Feed Your Health

Ready for real, sustainable change? Our 12-week nutrition program is here to help you build lasting habits that align with your health and fitness goals. With our user-friendly app, customized weekly diet plans, ongoing support, and valuable nutrition tips, you’ll cultivate new, healthier routines that become a natural part of your lifestyle.

No quick fixes - just a commitment to a healthier you. Are you in? Join us today and start transforming your life! 💪

: Spinach is a true superfood that's as versatile as it is nutritious. 🌿✨

Packed with vitamins A, C, and K, plus iron, calcium, and magnesium, spinach is a fantastic way to boost your health. It's great for your skin, bones, and immune system! 💪
Whether you're blending it into smoothies, tossing it in salads or adding it to your favorite dish, spinach adds a burst of freshness and nutrients to any meal.

🧘 Health Benefits:
Boosts Immunity: With its high vitamin C content, spinach helps keep colds at bay. 🤧
Supports Bone Health: Thanks to its vitamin K and calcium, it's a bone-strengthening powerhouse. 🦴
Aids Digestion: Rich in fiber, spinach is great for keeping your digestive system happy. 🥬

Pro Tip: For the maximum nutrient boost, try to eat spinach raw or lightly cooked. Overcooking can diminish its vitamin content.

Don't wait for the perfect time because it doesn't exist.

There is no perfect time to start making positive changes -there is only now and the discipline to take action. People who truly want something go after it and work for it, regardless of the circumstances. 🌿💪

Tips to Get Started:
Set Small Goals: Break down your big goals into manageable steps.
Stay Consistent: Small, consistent actions lead to significant results over time.
Celebrate Progress: Celebrate your achievements, no matter how small they seem.

Remember, progress is progress, no matter how slow.

Time to relax and recharge. 😎⛱️

Back on August 26.

Who says you have to choose between indulgence and health?

Homemade treats let you control the ingredients and avoid unnecessary additives and preservatives. Get creative in the kitchen! 🍪

No-sugar coconut and peanut butter truffles recipe: www.feedyourhealth.org/post/no-sugar-peanut-butter-coconut-truffles

Don't settle for anything less than the best 🍎💪 Your food choices directly impact your health and well-being. Opt for real, whole foods that nourish your body and fuel your life. Choose foods that are fresh, wholesome, and packed with nutrients.

🍔 Avoid fast food and highly processed meals. While they may offer quick satisfaction, they can also leave you feeling sluggish and drained.

💰 Choosing cheap may seem like a money-saver, but it impacts your health. Invest in high-quality, nutrient-rich foods that nourish your body.

🍟 Instead of consuming convenience foods and reaching for pre-packaged, processed meals, prepare wholesome, homemade meals using fresh, whole ingredients.

🚫 Beware of heavily processed foods with artificial additives. They may offer a good taste, but no nutritional value and can negatively affect your health in the long run.

Many people are under the impression that egg yolks are unhealthy because they are high in cholesterol. However, research has proven that the cholesterol in eggs has little impact on blood cholesterol levels for most individuals. On the contrary, egg yolks are a nutritional powerhouse packed with essential nutrients.

🔸 Vitamin D: Natural food source of vitamin D, which is crucial for bone health, immune function, and mood regulation.
🔸 Choline: Rich in choline, an essential nutrient that plays a vital role in brain function, memory, and nervous system health.
🔸 Antioxidants: Contain antioxidants like lutein and zeaxanthin, which help protect your eyes from age-related macular degeneration and may reduce the risk of cataracts.

So, enjoy the whole egg as part of a balanced diet!

Some food combinations can hinder your digestion and nutrient absorption.

While both lentils and yoghurt are nutritious on their own, combining them can deplete the absorption of nutrients. Lentils are a great source of iron, but the calcium in yoghurt can interfere with iron absorption.

💡Try Instead: Pair lentils with foods high in vitamin C. Vitamin C enhances iron absorption, ensuring you get the most out of your meal! For an extra boost of vitamin C, enjoy lentils with a squeeze of lemon juice.

Being mindful of food pairing is crucial to maintaining good digestive health and maximizing the nutrients in your food.

| Άρχισε σήμερα! Η επένδυση στην υγεία αξίζει κάθε προσπάθεια - 5 tips που θα σε βοηθήσουν να κάνεις ένα σημαντικό restart!

Η υιοθέτηση ενός σωστού για την υγεία τρόπου ζωής, η κατανάλωση τροφών πλούσιων σε θρεπτικά συστατικά και η συχνή σωματική άσκηση μπορούν να βοηθήσουν σημαντικά στη σωματική και ψυχική ευεξία.

Μην αναβάλλεις τη φροντίδα του σώματος και της υγείας σου.

Mental health is just as important as physical health, and they are deeply interconnected. For Men's Mental Health Awareness Month, let's break the stigma surrounding mental health issues.

Breaking the silence around mental health struggles allows men to lead healthier, more fulfilling lives. We encourage men to speak openly about their mental health, seek professional help when needed, and remember they are not alone.

Empower yourself with proper nutrition, regular exercise, and mental health support.

It’s strong to seek support. Reach out, and take the first step towards better mental health.

