Five per day!! Curious?

There are some basics rules in order to keep your health and body balanced. You might know them all, you might know nothing. But I 'll share the tips with you anyway! So, pay attention!

We have to eat 5 times per day! Yes! Five times! Breakfast, snack, lunch, snack, dinner, snack. But you have to eat them in three hours apart from each other. And by saying breakfast, I don't mean a cup of coffee but a meal! Cereals or pretchel with milk or french toast. For snack you may eat a fruit with 3-4 nuts or a cereal bar.

The last snack of your day must be eaten at least 2 hours before you go to bed. And it can be a cup of milk or a yogurt. In that way, you keep your stomach busy and burns calories for you! This procedure is called thermogenesis and is pretty cool!! Our stomach must always have something to do! But remember, amount counts! Keep your stomach busy not extra full!

To sum up, take your lunch box to work!! How cute is that!!

Enjoy your day!!



Hello people! Orange is my favorite color and fruit! But let's focus on the orange as a fruit! Fashion comes second! You have to keep your body in shape in order to wear the clothes you like!

Eating or drinking orange is good for your health! The most famous thing about orange is that is a great source of vitamin C! But you must learn that orange has many many nutrients that will keep your body in a good shape and most importantly will keep your body healthy! With only 60 calories per orange you take: potassium, fiber, antioxidants, calcium!!

 In other words keeps your bones, skin and blood vessels healthy and in addition helps your immune system stay strong and fight for you! So, go to your grocery shop and buy lots of them! Add them to your daily diet and in your cooking! It's perfect with baked potatoes and chicken!

Enjoy and have fun!! How cute that orange kitty is!!



Let's talk about Popeye and his secret strength source! Spinach!

Spinach is the perfect multivitamin! Start counting! Vitamin A, vitamin C, vitamin E, vitamin K, vitamin B6! And I can go on!! Low cholesterol, low in saturated fat!

It also contains: calcium, iron, magnesium, phosphorus, potassium!

In simple words! Good for----> Skin, vision, red blood cell production, protects from:  lung,colon, prostate and oral cavity cancers, bone building, good for Alzheimer and damage in the brain, antioxidant, controls heart rate and blood pressure, sperm generation, cardiovascular diseases, controls cholesterol etc..

I can go on!! Popeye was a smart sailor! He was motivated and he had to cope with his duties! That's why he selected this particular vegetable!! Follow his example!

Isn't it good looking, or what?? Haha!

Enjoy the rest of your day!! And remember!! Always have fun! 


Yogurt! Think again!

I know, I know.. most of you hate yogurt.. But, you can make really tasty smoothies with it! You just mix 2 tablespoons of greek yogurt with any fruit you like and Da Da!! A tasty snack!
But not just tasty but healthy as well!! In my opinion, the best thing about yogurt is that is much easier to digest it than milk! So, you feel your stomach full but not heavy!
Yogurt is a rich source of calcium, just like drinking a milk can!
Drops your cholesterol as well!!
And last but not least keeps your colon healthy!! Think again, people!! Lowers your colon cancer risk!

Check out this picture! Here are yogurts' nutrition facts:



Chocolate, chocolate, chocolate!!

Oh! Who doesn't love chocolate!!! It's passion and love! The best gift, the best consolation! With friends or alone! The best friend and worst enemy! But here I have some ideas to enjoy your passion guilty free!
There is always dark chocolate which has better quality than milk chocolate and much less fat. But I have some recepies with milk chocolate!
You can make a toast! But instead of cheese and ham you put 2 chocolate tiles and you bake it in your toaster! It's the best chocolate croissant! If you want to drink it! You boil a cup of water and you melt 2 chocolate tiles in it! It's yammi!!
Another way is to cook the famous American pan cakes and add 2 chocolate tiles ! It will melt and it will make you feel full! Just 1 pan cake! And just 2 chocolate tiles! 
Enjoy my friends!! Once a week is guilty free! Twice or more ... you are responsible!
Have fun!!


