By Anna Cortesi

You’ve read countless tips for glowing skin in magazines, blogs and brochures.

You’ve dabbed toothpaste on zits, tried cleansing pads that stung, spent a fortune on wrinkle creams, used miracle oil made from special pearls, exfoliated until you were raw, buffed massaged, and polished your cheeks, and have done embarrassing face exercises, all in the name of a younger, firmer, clearer face.

Irony is that all of us generally overlook the easiest, safest, most effective and cheapest forms of treatment which is consuming healthy foods. Healthy foods nourish your body from the inside; in order to help your skin glow on the outside. The right combinations of fruits, vegetables and vitamin rich foods can protect your skin from the damages of not just aging but also the environment. Of course, genetics, lifestyle and environmental factors play a pivotal role but diet intake is the key for healthy skin.

Here is the key for glowing skin:

1) Vitamin A
Vitamin A stimulates the production of new skin cells without it the skin would become super dry. Eating a diet that includes a wide range of foods high in vitamin A is a good way to support skin health.

What foods are rich in Vitamin A?
Salmon, beef liver, milk, eggs, fish, cod liver oil, shrimps, carrots, tomatoes, sweet potatoes, leafy green vegetables, mangoes, apricots and plums.

2) Vitamin C
Vitamin C is an antioxidant and can neutralize free radicals, helping the skin to fight against oxidative stress-induced damage. It can also help improve and fight against pigment disorders and inflammation.

What foods are rich in Vitamin C?
Blackcurrants, oranges, berries, guava, kiwis, broccoli, papaya, lemons, strawberries and sweet potatoes.

3) Vitamin E
Vitamin E contributes to the protection of cells from oxidative stress, which can help protect against premature ageing and wrinkles as well as improve the appearance of scars and imperfections.

What foods are rich in Vitamin E?
Wheat germ, sunflower, safflower, corn, soybean oils, almonds, peanuts, hazelnuts, sunflower seeds, spinach, broccoli and fortified breakfast cereals.

4) Zinc
Zinc is an essential mineral that helps maintain the health of your largest organ: your skin. Due to its anti-inflammatory effects, zinc is especially beneficial for inflammatory acne and related scarring. Therefore, it is used in skin damage repair.

What foods are rich in Zinc?
Beans, dairy products, fortified cereals, nuts, oysters, poultry, red meat and whole grains.

5) Selenium
Selenium ensures that the skin remains firm and protected. It stops free radical damage before premature wrinkles have a chance to form and helps protect cell membranes against UV damage, inflammation and pigmentation.

What foods are rich in Selenium?
Crab, salmon, tuna, prawns, turkey, chicken, brown rice, lentils, peas and potatoes.

6) Omega 3

Fatty acids Omega-3 fats help reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays. Omega 3 fatty acids keep skin thick, supple and moisturized
What foods are rich in Omega 3?
Salmon, mackerel, herring, flaxseed, chia seeds, walnuts, flaxseed oil, soybean oil, canola oil.

Remember it is important to keep realistic expectations as overnight miracles are not possible. It usually takes 1-2 months for new skin to emerge and for visible results to show. I hope this article was useful and motivated you to change your diet, leaving you with better looking skin!

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It is true that most supermarkets offer unhealthy snacks and fatty foods. Thus, the common perception is that healthy eating is necessarily and very expensive. Although quality products usually cost more than products that do not offer us anything nutritional, there are secrets that will help you save money by buying healthy foods.

Money Saving Secrets

One tip you should follow is to replace certain meals within the week with herbal products. Instead of investing in frequent consumption of meat and fish, you can opt for legumes and lean, vegetable-based and complex carbohydrate foods. Choose simple dishes, enhanced with great taste. Spaghetti with pesto sauce or vegetables in the oven with oregano and olive oil are simple recipes, overflowing with deliciousness and nutrition!

Even when using meat and fish, it is necessary to redefine your portions. The truth is we usually tend to serve larger pieces of meat than the recommended amount. So we need to weigh the portions, which ideally do not exceed 120 grams on each plate. Do not miss the offers available and do not miss the opportunity to be informed about any discounts at organic stores. This way, you will be able to buy quality products at the best prices on the market.

By purchasing bulk products, we achieve the best price and nutrition ratio. In popular markets, we will find great products without packaging. We control these fruits and vegetables, as well as the other products we find in open markets, and we can choose the best for us. When we choose seasonal fruits and vegetables, then we can find them at great prices. If you are worried that you are buying more than what you will consume, consider how you can store them very easily. Put them in individual storage units and freeze them to keep them quality for a long time.

