healthy nutrition | E-nutritionist

Unlocking the Secrets of Decreasing Dopamine and Increasing Fiber Intake: A Professional Guide

Aim to fill half of your plate with colourful fruits and veggies. Strawberries, bananas, carrots, and leafy greens are excellent fiber sources

Preventing Diabetes

Diabetes is a reversible condition that could be achieved with a balanced nutrition.

Emulsifiers could be detrimental for your gut

This article on emulsifiers could prevent gut inflammation and further damage to gut lining

A selection of canapés on a white clothed table

Happy All the Way!

How exciting! I love having family and friends in the end-of-year events. Carols are my favourite! It could be complicated to manage all events of the season and it is important you pay attention on how much you drink and eat at every event. It could be a high caloric highway and could end up in tears. Here are some strategies to be merry and to exercise some control: *Eat a light meal before going to your event, a light soup or salad. It will help you skip the fatty salty of

Do you know how to cook?

Cooking skills are essential for optimum nutrition. I can help you learning about food safety, healthy eating, cooking and more. Contact me!

Detox after the summer pleasures

Detoxing regularly is important to cleanse your liver and bring balance to your metabolism. It will help you to lose weight and have...

Improve the lymphatic system flow with vegetables

Vegetables like broccoli, kale and spinach help stimulate the flow of the lymphatic system because they are rich in chlorophyll. This...

Food will calm your anxiety

Anxiety could be relieved with a healthy nutrition. Read how you can improve your mood and feel energised and happy. Contact me for guidance

Merry & Healthy Christmas!

Christmas menu healthy tips

Moldy food in your fridge?!

Food preparation and management of food leftovers is an important part of keeping a healthy nutrition.

Fermented Foods

Fermentation recipes are hot in the nutrition world. Eat a little of different fermented foods every day.

Fermented foods will help you add some natural probiotics to your gut. Remember that probiotics are your protective friends, your first line soldiers against bacteria and viruses.

To keep your friends alive in your gut, you need to host them properly. Adding fiber (wholegrains, vegetables and fruits, nuts) and inviting more probiotics to join the party (yogurts, kefir, sourdough bread, miso soup, etc) will help a lot.

Probiotics help you to strengthen immunity, improve your digestion efficiency, prevent bloating and inflammation, help absorption of vitamins and minerals and make some essential vitamins (vitamins your body cannot manufacture such as Bs, A, D, E, K and C).

Fermented foods can be done at home and they are very easy to prepare. They take about 7-10 days to be ready for consumption.

Kimchi (spicy fermented cabbage, Kambucha (fizzy tea), Kefir (drinkable fermented milk), Tempeh (fermented soya beans-good protein source and easy to digest, Miso (fermented soya beans in powder form, high in sodium). Finally, fully fermented vegan protein is now available in a powder form.

When preparing fermented foods, use “canning and pickling salt” and follow the recipe correctly. Any less salt in the recipe will alter the safe fermentation process and may help harmful bacteria, such as Listeria or Clostridium botulism to grow as well. If you are sodium sensitive, choose Kefir and Kambucha instead.

Remember to keep active as a normal body weight is key for good health and improves organ functions and bone strength. Choose activities that make you happy and can be done all year.