Costas Chari - Clinical Dietitian Nutritionist

Cravings and what they mean 🍎 comment below for more!

Don’t skip the post-workout snacks! Here are some snacks that are perfect for replenishing energy and aiding muscle repair 💪 🥚

Oranges are more than just a tasty snack! 🍊

Did you know that these bright and juicy fruits offer a variety of health benefits? Here are just a few:

◽High in Vitamin C
◽A good source of fiber
◽Supports heart health
◽Boosts immunity
◽Helps maintain healthy skin
◽Aids in digestion
◽Supports eye health
◽Reduces inflammation
◽Promotes healthy bones
◽Lowers risk of certain cancers

Add some oranges to your daily diet and enjoy all the amazing benefits they
have to offer! 🙌🏼

Staying hydrated is one of the simplest things you can do for your health! 💦

Drinking enough water helps regulate body temperature, support proper metabolism, boost skin health, and so much more. Make it a priority to drink at least 8 glasses of water a day to keep your body feeling its best.

Cheers to staying hydrated and all the benefits that come with it! 🙌🏼

Did you know that adding more protein to your diet can have a major impact on
your health? 💪
Protein is essential for building and repairing muscle, supporting a healthy immune system, and maintaining a feeling of fullness. Good protein sources include chicken, fish, beans, lentils, and dairy products.
Make sure to include enough protein in your diet and give your body the support it needs! 🍗🐟🥛

Sip your way to better health with this delicious green juice recipe! 🥤

Filled with kale, cucumber, celery, lemon, ginger, and apples, this juice is packed with fruits and veggies to give you a nutritious boost.

Here's how to make it:

◽Wash and prep your veggies.
◽Blend all the ingredients together. ◽Cool it and enjoy!

Drink up and feel the benefits of this healthy and delicious green juice! 🍏🥒🍋

Don't let cravings get the best of you! Keep healthy snacks on hand, such as fresh fruit, raw veggies, or roasted nuts, to fuel your body with nutritious options. 🍎🥕🥜

Raw veggies, like carrots and cherry tomatoes, are crunchy and delicious when dipped in hummus or guacamole. Roasted nuts, like almonds or cashews, make a great on-the-go snack that's full of healthy fats and protein. And fresh fruit, like apples or berries, are sweet and satisfying without the added sugar.

Stock up on these healthy snack options and say goodbye to junk food cravings!
💪

This creamy, rich Avocado Chocolate Mousse is a vegan, dairy-free, gluten-free, and naturally sweetened dessert that is super simple and tastes impressive! Stay tuned for our reel with all the instructions. 🍫

Protein Oatmeal Pancakes are made with wholesome ingredients and bursting with your favourite flavours. This high-protein healthy meal comes together in just 15 minutes for a quick and easy breakfast that is guaranteed to leave you feeling energized. 🫐

Ingredients:

▫Oats
▫Milk
▫Eggs
▫Greek Yogurt
▫Maple Syrup + Vanilla + Cinnamon ▫Mix-ins: Fresh berries/blueberries or Nuts

Directions:

▫Add most of the oats and all remaining ingredients (except for the mix-ins) to the blender.
▫Blend until smooth.
▫Stir in the remaining oats and any mix-ins. Allow the batter to rest.
▫Pour 1/4 cup batter into hot skillet. Cook oatmeal pancakes until golden and dry at the edges and bubbles form on top.
▫Flip the pancakes and cook until golden on the other side. Repeat with the remaining batter.
▫Add toppings and ENJOY!

To start the new year right we want to incorporate wellness into our daily routine, since it’s important to adopt a healthy lifestyle to improve both our physical and mental health. 🍏 The Clinical Nutritionist and Dietitian Costas Chari - Clinical Dietitian Nutritionist will visit our offices.

