Well-being

How can a health coach help transform your habits and health

How can a health coach help transform your habits and health

Summer is the best time of the year to change your lifestyle and create healthier habits.  Change, although easier at the beginning, it is difficult to sustain in the long term. With time, we tend to fall back into our old habits and patterns of thoughts […]

How to reconnect with your motivation

How to reconnect with your motivation

I will tell you a secret. Human beings are wired for pleasure and positive gratification. Nobody is really looking forward to making sacrifices like giving up on chocolate, wine, comfort food or sweating at the gym, which makes it very difficult to create and maintain […]

Womens wellness: 5 things I wish women in their 40’s knew

Womens wellness: 5 things I wish women in their 40’s knew

Over the past ten years I worked with many women in their late thirties and early forties, and while I was supporting them in their juggle between the demands of a high powered job and caring for a young family, I kept on seeing the […]

7 healthy foods that are surprinsingly rich in sugar

7 healthy foods that are surprinsingly rich in sugar

As a health coach I am on a mission to educate my clients on the danger of hidden sugar in foods. We all know that we should not give in to those cravings of chocolates cookies ( it is never really only one, is it) […]

How to regulate your circadian rhythms for health and weight loss

How to regulate your circadian rhythms for health and weight loss

Circadian rhythms are what regulate your body wake/sleep cycle: they pretty much go in automatic, and tell your body when it is time to fall asleep and when it is time to be awake. The mechanism that regulates them is actually quite complex, and involves […]


Recent Posts

How can a health coach help transform your habits and health

How can a health coach help transform your habits and health

Summer is the best time of the year to change your lifestyle and create healthier habits.  Change, although easier at the beginning, it is difficult to sustain in the long term. With time, we tend to fall back into our old habits and patterns of thoughts […]

How to stay cool during a heatwave

How to stay cool during a heatwave

Whether in London or on holiday right now, you are likely to be sweltering hot! With a heatwave that is affecting all over Europe and UK, it is important to take good care to avoid heatstrokes and dehydration, so here are my health coach tips […]

Raspberry, ginger, lime detox drink

Raspberry, ginger, lime detox drink

This is one of my favorite drinks for the summer!I This raspberries, lime and ginger detox drink is lower in sugar content than a normal smoothie, and a great thirst quencher!  I call it long smoothie because it has both the benefits of a smoothie and juice. This healthy drink is delicious but also rich in micro- nutrients with beneficial which makes it a great drink to have. Perfect for the Summer this juice has anti-inflammatory and anti-oxidant properties, it is rich in Vitamin C ( important for collagen production, among many other functions) and supports natural detoxification pathways. What do you want more?

this raspberries, lime and ginger detox drink is lower in sugar content than a normal smoothie, and a great thirst quencher!

Ingredients

for 1 personIn a nutshell: anti-inflammatory, anti-oxidants, Vitamin C, detox

  • 10 organic raspberries
  • a dash of lemon or lime juice
  • a little of fresh ginger (peeled)
  • fresh mint to garnish (optional)

Place all the ingredients in a blender with tiny bit of water. Blend, add more water, some ice cubes, fresh mint to garnish, and you ready to sit back and enjoy!

 

Fennel, rocket & grapefruit salad

Fennel, rocket & grapefruit salad

Perfect for the summer this fresh salad adds variety and nutrients to our diet. Perfect with fish like a simple pan fried sea bass fillet or as a starter. A good option as a summer garden party salad. Ready in 5 min Ingredients (serves 1) […]

The healthy gourmet Greek salad

The healthy gourmet Greek salad

A nice and fresh tomatoes salad for the summer with the taste of sumac, olives, cucumber and shallots. A tasty variation to the classic Greek salad, that is great as side dish or even on its own for a light lunch. Sumac is a Middle […]

Low sugar chocolate pancakes

Low sugar chocolate pancakes

One of the first pieces of advice I give to my clients struggling with emotional eating or sugar addiction is to swap their sweet treats for something that they enjoy, yes, but that is more nourishing and less sugary. These low-sugar chocolate pancakes are exactly that.

I made these pancakes during the first lockdown. With all the anxiety for the beginning of the pandemic, the little space to move and the inability to do the most basic things, it was easy to fall into unhealthy eating habits or using food emotionally, to soothe emotions.

I am glad to say that thanks to my background training in health coaching this did not happen in my case, and actually I used the first lockdown as an occasion to optimize my metabolism creating what is called metabolic agility.( more of this in another post).

