Hi there!


Last week I met with my friend Dani to discuss
her weight loss success, which had me wondering
for some time now.

……” As you know, I’m going to the gym almost
Six months ago one evening, I saw our
who told me that I was overweight,
and I did need
to lose some of my weight if I wanted
to continue
with my routines.

I remember clearly she emphasized that I
should be eating a high fibre diet every day.

At that moment I started thinking that I must
change my daily eating habits, and focus
on her advice if I wanted to see results.
And so I did. 

I began following a wholesome high fibre diet,
which together with my daily exercise changed
my body, and my whole life    and the results
are obvious .
She said smiling happily.


Yellow Fruits on a tree


Beyond Expression


The word Fibre originates from the Latin Fibra.
It refers to very specific nutrients that when eaten,
can not be digested by the human digestive system.

The history of dietary fibre goes back to ancient
Greece.   At that time, they knew that eating fibre
was beneficial to their digestion.

But at the same time they believed that fibre was
a food waste, which not only was not absorbed in
any way but also it was causing the excretion of many
other useful nutrients from the body.

Furthermore, since it was a substance that offered
nothing to the taste and texture to any foods, they
took every necessary step to eliminate it from all
their products.


Fat lady


Source Of Nourishment


There are two categories of dietary fibre.

*     Soluble Fibre:
This dissolves in water and becomes gelatinous
during digestion.

Its benefits are:
–     Reduction of cholesterol levels.
–     Regulation of blood sugar levels.
     Improvement of Digestive and Immune systems.
–     Enhancement of the overall health.

*     Insoluble Fibre:
This does not dissolve in water but it passes through

the digestive track unchanged.

Its benefits are:
–     Regulation of bowel movements.
     Maintenance of bowel health.

Your Best daily dietary fibre choices are as follows:

For Soluble Fibre eat,

1)     Peas, Beans and Lentils.
2)     Oats and Rye.
3)     Avocado, Broccoli and Carrots. 
4)     Prunes and Berries.
5)     Sweet Potatoes and Onions.
6)     Almonds and Flax Seeds.

For Insoluble Fibre eat,

1)     Brown Rice, Quinoa and Faro.
2)     Nuts and Seeds.
3)     Green Beans and Spinach.
4)     Cauliflower and Courgette.


Purple fruits on a tree


Health – Giving


Here are some suggestions for adding more
fibre to your every day protein meals:

a)     Start your day with a wholesome breakfast like
whole oats with blueberries, seeds and almond milk.

b)     For lunch cook legumes like beans, lentils or split
peas with plenty of vegetables.

c)     For dinner cook sweet potatoes, whole wheat pasta
or brown rice with some vegetables again.

d)     For snack you can have fruits like apple and pear,
nuts or make your own cake using quinoa, rice, oat and
coconut flours.

Eating fibre rich foods has major health benefits,
including body weight control.

Fibre does not add calories and at the same time it
will give you the feeling of fullness, so you will not
want to eat any more.

In addition, high fibre foods contain a lot of vitamins,
minerals and other essential nutrients for health

In conclusion, focus on all sources of fibre in your
every day diet to collect and enjoy the benefits.







Hi there!


The wild Olive Tree originated in Asia Minor, where
Neolithic tribes were collecting its wild fruit.

The Olive Tree was first domesticated around seven
thousand (7000) years ago, when olives were turned
into oil. 

The oldest olive tree is thought to be around three
thousand (3000) years old, and it is found in Crete.

Olive oil has been used in rituals, in medicine, as a fuel,
in soaps, as a home remedy, as a lubricant and in skin care.

The Tree Of Eternity


Glittery Ocean


Note – Perfect


When we talk about Mediterranean Diet, we mean
a specific and unique mix of traditional ingredients,
used by people living in the various countries 
bordering the Mediterranean Sea, during the period
of 1950s and 1960s.

We do not mean the cuisine of a specific country, but
a general diet to follow in your every day life for as
long as you live.

The specific ingredients have been evaluated and
found to offer a lot of health benefits, because they 
contain all the essential nutrients we require.

According to studies, by following a Mediterranean
Diet you can have a healthy and long life.
It has been shown to promote heart health, to 
reduce the risk of diabetes, cancer, Parkinson’s
and Alzheimer’s diseases, and to manage weight.

Certainly, all these incorporate the traditional
complete lifestyle of the people living in countries
like Spain, France, Italy, Greece, Cyprus, etc.




