Fit and Healthy

Fit and Healthy Nutrition advisor and wellness inspirer

When children learn how to prepare their meals and make right choices. ❤️❤️❤️
23/08/2025

When children learn how to prepare their meals and make right choices. ❤️❤️❤️

Start your day with a smoothie bowl! As it is very usual that mornings can be stressful, prepare your smoothie from froz...
22/08/2025

Start your day with a smoothie bowl! As it is very usual that mornings can be stressful, prepare your smoothie from frozen berries the night before and keep it in the fridge. In the morning you just add oats, nuts, seeds, honey, dried fruit and yoghurt or quark...and ready! You can also prepare the same in a small jar the night before and take it with you at work. Perfect as a snack during the day.

This is a traditional sweet called 'galatopita' in Greece. While most modern recipes use a lot of sugar, in some areas t...
13/08/2025

This is a traditional sweet called 'galatopita' in Greece. While most modern recipes use a lot of sugar, in some areas the traditional version is not that sweet. The original recipe also includes sheep milk which contains much fat.
I have adjusted it making my own version with half low fat cow milk, half oat drink and instead of sugar, I use honey. There are not many eggs in this recipe, only 3 for the whole pan, and the butter I used is dairy-free. You can also use extra honey on top if you prefer it more sweet as well as add cinnamon for taste.
Perfect for breakfast, dessert or snack.

Greek summer has so much to offer! A delicious fruit salad with the sweetest, tastiest, juicy fruit available everywhere...
01/08/2025

Greek summer has so much to offer! A delicious fruit salad with the sweetest, tastiest, juicy fruit available everywhere can not only replace sweets but also help you hydrate during warm weather and get your daily vitamins.

That's my middle of the day bowl. I also make various combinations for breakfast together with yoghurt, oats, honey, cinnamon or have an evening bowl with just fruit as dessert after dinner. You can find a fruit salad almost everywhere you go in Greece so take advantage of it, even when you are just sitting on the beach.

Good source of energy with fiber that acts as prebiotic, good for gut health. Corn includes B vitamins, C vitamin and mi...
30/06/2025

Good source of energy with fiber that acts as prebiotic, good for gut health. Corn includes B vitamins, C vitamin and minerals such as potassium, magnesium and phosphorus.

Take a deep breath and find peace in nature.
25/06/2025

Take a deep breath and find peace in nature.

Is it warm and you're craving something sweet?
25/06/2025

Is it warm and you're craving something sweet?

Protein is not only meat. Fish is recommended at least 3 times a week. This is a very quick and easy dish with haddock, ...
11/03/2025

Protein is not only meat. Fish is recommended at least 3 times a week.
This is a very quick and easy dish with haddock, broccoli, Brussel sprouts and mushed potatoes. The sauce also includes mushrooms and spring onions. It takes approx. 30 minutes to make and it contains vitamins B6, B12 and C, as well as omega-3 and minerals. Good to know that haddock contains very little mercury in comparison to other fish.
So, what's gonna be for dinner? 😉

Taking a 20min walk or any other form of training is what physiotherapists recommend. So, I just followed their advice a...
15/02/2025

Taking a 20min walk or any other form of training is what physiotherapists recommend. So, I just followed their advice and went out in a beautiful sunny and freezing weather after I had power danced at home first.
• Feeling the fresh breeze on my face together with the sun made me smile for the rest of the day.
• My body felt lighter and my muscles stopped hurting.
So, there are both physical and mental benefits using very little time out in nature.

Leeks may not be very popular as a very nutrient veggie but they surely have to offer much vitamine K and C and antioxi...
25/01/2025

Leeks may not be very popular as a very nutrient veggie but they surely have to offer much vitamine K and C and antioxidants such as flavonoids known for their anti-inflammatory, anti-diabetic and anticancer effects.

This is a hearty winter (and not only) dish that is cooked with rice. Carrots and some lemon juice add more vitamines to cover your needs.

These traditional Christmas sweets have always been accused for gaining weight but what matters is what we eat during a ...
20/12/2024

These traditional Christmas sweets have always been accused for gaining weight but what matters is what we eat during a whole week or over a longer period of time in combination to how often we train, walk or do other activities. So, enjoy without any regrets and do not forget that being physically active helps both losing weight and keeping up a good mental state! You can also replace sugar to honey and wheat flour to oat flour in order to gain more nutrients. Walnuts do not only give flavour but together with the honey on top, it becomes super food.

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