Ready-made confectionary contain way too much sugar and highly inflammatory vegetable oils

When you prepare your food yourself you can not only choose how much sugar you use, if any at all, but also choose the quality of all the other ingredients. In this case for example, you can use organic flour, which does not contain the pesticide glyphosate, a known hormones and gut microbiome disruptor.

Many ready-made foods, not only contain lots of sugar and refined starches, but they often have highly inflammatory vegetable oils, and a host of additives and preservatives of dubious source.

A great substitute recipe for those who love pain o’chocolat..

Coming down to this lovely low sugar pancakes chocolate recipe, they are really delicious as much as they are simple to make. They are a great substitution for pain o’chocolat, but with basically very little fat and sugar, so much healthier.

They have no added sugar

The best benefit of these delicious chocolate pancakes, is that they have no sugar added, so they great for kids for example of those who want to limit their sugar intake.

A bit of chocolate can be good for you…

Contrary to popular belief, you don’t need to be afraid of chocolate, but on the contrary chocolate, or even better raw cacao can be beneficial for you. Cacao and dark chocolate are rich in magnesium, an important mineral many people are deficient from.

In any case if you chose to eat chocolate, my advice is to go for organic 70% dark chocolate, to avoid the extra-sugar and all the other fats and additives normally added to the most popular brands.

INGREDIENTS

Serves 1 | 4-5 pancakes | Ready in 10 min

  • 3 tablespoons of self-raising flour ( organic if you can )
  • 1 egg
  • 2 tablespoons full-fat yogurt ( organic if you can )
  • 30 gr 70% dark organic chocolate
  • Coconut oil or butter to oil the pan ( optional )

METHOD

Whisk the egg and then add the flour and mix, then add the yogurt and mix well.

Break the chocolate in small pieces add it to the mix. Use a spoon to pour the batter into a hot non-stick pan making a circular shape. If needed rub some butter or coconut oil in the pan. Cook the pancakes both ways and serve!

SUBSTITUTIONS

  • The all-purpose white flour can be swapped for gluten-free flour.
  • Yogurt can be substituted with milk and a tiny pinch of sodium bicarbonate to create more fluffiness.

MORE PANCAKES RECIPES THAT YOU MIGHT LOVE

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7 Nature Activities to Keep Kids Calm During Spring Break Travel

7 Nature Activities to Keep Kids Calm During Spring Break Travel

As a health coach, I am a big fan of nature as therapy. Spending time in nature has been linked to lower stress levels, better cardiovascular health, better sleep and more gut bio-diversity to name just a few healthy benefits. With Spring break coming, I […]

Vegan sweet potatoes chili

Vegan sweet potatoes chili

After Christmas, we all want some light and healthier food, and if you are a fan of Veguanary this sweet potatoes chili is really great. It is really delicious to start with, so it can be you ideal substitute for a yummy mid-week dinner where […]

How to set your goals in 2022

How to set your goals in 2022

This time of the year is one for resolutions and plans. But before you start writing down your goals for the New Year, please take some moments to get more in touch with yourself and understand your true needs and values.

Most of the time we don’t follow through with our resolutions because we set our goals wrong, focusing more on what we think we “should” do rather than making choices closer to our true self and that satisfy our true needs.

Our life choices matter for our health too. The lack of life satisfaction can lead to self-sabotage, emotional eating or “maladaptive” coping mechanism where we try to compensate for what we miss in a dysfunctional way.

Sit down with yourself, and get in touch with your soul.

In health coaching, we use an expression called “primary and secondary foods” meaning that our well-being is not defined only by the amount of broccoli we eat, or how often we go to the gym but also by other aspects of our lives like relationships, job satisfaction, sense of purpose and self-expression.

It is important to see your life as a whole and understand how different aspects of your life are related together and important for your level of well[being and health, like little slices of a pie.

This helps us find a sense of direction, increase life satisfaction and reduce chronic stress, which has such a detrimental effect on our short and long-term health.

For example, if you want to lose weight but socialization and spending time with others are now your top priority, you may focus on well-being first, of which socialization is an important part, and try to squeeze some exercise with your friends like a class to do together or a weekend hike and commit yourself.

You could then commit to doing just one hour of workout on your own, just to keep you grounded and sticking to your goals and at the same time have more time for your friends and social life.

Understanding your needs is important, so you can set the right priorities and boundaries. and then work out a plan to get where you want to go. The mismatch between your needs and values and your choices in life is exactly what can create those feelings of dissatisfaction, even when your look perfect on the surface.

