Prof Kouris Nutrition

26/02/2026

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25/02/2026

Nuts have not been linked to weight gain, especially whole roasted or natural almonds and walnuts. About 20% to 30% calories are not absorbed from almonds. Other nuts, including peanuts are between 10 to 20% calories not absorbed.

20/02/2026

I am thrilled to share that my daughter, a physician and advanced trainee endocrinologist, and I have had our cookbook showcased in a Greek newspaper's English and Greek editions.

This achievement highlights our dedication to fostering healthier habits through our cookbook's lower carb Mediterranean recipes and diet plan, tailored to enhance dietary well-being, support weight management, and minimize glucose and insulin spikes.

You can purchase our cookbook through Amazon or visit www.skinnybik.com (free delivery).

Professor Antigone Kouris-Blazos and Dr Mitsi Blazos turn decades of research and family recipes into a lower-carb Mediterranean guide, helping Australians eat for health, longevity, and flavour

17/02/2026

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10/02/2026

Skinnybik gluten free Keto Cocoa coconut biscuit is great with an espresso.

So good you'd swear it was naughty.
Tastes like a bounty bar.

Has become a best seller.

Only 100 cal, 1.6g carbs, 6g protein, 6g fibre per 2 biscuits (30g).

Give it try..you wont be disappointed.

www.skinnybik.com/shop

08/02/2026

Did you know that Skinnybik can be eaten
for BREAKFAST because they are made with wholefood ingredients like lupin flour, wholegrains (except gluten free flavours), almond meal and whole eggs.

Popular breakfast biscuits like Belvita (30g) are high in carbs (15g vs 5g) low in protein (1g vs 5g) and low in fibre (1g vs 5g) when compared to Skinnybik wholegrain or Skinnybik gluten free (30g, 2 biscuits).

The Skinnybik range includes 3 flavours that are rich in both lupin (25%) and wholegrains (oat bran, wholemeal flour).
Orange & Poppyseed
Cranberry & Coconut
Date & Butterscotch

Our 3 gluten free flavours are higher in the superfood legume lupin (35% to 39%) and are therefore also a great choice for breakfast.
Cocoa & Dark Choc Chip
Cocoa & Coconut
Lemon & White Choc Chip

Check out the range at
www.skinnybik.com/shop

29/01/2026

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28/01/2026

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23/01/2026

Which feta is healthier? Danish, Australian feta, Goat feta or Sheep feta?

1. Danish feta is made from cows milk and has more water than sheep feta therefore less calories, fat (19%), protein (15%), calcium (250mg per 100g) and nutrients. Its not fermented in wooden barrels (steel vats are used) so has less probiotics. It is also creamier because of the ultra filtration process.

2. Australian feta is made with cows milk and has a similar nutrient profile to to Danish feta. It is also lower in probiotics because its fermented in steel vats. It is also creamy.

Australian sheep/goats cheese (e g Meredith) is similar to Greek or Bulgarian feta for probiotics and nutrients.

3. Sheeps feta (Bulgarian, Dodoni) has less water so is higher in nutrients. Sheeps milk is also more nutrient dense than cows milk and goats milk and has more calories, more fat ( 25%) more protein (18%) more calcium (400mg per 100g) and nutrients like magnesium and vitamin K2. It is fermented in wooden barrels rather than steel vats so is much higher in probiotics. Due to lower water content and traditional fermenting process it has a crumblier texture.

4. Goats milk feta (Bulgarian, Dodoni), like sheep feta, has high levels of probiotics but its fat, protein and calcium is between Danish and Sheep feta. Like sheep feta it has a crumblier texture.

The Mediterranean diet contains high amounts of sheep/goats feta and very little milk. Could this be the secret to its health benefits along with olive oil, probiotic Greek yoghurt, sourdough bread, legumes and leafy greens?

If you are watching calories then maybe Danish feta is for you but if you want gut health and calcium from white cheese then sheeps feta is ideal. Yellow cheese like Edam or Swiss has double the calcium and protein than feta and are also high in probiotics so these are good choice for bones.

Fetta cheese, all types, is lactose free.

22/01/2026

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Our antioxidant defenses decline over time. The "free radical theory of graying" suggests that, as we age, the free radicals naturally produced during pigment production aren’t cleaned up as effectively. Eventually, this damages our pigment-producing cells, leading to gray hair.
Graying is thought to be mainly genetic. Up to 90% of people with premature graying have a family history of it.

If the rate of graying is caused by oxidative damage, though, what role might antioxidants play?

People with premature graying tend to have higher circulating markers of oxidative damage and lower levels of antioxidants in their blood. The link between smoking and premature graying supports the possibility that free radicals may speed up the graying process. Interestingly, alcohol consumption, which also causes oxidative stress, is not significantly associated with premature graying.

For those eating a plant-based diet to boost their antioxidant intake, vitamin B12 is the Achilles’ heel. Without supplements or fortified foods, B12 deficiency is a real risk.

Vitamin B12 deficiency is one of the rare reversible causes of hair graying. Thankfully, hair can repigment after B12 levels are restored.
Hypothyroidism is another reversible cause of premature graying. Hair can return to its natural color once properly treated.

Watch the video “Why Does Hair Turn Gray?” at see.nf/3XUlqS8 and “Reversible Causes of Prematurely Graying Hair” at https://bit.ly/3ONF7ab to learn more.

PMID: 15357835, 15885091, 19237503, 23974581, 30932205, 32654282, 26622150, 34307472, 17602789, 30556257, 30607038, 3740873

11/01/2026