Another way to save money is to make food based on DIY rules. Learn the secrets to making homemade bread and other pastries. This will help you reduce costs substantially while being sure of the ingredients used in their production. Additionally, you can start growing fruits and vegetables at home. Whether in a large garden or on a balcony, there are fruits and vegetables that can thrive and offer you delicious and healthy products.

If you follow these tips, you are sure to reduce the cost of your purchases significantly. With proper planning and attention to detail, you will be able to buy everything at lower prices without compromising on lower quality products. Seasonality and the ability to store food in packages, help the freezer and find new food production techniques at home, reduce meat consumption and replace it with plant-based foods are all a recipe for success in financial markets!

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By Anna Cortesi

Many diseases are due to heredity and so, no matter how we try, we cannot escape the identity of our genes. However, proper nutrition and good health can benefit us and make us face any difficulty.

If you are looking for ways to equip yourself against diseases and the unluckiness of inheritance, focus on increased iron and fiber intake. Iron and fiber can shield us and help us significantly improve our health. It is worth the effort and you will find that it is quite easy to get more iron daily. Let’s see how:

First, we can replace white carbohydrates with whole grains. Although in the beginning this may not serve our usual taste, we will slowly begin to appreciate the natural, full flavor of whole meal products. Choose whole wheat bread instead of white, whole grain and brown rice or spaghetti on the table. Even better, experiment with flaxseed, chia seeds and quinoa, oats and bran. Surprisingly, many of these flavors are delicious!

Then we can adopt the habit of eating an apple a day. The well-known proverb is not very far from the actual truth, since apple contains a great amount of fiber and helps in the proper functioning of our body. Many other fruits, such as pears and figs, contain an equal amount of iron and fiber. Therefore, it is worth trying fruit salads and discovering the most delicious fruits that satisfy your taste buds.

Legumes are an excellent solution for our daily dishes. High in protein and iron, they do not cost much and benefit our body in a variety of ways. If you’re only used to lentils or beans, experiment: try chickpeas and fava beans, make them into a hearty salad instead of soup, and generally try many combinations of legumes mixed with vegetables and grains. You will be amazed by their taste and ability to fill us quickly!

As a snack, we can choose whole meal crackers, seeds or nuts. Another weapon in our hands is popcorn, which supplies us with the a small amount of iron and fiber. At the same time, there are also so many seeds in the market – and these are great as snacks, full of fiber and iron (among other minerals)!

Finally, if we see that we might need more iron in our diet, we can take a natural dietary supplement. Ideally, we should be advised by our physician or dietitian who owns the right knowledge and information about our medical history and specific needs. However, supplement intake is not objectionable. Sometimes it is the best solution to our problem.

Furthermore, if you want to increase the amount of iron and fiber within the day, you now know how to do it! With a few simple secrets and just the right mood, you can easily change your established eating habits over time, and you will definitely be pleased with the result. Enjoy a new, upgraded diet and give your body the weapon it needs in order to cope with every nutritional problem in the best way!

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By Anna Cortesi

Many times the phenomenon of childhood obesity tends to be ignored in the family. In particular, parents are resting on the belief that their child will grow taller and lose  their unnecessary weight will disappear without any effort on their part. However, if the child is obese, it is not just wishes and hopes that with growth the child will achieve the ideal weight automatically. Therefore, it is necessary to have a targeted partnership with a professional who is thoroughly familiar with the science of nutrition. In short, the contribution of a dietitian is needed. 

Where Will the Dietitian Help? 

A dietician will ensure that the whole family is educated in the field of healthy eating. Without overdoing the dieting part and with properly structured nutrition advice, the dietitian should enrich the family’s meals with the right choices and should constantly provide incentives for extra exercise. As a result of working in harmony with other health professionals (gymnasts, psychologists, etc.), the dietitian will seek to build sound developmental bases for the obese child. Instead of focusing on appearance, the dietitian emphasizes the importance of proper nutrition to a person’s good health. Therefore, they are the link that combine the taste, the exercise and the nutrients of healthy eating choices. Furthermore, diet should not be considered as something transient and restrictive. Instead,  a healthy diet should cover all the needs of the child and the family, without deprivation and without excessive diet instructions. 

 What Dangers Prevent Proper Nutrition 

It is important that we all understand the dangers we could be avoiding by adopting a healthy diet. Knowing how many health problems are directly or indirectly related to obesity (child or adult), we can encourage our children to pursue a healthier diet ourselves. More specifically, obesity is responsible for problems such as: 

• Type 2 Diabetes 
• Cardiovascular diseases 
• Cancer 
• Depression 
• Sleep apnea 
• Asthma 
• Disorders in the liver 

Numerous health problems can make us to realize that childhood obesity is far more important than just the aesthetic part emphasized by society. Parents, please welcome the professional dietician into your family’s life. They are the experts who will lead you to a healthy and nutritious lifestyle change!  