You can have the perfect job, perfect house, perfect family, yet feel like you have lost your mojo for life.

In a nutshell

When you work out your goals this year, try to understand your needs and values, get an idea of the direction you want your life to go, then work out a plan that aligns to that direction but keep it flexible to adapt to what life might throw at you. Enjoy the journey.

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Cauliflower & Parmesan pancakes

Cauliflower & Parmesan pancakes

These cauliflower and Parmesan pancakes have it all. They are really tasty to start with, they are gluten-free, low in carbs and rich in fibers and nutrients. They are the perfect snack for kids, especially for fussy eaters, so you can sneak some veggies in! […]

Real kombucha: the best non-alcoholic wine and Prosecco

Real kombucha: the best non-alcoholic wine and Prosecco

I am always on the lookout for healthier alternatives to yummy everyday meals. After all If you manage to swap your favourite foods for an alternative that taste great but has more health benefits, your general health will be improved as a result, without you […]

Pasta with pesto, peas and asparagus

Pasta with pesto, peas and asparagus

Perfect for kids this vegetable-loaded healthy pasta with pesto, peas and asparagus recipe is delicious and the ideal option for when you feel lazy and have little time but want an easy and comforting meal.

The extra vegetables in the recipe not only add fibers but will make sure that you fill full and satisfied, meaning that in the end you will feel less need to snack after your meal and will fill fuller for longer.

The peas bring vegetable proteins that combined with the proteins of the pasta and Parmesan cheese create a ” complete protein” meaning that you will have all the essential amino-acids.

SUPER EASY TO MAKE

This pasta can be prepared as the typical one-pot meal, meaning that it requires less effort and that you will have fewer pots and pans to wash.

You simply add the frozen peas, to the pasta water first, let them cook for 10 min first, then salt the water and add the pasta with washed and cut asparagus.

In this way, the veggies will cook together with pasta, and when you drain it you will drain the veggies too. It could not be easier than that. The pesto sauce, a sprinkle of extra-virgin olive oil, and the Parmesan will help blend all the flavour together to create an easy but delicious healthy pasta meal.

INGREDIENTS

Serves 1 person | Ready in 18- 20 min

  • 70 gr of fusilli pasta ( or any other pasta shape)
  • 4 asparagus
  • 2 tablespoons of frozen peas ( petit pois if you can )
  • 1 tablespoon of freshly grated Parmesan cheese
  • 1 teaspoon of pesto sauce
  • a sprinkle of extra-virgin olive oil

METHOD

Simply put some water to boil in pasta pot, add the frozen peas and let it cook for 10 min, then add the pasta and the asparagus cut into pieces.

Let it cook until the pasta is “al dente”, then drain it and place it in pasta bowl. Add the pesto and the freshly grated Parmesan, stir properly and then serve!

YOU MAY ALSO LIKE THESE HEALTHY PASTA RECIPES

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How to reconnect with your motivation

How to reconnect with your motivation

I will tell you a secret. Human beings are wired for pleasure and positive gratification. Nobody is really looking forward to making sacrifices like giving up on chocolate, wine, comfort food or sweating at the gym, which makes it very difficult to create and maintain […]

Low sugar blueberry pancakes

Low sugar blueberry pancakes

When you cook from scratch you can control the quality of the ingredients you use and make little teaks to your favorite foods in a way that supports your health and well-being without missing out on taste. These low-sugar blueberry pancakes were a lovely treat, were […]

Expert reveals 5 natural ways to boost your libido

Expert reveals 5 natural ways to boost your libido

If you’re experiencing a dip in your sex drive, then follow these tips from Margo Marrone, Co-Founder of The Organic Pharmacy, to help boost your libido naturally.

Everyone’s libido is different, and it can even decline as you get older. But, in some cases, external factors such as medication, mental health, stress levels, and even your sleep habits can cause a premature lapse in your sex drive. This, in turn, may have an impact on your relationships and your metal wellness.

Sex can be great for your health. Not only is it considered a good form of exercise (Plos One), but it has also been linked to a lower risk of prostate and breast cancer, according to a study published in the Journal of Sexual Medicine

Sex is a natural part of life, so it makes sense to address it from a holistic point of view. If you’ve noticed your sex drive isn’t what it used to be and you’d like to get your mojo back, you’ll be pleased to know that there are some natural remedies that you can try. Whether it’s changing your diet, taking vitamin supplements, or reducing stress, you can easily incorporate these remedies into your daily life.

