i started an anti-inflammatory diet (part II)

zero-bloat tofu bowls + the choice to nourish, even when you don't feel like it

Some days, the hardest thing in the world is cooking dinner.

Not solving world peace. Not quitting sugar. Just… forcing yourself after a long day to put together a meal that doesn’t come in plastic packaging and wasn’t delivered by someone on a bike.

The last time I wrote about anti-inflammatory eating, I focused on the why – because changing the way I eat is changing how I feel. Less brain fog, more energy. Less inflammation, more trust in my body.

But I’d be lying if I said it was easy.

This post is about the how.

Specifically, how to show up for yourself and your body on the days when you really, really don’t feel like it. The days when your to-do list is half-finished, your energy is low, and your soul would really prefer to order sushi and watch a documentary (currently hooked on the Karen Read trial) under three blankets, thank you very much.

The Inner Battle of 5:45 p.m.

It was a Monday, and I’d technically done a lot: laundry, gym, errands, managed a lot of work, etc. But when the afternoon slump hit, so did a soft sense of dread. The kind that settles into your bones and tells you, You’ve done enough. Rest now. Order food.

And maybe I had done enough (trust me, I did my done list today). But I also had fresh groceries in the fridge and a promise I made to myself: cook more. nourish more. show up more.

As I sat debating between Postmates and productivity, I remembered a line I read from a Substack I admire by the founder of Ghia (a super tasty non-alcoholic apertivo you should try if you haven’t already):

“I can do hard things, and it’s going to be fine. And then it’s going to be amazing.”

This led me to remember a mantra Nicole J Sachs LCSW repeats in her book Mind Your Body:

“Life is a choice between what hurts and what hurts worse.”

It might feel tiring to cook dinner tonight, but it will be nowhere near as painful as the consequences of an unhealed gut.

These were the nudges I needed.

I can do hard things.
I can cook one bowl of food.
I can choose nourishment, even when it’s not convenient.

So I did.

Gut-healing tofu bowl

Nourishment Is Not Just Nutrition

Let’s talk about that word: nourishment.

Not restriction. Not a sad plate of kale. Not punishment for being tired or imperfect.

To nourish is to care. To ground. To regulate. To remind your body that you are safe here.

The bowl I made that night didn’t just satisfy my hunger. It energized me. It reminded me that healing doesn’t always look like supplements and lab tests and willpower – sometimes, it looks like tofu, kimchi, and a dinner you made yourself even though you didn’t want to.

And that’s enough. That’s everything.

Not to mention eating 12 donuts may make you feel better for approximately 12 seconds after eating them…. But this action will also fill you with dread, fatigue, and blood sugar issues for an entire day or many days after the fact.

What Was in my Gut Healing Bowl (and Why It Worked)

It was simple, but it was literally invigorating. A combination of gut-friendly ingredients that genuinely made me feel lighter, calmer, and more… okay.

Here’s what was inside:

• Tofu – plant-based protein with isoflavones that lower inflammation

• Sweet Potato – full of fiber and prebiotics for your gut

• Kimchi – probiotic-rich, spicy, and will give you a kick of energy

• Avocado – healthy fats that help regulate hormones and mood

• Cucumber – hydrating and soothing for digestion

• Garlic – antimicrobial and gut-healing

I ate it. I felt good. And I felt proud. Not because it was perfect, but because I showed up for myself - and actually felt the absence of bloating in my stomach because of that.

A win win if you ask me.

The Recipe
When I want to eat like I love myself, I make this.

Korean-Inspired Tofu Bowl (Serves 2):

• 1 block firm tofu, pressed + cubed

• 1 medium sweet potato, diced

• ½ cucumber, thinly sliced

• ½ cup kimchi (I used Mother in Law)

• 1 avocado, sliced

• 1 cup cooked rice (white, brown, or cauliflower if you're that person)

• 1 tbsp sesame oil

• 1 tbsp tamari or coconut aminos

• 1 tsp honey or maple syrup

• 1 clove garlic, minced

• Optional toppings: sesame seeds, micro-greens, balsamic glaze or sriracha

To make it:
Roast the sweet potatoes (400°F for 20–25 min), pan-fry the tofu until crispy, toss in garlic, honey, and tamari. Assemble everything in a bowl, add toppings, and eat with satisfaction.

But What If You Don’t Want to Cook? (A Survival Guide)

Here’s how I’m learning to stick with it — even on the days when I’m running on fumes:

1. Progress, not perfection.
   Seriously. Some days your win is just not ordering delivery. Other days, it’s ordering delivery, but opting for Mediterranean cuisine rather than pizza.
   

2. Choose one meal to get right.
   If lunch is your only moment of peace, let that be the meal you upgrade. It doesn’t have to be all or nothing at first.
   

3. Focus on what you’re adding in, not what you’re cutting out. More fiber, more color, and more healthy proteins and fats means more feeling good.

This isn’t a diet. It’s a practice. This isn't a restriction. This is a ritual. One that gets easier the more you remind yourself why you started (write it down!).

Food Makes your Mood

We live in a world designed to keep us tired, inflamed, and reaching for convenience. But we really need to say no to that and saying yes to nourishment.

One home-cooked bowl won’t change your whole life. But it can change your mood, your gut, your night. And enough of those moments strung together? That’s healing.

So, start with lunch today. See how it goes.

<3 Delaney