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For the majority of people, weekends are days of relaxation. At the young age of school-going children and after-school students, this can be said to be a given, with the difference that they have to deal with their readings over the weekend.

For the older who work they are the most common, though here we will find many jobs that do not cease to exist. For example, shopkeepers work on Saturdays, or waiters in cafes and restaurants also work on Sundays.

For all these people, staying home and trying to get rid of the stress and stress in their workplace and not only, it is very important what they choose to do or not do for their nutrition and therefore their health.

It is known that, most of the time, a man who returns from work wants to rest, both physically and mentally. The weekends offer plenty of time towards this direction, and this is where the choice is made to determine whether we will overload ourselves with food. It is common practice for people to stay at home without even knowing what to do. They usually sit on the couch, watch TV either alone or with relatives or friends and of course eat ready-made foods and snacks, which in the majority are harmful to the body. More specifically, both the way they are prepared and the way they are cooked is not the most appropriate.

People need to improve their diet daily, even while dieting, in order to lose unnecessary pounds that are physically and psychologically stressful. For these people, choosing to do nothing all weekend will be a major disadvantage to their body and will probably disrupt every effort they have made the rest of the week. This effort is aided by the fact that on weekdays a person spends most of his hours at work. There, he must work and produce work, thus minimizing the times he puts something in his mouth, while at the same time training both his body and his mind, depending on the work he does. Based on the above, the body is still in operation and burning calories.

So, in conclusion, I could say that it is very important for a person on a diet to keep himself in motion and engage in various activities so that his body can burn more.

In a weekend that we have plenty of free time, we should not be fooled. We cannot believe that the past week was all about being faithful to a diet and now, at the weekend it is the time to reward ourselves with “forbidden” diet hacks.

We must stay true to a balanced nutrition plan and thereby minimize deviations from it. Thus, our healthy eating efforts will not be destroyed and thrown away into the trash.

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By Anna Cortesi

We all now know that olive oil is an important nutritional choice, which benefits to our body and health.

That is why some people do not hesitate to call it “the elixir of life”!

With high antioxidant properties and great nutritional value, olive oil should always accompany our daily diet.

Its exquisite taste is an additional motivation for its consumption, especially when consumed in raw form.

In this article, we will learn about some less known facts about olive oil. As a result, we will appreciate it even more and understand the way it is made, as well as its different production methods.

Extra virgin olive oil is theoretically the best choice for our table. Its acidity cannot exceed 0.8%, giving it a wonderful taste and a fruity aroma. This olive oil variety also has the greatest anti-inflammatory properties because of its perfection. Therefore, this olive oil is ideal for fighting diseases and for shielding our immune system. To enjoy the extra virgin olive oil, the first pressure/extraction of olive is enough.

There is also the extra cold pressed virgin olive oil, which you will find to be an even better dietary choice for each of us. In a temperature-controlled environment, olive oil is produced naturally and without any deterioration. Otherwise, the high temperatures we encounter in mills for specific olive oil production methods would alter the taste and nutrition of our olive oil.

So, if you want to take your nutrition to the next level, try cold pressed olive oil. You will be amazed not only by its density, but also by its full flavor and characteristic aroma. Without the addition of chemicals and other harmful substances, it keeps its ingredients intact and provides us with 100% of the value of olive oil in every meal.

Where Can I Use Olive Oil?

Practically, olive oil is the ideal fatty substance for any of our meals. You can add it while cooking, enrich your salads with it, eat it raw with some bread and olives or even use it in pastry. However, it is recommended to consume olive oil in raw form or as less processed as possible. This avoids the production of free radicals and as we all know, these radicals are extremely harmful to our health.

Since olive oil is more resistant to high temperatures, experts advise using only olive oil in frying (in moderation, of course). One tip you can follow in cooking is to add olive oil at the end of cooking. As a result, all of its flavor will diffuse into the food naturally and you won’t have to worry about raising the temperature while cooking.

So, don’t overlook the extraordinary gift of the goddess Athena to the world, olive oil! Learn to use it daily instead of other plant based or animal fats and you will find it to be the most appropriate option. It adds flavor to any food, while simultaneously shielding our body and strengthening our immune system!