Homemade medicines!

Hey there! Sorry for not posting the last couple of days but I was sick.. :( So, that's why I 'm gonna give you some tips of how to make your life easier when you are sick or tired.
It's not anything difficult.. just a chicken soup!! Really! Chicken soup is the best medicine for almost anything!! Especially when you have a cold! Another secret tip is a cup of tea with sugar (a teaspoon is enough), will make your stomach brand new! An apple will make your diarrhea go away! And when you feel tired honey with  walnuts will give you the energy you need with an orange juice!
Have fun and don't let a slight discomfort keep you at home! Be safe and stay healthy! Wash your hands regularly and if you are really sick stay at home and let time do the rest!


Dinner time!

Hey there! Wherever you are! Nutrition is everywhere! Local cuisine is our inheritage! We honor our cuisine but who doesn't like a taste of chinese or italian cuisine! So if you are out to dinner you can still eat healthy! For example, when you are in chinese restaurant you may order rice with vegetables steamed and pork! You 'll really enjoy it! Now if you stay in European style like italian, you may order pasta with vegetables like broccoli served with salad!
No worries! You can do it! I've told you before, everything is in our mind! Don't push yourself hard though, it won't work! If you need once in a while some french fries, do yourself a little favor! Eat them, it won't do you any harm! But only once in a while.. and I don't mean every week! But once a month is forgivable!
Go out there and have fun!! Enjoy!


Funny video!

The following you tube video is an add from Thailand. It's so real! Even if your stomach...


Tears worth it!

As everybody knows onion is one of the reasons that we cry at home!
But not for nothing!

 Eating onions is a very good way to fight cancer, especially stomach cancer, thanks to antioxidant flavonoid quercetin!

In addition, onion helps your body to eliminate the free radicals in the body, protects and regenerates vitamine E and can raise your "good" cholesterol (HDL). Also bring reduction in the total blood pressure, helps lower blood sugar levels in diabetics.

You can cook it if you want your breath not to smell like onion! You may also use it in every recipe you wish!!
It contains just 40 cal per 100g !

So enjoy your onion rings! But not fried! Help your body stay cancer free and healthy!


Did you know...

It's not that difficult to eat healthy and stay fit! Here are some easy ways to get started!

Cooking dinner as a family is the perfect way to learn about nutrition and to bond with each other! Dried fruits and nuts are a great snack! Taking the stairs, jumping rope, walking and jogging is a great way to exercise, burn calories and exercise your heart! All the vitamins and fiber in fruit are in the peel!

So don't puss your selves! Relax and go for a walk with your friends or with your dog! Use your kitchen, don't just left it there getting dusty! Eat fruit even as a dessert! Forget that your building has an elevator! Feel your heart beat! It's great to know you have one! Be safe!

Special thanks to :



Nutrition quotes!

"Cucumber should be well sliced, dressed with pepper and vinegar, and then thrown out" 
- Samuel Johnson

"He was a bold man that first ate an oyster" 
- Jonathan Swift

"The trouble with eating Italian food is that five or six days later, you’re hungry again" 
- George Miller

"Food is an important part of a balanced diet" 
- Fran Leibowitz

"Never eat more than you can lift" 
- Miss Piggy

"Never trust a skinny cook" 
- Iain Hewitson (Australian Celebrity Cook)

"I've been on a diet for two weeks and all I've lost is two weeks."
- Totie Fields

"Self delusion is pulling in your stomach when you step on the scales."
- Paul Sweeney

"Let us eat and drink, for tomorrow we diet." 
- Wendy Morgan

I want to thanks :


Bugs Bunny's nutrition secrets!