Anyone interested will have the opportunity to do a body consumption analysis and discuss with Costas ways they can incorporate healthier habits in their day-to-day. To make things a bit more interesting, this will act as a challenge. 🎯 After taking into account Costas' advice, the above measurements will be repeated in 3 months to review each individual's progress.

https://costaschari.com/

Spices and herbs have been in use for centuries both for culinary and medicinal purposes. Spices not only enhance the flavor, aroma, and color of food and beverages, but they can also protect from acute and chronic diseases. There is now sufficient evidence that spices and herbs possess antioxidant, anti- inflammatory, antitumorigenic, anticarcinogenic, and glucose- and cholesterol- lowering activities as well as properties that affect cognition and mood. 🍶

Broccoli is known for their beneficial health effects. Is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits

Below are the nutritional benefits of a broccoli:

▫️Packed With Vitamins, Minerals and Bioactive Compounds
▫️Contains Potent Antioxidants That Offer Health-Protective Effects
▫️Bioactive Compounds May Contribute to Reduced Inflammation
▫️May Protect Against Certain Types of Cancer
▫️Antioxidants and Fiber May Aid Blood Sugar Control
▫️May Support Heart Health in a Variety of Ways
▫️Promotes Healthy Digestion and Reduced Constipation
▫️May Slow Mental Decline and Support Healthy Brain Function
▫️May Help Slow the Aging Process
▫️Vitamin C Content Supports a Healthy Immune System

We've given this classic Hawaiian dish a makeover using chicken instead of the traditional raw fish. These Chicken Poke Bowls feature sushi rice, chicken, chickpeas, and your choice of fresh toppings for an easy, healthy lunch or dinner that’s loaded with fresh flavor. 🥗🥑🙌🏼

Wishing every day of the new year to be filled with success, happiness, and
prosperity for you. Happy New Year to you all. 🍾🥂✨

Did you know? Mushrooms are widely known for their great taste and amazing health benefits. Packed with a ton of essential vitamins and minerals, they make for an excellent addition to your diet, adding flavor to many different recipes. 🙌🏼🍄

They’re also great sources of:
• Selenium
• Copper
• Thiamin
• Magnesium
• Phosphorous

Greetings to everyone on this wonderful Christmas day! May you experience the light of laughter, the warmth of love, and the joy of gratitude this season and beyond.

Ps: Have a great time, don’t count your calories and enjoy the festive atmosphere. 🎄🙌🏼✨

Ginger has a long history of use as a traditional remedy. One popular way to consume it is in a tea made with either the fresh root or using a tea bag. Drinking ginger tea may have benefits for digestion, inflammation, and the common cold. 🍠🫖☕

This salad combines the oranges, avocados and red onions with mixed baby greens and topped with a citrus vinaigrette. It is important to note that this is the season of the oranges, hence you should take advantage of their benefits. 🥗🥑🍊

Some of their benefits are:

• Protects your cells from damage.
• Helps your body make collagen, a protein that heals wounds and gives you smoother skin.
• Makes it easier to absorb iron to fight anemia.
• Boosts your immune system, your body's defense against germs.
• Slows the advance of age-related macular degeneration (AMD), a leading cause of vision loss.
• Helps fight cancer-causing free radicals.

Anthropometric measurements are the first step in identifying your body’s condition and needs. By measuring body composition, we identify the percentage of fat, muscle mass, hydration and visceral fat.

Pass by our NEW offices and get to know your body’s composition better. 🙌🏼💪🏼

Delicious & healthy tomato basil soup recipe. 🍅

• 2 teaspoons olive oil, more for drizzling
• 1 small onion, finely chopped
• 1 stalk celery, finely chopped
• 1 clove garlic, minced
• 1/2 cup fresh basil, chopped
• 1 teaspoon fresh thyme leaves
• 2 (14-ounce) cans diced tomatoes (no salt added)
• 2 cups non-fat low-sodium chicken broth or vegetable broth.