Here, I’ll be listing my top five natural ways to boost your libido.

Eat libido-boosting foods

One small change you can make is to your diet. While eating a healthy, balanced diet can improve your overall wellness, you could also consider incorporating a few libido enhancing foods into your everyday meals.

Some foods that are considered natural libido enhancers include chocolate, oysters, and figs, although there isn’t much scientific data to back this up.

However, research has found that avocados can help to reduce metabolic syndrome and boost sex drive. Metabolic syndrome is a clinical term for a combination of diabetes, high blood pressure, and obesity, and it can play a part in low libido. Similarly, following a Mediterranean diet rich in plant-based foods, olive oil, and fish may help to reduce erectile dysfunction in men with metabolic syndrome, according to a study published in the American Journal of Clinical Nutrition.

Limit your alcohol intake

Testosterone levels contribute to sex drive in both men and women, with a higher level of testosterone being linked to a higher libido. Significant alcohol intake can reduce your levels of testosterone and can inhibit your sex drive, according to research published in the Journal of Clinical Medicine, so it’s a good idea to limit your intake to boost your libido.

While cutting back on your alcohol completely will have the best effect, limiting your alcohol intake to a few units a week can also have an impact. According to the NHS, you shouldn’t consume more than 14 units a week, and these units should ideally be spread across three days.

Add vitamins and supplements to your diet

Along with altering your diet, you could also consider taking extra vitamins and supplements. Look for those that contain natural libido enhancing ingredients, such as maca and Panax ginseng, as well as vitamins that can address any health concerns that may be lowering your sex drive.

Magnesium and vitamin D are both responsible for your energy levels, and a lack of these vitamins can lead to fatigue which, in turn, can reduce your interest in sex. The sun is a great source of vitamin D but, here in the UK, a lack of sun means many people can have low levels of it in their blood. Vitamin D isn’t present in a lot of foods, so taking a health supplement to boost your levels is a good idea.

Similarly, some women are more at risk of low iron levels as a result of their menstrual cycle. Taking a supplement containing 270 to 300mg of magnesium can help.

If you suspect your lack of sex drive is caused by low mood, then consider organic health supplements containing damiana and oats, both of which can boost your mood and, in turn, your libido.

Reduce stress and practice wellness

High levels of stress have been shown to reduce sex drive in women, according to a study published in the Archives of Sexual Behaviour. If you suspect this might be the cause, you could try taking up some relaxing hobbies, such as yoga or meditation. Alternatively, you could consider taking part in sport to help relieve your stress.

Get plenty of sleep

Getting enough sleep is vital for a healthy libido in women, according to research published in the Journal of Sexual Medicine. Similarly, a study published in the journal of Translational Andrology and Urology found that low levels of sleep have been linked to erectile dysfunction in men.

The Sleep Foundation recommends getting between seven and nine hours of sleep each night to keep your body in check. If you’re struggling to get to sleep each night, you could try limiting your caffeine intake and avoiding caffeinated drinks at least six hours before bed.

You could also consider doing something relaxing at night to prepare your body for sleep. For example, taking a bath with some soothing scented bath products, practicing a relaxing skincare regime, reading, or doing some slow yoga can all help your body and mind wind down, and you might find it easier to drift off.

Low libido is incredibly common in both men and women. But, by taking some of these tips on board, you can start to your get your sex life back on track.

Spaghetti with prawns, cherry tomatoes and black olives

Spaghetti with prawns, cherry tomatoes and black olives

Pasta is a classic of Italian cuisine. But can you really eat pasta and be healthy? Well depends. In a well-balanced healthy eating regime a pasta dish two or three times a week can be ok for a healthy and active person. Like this spaghetti […]

How to make tasty couscous in 5 min

How to make tasty couscous in 5 min

Cous-cous is one of the quicker grains to prepare. It takes 5 min to make and it goes with everything: raw vegetables, meats, fish, roasted vegetables, pulses, sauces and everything in between. This recipe will show you how to make tasty cous-cous in 5 min. […]

Cannellini beans, fennel and radicchio salad

Cannellini beans, fennel and radicchio salad

A gorgeous vegan salad this cannellini beans, fennel and radicchio salad is brimming with colors and nutrients, perfect for a light meal to support liver health and detoxification.

It is rich in vegetable proteins and some complex carbs, so complemented by a slice of crust sourdough bread it becomes a proper meal.

