Christmas and good nutrition

Doris M • December 4, 2022

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.

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Eczema skin condition guideline

By Doris M • October 22, 2022

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 raisins and Mastiha Chios- the undiscovered Greek superfoods

By Doris M • June 26, 2022

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 Importance

By Doris M • June 11, 2022

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.