DORIS'S BLOG

With Christmas holidays and cold weather approaching, we usually tend to eat more and especially eating lots of sweets and desserts this time of the year. Here are some tips to manage eating more calories during holiday season and to stay fit without gaining extra weight. First you need to start the day with a filling and healthy breakfast, which can keep your blood sugar at a good range. For example, porridge (you can use instant oats or quick oats) with milk or any alternative like almond milk, sliced fresh fruits like banana and apple, handful of cranberries, and cinnamon. You can also add chia seeds and pomegranate seeds for better nutrition. As a sweetener you can add a bit of maple syrup. Another idea is to add probiotic yogurt instead of milk to boost your immune system and promote better digestion. Good hydration is also important during festive season since we tend to drink more alcohol. It is recommended to drink at least 6-8 glasses of water per day but also you can get your hydration through freshly squeezed juices or herbal teas like chamomile or peppermint tea. When doing family dinner or lunch gatherings, it is important to select healthier food choices from the buffet. One tip is to fill most part of your plate with roasted veggies like squash or veggies in a form of salad and then add some protein like chicken, salmon, quinoa and carbs like rice, potatoes or sweet potatoes. It is extremely important not to skip any meals and include all the nutrients needed at every meal. There is no way we can eliminate dessert consumption since it’s the holiday season. You can find healthier dessert options in the market or is better to bake them on your own. You can use alternative to regular sugar like maple syrup, honey, coconut sugar or monk fruit when making the desserts. You can consume smaller portion of the dessert but make sure you enjoy it since is a festive time of the year. Another important thing is to take time to eat your food and also enjoy it. Including also some exercise activity is important. For example, skating or going for a hike or doing exercise at home. Last but not least make sure you enjoy your time and your food and drinks during the holidays and have a good time with your loved ones.

With winter and cold weather approaching, our skin becomes drier and needs a better care through a variety of nutritious foods. One common condition is eczema, which causes itchy, dry and inflamed skin and is more common in children but can also occur later on in life. Most of the time people who are diagnosed with eczema have also food allergies. Most common allergens that are linked with the skin condition of eczema are: Soy Eggs Cow’s milk or any dairy product Fish like shellfish Gluten Nuts Since eczema is inflammation of the skin, is recommended to consume anti-inflammatory foods that will help to reduce symptoms of eczema. Fatty fish like salmon, which is rich in omega-3 fatty acids that help to eliminate inflammation. Fish oil and omega-3 supplement can also be included in your diet. Foods rich in quercetin (antioxidant and flavonoid) such as berries, apples, kale, spinach, cherries and broccoli . Quercetin can also be found in a supplement form combined with vitamin C which also good for better skin. Healthy fats such as avocado and olive oil can also be consumed Diet should also focus on fruits, veggies, and whole grains such barley, buckwheat and oats Foods high in vitamin C, which helps to boost immune system and collagen production and makes skin capillaries stronger. Such foods include oranges, strawberries, kale, mango, broccoli. Foods rich in beta-carotene, vitamin E, selenium and zinc (nuts, peanut butter, collard greens, spinach, brazil nuts, red bell peppers, beans, mushrooms, carrots, sweet potatoes, squash) Good hydration also important via drinking at least 2L of water per day plus consuming foods that contain water such as cucumber Also good to avoid foods high in trans fats like margarine, processed foods and foods high in sugar

Corinthian raisin is the small black raisin and is considered to be a superfood in Greece. It has a variety of antioxidants It reduces LDL cholesterol which is considered as the "bad" cholesterol Lowers the risk of atherosclerosis (condition that a plaque is build in the arteries) Brings diastolic blood pressure down to people with type 2 diabetes without giving them an issue for their blood sugar since is considered to have low GI Prevents cancer from happening in the stomach and the intestine It also has anti-inflammatory and antibacterial properties. The recommended portion to be consumed is 2 tablespoons per day which is same as eating one fruit. Mastiha Chios is also one of the main Greek superfoods with a lot of health benefits. It can help in better digestion and can reduce acid reflux It has antibacterial and anti-inflammatory properties It can protect your oral health Reduces risk of atherosclerosis Can also help heal skin conditions Can also be consumer in a form of a supplement or added in water for better flavour and hydration Therefore is good to incorporate those two superfoods into our diets since they both provide so many good health benefits.