INGREDIENTS

Serves 2 people | Prep time 5 min

  • 1 can of white beans ( drained )
  • 1 packet of rocket leaves ( 70 gr )
  • 1/2 small radicchio rosso
  • 1/2 fennel

For the seasoning

  • Extra-virgin olive oil
  • Few drops of good quality balsamic glaze
  • Few drops of lemon juice
  • A generous pinch of oregano
  • A sprinkle of black, red green pepper
  • A pinch pinch of fennel seeds
  • Sea salt to taste

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The most and the least pesticides contaminated fruits & vegetables

The most and the least pesticides contaminated fruits & vegetables

When shopping for healthy fruits and vegetables it is always difficult to know which are best to buy organic and which one are OK to bought conventionally grown. The EWG, the Environmental Working Group is an American organization that annually publish a list of the […]

One-pot harissa chicken stew with carrots and courgettes

One-pot harissa chicken stew with carrots and courgettes

With lockdown we all got used to more comforting and heart-warming meals. Nothing wrong about it. It is actually good that more people got more into home cooking, but in the long term we need to be smart with our choices and simply learn to […]

Gluten-free quinoa breakfast bowl

Gluten-free quinoa breakfast bowl

I am always on the lookout for low sugar and possibly gluten free breakfast ideas, and if you read my    “4 common  mistakes healthy people do” you might know that many of the pre-prepared cereals or muesli option on the market, (yes even some of those yummy and super-expensive cereals that you can find in Wholefoods) do actually contain a lot of sugar.

This gluten-free nutrients -rich breakfast recipe, is perfect to use up any quinoa leftover, and it is a nice and delicious change for a lower sugar cereals alternative.

Quinoa is gluten-free, contains a full spectrum of essential amino-acids, which is rare in the vegetable world, and it is considered a superfood due to its high content of vitamins and minerals.

Prep time 2min 

Ingredients (servings 1)

  • 2-3 tablespoon of cooked quinoa
  • 3-4 tablespoons of almond milk
  • a handful of berries
  • a dash of turmeric powder ( optional )
  • a dash of cinnamon ( optional)

Method

Simply put all the ingredients in a bowl, and enjoy!

Also for some healthy tips on how to easily lower the sugar content of your diet, and healthy breakfast tips, please check out our article  4 common mistakes healthy people do . For more info about the healthiest almond milk choices stay tuned  for my next blog post “almond milk, my pick of the best”. 

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Womens wellness: 5 things I wish women in their 40’s knew

Womens wellness: 5 things I wish women in their 40’s knew

Over the past ten years I worked with many women in their late thirties and early forties, and while I was supporting them in their juggle between the demands of a high powered job and caring for a young family, I kept on seeing the […]

Easy red lentils soup

Easy red lentils soup

What I like is really easy, delicious and quick to make healthy food. I like the sensation of feeling nourished but also light and full of energy that comes with healthy meals, but I don’t like much of the fuss of complicated and long recipes […]

5 recipes for the Autumn

5 recipes for the Autumn

The Autumn is almost here and with it the need for more comforting foods. Staying in, the colder weather and stress related to the ongoing Covid restrictions, can play havoc in your eating habits, pushing us more than ever to eat “comfort foods”.

Well I am here to say that you can eat yummy, comforting foods that are also healthy and really easy to make, getting out of that temptation to eat ready made foods or a takeaway.

Pumpkin sage & Serrano ham soup

This soup is rich in taste, delicious but very easy to do. Pumpkins are not only in season, but they are also rich in ant-oxidants and anti-inflammatory so really beneficial for our health. Their sweet taste make them a healthy option for when we feel that craving for something sweet.

Pumpkin sage Serrano ham soup | The Healthy Gourmet

GET THE RECIPE

PUMPKIN, SPINACH & STILTON FRITTATA

If you have any leftovers from the pumpkin soup, you can make this tasty pumpkin, spinach & Stilton frittata, that can be also served as a starter. As a main meal try this frittata after a soup or with a green rocked salad on the side.

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ROCKET, PARMESAN & WALNUT SALAD

This rocket, Grana Padano cheese & walnuts salad is delicious and brimming with nutrients. Try on its own as a starter or with veal & sage escalope.

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POLENTA WITH MUSHROOMS AND CRUSHED WALNUTS

This polenta, with mushrooms & crushed walnuts recipe, is gluten-free and really seasonal. Mushrooms especially if organic are a good source of source of B vitamins and selenium, while walnuts are rich in anti-oxidants and healthy fats.