Motivation and discipline are two important factors that can help you achieve your goals, especially when it comes to reaching your nutrition goals.

🔹 Motivation is what gets you started! It's that initial spark of inspiration that drives you to set goals and make positive changes for your health. Whether it's wanting to feel more energized, improve your athletic performance, or simply lead a healthier lifestyle, motivation provides the "why" behind your actions.

🔹 Discipline is what keeps you going when motivation weakens. Discipline is the ability to stick to your nutrition plan, make healthy choices consistently, and stay focused on your goals, even when faced with challenges or setbacks.

Finding the balance between motivation and discipline is key. While motivation gets you started, discipline leads to long-term success. Think of motivation as the spark and discipline as the fuel that keeps the flame burning bright.

Stay motivated, stay disciplined, do it anyway. 💪

| Quinoa is nutrient-packed and a staple in every athlete's diet. 💪🌱
How can quinoa benefit your performance?

🔹 Complete Protein Source: It is an excellent choice for building and repairing muscle, as it is one of the few plant-based foods that is a complete protein and contains all nine essential amino acids.

🔹 High in Complex Carbohydrates: Quinoa is a great source of complex carbohydrates, providing a steady release of energy to fuel your workouts and keep you going strong.

🔹 Rich in Micronutrients: It is packed with essential vitamins and minerals, including iron, magnesium, and zinc, which are important for muscle function, recovery, and overall health.

🔹 Versatile and Delicious: It can be used in a variety of dishes, from salads and stir-fries to breakfast bowls and baked goods.

🚴‍♂️💪 Proper nutrition is key to optimizing your performance on the bike. 💨

Here are my top nutrition tips to help you power through your next ride:

🍽️ Pre-Ride Fuel: Fuel up with a balanced meal containing carbohydrates, lean protein, and healthy fats 2-3 hours before your ride. Opt for foods like oatmeal with fruit and nuts, whole grain toast with almond butter, or a smoothie with spinach, banana, and protein powder.

💧 Stay Hydrated: Drink water throughout the day leading up to your ride and bring a water bottle with you to stay hydrated during your ride. For longer rides, consider electrolyte-replenishing drinks to replace lost sodium and potassium.

🚴‍♀️ During Your Ride: Keep your energy levels up by consuming easily digestible carbohydrates like energy gels, bananas, or homemade energy bars. Aim to consume around 30-60 grams of carbohydrates per hour of cycling.

🏔️

🌿✨Enjoy a delicious and nutritious dish that’s easy to prepare at home. 🍽️✨
Featuring Norway Salmon on the stick

Simply season your salmon kebab to your liking and bake in the oven at 180°C for 15-20 minutes, adjusting the cooking time to achieve your preferred level of doneness.
Pair your perfectly cooked salmon kebab with fluffy quinoa for a wholesome meal. Boil the quinoa according to package instructions, and during the last 10 minutes of cooking, add chopped asparagus to the pot. Once the water is absorbed and the quinoa is tender, sprinkle with feta crumbles and drizzle with a refreshing squeeze of lemon.

🔥 Don’t miss out on our exclusive offer! Use code “feedyourhealth” to unlock a special discount on the Feed Your Health combo, which includes the salmon featured in this dish and more healthy protein options. 🛒✨ Treat yourself to a nourishing and flavorful experience that’s good for your body and soul. Order now and let your taste buds and body thank you!

Unfortunately, many believe that maintaining a healthy diet comes with a hefty price tag. Don't fall for the misconception. From budget-friendly staples like beans and rice to seasonal fruits and veggies, there's an abundance of affordable options to nourish your body. 💪

In fact, it can often be more economical than purchasing overly processed, additive-laden packaged foods. A truly nutritious diet is built on whole, unprocessed foods. While it may require some planning and time in the kitchen, eating healthily on a budget is entirely achievable.

It's all about making informed choices and prioritizing nourishing, wholesome foods that fuel both your body and mind. 🌱

The ultimate combo for your healthy and balanced lifestyle, crafted in collaboration with GrillMan Health & Fitness.🍽️💥

Go to www.grillmanfoods.com use the code 'Feedyourhealth' and enjoy €4 off.💪
www.grillmanfoods.com/product-page/new-feed-your-health-combo

*GrillMan products are focused on low-fat and high-protein products, made of quality fresh ingredients. Its products can stock your fridge and help you cook some seriously nutritious meals. *Next-day delivery all over Cyprus.

Το σπλαχνικό λίπος αποτελεί μείζονα παράγοντα κινδύνου για την υγεία.
7 απλοί τρόποι που μπορούν να βοηθήσουν στη μείωση του σπλαχνικού λίπους.

