A Salad a Day
A few months ago, I found myself experiencing frequent brain fog. I’d walk into rooms in my home and forget why I was there. I’d make a phone call and forget why I called. Conversations blurred. Simple tasks took twice as long. And my energy dipped—even on the days I got decent sleep.
At first, I chalked it up to work and motherhood. The constant juggling and the invisible load of caring for everyone. And work? Just hella busy. But as time went on, the fog didn’t lift—it lingered.
I started to wonder… Am I getting old?
So I did what I do when something doesn’t feel right—I phoned a friend.
She nodded instantly. “Girl, I’ve been there.” We talked about everything from stress to post-partum struggles to early menopause. (The power of sisterhood, I swear.)
She told me what helped her: seeing a dietitian.
I hadn’t even considered it—but I was ready to feel better.
So I did a quick Google search, found a few platforms, and to my surprise, discovered that the services were actually covered by my insurance. Covered! That alone felt like a small win.
And honestly? Making that appointment was one of the best decisions I’ve made.
Listening to My Changing Body
I started meeting with my dietitian weekly. From the jump, we focused not on restriction, but restoration. What was missing? What needed nourishing? Together, we built a plan grounded in how I actually live—balancing family, work, movement, and everything in between.
First, we focused on the foundations—what she called my macro goals:
Eat 3 servings of veggies and 2 servings of fruit daily
Get 75g of protein a day (25g with each main meal)
Hit 25g of fiber
Drink 72 oz of water
Move intentionally: 150 min of cardio weekly + 2 strength sessions
Then what really helped me was this—each week, we set small, intentional micro goals to build toward those targets. And she helped me keep it simple.
🥗 A salad a day
🍎 A piece of fruit in the morning
💧 Water with every meal
📝 Logging meals—not to punish, but to stay present
She even helped me put together a practical shopping list—frozen veggies I could throw in a pot, salad kits I could grab and go. Thoughtful, doable swaps that made healthy choices feel easier in the middle of real life.
As we continued our sessions, we also dove into nutritional topics each week. We explored:
The role of macronutrients (protein, fats, and carbs) in mood and metabolism
Why micronutrients like magnesium, iron, and B vitamins are essential for brain function
How hydration impacts focus
What foods support hormone balance
And how gut health is intricately tied to clarity and confidence
While it all started with a salad a day, that small shift became a daily act of self-care—a quiet reset, a nourishing pause, and a reminder that I deserve to feel good in my body. Within days, the fog began to lift. My focus returned, and I started to feel like myself again.
From there, we expanded into sleep—something I’ve struggled with for years. With small changes like unplugging before bed, sipping herbal teas, and creating a wind-down routine. Truthfully, sleep is still a work in progress, but I’m learning to honor where I am. 🙂
But Real Talk: I’m Actually Enjoying This
I didn’t expect to say this, but I’m genuinely enjoying making salads.
It’s become a creative, nourishing pause in my day.
Today, I grabbed a simple salad kit and made it my own with chickpeas, sweet corn, and some leftover jerk chicken for added protein. Quick, filling, and full of flavor. Took about 15 mins.
I’ve even started making my own dressings. Last night, I whipped up an Apple Cider Vinaigrette that added so much flavor—and the best part? It lasts all week.
Here’s the recipe if you want to try it:
Apple Cider Vinaigrette
Ingredients:
¼ cup apple cider vinegar
1 tablespoon Dijon mustard
1 tablespoon maple syrup (or honey)
½ cup olive oil (I also make my own infused olive oil with rosemary and garlic—really easy and adds great flavor)
Salt + pepper to taste
Optional: a minced garlic clove (or shallot)
Instructions:
Whisk everything together in a small bowl or shake it up in a mason jar.
Taste and adjust—more vinegar for tang, more oil for richness, more maple for balance.
Store in a jar in the fridge for up to a week. Shake before each use.
If You’re Feeling Foggy…
If you’ve been feeling tired, scattered, or not quite like yourself—
You’re not alone.
You’re not getting old. (And if you are? Who cares.)
You’re just in a new season.
Start small:
📞 Phone a friend.
Sometimes clarity begins with conversation. Reach out to someone you trust. Say it out loud. Let yourself be witnessed—you’d be surprised how healing that can be.
✅ Make the appointment.
Call the provider. Book the consult. Whether it’s a dietitian, therapist, or primary care doctor—take the first step. Your wellness is worth the calendar invite.
✅ Eat the salad.
It’s one small way to choose yourself today. Nourishment is a form of love, too.
🥗💚
Got a Favorite Salad or Dressing?
If you have any go-to salad combos or homemade dressings you swear by—I’d love to try them. Let’s share! Drop it below or message me.
Let’s build our recipe stacks together. Nourishment, community, and good greens? Yes please. 🥗💛
With Love,
Peta-Gay
My Salad - Romaine lettuce, mixed greens, carrots, corn, chickpeas and apple cider vinaigrette dressing.