1-Week Diet: Wednesday & Thursday

(This article is a continuation from the previous one. If you’d like to start from the beginning, click [here].)

 

We’ve reached the middle of the week—the turning point where we decide whether to stick with it or give up.

Which path will you choose?

1 “Oh well, I’ll just give up,” ending the day feeling sluggish and heavy both physically and emotionally, and going to bed silently berating yourself for not accomplishing anything today.

2 “Today is a fresh start!” Believing you can succeed, completing each small task, and going to bed feeling healthier and happier than yesterday, proud of your efforts.

To avoid becoming a “three-day quitter,” always visualise these two paths and stay in control. Don’t let that inner devil’s whisper steer you off track!

This self-discipline is key to truly taking care of yourself.

How are you feeling today? Are you mindful of your health and caring for your body?

 

Wednesday

Exercise

Today, let’s focus on a simple glute workout you can do standing or seated.

Engage your glutes and the back of your thighs by squeezing them tightly. If standing, you’ll feel like you’re growing taller; if sitting, your upper body will lift slightly. Hold for as long as possible, and then push through for an extra 10 seconds when you feel you can’t go on.

Do this whenever you remember throughout the day. Don’t forget the morning and evening stretches and abdominal exercises from earlier this week.

 

Diet

Today, aim for a gluten-free and dairy-free diet.
Many people find that gluten or dairy can upset their digestion, and these ingredients are more pervasive than you might think!

Be mindful of soy sauce (which often contains gluten) and foods with butter or other dairy-based ingredients. Check labels on convenience store meals and supermarket items—you’ll be surprised how often these appear.

For breakfast, have some fruit. If you can, include seasonal vegetables as well; they help harmonise your body with the local climate.

Dinner two hours before bed might be challenging on a busy weekday, but perhaps you can split your lunch into two portions and save one for later.

If you can’t manage everything today, don’t worry. Do what you can when you can. The key is not to give up or forget—consistency is what matters most.

 

Skincare

Since today’s focus is on diet and exercise, let’s keep skincare simple and relaxing.

What scents do you enjoy?

Our sense of smell is directly connected to the brain, making certain aromas calming or energising. Essential oils can even provide physical benefits.

If you already have a favourite scent, incorporate it into your skincare routine today. Or take a moment to appreciate the scents of products you already own.

If you’re looking to explore new aromas, here are some ideas:

Citrus (e.g., orange, lemon): Refreshing, boosts focus, supports the immune system.

Floral (e.g., rose, lavender): Eases anxiety, relieves tension, has anti-inflammatory properties.

Woodsy (e.g., tea tree, pine): Helps prevent infections, supports the respiratory system, boosts motivation.

Sweet (e.g., vanilla, cinnamon): Stabilises mood, promotes happiness hormones, improves circulation.

If you have essential oils, add one drop to a fragrance-free face or body cream to enjoy the aroma. Or mix a few drops with ethanol to create your own perfume.

 

Summary

1 Add glute exercises to your routine, plus morning and evening stretches and abdominal workouts.

2 Try a gluten- and dairy-free diet. Include fruit for breakfast, seasonal vegetables, and dinner two hours before bed when possible.

3 Enjoy your favourite scents in skincare and continue with the nose-side and jaw joint massages.

 

Thursday

Exercise

While drying your hair, try wide squats to help tone your legs.

Stand with your feet wide apart, lower your hips straight down, and hold. You can dry your hair while holding this position or move up and down slowly as you dry.

By now, you’re getting the hang of adding small exercises to your routine! Don’t forget the glute exercises, morning and evening stretches, and abdominal workouts.

 

Diet

How was your digestion this morning?

If you noticed an improvement, consider continuing the gluten- and dairy-free diet. However, cutting dairy can reduce your intake of calcium and vitamin D, which are essential for bone health and can help prevent osteoporosis, especially in women.

Today, focus on foods rich in calcium and vitamin D:

Soybeans, lentils, chickpeas.

Nuts, quinoa, oats, almond milk, tofu.

Seaweed.

Keep up with fruit for breakfast, seasonal vegetables, and dinner two hours before bed as much as you can.

 

Skincare

The season of persistent dryness is upon us.

What’s your solution for keeping your skin hydrated?

One often-overlooked factor is water intake. Many of us drink less water as the weather cools.

Today, aim to drink at least one glass (200ml) of water every two hours.

As for me, I drink over 10 cups of tea and 500ml of water seven times a day.

Continue enjoying your favourite scents and don’t skip the nose-side and jaw joint massages.

 

Summary

1 Add wide squats to your routine while drying your hair, plus glute exercises, morning and evening stretches, and abdominal workouts.

2 Focus on calcium and vitamin D intake, continue with fruit for breakfast, seasonal vegetables, and dinner two hours before bed.

3 Prioritise hydration, enjoy aromas, and continue with the two massages.

 

Are you getting used to this routine?

By now, you’ve likely learned so much and are getting better at connecting with your body.

Next time, we’ll tackle the latter half of the week. Let’s keep going strong!