The Diet Of The Poor


The Mediterranean Diet is a very appetizing and
enjoyable way to eat.
Here is how to put it all together:

a)     Eat a lot of vegetables every day with your lunch
and dinner, but avoid potatoes.
If you have any with your meals, eat only sweet potatoes.
Preferably the vegetables should be all fresh, but frozen
are also acceptable.

b)     Eat only whole grain foods like, wheat products,
oats and brown rice with all your meals.

c)      Eat all kinds of nuts, especially almonds and seeds,
but avoid the ones that have been treated with salt.

d)     Eat extra virgin olive oil raw on your meals, and
cook with olive oil your daily foods.

e)     Use all herbs fresh and dried, as well as various spices,
in your every day cooking.

f)     Eat wild caught fish baked or grilled, two (2) to 
three (3) times a week.

g)     Replace all red meat with fresh organic or free 
range poultry like, chicken and turkey.

h)     Eat fresh organic or free range eggs, a minimum
of four (4) times a week.

i)      Eat legumes like, beans, peas, lentils and chickpeas
with one of your meals daily.

j)     Eat a minimum of two (2) fruits every day, one in your
breakfast and one as a snack.

k)     If you eat dairy at all, eat only low fat products on rare
occasions and in small quantities.

l)     Eat pure honey as a sweet and dried fruits,
when you want a treat.

m)   If you drink alcohol, limit it only to specific occasions.

n)    Drink plenty of liquids, including pure tea (if you do not
have a problem with caffeine) and plenty of herbal teas.
Avoid fru
it juices because they contain concentrated sugar.


Rocky Coast


Short And Sweet


According to scientific research the closer you follow
the Mediterranean diet the greater the health 
advantages you will enjoy.
It contains all the necessary nutrients required for
good health.

Clear all unhealthy temptations from your home, 
and adopt the new habit of following the Mediterranean
diet,  for prevention of all chronic serious diseases.

Also make certain you follow the Mediterranean
healthy lifestyle which includes the following:

1)     Enjoy your every day meals with your family.
2)     Take plenty of exercise by walking daily for a
minimum of thirty (30) minutes.
3)     Try to enjoy your life in general.
4)     Socialize with positive and healthy people.

Now it is time for you to introduce and establish
your new Mediterranean diet routine.








Hi there!


Tally was a very youthful woman in her late 40s,
and although almost middle aged she was full
of energy.
Her skin was clear, her hair was shiny and her
green eyes were sparkling.

That evening she was getting dressed to go out;
as she was coming down the stairs from her bedroom
she just missed the step and found herself flat on
the floor and on top of her right shoulder.
The pain was excruciating, so she decided instead
to go to the emergency.

Dr Drek was a very well-trained surgeon, and that
same evening he was replacing a colleague in the
emergency department.
He was sitting at his desk when suddenly the door
opened and Tally went in holding her painful shoulder.

What a striking woman;  I must ask for her secret
he thought and asked.

I’m in very good health and shape, and I do feel
strong;   I have to thank my vitamins for the last
ten years.   I do believe that my robustness is due
to this  —  in fact, I’m really convinced about this ,
she said.

It was just after that accidental incident that he
decided to start researching all natural therapies
and use them in his own practice ……..


Woman looking at scales


Bells And Whistles


Even if you follow the healthiest diet it is almost
impossible that you will be eating and absorbing
all necessary vitamins, minerals and other
chemicals and nutrients your body needs to stay
healthy and strong.

This verifiable truth is due to,

a)     exhaustive production, long storage and
preparation of our foods, which results in loss
of many nutrients.

b)     the natural ageing process our bodies are
going through, which results in difficulty absorbing
and making good use of most nutrients.

Consequently all you need to stay in good health
and live long is a healthful and balanced diet to
include a lot of healthy fats and anti-oxidants,
together with the
right supplements.


Couple at the sea


Vade Mecum


The most important reasons to take any
supplements are:

1  —  Prevention of any disease and healthy ageing.

2  —  Cure of a health problem.

3  —  Correction of any nutritional deficiencies.

If you decide to supplement your diet, and you do not
have any health issues or you are on any medication,
a very good quality, natural, broad spectrum, high potency
and well-balanced multivitamin supplement with a
daily dosage of at least 3 pills per day is all you need.

On the other hand, if you have a health problem
it is very wise to address your specific needs.
Here are some examples according to studies:

a)     Migrane Headaches:

You will need to take,

**  Calcium and Magnesium
**  Coenzyme Q10
**  Omega 3 Fish Oils
**  Vitamin D3

b)     Anxiety:

You will need to take,

**  Vitamin B Complex
**  Calcium and Magnesium
**  Vitamin C
**  Vitamin D3
**  Omega 3 Fish Oils
**  Zinc
**  Vitamin E
**  Coenzyme Q10

c)     Common Cold: 

You will need to take,

**  Zinc Lozenges
**  Vitamin C
**  Vitamin D3
**  Vitamin B Complex


Round ladies


Name Of The Game


If you are determined to use nutritional
supplements, always choose very high quality
from a big and reputable company to ensure
their stability and potency.

