins at 200°C (remember to flip them over at the 10mins mark)
  5. let them cool off for 30-40 mins and they’re ready to eat!

these take quite a bit but you can prep them before starting to study, then you do your revision/practice while you wait for them to cool off and finally you can take a break + enjoy them!

more recipes

10 smoothie recipes
healthy study snacks
22 healthy snack ideas
10 healthy snack ideas (vegan)
snacks for students 1 2 (!!!!)
frushi (fruit sushi!!) recipe
muffin recipes 1 2
black bean wrap
caramel cashew chocolate cookies (gluten-free)
10 healthy pancake recipes
2 ingredients pancakes (!!!!)
easy cheesecake (vegan)
avocado + tomato toast w/ balsamic drizzle

more links

my food tag
staying healthy in college
minimalist baker
the domestic geek
cheap lazy vegan
food masterpost by @studiyng
stay sated whilst you’re motivated by @areistotle
how to save money on food by @studybudyblr
10 study snacks by @saturdaystudying

pictures credits: { 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 }

Transitioning to Veganism

So you’ve decided that you’d like to become vegan, but where do you start? Transitioning to a veganism may seem daunting but often the idea of a big lifestyle change is a lot scarier than actually doing it. Focus on making one change at a time and the progression to veganism will feel quite natural. It’s important to go at your own pace and to decide on a method that works best for you. Here are some ideas and guidelines to structure your transition to veganism! (read the full post on

Learn as much as you can

Before you even begin the transition the first step is to start familiarizing yourself with veganism. This will really help you feel prepared and knowledgeable as you begin changing your lifestyle.

Add to your diet before you subtract from it

  • Begin incorporating more whole grains, beans, legumes, nuts, seeds, and tofu into your diet. Familiarize yourself with their preparation, storage, and uses.
  • Start collecting and experimenting with vegan recipes that appeal to you. Find a few different quick and easy vegan meals that you enjoy and get comfortable preparing them.
  • Switch milk for a non-dairy alternative such as almond or soy. This is an easy switch for most people but there’s a lot of options, so experiment to find which brand & variety you like best.

Find and remember your motivation to change

There is a huge difference between adopting a vegan lifestyle and “going on a diet”. It’s easy to be tempted into straying from diet plans or “cheating”, but it’s not the same with veganism. When you know exactly why you want to be vegan it’s a lot harder to stray from the lifestyle. This is why it is so important to learn the benefits of a vegan lifestyle and the effects animal products have on our health, environment, and humanity.

Keep a positive attitude

Think of all the new and delicious foods you’re going to try rather than thinking about the foods you’re giving up. You may find yourself surprised at how many options there really are! At least a few of your favourite foods are probably vegan to begin with (or easy to veganize) and there’s loads of international dishes that are suitable for vegans. Get excited about the changes you’re making!

Begin Planning Your Transition

There are plenty of ways to go vegan so this is where you need to seriously think about what is going to work best for you. Here’s some common options:

  • Vegetarianism followed by veganism

  • Slow transition from omnivore to vegan

  • Go all out vegan

(Not sure what’s best for you? Visit the full post for more info on each option.)

All-or-nothing thinking & food barriers to veganism

If you have the desire to become vegan but find yourself struggling with the idea of cravings or giving up a particular food, don’t worry, that’s completely normal! Most vegans stop eating animal products for ethical reasons, not because they don’t enjoy the taste of them.

Far too often people shrug off the idea of veganism for fear of missing a particular food, or they try veganism but end up giving it up entirely for similar reasons. This is often the result of jumping into veganism too quickly with too little preparation. That’s why it is so important to take the transition at a pace that works for you.

(Visit the full post for tips to deal with “barrier” foods)

If for whatever reason you feel as though you just cannot commit to a 100% vegan diet because of a barrier food, that’s okay! Don’t let that stop you from minimizing your intake of animal based products to whatever extent you can. Give up all of the animal ingredients and foods that you won’t miss, and allow yourself the occasional exception whether it’s a food, holiday meal, or favourite restaurant. I advocate following a fully vegan diet and I encourage you to strive towards that as a goal, but it’s just silly to abandon veganism in it’s entirety because you love bacon or cheese too much. If allowing a little flexibility is what will help you sustain a mostly vegan lifestyle then that’s what you should do!

An Important Reminder

Every little bit counts. Whether you go vegetarian, vegan, or simply cut down your consumption of animal products, you’re taking a step in the right direction. Don’t let yourself get caught up in trying to label yourself based on your diet.

Don’t allow yourself to become overwhelmed. Take your time, expect some mistakes, learn from them, and move on! Good luck!

Dinner tonight 😁 this salad was also 5x bigger than it looks.
2 heads of romaine lettuce
Handful of pea sprouts
Cup of raw, chopped baby broccoli
Roasted sweet potato with paprika

1 super ripe mango
1 cup fresh basil leaves
¼ medium avocado
½ tsp chopped garlic
Squeeze of lemon


just a little reminder on your dash as finals approach:

  • you have gotten through it before and you will get through it again.
  • you have worked hard this semester and i’m proud of you.