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Oh so many fad diets out there, that I don’t know which to pick for this article. Many people are in a hurry to taste the brand new fads out there, and they are even welcome these delicious innovations.

However, a little later something new is again being seen in the public domain, and then the previous fad diet becomes history in our timeline. Some diets, however, seem to withstand the passage of time. And some of them, are very bad.

Let’s get a taste of the nutritional trends that would be great to finally overcome, because of the dangers they pose:

Paleo Diet

The Paleo Diet claims that eating what the primitive people used to eat is the perfect choice for us. Of course, noone pays attention to the fact that the average primitive human lived not more than 30 years. With this diet, we will bid farewell to dairy and whole grains, pulses and other foods that were not accessible to cavemen.

Smoothies – Juices

New eating trends dictate the daily consumption of smoothies and juices. Although this may seem innocent and even healthy at a first glance, a second reading can raise some questions. The truth is that through smoothies and juices, we consume larger quantities of fruits and vegetables, unable to control the calories we consume. Especially prepacked juices and smoothies are not so healthy choices.

Detoxification Diets

Our body has its own detoxification organs. Therefore, a detox diet is not necessary to enhance our health. In addition, detoxification diets have been described as extreme and potentially dangerous. Those who follow such a diet may cause health problems because of too low calorie intake throughout the day. After all, any weight loss that we enjoy during a detox diet is temporary.

Low Carbohydrate Diets

Low carb diets have become very popular, dramatically limiting carbohydrate intake throughout the day. Fans of such diets argue that weight loss is constant and constant when avoiding carbohydrates as a whole. However, by avoiding carbohydrates, our health, blood sugar and metabolism are threatened and hormones may be disrupted in our body. Yes, our metabolism gets slower than ever and we do not have the energy needed to perform regular exercise.

Gluten Free Diets

This is one of the biggest fad, especially for people who are not coeliac. But if you do not have a health problem that requires gluten to be avoided, such a move un-necessary. Some gluten-free foods contain far too many calories, preservatives, sugar and fat. Therefore, not every gluten-free food is automatically labelled as a healthy choice for us.

Striving for a healthy diet, with all the benefits it entails, is timeless. We are all interested in the ideal diet and we all want to maintain at the right weight, healthy and keep up with full of energy. Contrary to the fashion of every season, it is worth adopting a healthy diet rich in vitamins and nutrients. This diet is also the secret to a better life!

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By Anna Cortesi

Coconut oil has been given various properties but is not fully confirmed by worldwide research.

Although coconut oil has been reported to help lose weight, lower levels of bad (HDL) cholesterol, and promote the proper functioning of the heart, there is nothing to support it.

In contrast, research into the benefits of coconut oil to the skin and hair is extremely encouraging. So let’s look at everything in more detail.

In terms of heart health, coconut oil has not been shown to help. This oil contains stearic acid, but most fat is harmful to our cholesterol. So 60% of the saturated fats in coconut oil are harmful to our body and the rest 40% are neutral. Therefore, it is prudent to avoid such oils and to prefer genuine olive oil (or soybean oil and corn oil).

It has also been reported that coconut oil contains MCTs, which are medium chain triglycerides and are not readily absorbed into our body. There are theories that emphasize the contribution of these substances to boosting metabolism and burning extra calories. However, further research is needed before science can determine this. Until then, the use of coconut oil for weight loss has not proven beneficial.

Regarding skin and hair health, as we have said, the evidence is in favor of coconut oil. In particular, coconut oil has a combination of moisturizing, anti-inflammatory, antibacterial and antioxidant properties. This, as you understand, is extremely beneficial to the skin. More specifically, when using coconut oil for hydration, it may cover some imperfections (such as expression wrinkles). It fights free radicals and can kill bacteria that take refuge in skin pores.

In the hair, coconut oil root massage is very useful. With your fingers, apply a sufficient amount of coconut oil to the scalp and leave for a few minutes. When necessary, rinse with cold water. If you do it often, you will notice a big difference in your hair. Coconut oil will hydrate your hair and your hair will look healthier, shiny and free from broken edges and blur.

Conclusion :

Although there are many health claims about coconut oil, to date there is insufficient research to confirm or refute these claims. Until we have more information, consumption of coconut oil should be measured in the context of a healthy diet. In terms of skin and hair health, however, it has already proven to be of great benefit to each of us.

Therefore, it is prudent not to pursue unproven claims and try to incorporate natural, healthy foods into our daily diet. There are alternative foods such as olive oil that have proven beneficial to our health and deserve a privileged place at our table. Until younger, then, let’s focus on using coconut oil on our skin and hair for great results!

