Nourishing Buddha bowl by Hara Korakaki

It’s been a long time my last post but today is the day.Have you heard of Buddha bowls?They have been a trend since 2013 but not all of them are to disappear,especially when they are nourishing,healthy and delicious.Generally it is a bowl,mostly vegan or vegetarian,with a mixture of whole grains,vegetables,fruits,protein and sprouts.Our food editor Hara Korakaki offers her version.For more follow her here Hara’s Foodblog .


  • Chickpeas
  • Avocado
  • Eggs
  • Beetroots
  • sweet potatoes
  • hemp seeds

For the sweet potatoes: cut a sweet potato in wedges and drizzle with olive oil. Season with salt, pepper and garlic powder and roast in a preheated oven for 40 minutes to 180⁰C.

For the chickpeas: sauté in a non stick pan over medium heat with spices of choice (I used paprika, salt, pepper, cumin and turmeric) until crispy.
Serve in a bowl with green leaves, half an avocado, a soft-boiled egg, grated beetroot and hemp seeds. Enjoy!!

Photo Hara Korakaki

If you want to maintain a healthy lifestyle Buddha bowls are among the meals you should adopt to your diet!Give it a try!

For more recipes check Hara’s Foodblog

Eleni Kadigkou Xx.

Build the abs of your dreams and get rid of belly fat

Are you dreaming of 6-pack abs once we will be able to get out again?Well the most auspicious scenario is that this will happen in summer,so we will jump straight to light clothes and swimsuits.So if you are aiming to achieve your fitness goals,have a better physical condition or feel more confident with your body you need to make a few sacrifices.

woman meditating in lotus pose
Photo by Elly Fairytale on

Beside the workout routine you should establish in your life in order to achieve the desired outcome,a few modifications on your diet and lifestyle are required.Enrich your diet with high-protein foods(chicken,eggs,almonds,legumes,Greek yogurt),healthy fats(avocados,salmon,dark chocolate),reduce or even cut off sugar-sweetened drinks like soft drinks,juices with preservatives and alcohol,fill up your meals with high-fiber foods(quinoa,whole grains,chia seeds).A lot of hydration also helps,don’t forget to drink water and add green tea to your routine.

Let’s see now some of the workouts you can take to exercise your abdominal muscles and get rid of the belly fat.Cardio is always helpful when we are talking about fat burning,walking,running,biking and swimming are among the trainings you can follow while gyms are closed.But what I call the game changer and I swear by is jumping rope.Ten minutes per day at the beginning with breaks is going to lead you to faster results.

There is an abundance of workouts and exercises to try but I would love to share those I have tried and helped me so far.

Photo Eleni Kadigkou

I have mentioned before my friend Sophie Kinalopoulou ,an advanced and health specialist,an online coacher who also organizes nutrition plans.On her Instagram feed she shares workouts and exercises in order to achieve the ultimate goal.I had my favourite video of hers to share but lately Sophie released a new one and I love them both.Follow her or even better book online trainings with her.She is passionate with her job but also a kind and beautiful person.

Sophie Kinalopoulou

This one is for advanced,but you once you feel that you can respond try it!

Constantina Bakara is a certified yoga,aerial yoga,pilates teacher,plus an expert on Thai massage.During the lockdowns I find her on YouTube and from the first video I felt so nice with her aura and spirit.It’s not so easy,at least for me to find a yoga teacher who inspires me,but her calm voice and the beautiful workouts got me.Soon I will publish a featuring article about her and her videos,because beside the yoga practices she has to display spiritual advices too.

Constantina Bakara Core Strength & arms balances

Follow Constantina on Instagram here and for more subscribe on her Youtube channel here.

Photo Eleni Kadigkou

A gadget like Garmin watch would be also a useful tool,it helps you check your performances and it is the perfect training partner.

You can shop them here and here.

2021 is a year to focus on wellness,we owe it to ourselves!

Anticipating for your feedback!

Eleni Kadigkou Xx

Beetroot juice, how to boost your workout in natural way and other benefits

Holidays are over and if you have overdone it with food and alcohol we are here to share some detox tips for you .Our plan includes the beetroot juice for today,a juice that according to scientific studies aids athletes to improve their athletic performance,but its benefits are multiple.

red and black round ornament
Photo by Eva Elijas on

 Beetroot juice has become one of the most popular ergogenic supplements for athletes.Let’s take a look what makes the beet such an athletic nutritional powerhouse.