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EASY LENTIL STEW

This easy lentils stew is a classic for the Autumn, healthy but so deliciously comforting. Super easy to do, ready in less than 20 min and a great family meal.

GET THE RECIPE

Healthy avocado chocolate mousse

Healthy avocado chocolate mousse

And here we go with a classic and must have of healthy desserts recipes! This healthy avocado chocolate mousse recipe is a classic for healthy foods and will make you forget ready-made chocolate dessert! The healthy chocolate mousse is not only delicious but also packed […]

How to be fit & healthy during this covid-19 outbreak

How to be fit & healthy during this covid-19 outbreak

Few weeks ago I had the honour to be part of a panel of experts on how to keep fit and healthy during this Covid19 outbreak for the new health and wellness online publication Health Web Magazine . My best advice is to simply decrease […]

5 reasons why you should really eat your vegetables

5 reasons why you should really eat your vegetables

We all know that we need to eat our “five a day” portions of vegetables, but do we really know why?

The first thing that comes to our minds is definitely fibres and gut health, which are obviously vey important, yes, but is that the only reason to include plenty of veggies in our diet?

Today I would like to share with you the four most important reasons why we really should include plenty of vegetables ( and moderate amount of fruit ) in our diet.

1. They have only few calories

Among the many food groups, vegetables are the ones that have the least calories. Now, we all know that a good nutrition is not about restricting calories, but it is also true that if we have to lose weight, lowering the amount of calories can help.

2. They are rich in vitamins & minerals

Vegetables are really rich in vitamins and nutrients. Not all of them, but most of them are actually presents in plant based food like vegetables and fruits. Folates, magnesium, vitamin A, vitamin K, are some of the vitamins and minerals that plants are rich with.

3. They slow down the absorption of carbs

We all know that fibers help us with regular bowel movements, but they also have another important function, which is to help us slow down the absorption of carbohydrates. So next time you that you decide to make that risotto make sure that you cook it with loads of vegetables!

4. They are rich in phyto-nutrients

This is one of the most important, yet underestimated reasons why we should incorporate plenty of veggies in our diet. Most plants food have what someone once called “nature’s own medicine” which are phytonutrients, that specific nutrients that found only in vegetables and fruits. You may have heard of polyphenols, flavonoids and other compounds that are believed to have beneficial health properties like anti-oxidants and anti-inflammatory, that you can find only in plants food.

5. They feed your gut microbioma

The more diverse is your vegetable consumption and the more diverse your gut microbiome will be. Gut microbiota diversity is considered beneficial for health. We now know that the little bacteria that reside in our gut are important with for our immune health, nutrient absorption, regulation of inflammation and some say obesity too.

Go to the farmer’s market and enjoy a wide array of colorful veggies. Your gut will be thankful for it!

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Salmon with spinach & cherry tomatoes “quinotto”

Salmon with spinach & cherry tomatoes “quinotto”

This meal recipe is the perfect example of a healthy & balanced meal, like you will find in my online course “How to Quit Sugar” and in my upcoming cookbook. The combination of proteins, vegetables & moderate carbs, is perfect to keep you full for […]

Why you should hire a health coach

Why you should hire a health coach

The way we eat, sleep, exercise, or deal with stress, deeply affects our physical and mental wellbeing, while thoughts, emotions, and beliefs deeply affect our behaviours and lifestyle habits. You cannot really address one without the other and expecting long terms, sustained lifestyle change. This […]

Courgettes & goat cheese frittata

Courgettes & goat cheese frittata

More of a mix between a frittata and quiche, this recipe is delicious and delicate. It is filling, satisfying and make it a great dish for a garden party buffet.

I used goat cheese instead of feta for a more delicate, yet distinctive flavour, which make it for the more sophisticated palate.

Courgette are easily available and inexpensive, and in season during the summer. They are a good source of fibres, potassium and manganese, while goat cheese tends to be better tolerated than the cow’s milk one, but at the same time it has a strong flavour that create a distinctive taste, meaning that you can use just a small quantity to achieve a full and delicious taste.

This frittata is very versatile, and can be used as a starter, or main meal, with a side of spinach, salad or tomatoes. You can also made it in advance and use it for a savoury breakfast or brunch, snack or picnic food.

For this recipe I used a cream goat cheese, that I recommend, as it is much better tolerated than the mature one. The goat’s cheese leftovers can be used for a snack or a s base for savoury breakfast toast.

