Tag Archive | Breakfast



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!


She was a woman in her sixties, but for
her age she looked sensational.
Her youthful body and erotic look made
her very popular everywhere she went.

Although she had a way to keep all
things under control, this morning she
woke up feeling very frustrated;
“I don’t feel so good today” she
thought, “this last dream has upset me”.

She got up and looked in the
mirror — and she was not very happy
with how she looked.

“I’m gonna do my face and go for a walk”
she decided.

She turned the radio on  and started
singing while searching
her wardrobe for
something to
She put on a tight pair of trousers and a soft
sweater, took her hat
and sunglasses, and
started walking
in the cool morning breeze……


Recusance-2 Recusance-1


Chain Reaction


The morning is the beginning of what
we are going
to experience our whole
day.  What we do after we wake up
will make us feel at our best for the
rest of the day.

You must make a good start, do things
in the right
way, so your day is really
successful.  How you begin your day has
a significant  impact on your total
productivity and success.

Here are a number of steps to get you
positively and uplift your spirits.


Recusance-8 Recusance-7


Sui Generis


a)      The first and most important step
is to wake up a
t the best time for you
after a good night’s sleep.

Sleep mostly on your right hand side
for better rest and dreams;
and certainly in darkness.


b)      Stretch, enjoy the silence, breathe
and meditate for a few minutes;    feel
and happy for waking up healthy
and strong.  Look at something
beautiful like, a painting, flowers and
plants, a picture or your partner.


 c)      Let the daylight in by opening
the windows
in all your rooms.    Picture
the day  ahead and  think positively about it.
Always have some kind of plan in your mind
of what you want to
do during the day.


d)      Put some music on, do your morning
routine self-care and eat a healthy breakfast
to give
you the energy you need to face the day,
as well as taking your morning vitamins.


e)      Go out, if possible, to see the morning
light and
breathe the morning air;   either
walk from home
or drive somewhere and
walk there for 20 minutes.
Always walk tall with confidence and wear
sunglasses if there is sun.


f)      If you have a number of tasks planned,
do the most
demanding first when you are
fresher, and more active, and leave
easiest for last.
Always prioritise your responsibilities.


Recusance-3 Recusance-4


Over And Above


1)     Keep a diary recording all your plans.

2)     Write a blog on a subject of your interest.

3)     Throw away any useless objects in your home.

4)     Do some needed house chores.

5)     Spend twenty minutes with plants.

6)     Read about subjects you enjoy.

7)     Write a letter or an email.

8)     Sit twenty minutes close to water.


Recusance-6 Recusance-5


Sapienti Sat


Never attach to your thoughts — but just
let them pass through so you can feel at peace.

Have things to look forward to every day like,
a phone call, an email, a shopping trip, an
interesting walk, a lunch or dinner, or
cafe meeting.

Love what you do and increase the joy in
your life.
Love yourself and develop a positive
perception of your uniqueness.


Smile to Life!!












Hi there!


It was a sunny morning so I decided to

go for a walk.  I chose to go to my nearest

garden centre because not only it is complete

with various plants but also it has a fantastic

garden, where I enjoy walking for as long

as I want.


While walking through the various plant stands

I started noticing the colourful reflections of

the sun light through the trees and the many

flowers;   “what an amazing view”, I thought.


I kept on walking when my attention went

to a small flowering plant growing through

the cracks of a wall.  I bent down to touch

and smell;   “very sweet smell – it gives me

such a relaxing feeling!”, I thought.


Then I noticed how many insects were flying

from flower to flower buzzing and sucking

the sweet juices out of these wonderful buds.


I kept on walking and suddenly I started

realising that I really was a part of all these

beautiful things happening around me

at that moment.


It was then when I decided to just live

in the moment.  I was only there — and

nothing else existed before or after.

I was totally absorbed…. !!


Kakahiaka01 Kakahiaka02


C e r e m o n i a s


The morning is the infrastructure our

whole day is built upon.  So it is absolutely

vital to adopt powerful habits to give not

only our day but also our life purpose.


Only by doing this we will feel happy,

contented, peaceful, strong, energetic

and really healthy.


Adjust your mindset to the right direction

and have an attitude of acceptance

and anticipation.  Be prepared for good

things to come.


Kakahiaka05 Kakahiaka03


M o t i v o s


Try to incorporate the following rituals

to your morning routines:


1)     Be Grateful


Every morning you wake up breathe, pray,

feel fortunate and count your blessings.

Feel grateful for all the things you have,

including your health.

Feel grateful you are alive.

This will help you to appreciate life.


2)     Daily Purpose


Every morning have a complete plan

of actions, which will make you feel happy.

Be creative and do only what is right

for you.


3)     Have Routines


Prioritize your obligations so you

will always be relaxed and in control.

Try to arrange your plans in a list

from the night before to be productive.


4)     Live Now


Every day is a new beginning.

Live today — and not yesterday or

tomorrow, which are illusions.

There is only now.

Life is happening only now.


5)     Be Positive


Read, think and act in a positive way

during the day, so by the time you go

to bed at night you feel happy.

Change your attitude and expectations.

Being positive is a choice.


6)     Breakfast


Always eat a wholesome breakfast and

include enough liquids to keep your body

in good health.


Kakahiaka06 Kakahiaka04


M a u    L o a


Make the choice to be happy.

