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Blue Zone Nutrition

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Blue Zone Nutrition

I was born in Sardinia which is described as one of the only five "Blue Zones" in the world. My aim is to help you live longer and healthier!

For a full list of products and information please visit my website.

14/08/2025

🌿 The Simple Blue Zone Habit for Better Health This Autumn 🌿

As summer winds down and routines return, it’s the perfect time to think about small changes that can make a big difference to your health. One of the easiest? Fibremaxxing — simply adding more fibre-rich, plant-based foods into your meals.

In the world’s Blue Zones, where people live the longest and healthiest lives, fibre is a natural part of daily eating. Think fresh vegetables, beans, lentils, whole grains, and chickpeas.

💚 Why fibre matters:
✔ Supports gut health
✔ Boosts energy and focus
✔ Regulates blood sugar
✔ Keeps you fuller for longer

✨ You don’t need a total diet overhaul. Start small — add beans to your salad, swap in wholegrains, or try a veggie-based dinner.

Longevity isn’t about restriction. It’s about simple, sustainable habits.

👉 What’s your favourite fibre-rich food?

Https://linktr.ee/milviapili

13/08/2025

🌿 The Ikarian Way: Slow Eating for a Longer, Healthier Life 🌿

On the Greek island of Ikaria, people live longer than almost anywhere else in the world. One in three reaches their 90s — often without chronic illness.

One of their secrets?
They slow down at the table.

Meals in Ikaria are:
🥗 Fresh, seasonal, and homegrown
🕰 Unhurried — often lasting hours
👫 Shared with friends, family, and neighbours
😂 Filled with conversation and laughter

Why it works:
✅ Better digestion
✅ Natural portion control
✅ Less stress
✅ Stronger social connections

You don’t need to move to Greece to try it.
Tonight, put away distractions, eat slowly, and savour each bite.
Your body — and your mind — will thank you.

Https://linktr.ee/milviapili

11/08/2025

🌿 The Japanese habit that could change your summer eating 🌿

In Okinawa—one of the world’s Blue Zones—people follow a simple principle:
Hara Hachi Bu → “Eat until you are 80% full.”

It’s not about dieting or restriction.
It’s about eating with intention—enough to feel satisfied, but not stuffed.

Why it works:
✅ Prevents overeating without calorie counting
✅ Improves digestion and steady energy
✅ Builds a healthier relationship with food

How to practise it today:
🥢 Eat slowly and savour each bite
⏸ Pause mid-meal to check in with your hunger
🥗 Fill your plate with vegetables first
✋ Stop when you feel comfortable, not full

This summer, give your body a break from that heavy, sluggish feeling after big meals—without missing out on the food you love.

💡 From Sardinia to Okinawa, mindful eating is one of the world’s most powerful longevity secrets.

Helping you bring the world’s healthiest habits into your everyday life.

📩 Want more Blue Zone tips? Book a consultation or join my newsletter today.

Https://linktr.ee/milviapili

10/08/2025

Did you know that if you’re on dialysis, eating a single banana could put you in a coma?Dialysis is a life-saving treatment for people whose kidneys can’t remove waste and excess fluid from the blood. It’s usually done three times a week, each session lasting around four hours — just to do what healthy kidneys do naturally.But dialysis doesn’t do everything. Between treatments, certain minerals like potassium and phosphorus can build up in the body — and that’s dangerous.Potassium (in foods like bananas, oranges, potatoes, and tomatoes) can affect your heart rhythm and even cause it to stop. For dialysis patients, that can mean an emergency… or worse.Phosphorus (in dairy, nuts, beans, and many processed foods) can weaken bones and damage the heart over time.For someone on dialysis, diet isn’t just about “eating healthy” — it’s about eating safely. Knowing what to avoid, what to limit, and what’s safe can keep you alive between treatments.If you or someone you love is on dialysis, learning how to manage food choices could literally be the difference between life and death.👉 Click the link below to find out which foods to avoid and what’s safe to eat.Https://linktr.ee/milviapili

08/08/2025

A Daily Weight-Loss Pill — Quick Fix or Long-Term Solution?

There’s been a lot of excitement in the news about a new weight-loss pill — the same formula as the well-known injection, but taken daily instead of weekly. The trial lasted just 18 months and showed promising results… but it makes me wonder:
• Is 18 months really long enough to understand the long-term effects?
• Will people stick to taking it every single day?
• And most importantly — are we tackling the real reasons why people gain weight in the first place?

Pills can help, but they’re not a magic solution. Eating well, moving your body regularly, and making lifestyle changes are what truly lead to lasting results — not just on the scales, but in your overall health and wellbeing.

We can’t ignore the power of our daily choices. They shape our health far more than any pill ever could.

What’s your take — would you try it, or do you believe in the lifestyle approach first?

Https://linktr.ee/milviapili

05/08/2025

Why do you keep craving sugar – and what’s really behind it?

Sugar cravings aren’t a sign of weakness. They’re often your body trying to tell you something important.

Whether it’s stress, tiredness, nutrient deficiencies, or gut imbalance, there’s usually a deeper reason for those biscuit binges or 4pm chocolate runs.

Here’s a quick breakdown of what might be going on:
• Emotions & Stress – Sugar gives us a temporary mood boost, so our brains crave it to feel better.
• Fatigue – Feeling tired? Your body may be asking for energy and reaching for quick fixes like sweets.
• Nutritional Deficiencies – Low magnesium? Your brain might call for chocolate. Low sodium? Hello crisps.
• Gut Imbalance – Bad gut bacteria thrive on sugar and can increase cravings when they’re hungry.

Understanding where cravings come from can help you take back control – and make smarter, healthier choices.

💬 What do your cravings say about you?