Men’s health is as much important as women’s health. Men are more likely to have unhealthy lifestyle and nutrition habits such as smoking and alcohol intake. The most common health conditions that appear to men especially when they get older are heart disease, prostate cancer, colon cancer and even osteoporosis. Some risk factors that can lead to heart disease include high blood pressure, high cholesterol, diabetes, family history, age, obesity and smoking. Nutritional changes that you can do in your daily diet to reduce risk of developing heart disease are: Reduce the intake of saturated and trans fat that can be found in meat, high fat dairy products, margarine, butter and some snack foods (really important to check nutrition information at the back of every product you buy) Increase consumption of high fiber foods (whole grains, veggies, fruits, nuts and legumes) Increase intake of omega-3 foods (like salmon and nuts) Limit alcohol intake by drinking max 2 drinks per day for men Additionally cancer is also a common health condition that men may have especially prostate and colon cancer. Risk factors that can lead to onset of cancer are obesity, high fat diet, low fiber diet, physical inactivity and alcohol. Nutritional changes that you can incorporate to reduce risk of cancer are: Lycopene consumption. Lycopene is a carotenoid found mostly in fruits and veggies and can help reducing risk of prostate cancer. Best food sources of lycopene are tomatoes, guava, watermelon and grapefruit. Selenium consumption, which is a mineral and antioxidant, that aids in cancer prevention. Best food sources of selenium are brazil nuts and fish (like tuna). High fiber diet is also important for reducing risk of cancer Osteoporosis is also quite common as you age. Risk factors that lead to the occurrence of osteoporosis are age, family history, physical inactivity, excessive soda and alcohol consumption, low calcium intake. Nutritional changes to eliminate risk of osteoporosis are: Increase calcium intake by consuming dairy foods like milk, yogurt and cheese, but also some fruits and veggies like broccoli, kale. apricots, kiwi and oranges. For men is recommended to consume at least 1000mg of calcium per day (from food but also as a supplement) Avoid excess alcohol consumption since that interferes in proper bone formation and has an impact on the calcium absorption from your body.

Summer is around and we spend more time outside enjoying sun and doing activities outside. During summer temperature rises so weather becomes warmer and we need to consume lighter foods and stay hydrated as much as we can. For example we can combine whole-grains such as barley, buckwheat, oats, millet with fruits that are seasonal in summer like watermelon, strawberries, cherries, cantaloupe and leafy green veggies (kale, collard greens, swish chard, spinach). Another good tip is to consume fruits with higher water content such as melons and citrus fruits as a snack with some yogurt and nuts together. Keeping yourself hydrated is also extremely important during summer. Remember to always carry a bottle of water when you are outside. Coconut water can be also added into your summer diet to provide extra nutrients and hydration. Also, you can blend frozen fruits into a smoothie and add Greek yogurt, chia seeds, protein powder and nut butter for more nutritional value. You can also juice greens and make a green juice with celery, spinach, kale, lime, and cucumber and add apple for some extra sweet taste. Water intake is so important for your body since water hydrates every cell in your body and affects your exercise performance especially during warm and humid weather. Water intake is different for every person since is based on age, gender and level of activity, however roughly is about 12 cups per day for women and 16 cups per day for men (those amounts include fluids from water, foods and other drinks). Foods that are high in water are vegetables, fruits and lean proteins so the higher your intake of those food groups in your diet the higher water intake into your body. Whereas processed foods are low in water so is recommended to avoid them or eliminate them from our diets. Some ways to increase water content in your diet during summer are: · Consume more veggies as a salad and especially leafy greens since they contain up to 92% water · Enjoy seasonal fruits like melons and berries as a snack or combined in a fruit salad · When you workout have a bottle of water with you especially when you are exercising outdoors since during summer risk of dehydration is higher · You can add cucumber or fruits like lemon, orange, grapefruit or berries in your water for extra hydration, nutrients and better taste  Electrolytes are minerals that your body needs especially when you exercise during summer time. The minerals that belong to electrolytes are magnesium, calcium, chlorine, phosphorus, sodium and potassium. Those minerals when dissolved in water they create ions that are electrically charged particles. Additionally, when there is a good balance of electrolytes in your body, nervous system and muscle contractions perform at their best. However, if the level of electrolytes is low in your body you can experience muscle cramps, extreme fatigue and irregular heartbeat during workout. That’s why is critical to maintain good hydration and electrolyte levels when exercising in hot and humid weather. Some ingredients to use for good electrolyte balance rather than buying commercial drinks are: · Maple syrup which contains 5 out of 6 electrolytes (all except chlorine) · Apple cider vinegar which contains 5 out of 6 electrolytes (all except chlorine) plus vitamin C and B vitamins · Ginger which is a source of potassium and magnesium · Molasses which is a source of calcium, magnesium and potassium Overall, maintaining good hydration and gaining all the necessary nutrients through foods and fluids is way important during summer.