Beets are a rich source of potent antioxidants, such as vitamin C, carotenoids, phenolic acids, and flavonoids, along with nitrate.Nitrate is a chemical naturally occurring in certain foods and is converted into nitric oxide when consumed.

Studies indicate vegetables high in nitrate promote improved health and athletic performance.

Drinking beet juice raises nitric oxide levels in your body.Research shows nitric oxide can increase blood flow, improve lung function,and strengthen muscle and contraction.This combination has stimulated athletes to supplement with beet juice for improved cardiorespiratory endurance and performance.The importance of cardiorespiratory fitness for athletes and active adults is essential.This component of physical fitness refers to the ability of the circulatory and respiratory systems to supply oxygen to working muscles during prolonged exercise.

Nitric oxide (NO) from beet juice helps this process. It is shown to increase cardiorespiratory performance and improve muscle function.

athlete bike black and white cycle
Photo by Pixabay on

According to a small 2012 studyTrusted Source,drinking beet juice increases plasma nitrate levels and boosts physical performance.

During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds. At the same time, they also reduced their maximum oxygen output.

The dose given to them did not exceed ½ litter of beetroot juice and the time of taking it should be 3 hours before the beginning of the exercise.As it is known the nitrate reaches the highest levels in the plasma 2-3 hours after taking it and remains in high levels for about 6-9 hours.

Other Benefits

  • Helps Lower Blood Pressure
  • May slow the progression of dementia
  • Good source of potassium
  • Good source of other minerals
  • Anti-cancer properties
  • Supports liver
  • May Reduce Cholesterol

By adding beetroots in your diet and especially if you consume them raw you can take full advantage of the multiple benefits they offer.The bloody-red vegetable is full of antioxidants and you can combine it with other veggies or fruits.


(serves 1)

  • 3 normal size beetroots
  • 2 carrots (optional)
  • 1 green apple (optional)
Photo Panagiotis Kadigkos

Run the ingredients through a juicer, alternatively blend it in a high-speed blender until smooth. Strain and drink immediately.


Keep in mind that if your purpose is to improve your exercise stamina you should drink it 2-3 hours before you begin .

Photo Panagiotis Kadigkos

As from my experience,since I don’t drink it very often I haven’t ascertain if it boosts my workout but for sure helps decrease the abdominal bulking.

Photo Panagiotis Kadigkos

For more information you can check some of the sources that I came across to help me complete the article and

If you have any question,suggestion,or if you are willing to try the beetroot juice let me know!

Photos of the article: Panagiotis Kadigkos

Eleni Kadigkou Xx

Butt lift workout , the ultimate way to hit the top

Hey there ! If you happened to be in a lockdown mode and miss your gym or any kind of training you used to do , we are here to suggest you some exercises to give a lift and a-look-alike bubble butt .

Does it take a long way “to the top” ? Well , the answer depends on your current physical condition . But trust me once you add the following exercises on a weekly routine , you can never go wrong . Even if your relationship with gymnastic seems bad you can always make up with her. There is no magic trick to change your body , but once you set a realistic and approachable goal it’s on your hand to focus on it .No more lazy days and excuses , you can have the body of your dreams by following the steps below . A balanced diet would be a plus in order to achieve the aim you have set .

Photos Panagiotis Kadigkos

Concerning my personal fitness routine I try to workout almost everyday . After a pause of months I begun exercising again back on March with 20 to 30 minutes 4 times a week but lately I workout at least 5 times per week 1hour +15minutes to 2 hours a day . I understand that may seems hard , but that used to be my normality few years ago when I had the physical condition and the body posture of my dreams . With Covid-19 many of us had to amend our workout routine , but we are in 2020 and everything is possible there are countless of free online programs and videos to watch , you can always take advantage of outdoors activity and the most important you can trust the specialists and have an online personal trainer who will focus and work with you upon your needs .I switch between running , cycling , ballet workout , yoga ,pilates , jumping rope ,dancing ,aerobic ,cardio and etc. As you have already known there are plenty of choices to pick out accordingly to your preferences . Slowly , slowly I regained my strength but to retain a good physical condition is an ongoing progress .