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By Anna Cortesi

The problem of obesity and unnecessary pounds in humans is timeless and always timely.

Too many scientists, physicians and nutritionists have been called upon to analyze the factors that help us consume larger quantities of food than the body needs to function properly. To combat the problem, several diets have been developed, some effective and others less so.

In this direction, chemical diets such as those of Dr. Herman Tarnower, known as the Scarsdale Diet. According to this diet, you are fed 43% protein, 22.5% fat and 34.5% carbohydrates. Examples of this type of diet are many, as are other exhaustive ways of eating. According to deprivation diets, a number of foods are banned from the diet. However, in all these diets there is a major problem and it has to do with the fact that the human body needs all kinds of nutrients and vitamins that it can accept from foods. You just need them in certain quantities and not excessive or not at all.

The saying ‘Metron Ariston’ belonging to Cleoboulos (6th century BC) is perfectly applicable in this case, since man is required to find a balance between the foods he receives and the way he receives them on a daily basis. In this way, he will nourish his body and live well, minimizing the given health problems that he will face in the opposite case.

So, it is not enough to say to ourselves that sugar, bread, fried foods, etc. We have to study our bodybuilding and build a diet plan based on our daily activities and tasks. This program should not exhaust our body. Instead, it must give us all the nutrients we need, give us energy and health, and, in conjunction with the right amount of water, make us not dehydrate and think we are hungry while doing everything else.

A proper diet consists of at least 5 appetizers a day, which start from the time we get up to work and finish about 3 hours before falling asleep. This means that we have to put something in our mouths every 3 hours. If we do this systematically and correctly we will see that we can consume everything in small quantities without disturbing, straining or oppressing our bodies. In addition, in a short time we will feel other people having activated the burning mechanisms within us.

Of course, all this without exercise or walking will not have the perfect effect. Therefore, we need to understand the enormous importance of our body exercise and incorporate it into our daily program.

For these reasons, therefore, proper and systematic nutrition combined with anticipated water consumption and daily exercise is the real solution to the problem of obesity. In no case exhaustive or deprived diets are needed to achieve the desired result, only to follow the aforementioned!

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Sweets are a huge temptation for many of us, especially for those who cannot resist to a delicious chocolate cake or for those who faint just with the sight of desserts dipped in syrup! However, sweets usually contain large quantity of sugar and burden our body with calories without offering any nutrients. If you belong to the sweet’s lovers, you need to reconsider your choices! Staying away from such sweet temptations is essential, especially during a diet period aiming in weight loss.

Looking at the bright side of the matter, this is a great opportunity to replace our old dietary habits with new ones that are healthier. This can be applied in the case of sweets. We can satisfy our need for sweets, without filling our stomach with sugar, fats and no nutrients. Herein below, you will find some sweet choices that will keep you away from your ordinary consumption of catastrophic desserts. The best part is that you will actually find these choices extremely delicious!

• Dry Fruit: Carry some dry fruit in your bag for the time you’ll need something sweet. Try them, even if at first they might seem to you tasteless, you will soon realize how sweet and filling dry plums, apricots etc are! Be careful though, not to choose fruit with added sugar!

• Bars: Cereal bars can help you manage very well your need for something sweet. Choose a bar with cereal, fruit and nuts or even chocolate. There are many combinations in the market to please every taste.

• Dark Chocolate: Provided that it contains more than 70% cocoa content, black chocolate is a wonderful confectionery. It is good for our health because of the powerful antioxidants it contains, and it also fully satisfies our need for a sweet treat.

• Honey with Yogurt: Instead of sugar, yogurt can be sweetened by adding a spoonful of honey. If desired, add crushed walnut or broken linseed for even healthier delights. Finally, you can experiment with stevia and cinnamon, nutmeg and other herbs in yogurt or cocoa.

• Peanut Butter: Although peanut butter is definitely not a low-calorie food, its nutritional value is invaluable. So, you can taste it in moderation and satisfy your need for the sweet one in the best way. Try baking it in the microwave for 1-2 minutes, adding a little cocoa. It’s incredibly delicious!

• Baked Fruit: Since it is boring to eat the same foods, it’s a good idea to bake for a change. Whether on the grill or in the oven, fruits such as apples or peaches, pears or bananas become even more delicious. For the ultimate taste, you can spread them with a little honey before baking.

Certainly, all of us have longed for banned foods and special desserts. Sweets are very tasty and that is why we are constantly looking for them. But now you can enjoy sweet treats without worrying about your silhouette and your health – creativity, imagination and good mood will help you achieve your goals!

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