INGREDIENTS

  • 2 large eggs
  • 1 big courgette or two small one
  • 3 tsp of cream goat cheese
  • A sprinkle of olive oil
  • Sea salt to taste

METHOD

  • Wash the courgettes and cut them in small pieces, then place them in a Green ( non-stick) pan and let them fry at low heat for up to 7-8 min making sure that they do not burn and remain a bit crunchy.
  • In the meantime whisk the eggs add the salt and the cream cheese.
  • Transfer the courgettes in a cast iron pan, with a bit olive oil, place the pan on the hob and when hot pour the eggs. Lower the heat and then move the pan in an oven pre-heated at 180 degrees.
  • Cook for 10 min and then let it cool off before you serve it.
Courgettes & goat cheese frittata with Italian spinach
Quinoa, avocado & beans Summer salad

Quinoa, avocado & beans Summer salad

After the lockdown and two laptops breakdown, I am finally back into blogging with this delicious and healthy quinoa, avocado and cannellini beans salad. Dramatic purple tomatoes, Italian cannellini beans ( you can use ordinary white beans ) red onions, Greek basil, avocado, cold pressed […]

My favourite Vitamin C rich juice

My favourite Vitamin C rich juice

This juice is delicious and refreshing for the this warm weather. It is rich in vitamin C, so important now with the virus pandemic. Vitamin C is a master anti-oxidant, and it is a essential nutrients that the body needs every day. it is a […]

5 things a health coach can help you with

5 things a health coach can help you with

Health coaching is a profession that is growing and that is expected to grow even more in the near future. There is a lot confusion though, about what a health coach is, and how a health coach can help clients making realistic and sustainable changes.

A health coach is not a wellness influencer ( but it might as well become one), or a a less qualified nutritionist, but a distinct professional that is specialized in helping her clients forming habits in the field of health well-being.

This is achieved utilizing a range of tools and knowledge that range from positive psychology to life coaching with a specific expertise in the field of well-being and applying lifestyle medicine models.

  1. HELP YOU FORM HEALTHY HABITS

We all know that we should eat more vegetables, lower our sugar intake and go to the gym, but the reality is the most people struggle to make this healthy resolution an habit and often resort to the old unhealthy ones,

The role of a health coach, is mainly to support clients in this often frustrating process, and to help them figure out the best way to do it. The one that works for them, and that help them maintaining those habits in the long term.

2. SUPPORT THEIR CLIENTS THROUGH SETBACKS

If you are going through changes, it is inevitable that your will slip back to your old comfort zone. Many think that transformation is a smooth upward line, but is actually a process of falls and raising up again after a fall.

Most people, quite understandably, feel disappointed with themselves when they slip back to the old unhealthy habits, start having negative thoughts and feel demotivated.

The reality is that while we all go through these phases, the successful people are simply the one that pick themselves up after a fall ( or a slip in their habits) and keep on sticking to those changes.

A health coach, is precisely the person that can make that difference, supporting you thought those setback, to guide you to success.

3. EDUCATE YOU ON THE AMAZING INTERCONNECTIONS OF THE BODY & MIND.

The mind & body are absolutely amazing and fascinating. They are also super interconnected in ways that it is difficult to imagine, unless you have specific knowledge.

We all know that we should take care of those four pillars of health, but do you know that an off balance wake/sleep cycle can have repercussions down the chain that can lead to fatigue, hormonal unbalance and weight gain? Or did you know that research have found that in some women low carbs diets can lead to thyroid issues? Or are you aware of that anxiety loop in case of fatigue?

4. PROVIDE EXPERT REFERRAL TO OTHER HEALTH PROFESSIONALS

A health coach is not a panacea for any health problem, but can refer the client to another health professional if needed. For example coaching is very much in focused in the present and the future, but sometimes people need to deal with things that have happened in the past in order to be ready to change. In this case a health coach can refer a client to a counselor or psychologist for example.

5. GIVING YOU PRACTICAL TIPS TO MAKE CHANGES EASIER, SAVE YOU TIME & LET GO OF THE OVERWHELM.

Getting into healthier habit can be perceived as frustrating, boring or simply difficult to fit in your already busy and often stressful life. A health coach can give you practical tips on to make things easier, simpler and saving you time and overwhelm.

If you would like to inquire about health coaching please text me at +44 7725741543 to schedule for a FREE introductory call, or email. If you are a health coach looking for mentoring please have a look here or contact me.