We 've all seen and loved Bugs bunny's adventures! It's our favorite rabbit! And don't be scared.. I won't tell you how to cook Bugs.. I'm gonna tell you about his favorite delicacy! Let's talk about carrots! First of all, we all love their color, so cute!
But their nutrition facts are those who are going to save our life!
Carrots are rich in vitamins, carotenes, poly-acetylene anti-oxidant falcarinol (which fights cancer). But lets focus on the vitamin thing for a moment and make a list! So we have: Vitamin C which helps your teeth, tissue and gum. Many B comlex group and vitamin B-6. I don't want you to get bored.. so the fact is that carrot is a pretty good vegetable to have in your daily diet and provides only 41 calories per 100g (cholesterol free!)
 Except from the vitamins, carrot also contains minerals like calsium, potassium, phosphorus that helps controlling your heart rate and blood pressure.
To sum up, I think that Bug Bunny is a really really smart rabbit! He eats carrots, he exercises daily, he is happy and he is planning on staying with us for ever! Let's follow his example! Have a great day people!!


Sports Nutrition Pyramid.

The Nutrition Pyramid is the most popular image for the nutritionists! We even use it as a wallpaper to our computer! Although many scientists wanted to be even more specific in situations like athletes. If you like sports this pyramid will be really useful for you!

So have fun with the colours and take a look if you like! Haha! Don't forget the water! It's the basic principal for a healthy organism! Take care and have fun with sports, gives you energy!



Hello again! I want to thank you for reading my blog! Hello to United States of America, Greece, Russia,  Brazil, Italy, France, Philippines, England, Indonesia, Canada!
I 'll tell you again.. ask me anything. Ask me about food in any local cuisine, I will try to be precise! Thanks again for your support! 
If you want leave a comment below and suggest the topic that you would like me to post next! 
Take care and remember.. have fun with food but in the right amount and quality! Today I ate chicken soup because yesterday I had eaten pizza! Balance is the key! Little secrets!! 
Take care!! 


Funny friends/clients and their questions!

When people meet us as professionals or as friends, they ask us questions. First thing is what we eat! Pretty funny actually because we eat anything but healthy food! I 've told you before that we aren't normal people! Haha! So we LIE to you! We tell you that we eat plenty of fruits and vegetables! I bet that the most of us eat poor quality of food! But we are gonna pay the price in about.. let's say twenty years. Don't make the same mistake! Educate your kids! As a grown up you have already developed an eating attitude and it's more difficult for you to change it for health reasons. So if you 've been trained by your folks it would have been easier for you to adjust your eating behavior!
Another question is about our weight! Why people want to know our weight! I will never understand that! Yes, we are thin (in majority) so what? Your goal is to stay healthy, strong and the last thing to worry about is the way you look! Of course the way you look is very important nowadays but staying healthy with a good quality of life must be your priority!
So next time you meet a nutritionist ask him many many things! We love answering your questions! But not personal ones! An advice for your snak or for fast ways to make your dinner are always welcomed!
Be safe! And remember you can ask me anything you want (even for my weight!Haha!)! Just leave a comment below!



We need vitamins for our body and mind to work! We need vitamins so that our hair and nails be healthy and strong! We need vitamins so that our lives get better! So this is a link where you can find the dosage, function and natural sources without taking any supplements (unless you have a health issue).



Nutritionists aren't perfect.

Most of us are really weird human beings! Many times we suffer from eating disorders. It's funny that the person that you hire to save you from an eating disorder to be a patient to the same disease! But its really really common. We are people that in our lives have to eat healthy. We have to be thin so that you can trust us and we have to look healthy so that you can be convinced that we 'll give you the right variety of food.
So the responsibility is stressful. We fall into the trap of our own prohibitions! We eat nothing or we eat a lot! Either way the result is the same.. everybody, we must love ourselves and our body. No matter how much we weigh, how beautiful we really are. Love your self and then you will receive all the love from the people around you. Trust me on that! Don't miss the point here! We have to stay healthy for us and the people we love. Not to have other's approval. Enjoy your day!