Obviously you have to use common sense and
do not use any vitamins or minerals if they
are going to harm your health and give you
any problems.

Unless you take any supplement for therapeutic
reasons under doctor’s prescription, take all
your vitamins and minerals during meal times
(breakfast, lunch, dinner) with your food, so
that your body can break them down and absorb
them efficiently and without difficulty.

S t a y     H e a l t h y !!






Hi there!


Since prehistoric times herbs played a very
 role in human life.
They were very popular in countries like
China and
India, and we know they were
used by the
ancient Greeks, Romans and
Egyptians considerably.

Not only they were popular as decorations
on people
and objects, but most importantly
they were used
as remedies to cure the various
diseases as well as all of their health-care needs.

People also put them in their foods to enhance
a good
flavour or hide a bad one.
Furthermore they used to burn them for their
either for pleasure or health reasons.

Plant remedies have always been our friends
and partners in maintaining our emotional
and physical health;
also they were mixed in our beauty formulas.


Wooded flower floor Lavender and more


Sacred Remedies


Here is a list of the most important herbs and
medicinal plants to eat and use
fresh or dried, for their health enhancing

1)     Oregano:

Due to its chemicals it works as an efficient
anti-inflammatory agent.
Also it protects against diabetes, stroke
and heart disease.

2)      Parsley:

As an anti-cancer agent to reduce the risk
developing the disease.
It helps with flatulence and contains
phyto hormones.

 3)      Rosemary:

It enhances our digestive system and it is
good for memory, concentration, mood and
low blood pressure.

 4)      Basil:

To reduce the levels of the blood pressure.
Also it improves appetite and settles the stomach.

 5)     Sage:

An anti-oxidant that lowers cholesterol and
with urinary tract problems.
Very good for colds digestion, sore gums and
hot flashes.

 6)      Thyme:

Helpful for colds and the digestion as well as
keeping healthy bones due to its mineral content.

 7)      Mint:

Very useful to get rid of excess fluids in the body,
as well as gas and bloating, headaches and colds.

 8)     Dill:

Ideal for stomach and intestinal problems.
Ver good for bloating.

9)      Chamomile:

It calms stress and anxiety.
Ideal for indigestion.

10)     Lavender:  

It fights high blood pressure and
eases pains.
It is extremely 
calming and relaxing.

11)     Lemon Balm:

It eases anxiety and insomnia.
Good treatment for herpes.


Parsley field Lavender field


Paradise Found


These days many health professionals
recognize the
many and various wellness
benefits the herbs offer to
our body’s strength,
as well as their high nutritional

Many people now return to Mother Nature’s
healing power   and tradition says that herbs
do work.

Also herbs offer compelling benefits such as,
preventive measures, minimal side effects
and a non drug approach.

For best results try to include a number
of the above
herbs in your daily diet and

Are you using all these vital herbs in your
food and every day life?





Bonne Bouche!


Hi there!


Her life was a huge hectic schedule, but today
somehow she managed to arrange this evening
out to celebrate her date.

 This is awesome, but I must prepare myself
for this very special night .   She put on
some music and took a relaxing shower;   then
she started doing her makeup.

She picked out the perfect outfit and this
fabulous pair of heels to match.   She looked
at herself in the mirror to confirm everything
looked flawless and walked to her car.

Tonight I’m having dinner with the most
interesting man in my favourite restaurant.
All those delicious dishes and I’m not certain
what to choose , she thought, and felt a
bit worried……….


Women taking wine from fridge Cartoon Lady and dog


Operation: Dinner Out


Follow these simple rules to guarantee you
will stick to your healthy eating principles:

a)     Firstly plan your evening out and then
choose a restaurant which offers healthy
options.   Check their menu online and
confirm your choices.

b)     Eat a small fruit just before you get
ready to go so you are not starving when
you arrive at the restaurant.

c)     As soon as you are seated at your table
order a bottle of mineral water and start
sipping immediately.

d)     Order a healthy starter like a shellfish
dish with olive oil, a broth-based soup or
a simple salad with olive oil.

e)      For your main course order your
chosen protein grilled, baked or steamed,
and ask about substituting items with whole
brown rice or baked potato and grilled
or steamed vegetables.
Also ask for any sauce to be served
separately on the side or order olive oil.

f)      For dessert order something simple
and healthy like a fruit salad or creme caramel.