Https://linktr.ee/milviapili

04/08/2025

🌿 Feeling the changes in your skin and hair during perimenopause or menopause? You’re not alone — and you can support your body naturally.

As a nutritionist focused on Blue Zone-inspired living, I help women navigate this phase using nourishing, food-first strategies that promote longevity and confidence.

💡 During this hormonal shift, it’s common to notice:
✨ Thinning or slower-growing hair
✨ Dry, less elastic skin
✨ More visible fine lines or dullness

But with the right nutrients — and lifestyle — your skin and hair can still thrive. Here’s what I focus on with clients:

✅ Plant-based proteins (like lentils, tofu, chickpeas) for collagen and keratin production
✅ Iron & zinc from whole foods to strengthen hair follicles and support cell repair
✅ Vitamin C (from fruits & veggies) to naturally boost collagen
✅ Vitamin D to aid skin turnover and hair growth (especially in winter!)
✅ B vitamins & folate to support healthy growth and hormonal balance
✅ Healthy fats + hydration for smooth, glowing skin and scalp health

🫶 I combine this with Blue Zone principles — simplicity, balance, community, and joy in food — to support your skin, hair, and whole-body wellbeing.

📩 If you’d love a personalised nutrition plan rooted in real food and longevity science, I’d love to help. Send me a message or drop a 💙 in the comments!

Https://linktr.ee/milviapili

02/08/2025

Did you know Thursday was Avocado Day? 🥑
I pretty much eat one every day — and I genuinely recommend it.

Avocados are packed with heart-healthy fats, more potassium than bananas, and lots of fibre to keep your gut happy.
They also contain lutein and zeaxanthin, which are great for your eyes, skin, and heart.

And here’s a fun fact: even though they’re full of fat, studies show people who eat an avocado a day actually lose more weight than those who don’t. So nope — eating fat doesn’t necessarily make you fat. 😉

To celebrate, here’s one of my go-to recipes — a creamy, tangy avocado salsa. It’s perfect as a dip or as a topping for grilled fish, eggs, or organic chicken.

Ingredients:
🥑 2 ripe avocados
🧅 ½ red or yellow onion, chopped
🌿 ¼ cup coriander (or a mix of parsley and mint)
🍋 Juice of 2 limes
🥥 ½ cup coconut milk
🧂 Sea salt & pepper to taste

How to make it:
1. Add avocado, onion and herbs to a food processor. Pulse until combined but still a bit chunky.
2. Pour in the lime juice and coconut milk, and blend until smooth.
3. Add salt and pepper to taste.

So simple. So good.

Https://linktr.ee/milviapili

30/07/2025

I made the easiest cherry and coconut yoghurt smoothie — just 2 ingredients, no added sugar, and ready in under 2 minutes.I filmed it in the kitchen yesterday afternoon, and honestly… it might be the quickest, healthiest summer treat out there. Perfect as a smoothie — or turn it into an ice cream if you skip the coconut milk!🥥🍒Here’s the recipe:• 250g frozen cherries• 250g coconut yoghurt• Splash of coconut milk (optional)Blend until smooth, and that’s it!A brilliant way to get your kids involved, avoid added sugars, and save money this summer.✨ Let me know if you try it! ://linktr.ee/milviapili

29/07/2025

🍓 Is Fruit Really as Healthy as We Think?

We’re often told to “eat more fruit” — but it’s not quite that simple.

Yes, fruit is packed with fibre, vitamins, and antioxidants. But modern fruit is often much bigger and much sweeter than it used to be. That means more sugar — particularly fructose — which can spike your blood sugar and put strain on your liver when eaten in excess.

So, how can you enjoy fruit without the downsides?

✅ Choose seasonal and locally grown fruit when you can
✅ Go for lower sugar options like berries, kiwi, or citrus
✅ Watch portion sizes — a little goes a long way
✅ Pair fruit with protein or healthy fats to avoid a sugar crash

Fruit is still a healthy choice — when eaten mindfully. It’s all about balance and knowing what works best for your body.

Have you noticed how sweet fruit has become lately? Let me know what your go-to fruit choices are in the comments.

Https://linktr.ee/milviapili

28/07/2025

🌟 Build Real Momentum This August with Blue Zone Nutrition 🌿

Feeling like July flew by in a blur? You’re not alone. But here’s the good news: August is the perfect opportunity to refocus, reset, and build the habits that carry you through the rest of the year.

At Blue Zone Nutrition, I help you turn small, sustainable shifts into meaningful results—whether that’s better energy, improved digestion, or more confidence in your food choices.

✨ Why it works:
• Personalised nutrition based on your life
• Support that fits your schedule (no rigid plans!)
• Strategies that help you feel good—without restriction

📩 Let’s get started—message me today! Your August breakthrough starts now.

Https://linktr.ee/milviapili

25/07/2025

💧 It’s not just about how much water you drink — it’s about the quality of that water.

Many people are making a real effort to eat better, move more, and get better sleep… but still drink tap water that may contain:

– Chlorine
– Fluoride
– Heavy metals
– Microplastics

These contaminants may be legally allowed, but that doesn’t mean they’re optimal for your health.

Even bottled water isn’t always a safe bet — and can contain microplastics and hormone-disrupting chemicals from the plastic itself.

✨ If you’re working to improve your health but haven’t addressed what’s in your water, this is your nudge.

Better water supports better gut health, clearer thinking, steadier energy, and better skin.

You don’t need to be perfect — just a little more aware.

Have you made any changes to your water? I’d love to know what’s working for you.

Https://linktr.ee/milviapili

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Monday	10am - 6pm
Tuesday	10am - 6:30pm
Wednesday	10am - 6pm
Thursday	10am - 6am
Friday	10am - 6pm

Website

http://www.bluezonenutrition.co.uk/

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