You are the only one responsible

for yourself.  It is within you.


Decide to be energetic, confident,

strong and productive.

Accept yourself and other people,

be creative and do not take life

too seriously.









Simple Pleasures!

Hi there!


Metabolism (Μεταβολισμός) is the chemical changes within
our body’s cells.
It is based on the number of calories we burn during the day.

The basic rules are:
Eat less and burn more to lose weight.
Eat and burn the same to maintain weight.

Sometimes our metabolism can slow down, in which case
we need to eat specific foods and take certain steps to
increase its rate again.

Ardent Supporters





Eat healthy small protein meals every three hours.

2) Every morning eat a good healthy breakfast.

3) Eat fresh fruits and salads which contain enzymes
S for better nutrient absorption.

4) Eat fatty fish which contain Omega oils to increase
S the metabolic rate.


Keep moving as well as standing during the day.

2) Do some kind of weight lifting twice a week.

3) Go for a swim, if possible.




Use vinegar in your food to stimulate fat burning.

2) Drink cool water and fresh lemon juice.

3) Drink green tea.

4) Alternate your calorie intake every now and then
S to stimulate your metabolism.

If you follow the above choices on a regular basis
the difference in your body’s metabolic rate will
be very considerable.

Finally your body will be healthy and strong, and
your weight will be fluctuating within very
reasonable levels.






Rising Sun!




Helios (Ηλιος), the God of Sun in Greek mythology.
A powerful immortal deity worshipped deeply.

In prehistoric times most ancient civilizations,
like the Egyptian and Mesopotamians worshipped
the Sun.

God’s Breath

Our modern life is fast, stressful and complicated.
No wonder our energy levels are depleted in
no time, resulting in all kinds of health

There are certain steps for us to take and follow
in our daily life to ensure maintenance of
our vitality.


Lavender WaterSpray


Regular Practice:

1)  Be organised to keep things under control.
SS When you start feeling anxious on a task leave
SS it and return later.

2)  Always dress up wearing bright coloured clothes,
SS and especially red to boost energy.

3)  Be friendly, flirt and socialize with energizing
SS and happy people only.

4)  Spray cool water on your face and take cool
SS showers.

5)  Keep the radio on all day, sing and smell
SS lavender oil.

6)  Turn on the lights and open the windows as
SS soon as you wake up every morning.

7)  Change your socks twice a day to feel energized.

TheSocks TheMask


Regular Activity:

1)  Stretch daily for better blood circulation.

2)  Be active at least 20 minutes every day preferably
SS in the morning.

3)  Breathe deeply many times daily.

4)  Have sex at least once a week.


Regular Sleep:

  Ensure your bedroom is dark or wear an eye mask.

2)  Go to bed and wake up at the same time every day.

3)  Have sleep rituals and sleep at least 6 hours nightly.

4)  If you feel exhausted take a 20 minutes siesta.

AcidoPhilus Vitamin-B-Complex


Regular Nutrition:

  Eat small and frequent meals containing protein.

2)  Eat a healthy breakfast every morning.

3)  Eat whole grains,  berries and healthy fats for energy.

4)  Drink enough liquids during the day to stay hydrated.

5)  Limit or eliminate alcohol, sugar and caffeine.

6)  Take Vitamin B complex, Vitamin C and Probiotics.






Seeds of Vitality!


Hi there!


Earlier that evening they arrived at the Ambrosia tavern.
It was a wide well-lit place with water paintings of sea views
on all walls.
The atmosphere was comfortable and very pleasant.

A smiling well-dressed man came to greet them.
“A table for two, please, and a bottle of Vatistas  Malagousia”
Bo said.

They were shown to their table by the assistant, who took their
coats and served a small quantity of wine for tasting.

“Excellent, indeed!” he said, after trying it.
“Let’s enjoy ourselves, tonight….!”


DSC00185 DSC00190


Nutritional Menu Ideas




1)   Goat’s milk yogurt with organic hone, mixed nuts and seeds.

2)   Wholegrain toast with pure peanut butter and unsweetened jam.

3)   Wholegrain oatmeal with black raisins, organic blueberries
SS and organic soya milk.




1)   Turkey breast salad with lettuce, cucumber, mango and
SS wholegrain crackers.

2)   Fried organic egg with feta cheese, shiitake mushrooms
SS and wholegrain toast.

3)   Spinach and feta cheese pie with Kalamata olives and beetroot.

4)   Wholegrain toasted sandwich with prawns, black grapes and
SS a selection of  melons.






1)   Baked Pork chop  OR  Sirloin steak with steamed vegetables and
SS wild rice.

2)   Baked wild Salmon  OR  Cod with steamed vegetables and
SS sweet potatoes.

3)   Baked Chicken  OR  Duck breasts with steamed vegetables and
SS wholegrain rice.

If you drink have a glass of rich red wine.




1)   Banana  OR  Apple.

2)   Wholegrain cracker with hummus.

3)   Wholegrain cracker with feta cheese and unsweetened jam.




1)   A piece of a wholemeal Cake.

2)   A piece of  Baklava.

3)   Natural Berry jelly.

4)   A few pieces of Chocolate with cocoa 70% minimum.




1)  Herbal teas.

2)  Mineral water.

3)  Coconut water.

4)  Natural fruit juices.