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Low sugar banana bread (made with olive oil)

Low sugar banana bread (made with olive oil)

This low-sugar olive oil banana bread is moist and delicious. Super simple to make it takes only 10 min to prepare, and it is made with olive oil rather than butter or coconut oil, which makes it perfect and lighter to digest for those like me who cannot digest cooked saturated fats.

This banana bread is a great idea for breakfast, tea, or simply when you fancy something sweet and make it perfect for kids, for its low sugar content and the presence of the banana fibers.

I wanted to make this cake with those everyday ingredients that everybody keeps in their kitchen cupboard, to make it an easy option for when you fancy that slice of cake but cannot go to the shops.

It has reduced sugar, and has the advantage of being a great basic version of the cake that can be modified easily. You can add chocolate chips, raisins, walnuts or change the type of flour, so that you will never get bored and can utilize all the leftovers.

If you are gluten-free you can use the same recipe, but swap the wheat flour for a buckwheat and gluten-free flour mix ( 1/2 cup buckwheat + 1/2 cup plain gluten-free flour ).

Ingredients

  • 1 cup of flour
  • 2 small ripe bananas + 1 for decorating ( optional)
  • 2 eggs
  • 1/4 cup of demerara sugar
  • 1/4 extra-virgin olive oil
  • a dash of all spice
  • a dash of cinnamon
  • 1/4 tsp baking powered

Method

  • Simply peel the banana and mash them up with a fork. In the meantime place all the dried ingredients in bowl and whisk them together.
  • Combine the dried ingredients with mashed up banana, the eggs and the oil. Mix well with a fork, and then place the dough in loaf tin and then in the preheated oven at 175 degrees for 20/25 min.
  • Take it out of the oven and leave it to rest for at least 5 min.

Are you addicted to sugar? Break free from sugar addiction with these two easy strategies. Download my FREE ebook ” How to resist sugar cravings”.

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Italian Chicken & avocado salad

Italian Chicken & avocado salad

This Italian chicken and avocado salad is brimming with flavours, colors and nutrients. Made with rocket, radicchio, tomatoes & avocado, with cracked pepper & lemon chicken fillets, this salad is a full meal, filling and satisfying, yet healthy. Seasoned with cold pressed extra-virgin Tuscan olive […]

8 Vitamin C rich foods to add to your diet

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5 Cool things to do if you are in self-isolation

5 Cool things to do if you are in self-isolation

Self-isolation can be a frustrating time, but also one of self-discovery and self-growth. Staying indoor, maintain social & physical distancing while staying idle with all this time on your hands is the perfect recipe for negative thoughts, low energy, overthinking and anxiety.

You need to do something that excite you, or at least interest you, that you might be looking forward to do, that can also help you create a bit of structure in your day if you are at home.

1. Learn leadership and creativity from VOGUE editor Anna Wintour.

A shout out to all the girls out there. Who wouldn’t want to learn for the Queen of style and fashion? If you are around my age and used to watch Sex & the City, this Masterclass is definitely for you. You can find it in this vey cool website, called Masterclass, where you also can find lessons from many other world leaders in their fields. From Ann Leibovizt to Gordon Ramsey. From £ 14, 99 a month.

2.Visit a world class museum from the convenience of your sofa.

Have you ever wanted to visit The Metropolitan Museum of Modern Art or the Louvre and maybe not have the chance to? Well now that we all stuck on our sofa we can go and virtually visits many world class museums some of which are free. Learn more on here. From free.

3. Learn from a world top class university like Harvard, MIT & Berkley from free

EDX runs courses form the world top Universities. You can learn almost anything you like. You can earn a certificate or simply audit a course for free. My top recommendation is “The Science of Happiness ” from Berkley University. Free/paid

4. Start a home yoga & meditation practice.

There are plenty of yoga & meditation channels out there, so now that you have time on your hand why not starting a yoga or meditation practice. With so many apps and channel out there, here are my best recommendations for free, good quality yoga and meditation videos on YouTube: Ekharth Yoga & Yoga with Adriene. Free.

5. Virtually take” you kids to the TATE for some creative activities.

The TATE KIDS has some interesting creative activities to do with your children all the security of a virtual experience. From learning to make art like Van Gog to learning to weave or quizzes, there are some activities ideas that can keep your kids engaged. Creativity is essential for kids and grown ups alike especially when we go through though emotional times. It is a great way to channel those emotions and extra energy! Free.

Quick polenta with walnuts & Parmesan cheese

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