What to eat for perfect skin!

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Most of us have a favorite face cream or mask.  However, beautiful skin demands care from the inside as well as from the outside.  Everything begins with the foods we choose to eat, so let me start there: what to eat for perfect skin! (A subsequent detailed post on grooming before and after workouts at the gym follows. Until then find my favorite face cream here.)

So, what happens with our skin? Simply put, older layers of our skin are constantly being renewed and replaced with new skin cells. Therefore a constant supply of basic nutrients is essential to sustain this rapid growth.

It is important to understand the correct balance of foods so that we feed our skin the vital nutrients needed to stay soft and elastic.

Having said that, as much as we try to prevent it, our skin will age naturally. Wrinkles and age spots are an inevitable result of time. As well as, accelerated aging from excess exposure to sun and tanning beds, harsh soaps, chemical compounds and poor nutrition.

A holistic approach will save your skin

What do you do to maintain or skin fresh and rejuvenated? Deal with our skin gently and enrich your diet as much as possible.  Choose plenty of fruits and vegetables rich in antioxidants and healthy fats from fish and nuts and seeds.  Generally maintain a varied and balanced diet with optimal levels of nutrients vital for radiant skin. Essential vitamins are B-carotene, vitamins C and E, zinc and selenium.

Eat multicolored fruits and vegetables!

What to eat for that perfect skin?  Vitamin C is a super antioxidant. It is necessary to support the immune system making your skin radiant and helping skin blemishes heal properly.  The best sources are black currants, broccoli, kiwi, oranges, papaya, strawberries and sweet potatoes. Vitamin C is essential for the production of collagen that strengthens the capillaries that supply the skin.

Fruits and vegetables have powerful antioxidants that help protect the skin from cellular damage caused by free radicals.  Free radicals, smoking, pollution and sunlight can cause damage and signs of aging. Choose a rich diet with a colorful combination of fruits and vegetables. Try to eat at least 5 servings a day.

For example, B-carotene found on carrots, sweet potatoes and squash, as well as lutein found in papaya and spinach, are powerful antioxidants important for the normal growth of skin cells and for healthy skin tone.

Vitamin C for perfect skin.

For this purpose I will show you an easy and quick meal that meets all the above points, is diet and is delicious! A boiled vegetable salad equally tasty hot or cold. It is an easy take along meal to have at the office or between appointments.

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Recipe: Boiled Vegetable Salad for radiant skin 

Ingredient list:

  • Broccoli
  • Sweet potatoes (orange)
  • Carrots
  • Beets


  1. Simply cut all the vegetables into cubes and boil in salt water (about 20 min.)
  2. Drain and enjoy hot or cold with a balsamic vinaigrette sauce or just plain oil and lemon.
  3. If you wish to add protein, 1 or 2 boiled eggs will add to the flavors and keep you full for quite a time.

If you like the recipe check here for how to make an equally nutritious and enjoyable sweet potato bowl.  For extra vitamins try making orange sweet potatoes and spinach.


Bon Appetite!!!

Vitamin D – the sunshine vitamin

Vitamin D – the sunshine vitamin

Meet the sunshine vitamin – hello Vitamin D!

Vitamin D, known as the sunshine vitamin, is produced by the body as a response to sun exposure.

It can also be consumed in food or supplements, but since we live live in one of the sunniest countries on earth I thought of giving you another reason to visit the beach as often as possible.

What is vitamin D exactly?

Vitamin D is actually not a vitamin.

Vitamins are nutrients that cannot be created by the body and therefore must be taken in through our diet.

Vitamin D is different as it is synthesized by our body when our skin is directly exposed to sunlight. So its considered a pro-hormone and not actually a vitamin.

Why do I need Vitamin D anyway?

Having enough vitamin D is important for many important bodily functions, healthy bones and teeth and protecting you against conditions such as cancer, type 1 diabetes, and multiple sclerosis.

Vitamin D helps maintain healthy bones and teeth. We need vitamin D to absorb calcium in the intestines and to reclaim calcium that would otherwise be excreted through the kidneys. When we get deficient in our adult life we see signs of osteomalacia (softening of the bones) or osteoporosis. Osteomalacia results in poor bone density and muscular weakness. Osteoporosis is the most common bone disease among post-menopausal women and older men.

