Κρίστια Αγαθαγγέλου Κλινική Διαιτολόγος - Διατροφολόγος

Μπάρες "brownie" σοκολάτα χωρίς πρόσθετα σάκχαρα 🤎
Τι θα χρειαστείς:
Υλικά για το μειγμα:
1) Βρώμη (1/2 φλ.)
2) Φοινικια (12 μεγάλα)
3) Ξηροί καρποί ανάλατοι (1/2 φλ.)
4) Κακάο σκόνη χωρίς ζάχαρη (2 κ.σ.)
5) Μέλι (2 κ.σ.)
Υλικά για το στολισμα:
1) Μαύρη σοκολάτα με στέβια (70γρ.)
2) Θρυματισμενοι ξηροί καρποί (1 κ.σ.)
Εκτέλεση:
1) Αν τα φοινικι δεν είναι μαλακά, αφήστε τα σε ζεστό νερό για 10 λεπτά.
2) Αφαίρεσε τα κουκούτσια από τα φοινίκια.
3) Προσθέστε όλα τα υλικά στο μπλέντερ μέχρι να γίνει ένα ομοιόμορφο μείγμα.
4) Σε ένα ταψί με αντικολλητική κόλλα προσθέστε το μείγμα.
5) Κάνε μπεν μαρι την σοκολάτα και άπλωσε πάνω από το μείγμα.
6) Σκόρπισε τους θρυματισμένους ξηρούς καρπούς πάνω στο μείγμα.
7) Άφησε στον θάλαμο για 1 ώρα.
Απόλαυσε το! ❤️

Fitness is hard work, therapy, discipline and self love.

Χριστός Ανέστη σε όλους! 🤎

Εύχομαι να περάσετε όμορφα τις ημέρες του Πάσχα, με υγεία και αγάπη.

Everyday is another chance to get stronger, to eat better, to live healthier and be the best version of you.

Eating healthy is an act of self love 🤍

🔸️Just simple, nutritious & delicious meals.
🔸️Simplicity in food is often overlooked and is an area beneficial to everyone.
🔸️The benefits include healthier choices, more energy, less stress, less waste, less consumption, and often less cost, depending how you go about it.
🔸️A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer.

Become a nutrient seeker, not a calorie avoider. ❤️

A healthy & delicious breakfast is the best way to start your day 🩷

Για περισσότερες πληροφορίες ή για διευθέτηση ραντεβού επικοινωνήστε μαζί μας στον αριθμό 96671574 ή μέσω προσωπικού μηνύματος. 🍓🥑

Let your dreams be your wings 🩷

✨️ Almonds are well-known for their health benefits since they're packed with protein and rich in healthy fats.
✨️ They may also promote satiety, which could help curb hunger and promote healthy weight management.

You have permission to eat things you love and make you happy. With moderation and balance, there is always room for food you love. ❤️🔑

Healthy oat pancakes with the best company

The benefits of each macronutrient 🍏🍒🥑🥜🍗🥩

10 amazing health benefits of eggs 🥚

Vitamin D - the sunshine vitamin 🌞

Why eat slowly? 🍽

1) Sensing satisfaction
One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full.
It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long!

2) Improved digestion
Eating slowly also helps our digestion.
Think of digestion as a chain reaction. As soon as we see, smell, or think about food (step 1), we start salivating to prepare for putting that food in our mouth (step 2). Saliva contains enzymes that break the food down, and moistens the mouth for easier swallowing.
Meanwhile, digestive steps 3, 4, 5 etc. have to get ready to go to work. Our stomachs start to secrete more acid. Our small intestine starts to get ready for some peristalsis. And so forth.
If we rush this process, we force our GI tract to deal with stuff before it’s fully prepared.

3) Smaller portions – without trying
Most of the research on this topic suggests that eating slowly helps you to eat less. That’s especially useful information if you’re trying to lose or maintain weight.

4) Better hydration
Good hydration helps maintain the balance of our body’s fluids, energizes muscles, helps our kidneys and bowels work more efficiently, and improves the appearance of the skin. And one side benefit of eating slowly is that it seems to increase water consumption during meals.

5) Weight gain
Both large scale population studies and research on smaller groups (such as fire fighters) who habitually eat quickly concur: Fast eaters gain more weight over time than slow eaters.
If weight loss or maintenance is your goal, slow down.

6) Disordered eating and eating speed
If you’ve ever experienced a binge episode, you’ll know the feeling — a powerful urge to get the food in there as fast as possible. Research shows that one of the hallmarks of binge eating is rapid eating speed.
People who suffer from compulsive eating often feel out of control of their eating behavior.
The good news is that you can often derail a binge or over-eating episode and help yourself get back in the driver's seat simply by slowing down.