1. Διατήρηση φυσιολογικού σωματικού βάρους ή απώλεια εάν χρειάζεται.
2. Αύξηση κατανάλωσης σύνθετων υδατανθράκων (καστανό ρύζι, κινόα, βρώμη) και περιορισμός επεξεργασμένων υδατανθράκων και απλών σακχάρων (άσπρα ζυμαρικά, κέικ, γλυκά ποτά).
3. Αύξηση πρόσληψης ακόρεστων λιπαρών (ελαιόλαδο, αβοκάντο, αμύγδαλα ) και περιορισμός κορεσμένων και τρανς λιπαρών οξέων (αγελαδινό βούτυρο, κρέμες γάλακτος, μαγιονέζα.
4. Περιορισμός κατανάλωσης αλκοόλ.
5. Αύξηση φυσικής δραστηριότητας.
6. Διαχείριση στρεσογόνων παραγόντων.
7. Βελτίωση ποιότητας ύπνου.

One of the most important phrases from James Clear's 'Atomic Habits' book emphasizes the significance of the system and the process. It's not about the what, but the how. How will you transition from one place to another, from one situation to a better one? How effective are our habits, and how can these habits facilitate changes in our process?

Many times, people need to change their system, not their goals, to achieve something. Goals are crucial for setting the direction, but the system is essential for progress along that path. We don’t need to change our results; what really needs to change are the systems that produce those results. People often spend a lot of time focused on their goals, but they tend to overlook the process of reaching them.

Focus on the system, on the process of the roadmap, not just setting goals.💡

I truly recommend the 'Atomic Habits' book. It can improve your whole lifestyle, energy, and mood. It can help to a healthier body inside and outside.

| Turmeric is a spice with powerful health benefits. Here's why you should make it a staple in your diet:

🌿 Anti-Inflammatory: Turmeric contains curcumin, which helps alleviate inflammation and support overall wellness.

💪 Immune Support: It is packed with antioxidants that can bolster your immune system, helping your body fight off infections and illnesses.

🍛 Culinary Versatility: Turmeric adds a warm, earthy flavor and a vibrant hue to a variety of dishes. Try sprinkling it into soups, chicken, or even smoothies instead of salt.

Bonus Tip: Black pepper enhances curcumin absorption in the body by up to 2,000%.

🥋 Consuming appropriate foods 1 to 2 hours prior to your practice session is essential for maximizing your performance. Similar to other physical endeavors, prioritizing easily digestible carbohydrates for immediate energy and a modest protein intake for muscle upkeep and recuperation is crucial.

Here are some pre-workout meals:

🍇 Fruit and Yogurt: Combine greek yogurt with mixed berries and banana slices for a blend of carbohydrates, protein, and hydration. The greek yogurt provides a sustained protein source to support your practice.

🍗Turkey and Cheese Wrap: Layer sliced turkey, cheese, and spinach on a whole wheat tortilla. Roll it up and cut into bite-sized pieces. This wrap offers a balanced mix of carbohydrates, protein, and healthy fats.

🍌 Energy Bar with a Banana: Select an energy bar containing a balance of carbohydrates, protein, and healthy fats. Pair it with a banana for additional carbohydrates and potassium, aiding in muscle function and preventing cramps.

Train hard, fuel smart! 💪🏼

Carbohydrates are often demonized, and misunderstandings can be confusing for people. The fact is that carbs themselves don't make you gain weight, but excess calories do.

What really matters is the kind of carbs you eat, how much you consume, and what you replace them with if you choose to cut back.

Carbs are a necessary part of your diet, supplying our bodies with energy, and they can be a delicious addition to any meal. However, consuming too much of any one type of food group or nutrient is not recommended for a healthy diet.

It's important to stick to a well-rounded meal plan, rich in key nutrients for optimal health.

Μαγνήσιο σε τροφές και συμπληρώματα: Ένα άκρως πολύτιμο μέταλλο, με σημαντικά οφέλη και ευεργετική δράση, για τον ανθρώπινο οργανισμό.

Το μαγνήσιο θεωρείται, ότι «κινεί τα νήματα» για την καλή λειτουργία του οργανισμού.

*Η προτεινόμενη ημερήσια δόση (RDA) είναι 400 mg για τους άνδρες και 300 mg για τις γυναίκες. Για τους αθλητές οι ποσότητες αυξάνονται, αναλόγως των ημερήσιων ενεργειακών αναγκών.

Developing a Forward-Thinking Mindset: A mindset that aims for greatness!

How?
- Set small, achievable goals.
- Stay focused on the plan.
- Be disciplined.
- Remember why you stated.
- Believe in yourself - trust your abilities.
- Find and create the energy.

Every step is a new adventure, and the path ahead is filled with endless possibilities. Forward-thinking not only helps you prepare for change but also fosters personal growth. 🚀💡

There are tough days, highs and lows, but if you embrace the challenges and learn from them, you can use them as stepping stones for development.

| Flaxseeds are your tiny allies! This unassuming seed, derived from the flax plant, often underestimated, emerges as a powerhouse ingredient with health benefits that can positively impact your overall well-being.

Flaxseed stands out as an exceptional source of alpha-lipoic acid, a form of omega-3 fatty acid and becomes a valuable ally in the promotion of heart health and overall well-being.

Incorporating flaxseeds into your daily routine offers a range of advantages, including improved digestion and constipation relief, reduced blood pressure, and enhanced cognitive function.

Sprinkle, blend, or mix flaxseed into your daily bites - Flaxseed is versatile and easy to add to yogurt, salad, blended in smoothies, baked goods, and numerous other foods