Imagine your great‑grandfather seeing a "normal" breakfast from nowadays: a bowl of neon‑colored ultraprocessed cereal floating in almond milk that somehow contains no actual almonds. He’d stare at it like it was radioactive. He’d sniff it. He’d poke it. And then he’d probably lie back down and say, “You know what, I’ve seen enough. Put me back.” The wild part is that we’ve normalized it. We call it “healthy,” “light,” “quick,” “plant‑based,” “fortified,” “balanced.” But deep down, we know that if someone from 1900 walked into a modern supermarket breakfast aisle, they’d assume it was a prank. Maybe the real question isn’t what they’d think of our breakfast. Maybe it’s what we think of it—now that we’ve stepped back and looked at it through their eyes. And eat real foods, as we still have access to them. So, my dear people, let's swift a little bit how we start the day. I challenge you to eat real foods for breakfast. Today is Blue Monday, the saddest day of the year, they say. Let's make it a happy Monday by having a real breakfast: an omelet with a slice of whole grain bread and a hadful of rocket salad. Depending on your hight, age and weight, increase the quantity to your needs. Small change, big results. Share a photo with your breakfast for the next 7 days and you might win a copy of my ebook Ten Forgetten Medieterranean Superfoods and How to Use Them

Swap THIS for THAT (Inflammation Edition) Instead of ................................Refined White Sugar Try this..................................... Raw Local Honey (or Manuka) Why? .......................................Contains polyphenols and enzymes that support gut health. White sugar is a "pure" inflammatory trigger. It provides empty calories that fuel pathogenic bacteria in the gut, leading to increased intestinal permeability (leaky gut) and systemic inflammation. In contrast, Raw Honey—specifically Manuka—contains compounds like methylglyoxal and various antioxidants that actually help dampen the inflammatory response. While it is still a sugar and should be used mindfully, it brings medicinal properties to the table rather than just metabolic stress. I know there is a loooot of talk about sugar on every level and on every platform. But what I don´t like are the extremes: eliminate sugar for good (including not eating fresh fruit) or defent sugar as it is in everything. Moderation is key, at the end of the day. Our diet shouldn´t be a perfect but ballanced, enjoyable and shared. Live long and prosper! 😀

Welcome to the Anti-Inflammatory Lifestyle Community! It is a place where we talk about the Mediterrean diet with few adapted versions (vegan, vegetarian, specific condition related etc) and we share our progress and knowledge. I am a licenced dietician with more than 15 years of practice and I might say that a community helps a lot with steady yet consistent progress. There are specific courses that you might consider taking - check the Classroom tab and whatever curiosity or specific questions you might have, I am right here. Have a great week!

Yesterday a patient of mine asked why should we fight inflammation. Is it a good thing? And I realized that many people know about anti-inflammatory diets and foods before understading what inflammation is. So, do we have to fight it? In simple words, there is acute inflammation (good) and chronic inflammation (bad). The acute inflammation is a natural response of our body when faced with a patogen (bacteria, virus etc) or a physical trauma (you cut your finger while cooking). This type of inflammation is easily recognizable: heat, redness, pain. The chronic inflammation is when the body fights an invisible "possible" enemy, so no symptoms, no clear signs, however it is called chronic for a reason: it lasts for weeks, months or even years until one realize it is there. We have to fight this one! So here where an anti-inflammatory diets comes at hand. You can find more about in the free couse (Check Classroom). Have a great weekend and enjoy your food !

Swap THIS for THAT (Inflammation Edition) Healing doesn’t have to mean restriction; it means replacement. Here is the simplest swap you can make in your pantry today to lower your inflammatory load: Instead of ................................Refined Seed Oils (Canola/Soy/Sunflower) Try this.....................................Extra Virgin Olive Oil Why? .......................................High in oleocanthal (acts like natural ibuprofen). And also because the refined seed oils are not good for our bodies. They are processed with high heat and chemical solvents that leave them structurally unstable. When you consume these highly processed fats, you’re flooding your system with an excess of Omega-6 fatty acids. While we need some Omega-6, the modern diet has pushed this ratio to a point that triggers a persistent pro-inflammatory state. These oils are easily oxidized, and once they're in your cell membranes, they create metabolic "noise" that disrupts your body’s natural healing signals. What do you usually use in your kitchen?