Spring almost here and our bodies need some nourishment and cleanse after all heavy meals consumed during winter. Usually during spring people eat less either because they do a body cleanse or fasting due to religious purposes since Easter almost here. Spring is known as the season focused on liver. Liver is one of the largest organs in our body responsible for nourishing all the organs and the muscles and also helping in blood circulation throughout the body. During spring usually we prefer veggies and fruits rather than hot soups or stew. Especially leafy green vegetables like kale and collard greens are being consumed since they contain chlorophyll which gives them the green colour and also provides them cleansing and nourishing properties. Additionally, sweet and strong flavour foods such as beets, carrots, spinach, seeds, legumes and grains can be consumed since they relax and cleanse the body from all the build up of heavy metals during winter. You can also add fermented foods like kimchi, pickles and sauerkraut to aid in better digestion. Some herbs that can be used in your spring cooking include basil, thyme, rosemary, mint, garlic and ginger. Therefore is important to nourish and keep our liver in a good function and condition since it will help get rid of all the toxins from our body and avoid having issues like high blood sugar, poor digestion and abnormal functioning of the immune system. Lastly, consuming good fats like olive oil, avocado, seeds, and fish is way important for good heath and nourishment during spring. Message to take: Nourish your inner self for a better and healthier outer self!

Did you know that coffee can have positive impact on your exercise performance? Drinking coffee as an athlete can improve your performance as an athlete by using fat as source of energy. Coffee can boost your performance in different kind of sports such as high-intensity and endurance, exercise activities. Also, it helps to enhance recovery after your athletic performance with just moderate consumption. In addition, coffee can also be good to used before starting exercise since it will stimulate central nervous system and it will help reduce fatigue after exercise. Coffee can also be used as a fat burning and can increase hormones like epinephrine which increases athletic performance. Last it has impact on your body temperature and it can help in burning more calories.

Good nutrition is extremely important to start during our childhood. This post will focus on ideas for healthy and nutritious snacks that parents can offer to their kids. It is important kids to eat snacks from all food groups and is recommended that kids consume 2-3 snacks per day that should be given at least one hour before main meals. Some ideas of healthy snacks include the following: Toast whole grain waffle and combine it with sliced fruits like apple or banana, low-fat yogurt and nut butter like peanut butter or almond butter. If kids are allergic to nuts you can put some honey or maple syrup instead Toast tortilla with hummus, low-fat cheese like cottage cheese and feta, sliced turkey, lettuce and tomato Slice some fresh fruits like berries, banana or apple and dip it to low-fat vanilla pudding or yogurt, can also add oats or cereals Unsweetened apple sauce with cinnamon and whole-grain crackers Slices of banana bread made with honey as a sweetener instead of sugar Make a healthy smoothie by blending a mix of frozen fruits like strawberries and banana with low-fat milk or yogurt, can also add fresh mango and avocado These are some snack ideas to include at your child's daily nutrition which will give energy and all important nutrients that a child needs for their development. For more info please contact me to book a one-to-one consultation.