  • get as much sleep as you can.

  • stay hydrated and don’t forget to nourish your body.

  • breathe.
little reminders

no one notices when you gain 5 pounds, stop stressing

greens are very important

that test you failed won’t matter a year from now

you’ll feel a lot better when you accept the fact that you will continue to fail. don’t allow these failures to break you

nourish your body. and by nourish I mean eat when you are hungry. if you’re at work and the only option is a slice of pizza, eat it. all food is good food

you should invest in a good foundation, a good bra and good shoes

it’s okay to say no to people. making memories is great but so is taking care of yourself and resting

that extra cookie will not hurt you. eat it

sleep is important. go to bed early when you can

“Think about this: If eating meat, cheese, milk and eggs is the norm, why do most people end up with a disease and a cabinet full of pills? Am I supposed to believe that the multi-billion dollar hospital, medical, pharmaceutical and vitamin industries were created for the small percentage of the world’s population that labels itself “vegan”? I bet that everyone in your life under the age of 13 chews on Flintstones vitamins, while everyone over the age of 40 swallows One-A-Day tablets and probably takes some form of medication, too. If animal products contained all the essential nutrients, why is there a drug store on every street corner selling vitamins and pharmaceuticals? Only an addict or a complete lunatic could possible conclude that meat, cheese, milk and eggs are healthy, proper and nutritious. The indisputable fact is that all essential nutrients come from the plant kingdom, and the plant kingdom alone. Instead of feeding animals the plants that we should be eating directly, and filtering those nutrients through THEIR bodies, eat what comes from the earth, and leave the animals alone.” -Gary Yourofsky

I absolutely LOVE this guy & all the valid points he makes about eating a plant-based diet. If you’re interested on listening to any of his other interviews, search him on Google! He is so inspiring and makes such a compelling argument. Xx

What a beautiful day for chia strawberry smoothie.

Coconut Açaí chia pudding
Half a cup of chia seeds
2 cups of coconut milk
2 tbsp of honey
2 tbsp of pure organic Açaí juice.
Stir well.
Let it sit in the fridge for 4-8 hours (you can do this before bed)
add water if necessary in the morning to make sure the texture isn’t too thick.

Fill your magic bullet with
1.5 frozen bananas
5 frozen strawberries
2 figs
Hemp milk

Blend until smooth

Pour the strawberry smoothie into your
Mason jar first, then add chia pudding.

Top off with coconut flakes and cacao nibs.


Tips for anyone trying to change their lifestyle into a healthier one:
  • Don’t obsess with the scale, or with your measurements, if you are following a healthy lifestyle, making changes on what you eat, exercising a little more than before then focus on that. 
  • EAT! No matter what Cosmo says, you can’t survive on 1500 calories a day, you are starving yourself on 1000 calories a day! even more if you are exercising. If you don’t know how much you should be eating remember to never eat below your BMR! (calculate it here!)
  • But also you don’t need to be counting calories/macros all the time! there is not only one way to be healthy, if that doesn’t work for you or makes you anxious then don’t! just be sure you are nourishing your body!
  • Weight fluctuates and measurements too, a more fun and challenging way of tracking progress is by your physical activity, if you run a mile faster, lift heavier than before, hold your jogging longer! (also it will give you quite a lot of satisfaction). 
  • But also track progress in food! if you start seeing how you change your plate, incorporate more healthy meals, more veggies, less junk food etc.!
  • Not everything is salad and lean meat! Make a pinterest board, look for healthy recipe videos, try different things, if you don’t have much time then make a special time once a week to prepare something healthy, share it if you want!.
  • Lastly: breathe in, step back, relax. Change is not instant, if you want to change your lifestyle it’s gonna take time, you didn’t gained weigh in a week, you won’t lose it in a week, if you’ve never exercised before then you won’t become a pro athlete in one night, but that’s okay, everyone has a starting point.
Things to remember if you're wishing you were smaller:

- one day having children, being at a healthy weight in order to menstruate– way more important than being ‘lighter’

- I promise you that people admire all shapes. EVERY shape.

- you are a WOMAN. Not a GIRL. Your weight will not be the same as it was in third grade.

- if you are eating well, nourishing your body, and moving in ways that make you feel good, let your body do its thing.

- you are your laugh, your smile, your character, your hard work, and although you are also your body, your body doesn’t make who you are entirely, it’s only one part.

- people who look perfect online will pick out the best picture from MILLIONS taken, and don’t we all? But remember this when you catch yourself comparing your body to theirs.

it’s so important to remember that even though looking back on your eating disorder you might think “it wasn’t that bad” or “it was worth being skinny”, you don’t remember how bad it truly was. eating disorders can warp your perception and make you forget the pain you were in and only see how your body looked. i can guarantee you that going back there is a bad idea, and you are so much happier in recovery than you ever were or ever will be when overcome by an ed.

N O U R I S H 🌿 bowl - a bowl with many nourishing goods that your body will thank you for 😈😈😈 aka get them vitamins in 🌈🌈🌈 👅✨🌏 #vegan

Made with Instagram