I write about food, seasonal ingredients, everyday habits and simple ways to make nutrition knowledge easier to use in a real kitchen.
This journal brings together practical articles, ingredient guides, recipes and thoughtful explanations — without perfection, extreme food rules or unnecessary complexity.
If you are not sure where to start, these three articles set the tone for the rest of the journal.
Healthy eating does not require a perfect diet. These practical tips can help you build balanced meals, shop more intentionally and develop habits that fit real life.
Sugar Substitutes: A Healthier Path to Sweetness? One of the most frequent questions I encounter is, “Can we replace sugar, and are there any healthy Natural Sweeteners or Sugar Substitutes?” My stance has always been consistent: just as there’s no real alternative to alcohol or drugs, the same holds true for sugar. People often gravitate […]
Introduction Understanding the science of weight loss is crucial for women looking to shed pounds effectively and maintain a healthy lifestyle. Weight loss science goes beyond simple calorie counting; it involves complex bodily processes that affect fat burning and metabolism. In this article, we’ll delve into how weight loss works, providing insights into the biological […]
Is an air fryer healthy or harmful? Today we will look at a very popular kitchen appliance, the air fryer: the myths about its benefits and the real health risks, with a breakdown from a nutritionist. Imagine this: you buy an air fryer as a “healthy alternative to deep frying”, happy to cut oil and […]
Everyday food ideas, ingredient notes and practical nutrition tips for a warmer, more balanced kitchen.
Gentle, food-first articles on digestion, energy, seasonal wellbeing and everyday habits.
Legacy free recipe articles from Olga’s blog. For full downloadable PDF recipe collections, visit the Recipes shop.
A calmer, more mindful kitchen: eco-friendly swaps, food waste tips and gentle everyday choices.
Understanding sugar — types, substitutes and how to build a lighter, more balanced sweet life.
Realistic, science-based ideas for weight balance without extremes.
Vitamins and minerals through a food-first lens — with practical, everyday examples.
Food, movement and everyday habits that support an active life.
Search by ingredient, question or topic, or use the filters to narrow the collection.
43 articles
Healthy eating does not require a perfect diet. These practical tips can help you build balanced meals, shop more intentionally and develop habits that fit real life.
Coffee consumption can fit into a healthy routine, but “up to 400 mg” is a limit, not a target. Here is how to translate caffeine guidance into real cups.
August is one of the most abundant months for seasonal produce. Discover which fruits and vegetables are at their best and how to turn them into simple everyday meals.
Is an air fryer healthy or harmful? Today we will look at a very popular kitchen appliance, the air fryer: the myths about its benefits and the real health risks, with a breakdown from a nutritionist. Imagine this: you buy an air fryer as a “healthy alternative to deep frying”, happy to cut oil and […]
How to do dopamine steps and what's the trend about? Dopamine steps benefits for health, motivation and mood improvement.
I’m sharing a real conversation with a client to better illustrate the message of this post: You should eat after a workout. It’s important to understand when and what to eat. In this article, we’ll break down what to eat after a workout to help restore energy and achieve better results. Post-workout nutrition plays a […]
Vitamin C, also known as ascorbic acid, is one of the key nutrients essential for maintaining our body’s health. This powerful antioxidant plays a vital role in supporting the immune system, collagen synthesis, and iron absorption. However, vitamin C during heat treatment is highly sensitive and easily destroyed, making it one of the most vulnerable […]
Too many distracting thoughts, gadgets, and conversations at the table can disrupt eating behavior. Before you know it, you leave the table with an overly full stomach, clearly having overeaten, and with a strong desire for dessert because you did not experience enough satisfaction from your meal. Does this feeling sound familiar? In this article, […]
In this article, we will explore how cold water can help reduce stress, anxiety, and depression. The health benefits of cold water immersion differ significantly from the Christian tradition of ice-hole bathing during Epiphany. Caution! Ice-hole bathing comes with many contraindications and should not be practiced without proper preparation and expert supervision. Scientific Evidence Supporting […]
If you’ve accepted the fact that your usual diet might be disrupted during the holidays, set a specific time to return to your regular eating habits. I’ll explain how and what to eat after the festive season. After the Holidays: No Special Diets or Detoxes Needed Post-holiday feasting doesn’t require special detox diets or restrictive […]
A question I am often asked: can honey be heated? Today, in this post, I will answer whether honey can be heated, what properties are lost when it is heated, and why heating honey can be harmful. Previous posts about honey covered its beneficial properties and Manuka honey. Read on to discover why honey should […]
Every vinegar begins with grains, fruits, or vegetables. These ingredients undergo fermentation, turning into an alcoholic liquid. The alcohol is then fermented further into acetic acid, creating a liquid with a strong flavor and hints of the original ingredient—hence the subtle apple taste in apple cider vinegar or the grape notes in white wine vinegar. […]
Showing 12 of 43 articles
Food information is most useful when it can be translated into ordinary meals, familiar ingredients and realistic routines. In this journal, I explore nutrition through the practical details of everyday life: what to cook, how ingredients differ, how seasonal food can bring variety and how small habits can make the kitchen feel more organised.
Some articles explain a single ingredient or nutrition question. Others offer recipes, food preparation ideas or reflections on eating with greater awareness. The aim is not to create another perfect set of rules, but to make reliable food knowledge easier to understand and apply.
“Good nutrition information should leave you feeling clearer — not more afraid of food.”
The articles in this journal are educational and are not a substitute for individual medical advice, diagnosis or treatment. Speak with an appropriate healthcare professional about symptoms, medical conditions, medication or therapeutic diets.
Explore Olga's free resources for seasonal inspiration, everyday food ideas and a gentle introduction to her approach.
Start with a free seasonal guide or explore practical resources for everyday cooking.
