I grew up on the island of Crete, where olive oil, honey, and home-grown produce were part of everyday life. Meals were simple, seasonal, and shared - less about following a “diet” and more about how people lived. Looking back, this way of eating closely reflects what research now describes as traditional Mediterranean dietary patterns: local, minimally processed, plant-rich foods, rich in extra-virgin olive oil, and embedded within a social, active lifestyle (Godos et al.,

Dietitian offering advice to a patient with Diabetes When looking for nutrition advice in the UK, you may wonder what the difference is between a dietitian and a nutritionist . Although these titles sound similar, they represent different qualifications, training and roles. Understanding the difference can help you choose the right professional for your health goals or medical needs. What Is a Dietitian? A dietitian is a regulated healthcare professional  trained to assess, d

Calton Hill in Edinburgh If you’re looking for a dietitian in Edinburgh , you may be wondering how to choose the right professional for your needs. With so much nutrition advice online, it can be difficult to know what information is reliable and who to trust with your health. A registered dietitian provides evidence-based nutrition advice  tailored to your individual health goals. Whether you are looking to manage a health condition, improve your relationship with food, or s

Starting your day with a breakfast that keeps you full, supports your energy, and nourishes your gut can feel like a challenge. Many chia puddings offer plenty of fibre but fall short on protein, leaving you hungry soon after eating. This protein-packed chia pudding changes that. It delivers 18 grams of protein and 15 grams of fibre per serving, making it a balanced, blood sugar-friendly breakfast that fuels your morning. As a Registered Dietitian, I focus on meals that are s

Intermittent fasting is a topic I hear about almost every week in my clinic. People often ask: “What do you think of intermittent fasting?” The information online can be confusing - and sometimes misleading - so it’s worth stepping back and looking at what the evidence actually tells us. This article explains what intermittent fasting is, how it works, and what research says about its benefits and limitations. What Is Intermittent Fasting? Intermittent fasting (IF) is an eati

The “All or Nothing” Mindset: Embracing Balance in Nutrition One of the biggest barriers to lasting change is the “all or nothing” thinking pattern . This mindset makes you believe you must be perfect 100% of the time or you have failed. For example, when trying to lose weight, if you find yourself eating cookies, you might feel like your whole day is ruined. You may decide to “start fresh” tomorrow . This leads to a cycle of dieting, bingeing, and restarting that never ends.

Could the meals we eat actually shape our mood? Research increasingly suggests that what’s on our plate might have a bigger influence on how we feel than we realise. Our bodies rely on a steady supply of vitamins and minerals to function well - and our brains are no exception. When we don’t get enough essential nutrients, deficiencies can develop, leaving us feeling fatigued, low on energy, or irritable. While this article highlights a few key examples, it’s important to rem

Growing up on the island of Crete, one of my favourite dishes was Cretan Dakos. It captures everything I love about Cretan food—simple, fresh, and full of flavour. Although you can't always find barley rusk in the UK, you can actually make this dish with seeded bread too! Cretan Dakos tastes like summer on a plate. What is Cretan Dakos? Dakos is a traditional dish from Crete made with barley rusks, fresh tomatoes, feta cheese, and a drizzle of olive oil. This dish is not only

If you've been scrolling through TikTok lately, you might have come across the word "fibermaxxing." But what is fibermaxxing really and...

Quick Summary GLP-1 medications such as Ozempic, Wegovy, Saxenda, and Trulicity are sometimes prescribed to help manage type 2 diabetes...

You’ve probably seen the Carnivore Diet trending across social media. As a dietitian, I do not recommend this diet. Let’s break down what...

Last month, I went to Greece, where I enjoyed wonderful moments with family. I had the best Fava dip (yellow split pea dip) while I was dining at a cozy taverna right by the beach. The Fava I tasted was creamy, rich, and bursting with flavor. I had to recreate the recipe at home and share it with you! Greek Fava Dip on the Island of Crete What is Greek Fava Dip Fava, made from yellow split peas, is a beloved dish in Greek cuisine. It is often served as a meze , a small plate

Looking for a healthy snack to curb those afternoon sugar cravings? These homemade granola bars are packed with nutrients and flavour....

The Christmas season brings joy, celebrations, and delicious food, but it can also spark anxiety for those focused on lifestyle goals. Whether you’re watching your nutrition or striving to stay healthy, the festive atmosphere often tempts us to overeat. Thankfully, you can enjoy all that Christma s has to offer while still pursuing your goals. This blog post provides practical tips for navigating the holiday season while enjoying the festive season. The Importance of Enjoymen

This Greek Lemon Chickpea Soup  is a wholesome, plant-based dish packed with protein, fibre, and flavor. As a proud Cretan dietitian , I...

When it comes to comfort food, Greek lemon chicken soup, known as Avgolemono, is a classic that warms both the heart and soul. My dad used to make this when I was younger and it is the most comforting Greek dish. Avgolemono brings together simple ingredients to create a dish that feels luxurious and satisfying. I made sure to include this recipe in my NOURISH me program! Essential Ingredients Creating the authentic flavors of Greek lemon chicken soup relies on gathering the

As a dietitian who’s been on my own journey with balanced eating—and after helping many clients reach their goals—I’ve learned one key...

One thing I wish more people knew about weight loss is that behavior change takes time —it doesn’t happen overnight! It also requires...

If you're living with obesity, you may have encountered weight bias or stigma, even in places where you expect to feel supported—like...

Traveling is a wonderful opportunity to explore new places and cuisines. Maintaining healthy eating habits on the road doesn’t mean...