• Gather the ingredients.
• In a medium saucepan, heat the olive oil over medium heat.
• Add the onions, celery, and garlic and gently sauté until softened, about 5 minutes. Don't allow the garlic to brown.
• Add the basil, thyme, tomatoes, and broth of choice. Bring to a boil.
• Reduce heat and simmer for 10 minutes. Remove from heat and allow to cool a little.
• Use an immersion blender to purée the soup. Enjoy!

PS: Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

Salmon is an excellent choice for breakfast. It is a rich source of antioxidants and protein to give you the right amount of energy for a great start of your day. 💯🤍🥪

Combine some smoked salmon with light cream cheese on toast, tasty, simple and nutritious.

Soup season is finally here. 🙌🏼🍲

A homemade vegetable soup is not only a comfort food, but it is also packed with vitamin and minerals while being low in fat and calories.

For this recipe you will need, broccoli, green onions, celery, bell peppers, carrots, onion, potatoes and canned tomatoes.

First add the veggie broth and rice to a soup pot, bring it to a boil, and simmer for 15 minutes. Next, add in the carrots, onion, potatoes, bell pepper, celery, and canned tomatoes. Simmer for 10 minutes. Then, add the broccoli and green onions and let the soup simmer for 5 more minutes. Season the soup to taste with salt and pepper. Serve while it’s piping hot and enjoy! 🥦🥕🍲

A healthy diet along with a stable exercise routine can work wonders for your body, it is an essential combination to maintain your physical and mental well-being.

Yoga is a form of exercise associated with healthy eating habits as it promoted greater mindfulness and reduces cravings while also toning your body and strengthening your muscles.
Setup the routine of your choice and set short – term goals to keep yourself motivated.🏃🏻‍♀️🏃🏻

Who doesn’t love avocado on toast? 🥑💚
Avocado on toast is an all-time celebrity favourite breakfast choice. Simply season, smash or chop your avocado and add it on top of your choice of bread (preferably whole grain).

PS: Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.

Sugar consumption and hyperactivity- myth or reality? For the past few decades parents everywhere are convinced that, the reason for their children’s misbehaviour lies in a packet of Maltesers/ skittles etc. However, the vast majority of studies made (so far) have not found a correlation between sugar consumption and hyperactivity. Admittedly, more

Superfood breakfast bowls are not only amazing to look at but also a great breakfast choice to kickstart your mornings. Below you can see our favourite yogurt bowl recipe. 🍓🫐

• 1/2 cup 2% Greek yogurt
• 1/2 cup fresh cut strawberries
• 1 tsp chia seeds
• 2 Tbsp sliced almonds
• 1 tsp honey

Just mix in a big bowl and enjoy ! 👌🏼

Fresh, crunchy and gluten free – The perfect salad by Jennifer Aniston. 🙌🏼🥗

▫️1 cup (140 g) dried bulgur wheat, or 3 cups prepared.
▫️1⁄2 medium red onion, diced.
▫️1 can chickpeas, drained and rinsed, 3.5 oz (100 g)
▫️Feta cheese, crumbled (around 1 cup once crumbled)
▫️1⁄3 cup (25 g) mint, finely chopped.
▫️1⁄3 cup (30 g) parsley, finely chopped.
▫️1⁄2 cup (60 g) pistachios.
▫️1 lemon – juiced.
▫️4 Tbsp extra virgin olive oil.

The perfect alternative to your lunch or dinner with just 400 calories.

We have a new office opening today and we are super excited. 🤩

Our doors are always open for you and now they are in a brand new location with a super refreshed look!🙌🏼

📍: Andrianoupoleos 2 , mesa geitonia, 4003
📞: +357 25 378080

Welcome Autumn 🍂 with the changing of seasons, we welcome our favourite vegetable – Pumpkins.

Pumpkins are high in vitamin C and Beta Carotene and are a great addition to your diet to strengthen your immune system. Additionally, they offer vitamin E, iron and folate and will help promote healthier skin and stronger eyes. 👀