Vitamin D also supports the immune and nervous system while helping us maintain optimum lung function and cardiovascular health.

In addition it regulates insulin levels and aids in diabetes management. Several studies have shown an inverse relationship between blood concentrations of vitamin D in the body and risk of type 2 diabetes.

Vitamin D is extremely important for regulating cell growth and for cell-to- cell communication, influencing more than 200 human genes, which could be impaired when we are vitamin D deficient.

Why are you telling me this?

Ever more often studies suggest that a big percentage of the global population is vitamin D deficient. Which is no surprise considering the amount of people that work in doors, not to mention the number of leisure activities that take place indoors as well.

So how much vitamin D do I need?

The amount of vitamin D a person needs depends on their age.

About 5-10 minutes of sun exposure 2-3 times per week allows most people to produce sufficient vitamin D, but since it breaks down quickly consistency is key, a perfect excuse not to skip the beach!

Of course don’t forget to put on sunscreen if you are going to enjoy a long stay in the sun, especially around noon time.

Now, if you wish to supplement, then it would be best to consult with your physician!


But for now you have one more good excuse to hit the beach and get a glowy tan! Your body will thank you for it!

Confessions Of A Personal Trainer

Confessions Of A Personal Trainer

It’s 11:35 pm Monday night. I’ ve just got home, ordered something to eat and I’ m sitting in front of the TV – I’m completely exhausted, as I got up at 6. Does this remind you of something? It’s common, if a little bit unhealthy, practice. Oh yes, I also forgot to tell you. I’ m a personal trainer.

Even I will have to consult myself sometimes against these practices. Let’s be reasonable, however. When you work all day you won’t always find the time to make a proper meal. Maybe you’ ve even forgot to bring your meal along with you as you rushed out of home.

What we need to keep in mind is we always have options. These are the options I want to talk to you about. They may not always be all that pleasant but they exist – for all of us.

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Pizza – forbidden in our diet?

Pizza – forbidden in our diet?

Pizza does not have to be off the table when it comes to our diet! How many times have we come back home late at night looking for a quick bite? How many times have we yearned for a pizza and avoided it due to the extra calories?

The thing is we don’t have to be deprived of a tasty pizza once in a while! Especially if we learn how to cook it with the proper ingredients to keep the calories down and our appetite high as ever…

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How To Get A Strong Set Of Hamstrings

How To Get A Strong Set Of Hamstrings

One great question I get a lot is : “Strong hamstrings? Howwww?” One of the reasons why I like that question is because it has troubled me in the past!

I have met a lot of female athletes who tell me something along the lines of “I can feel my quads work more than my glutes” or “my glutes aren’t activating at all” while they are training. This can happen if we don’t execute the exercises with proper form and thus place some unwanted emphasis on the quads and not as much on the hamstrings and glutes due to either a mistaken training plan or a lack of one (i.e., when we hit the gym and just do whatever we want!)

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Cheat Meals: Do They Work Or Not?

Cheat Meals: Do They Work Or Not?

We’ ve all heard of the cheat meals and most of us are using them in our nutrition probably a little more than we should (hopefully that doesn’t apply to you, my faithful blog reader). Maybe we are using them in our diet without even knowing they are cheat meals! So let’s try and give a proper definition for them(or at least give it a shot!) before seeing whether there is indeed a place for them in a balanced nutrition plan.

What is a cheat meal?

This is a meal, which we know beforehand will not be the healthiest of options for us! Usually, we crave such a meal after a tough workout. Honestly, have you not heard or thought of the following phrase at least once?

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The Training You Need To Be Doing For Perfect Glutes

The Training You Need To Be Doing For Perfect Glutes

The strongest muscle group in the human body and the epicenter of many photos that take over our Instagram feed. We’ ve given away what this article is all about, haven’t we? Get ready, because you will find out below everything it will take to keep everyone’s eyes peeled on you.

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What Is CrossFit?

What Is CrossFit?

If you have ever searched online for fitness programs, then you have definitely come across this term. The truth is, CrossFit is a relatively new way of training – CrossFit, Inc was founded in 2000. In just 18 years over 13000 affiliated gyms have sprouted up all over the world. So what is CrossFit exactly and what is all that fuss about it?

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