6 Healthy living tips to improve your daily life.

Vacation mood 🏖
Moderation is the key to lasting enjoyment 💙

Become a nutritent seeker, not a calorie avoider 🤎

Breakfast or snack idea:
1) Yoghurt 0% fat vanilla flavour (200g)
2) Chia seeds (15g)
3) Banana (80g)
4) Almond butter non added sugar (15g)

Καλό Πάσχα και Καλή Ανάσταση σε όλους!
Το φως της Ανάστασης ας λάμψει μέσα στις καρδιές όλων μας!

Choose your fuel wisely. 💛
Scrambled eggs with turkey ham and avocado on toast 🥑

No bake healthy peanut butter bars 🤎
Healthy, tasty and nutritious anytime snack idea.
Ingredients (for 20 pieces):
Oats: 300 g
Peanut butter: 150 g
Dark chocolate stevia: 1 package johnsof stevia drops.
Bananas: 4 ripe
Honey: 60 g
1) All you have to do is mix very well all of the above ingredients in a big bowl and then transfer it into a cooking pan.
2)Then, melt down the chocolate with the bain marie method and cover the mixture.
3) Put into the fridge for 2 hours.
4) Cut it into 20 even pieces.
Enjoy your bar 🩷🩷

Banana & peanut butter chocolate chip cake 🤎
If you are a cake lover and you are looking for that healthy alternative, here it is!
You can have it as breakfast or a snack as well.
It's high in fibre, low in sugar, and contains healthy fats and protein, which can keep you full and satisfied.

All you have to do is mix all of the ingredients in a big bowl, transfer it into a cooking pan, and let it in the oven 180°C for 30 mins.

Ingredients (for 14 pieces):
Oats - 400gr
Peanut butter no added sugar - 150gr
Milk 0% fat - 300 ml
Banana - 5 medium (+1 for the top)
Chocolate chips stevia Johnsof (1 package)
Honey - 80gr
Vanillin - 1 tsp
Baking powder - 1 tsp

Nutritional info per slice:
265 kcals
34 g carbs (6 g fibre)
11 g fat (1.5 g saturated)
9 g protein
Enjoy every bite 😋 🤎

The New Year is like a blank page in a book, you hold the pen that will fill it in. It is your opportunity to write a story of your own life.
Best Happy new year wishes as the new year begin with lots of happiness, health and blessings to you and your loved ones 🤎🤎🤎🤎

How often do you include fatty fish in your meals? 🍣🥗🍠

Great choice for lunch or dinner, high in protein, healthy fats and loaded with many vitamins.

Salmon has many benefits such as:
1) A great source of protein, healthy fats, and various essential vitamins and minerals.
2) Rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease.
3) Your body needs protein to heal after injury, protect bone health, and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 100-gram serving.
4) Excellent source of several B vitamins, which your body needs for producing energy, controlling inflammation, and protecting heart and brain health.
5) Provides potassium, which helps manage blood pressure and prevent excess fluid retention.
6) Provides selenium, a mineral that may support bone health, improve thyroid function, and protect against certain types of cancer.
7) Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health.
8) Can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats, and lowering triglycerides.
9) May help you manage your weight by reducing your appetite, temporarily boosting your metabolism, and decreasing belly fat.
10) Can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.
11) May help protect fetal brain health in pregnancy, preserve brain function, and decrease the risk of cognitive decline and dementia.
12) Some studies have found that increasing your intake of omega-3 fatty acids could reduce symptoms of depression and anxiety and improve mood.
13) Salmon contains nutrients that help promote eye health.
14) Rich in vitamin D and phosphorus, which can support bone health, linked to a lower risk of osteoporosis.
15) Delicious flavour, can be prepared in many different ways. Canned salmon is a convenient and inexpensive option.
16) Contains some contaminants and heavy metals, such as mercury, which can be harmful if consumed in high amounts.

Υγεία, Αγάπη, Ευτυχία, Όνειρα, Χαμόγελα, Δημιουργικότητα, Επιτυχίες… είναι μερικές μόνο από τις ευχές μου για τα φετινά Χριστούγεννα και τη νέα Χρονιά που πλησιάζει.
⭐️⭐️⭐️⭐️

Καλά Χριστούγεννα και καλή χρονιά σε εσάς και όλα τα αγαπημένα σας πρόσωπα!!
❤️❤️❤️❤️