Wine Bottles on glass pane Suitcase with cupcake decoration


Coming Out


We all love and enjoy eating out, and it
really is one of our life’s pleasures.
It is also perfectly possible to eat in a
restaurant and have healthy, appetizing
and tasty food if it is planned properly.

Always eat the same quantity of food
as you eat daily at home, and nothing more.
Take your time, eat slowly and take great
pleasure in everything on your plate.

Smell, taste, savour and enjoy your food.
This way your dinner will go extremely
well and you will be perfectly prepared
for it.

B o  n     A p e t i t !!




Mel Mellis!


Hi there!


Some years ago I used to have a
nice big
house on the coast.
It had a very large beautiful garden,
full of
colourful shrubs, small
trees and lovely flowers.

During spring time all flowers
were in full
bloom and attracted
all kinds of life.

It was really a bliss to watch
all these insects
flying around
the wonderful blossoms and

suck the juices out of them.

Among these interesting insects
were lots
of honey bees.
I enjoyed gardening at the time,
and I was always
playing with
the plants.

A few times I was stung by the
bees around
the flowers, which
was very irritating.

Although bees are not aggressive
they will
sting if they feel threatened.


Mel Mellis_04 Mel Mellis_03


The Nectar


The bees harvest from various
plants, trees,
shrubs and flowers.
So we have many different
kinds of honey,
which varies in
colour, flavour and taste.

Honey is my vary favourite
since I was a teenager.
I use it in all my hot drinks,
my cooking,
my baking and
on top of most of my
and yogurt.


Mel Mellis_06 Mel Mellis_05


The Nutrition


Pure honey has a good number
of nutrients.

Firstly it contains big amounts
of Potassium.

It also contains smaller amounts
Vitamin C and Folate.

I contains the minerals,Calcium,
Magnesium, Phosphorus,
and Selenium.

Of course it contains Water and
various Sugars,
like Glucose,
Fructose and Galactose.


Mel Mellis_02 Mel Mellis_01


The Advantages


Pure honey offers a lot of
health benefits.

Firstly, its natural sugars stabilize
our own
blood sugar levels and fight
insulin resistance.

Secondly, it promotes balanced
levels, so we can feel
calmer and more relaxed.

Thirdly, it is a natural source of
energy due
to its many nutrients,
so we feel more active.

Finally, it is an immune system
an anti-oxidant, an
anti-fungal, an anti-bacterial

and a natural throat soother.

Make certain you buy only pure
without additives.


Mel Mellis_08 Mel Mellis_07




You can use this magical ingredient
to give an ever-lasting glow to
your skin.

This facial will brighten your skin
and iron out your fine lines.

Combine 2 teaspoons of milk with
2 tablespoons of honey.

Cover your face with the mixture
and relax for 15 minutes.

Wash off and follow with your
regular moisturiser.


Take a spoonful of honey every
morning to maintain your youthful









Our immune system is a series of processes that
protect our body against a great number of various
diseases and other health problems.

Since we rely on our immune system to keep us healthy and
have a long life, we must feed it the nutrients needed to
maintain it strong and effective.


Stop-Step Courgettes


A healthy lifestyle, which includes relaxation through
various forms of meditation, good sleep patterns
and moderate regular exercise, together with
healthy diet choices, will enhance our immune
system’s strength.


Angels In The Design


Following a healthy and nutritionally dense
diet will certainly boost our immune system,
but there are certain nutrients which offer
even more to it.

a)   Vitamin C increases the number of the white
blood cells as well as the antibodies.

b)   Vitamin E enhances the production of our
immune cells.

c)   Vitamin B Complex are powerful immune boosters.

d)   Vitamin D is the most important immune

e)   Zinc increases the white blood cells.

f)   Omega 3 Fatty Acids contribute to the increase
of the white blood cells.

g)   Probiotics enhance immunity.

h)   Selenium increases the natural killer cells.

i)   Carotenoids increase infection fighting cells.




Bioflavonoids the powerful antioxidant chemicals
in the plants protect against environmental pollutants
and all toxins.

Try to include six (6) servings of fruits and vegetables
in your healthy diet daily.


Cauliflower, Broccoli

Cauliflower, Broccoli


Keeping the immune system strong is absolutely
vital to stay healthy.

Limit the consumption of  alcohol and saturated
fats and avoid sugar, because they weaken the immune
system with negative consequences.