Photos Panagiotis Kadigkos

Athleisure set by PCP clothing , you can follow on instagram too

The following exercises that will be featured come from Sophie Kinalopoulou , a beautiful friend of mine but beside that an educated woman . Sophie is an advanced health and exercise specialist and an online coach (long before the lockdowns ,she is ahead of her time ) . Soon an interview and a more detailed article about her and her work on Escape Karma . Follow her on instagram , for more ideas on exercising and healthy meals :Sophiekinal

Here two of her sets on Booty Activation ,Part1 and Part2 , which I swear by them !

Part 1

Another quick and easy workout for bubble butt is the following one I discovered on youtube during the quarantine days .

Daisy Keech youtube channel

You can follow Daisy Keech on instagram

Additionally you can search and download images like the one below to take a quick look and do some reps during the day .

Enough said it’s time to act ! Leave your couches and make your body sweat .In the end who is going to be grateful with the result other than yourself ? Waiting for your suggestions and your results . Don’t hesitate !

Eleni Kadigkou Xx

celery juice , have you tried this nutriotinal trend yet ?

First of all , let me say this just because I added on my morning ritual doesn’t mean I follow blindly this trend or that I claim that the juice is a miraculous one and has the ability to heal chronic diseases .Fruits and vegetables have been added on my diet for many years now but it was around 2 or 3 years ago that I tried celery on my smoothies beside the common use , soups ,salads and etc . But this is a different one , we are talking about plain , fresh 100% celery juice (to be honest I add a few drops of lemon sometimes ) .

Photo credits Panagiotis Kadigkos

But how did it turned to be a huge nutritional trend ? Celery juice gain popularity through Anthony’s William book Celery Juice :The most powerful medicine of our time healing ,who’s not a doctor or a nutritionist , but many celebrities , thousands of people in the US and around the globe and as well Gwyneth Paltrow ( featuring Anthony on her website Goop )swear by it . I am not here to mislead and especially when concerning to medical issues neither I am the kind of the person who follows the herd . I only wish to share my own experience and the to do steps in case you are willing to give it a try too .

I won’t insist on nutritional information and composition of the vegetable but I have to mention some of the benefits that provide . Have you ever noticed that celery looks alike human bones ?

Actually beside the appearance, they have another thing in common – they contain 23% sodium, just like our bones . Celery is a great source of silicon which helps with the structure of our bones to keep them strong and healthy. Furthermore celery has an alkalizing effect ,with minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods and helps to balance our PH . Also its anti-inflammatory effect is ideal to use celery juice for detoxifying our liver and heal our gut .

Lastly celery contains a particular compound called coumarins which promotes the activity of white blood cells and assists the vascular system. This helps the blood flow, reduces blood pressure and purifies the bloodstream .The sodium in celery also maintains the fluidity of the blood and lymph fluids, preventing them from becoming too thick. For more information you can check thoroughly on medical and nutritional website , books and researches .

Before we continue to the making process allow me to share my personal experience and the reason I added on my morning ritual . Have been suffering from abdominal bloating effect , my stomach ,even if I follow a healthy diet, isn’t working right plus I have some symptoms of irritable bowel syndrome . That means that the past few years in the morning time the first think I do is to drink something like warm water with lemon and turmeric or do a juice cleanse program in order to aid digestion and for 30 minutes after that I don’t eat or drink something else . Alongside I do studies to be a sommelier and also I ‘ve got a certification in spirits , part of the training is the tasting although you don’t have to drink all of them (!!!) but I like wine so sometimes I feel the need to detoxifying my liver cause generally my diet is quite balanced .

What I’ve noticed so far are the following :

  • My digestion works better not all but most of the days that I drink the juice
  • My skin looks a lot better and clean , especially the eye area (puffiness and dark circles )
  • My energy levels are getting higher and the effect of fatigue is lower than ever ( to mention also the interval of 30 minutes that I have to wait before breakfast I reclaim it and go for running )


1 head of celery, stalks separated

  • Rinse the celery ,chop the stalks and run it through a juicer.
  • Drink immediately.
  • Alternatively, you can chop the celery and blend it in a high-speed blender until smooth. Strain and drink immediately.
  • Then wait from 15 to 30 minutes until you have breakfast or coffee .
Photo credits Panagiotis Kadigkos
Photo credits Panagiotis Kadigkos

That was all for this time . I don’t recommend Celery juice as a remedy for chronic diseases but after all its hydrating and vegetables are rich on nutritional value . If you have already tried it feel free to share your story otherwise if you are willing to share your feedback anytime .

Eleni Kadigkou Xx

Photographer : Panagiotis Kadigkos