Dimitra Panagi - Clinical Dietician & Nutritionist

11/12/2025

10/12/2025

✨ Your cells react to light — and the right wavelengths can completely shift how your body feels.
Red & near-infrared light support your mitochondria, reduce stress, and help your body recover
in a natural, non-invasive way.
This therapy works deeper than skincare or relaxation.
It supports the core of your health:
your energy, your sleep, your skin, your focus, and your ability to heal.
Many of my clients use it to:
• improve skin health & glow
• reduce joint or muscle pain
• recover faster after workouts
• stabilize their sleep rhythm
• boost energy on a cellular level
If you’ve been feeling tired, inflamed, or simply “not like yourself,
” this might be a gentle,
effective place to start.
✨ If you want to try a session or learn more, just send me a message.
Your body feels the difference — and so will you. 🤍

06/12/2025

Σπανακόπιτα χωρίς φύλλο

Υλικά
• 350 γρ. φύλλα σπανάκι
• 2 πράσα, ψιλοκομμένα
• 2 φρέσκα κρεμμυδάκια, ψιλοκομμένα
• 4 αυγά
• 1 φλ. (140 γρ.) στραγγιστό γιαούρτι
• 1,5 φλ. αλεύρι ολικής (225 γρ.)
• 1,5 φλ. φέτα, τριμμένη (225 γρ.)
• 2 κ.σ. δυόσμος, ψιλοκομμένος
• 2 κ.σ. άνηθος, ψιλοκομμένος
• Πιπέρι κατά βούληση
• Ελαιόλαδο και τριμμένη φρυγανιά για το ταψί

⸻

Εκτέλεση
1. Προθέρμανε τον φούρνο στους 190°C (375°F).
2. Άλειψε ένα ταψί 26x38 cm με ελαιόλαδο και πασπάλισε με τριμμένη φρυγανιά.
3. Σε μια βαθιά κατσαρόλα, σοτάρισε τα λαχανικά (σπανάκι, πράσα, φρέσκα κρεμμυδάκια, δυόσμο, άνηθο) με λίγες κουταλιές ελαιόλαδο μέχρι να μαραθούν. Άφησέ τα 5 λεπτά να κρυώσουν.
4. Σε ένα μπολ, χτύπησε τα αυγά και πρόσθεσε το γιαούρτι, τη φέτα, το πιπέρι και τα σοταρισμένα λαχανικά.
5. Πρόσθεσε το αλεύρι και ανακάτεψε καλά μέχρι να ομογενοποιηθεί το μείγμα.
6. Ρίξε το μείγμα στο ταψί και άπλωσέ το ομοιόμορφα με το πίσω μέρος ενός κουταλιού.
7. Ράντισε από πάνω λίγο ελαιόλαδο και λίγη ακόμη φρυγανιά.
8. Ψήσε για 40 λεπτά ή μέχρι να πάρει χρυσαφί χρώμα.

04/12/2025

PCOS can feel confusing, frustrating, and honestly… unfair.
But here’s the truth I want every woman to know:
You’re not “broken”
Your body is responding to something — and with the right support, it can come back into
balance.
As a Clinical Dietitian, I help my clients understand what’s actually driving their symptoms.
For most women, PCOS is shaped by a mix of:
• blood sugar imbalances
• inflammation
• stress & cortisol
• hormonal communication
• lifestyle overload
• nutrient deficiencies
• gut health issues
And when we address these one by one?
Your body starts working with you again — not against you.
You don’t have to do everything at once.
Start with the foundations:
✔ balanced meals (protein + fiber + healthy fats)
✔ stabilizing your blood sugar
✔ managing stress + supporting sleep
✔ gentle, consistent movement
✔ nourishing instead of restricting
Small steps → real healing.
You deserve to feel energized, clear, and at home in your own body again.
If you want support, you can always message me — you don’t have to navigate this alone. 💛

27/11/2025

Success doesn’t come from intensity, but from consistency — one step, every day.

26/11/2025

Healthy eating can feel confusing and overwhelming — I know.
So here are three gentle, practical steps I teach all my 1:1 clients to make eating well feel
simple and sustainable. 🌿
1. Balance your meals
Aim to include a source of complex carbs, quality protein, healthy fats, and plenty of fiber.
This stabilizes your energy, supports hormones, and keeps you full for hours — without feeling
restricted.
2. Shop with intention
Having nourishing foods at home makes healthy choices effortless.
Fill your kitchen with ingredients you actually enjoy: veggies, whole grains, healthy fats, protein,
fruit.
When the right foods are available, balanced meals become easy.
3. Discipline vs. flexibility
Everyone has a rhythm that works for them.
Some people thrive with structure; others need more flexibility.
Personally, I never go a day without something sweet — it’s about balance, not perfection.
Check in with yourself and find the approach that supports your lifestyle and your wellbeing.
If this feels like a lot, start with one step.
Small changes build real results.
And if you want deeper support, you’re always welcome to message me — I’m here to help you
feel nourished, balanced, and energized🤍

25/11/2025

🥚 Healthy Rice Paper Egg Wrap

Ingredients
• Avocado or Olive Oil
• 1 Rice Paper Sheet
• 2 Eggs and 30 gr cheese
• Salt & Pepper
• 1 Scallion, sliced
• Chili Oil (optional)
• Cilantro Leaves
• Carrot, shaved with a vegetable peeler

Instructions

1️⃣ Beat the eggs

Beat the eggs with a sprinkle of salt and pepper and set aside.

2️⃣ Preheat the pan

Preheat a medium pan over medium heat and coat (or spray) lightly with oil.

3️⃣ Add rice paper & scallions

Add a dry rice paper sheet (textured side down) and then add the scallions on top of the rice paper sheet, arranging them so they’re distributed evenly.

4️⃣ Pour in the eggs

Pour the eggs in the middle of the rice paper sheet and then push them toward the perimeter with chopsticks or a spoon so they fill the sheet in one layer.

5️⃣ Cook

Cook 1–2 minutes until the eggs are almost set.
Then add chili oil to taste and cook for another 1–2 minutes until eggs are fully set (no need to flip).

6️⃣ Add toppings

Transfer onto a plate and add the cilantro leaves and shaved carrot.

7️⃣ Serve

Eat open-face with fork and knife or roll up like a jelly roll and enjoy egg-wrap style! 😊

⏱️ Total time: ~10 minutes
🥙 Recipe makes: 1 egg wrap

20/11/2025

✨Nutritionist Starter Pack
Food is energy, warmth, and care — it’s how you speak to your body without words.
These are the small, everyday choices that shape your energy and balance.