I support people to make peace and reconnect with food while nourishing their body.
♀️ Women's Health | PCOS | Perimenopause
🤰 Fertility | Pregnancy
🇬🇷 Για Έλληνες εξωτερικού (κι όχι μόνο!)
🎓 20+ Yrs Experience
💻 Consults in 🇬🇧 & 🇬🇷 | Free Call I also offer specialised coaching plans for ladies with PCOS, mums and mums to be, families, people with IBS and people with other health conditions.
26/11/2025
Η αλήθεια για την απώλεια βάρους στην περιεμμηνόπαυση και εμμηνόπαυση:
❌ Δεν είναι το ίδιο με τα 30
❌ Οι δίαιτες που δούλευαν πριν τώρα δεν δουλεύουν
❌ Το πρόβλημα ΔΕΝ είναι η θέλησή σου
Είναι οι ορμόνες. Είναι ο μεταβολισμός. Είναι η αλλαγή που συμβαίνει στο σώμα.
Τι ΔΟΥΛΕΥΕΙ:
✅ Μεσογειακή διατροφή (όχι low-carb!)
✅ Σταδιακές, βιώσιμες αλλαγές
✅ Υποστήριξη από κάποιον που το ζει
Είμαι στην περιεμμηνόπαυση κι εγώ. Σε καταλαβαίνω. Και ξέρω τι βοηθά. 🌿
🐟 Myth: Salmon is dangerous because it’s full of heavy metals.
✅ Truth: Salmon is not a high‑mercury fish. Health authorities worldwide recommend it as a safe, nutritious choice.
⚖️ The Catch: Early 2000s warnings about mercury in fish caused confusion, many people mistakenly thought salmon was risky.
🌱 Verdict: Salmon is safe, nourishing, and one of the best sources of omega‑3s for heart and brain health.
For no‑nonsense nutrition information, visit
24/10/2025
Can you really "boost" your metabolism?
Short answer: your metabolism is always working - or you'd be dead!
What helps it work at full potential?
• Resistance training to preserve muscle mass
• Everyday movement to increase energy use
• Varied, adequate nutrition
• Sufficient sleep and low stress levels
The verdict: Small, consistent changes support a healthy metabolism.
#διαισθητικήδιατροφή
22/10/2025
💭 “I have PCOS – should I take inositol?” Let’s check the facts!
What it is:
Inositol is a naturally occurring, vitamin‑like compound.
✨ Two main forms: Myo‑inositol (MI) & D‑chiro‑inositol (DCI)
✨ Most supplements use a 40:1 MI:DCI ratio, often with folic acid (sometimes alpha‑lactalbumin).
📊 Potential benefits (so far):
👉 Moderate evidence → may improve menstrual cycles
👉 Limited evidence → possible effects on insulin sensitivity, blood sugars, testosterone & ovulation
⚖️ Considerations:
✔️ Quality & cost vary
✔️ Generally safe, with few side effects
✔️ Benefits are not guaranteed
✔️ Always check with your healthcare team
💡 The bottom line:
➡ Inositol can be considered a low‑risk option if all factors are met.
➡ Current evidence is not strong enough to recommend a specific type, dose, or combination. However, preparations with a 40:1 MI:DCI ratio or higher appear to show the most benefit in studies.
Supplements are not a magic fix, but can be considered as part of a personalised PCOS plan.
🌿 Nutrition, lifestyle, and shared decision‑making remain the foundation of PCOS care.
🔗 Source: International Evidence‑Based PCOS Guideline (Monash, 2023)
19/10/2025
A great example from one of my hardworking clients 🥗✨
They built a balanced, super nutritious, satisfying meal and tuned beautifully into their body’s cues:
- Hunger level 4 → started meal when feeling ready to eat.
- Fullness level 7 → noticed comfortable fullness after about 60% of the plate.
- Satisfaction level 10/10 → deeply enjoyed the meal, not just filled up.
And all this while recovering from a cold ❤️🩹 — showing motivation, self‑care, and trust in their body’s signals.
👉 Let this inspire you to pause and notice: When do you feel ready to begin eating, and how do you know you’ve had enough?
17/10/2025
Soaking or sprouting lentils, beans and chickpeas helps reduce compounds that can cause bloating and makes nutrients like iron and zinc easier to absorb. A small change with big benefits for your gut and overall health 🌿
13/10/2025
🍭 Is sugar really addictive? 🤔
It’s true that sugar activates the brain’s reward system -which is why it can feel addictive. But that doesn’t mean it creates chemical dependence like drugs or alcohol do.
We’re biologically wired to enjoy sweet tastes. For our ancestors, sweetness signalled energy and safety- so liking sugar isn’t a flaw, it’s human nature.
🍫 Regularly eating sugary foods can reinforce that reward pathway. Over time, it can become a habit -something we reach for automatically when we’re tired, stressed, or seeking comfort. That’s about behaviour and conditioning, not true addiction.
🥦 Cutting sugar out completely as "detox" can also cause problems. Restriction increases cravings, preoccupation with “forbidden” foods, and feelings of guilt or loss of control when we do eat them.
⚖️ Both extremes -having too much or none at all- can cause problems. A balanced, flexible approach allows space for sweet foods and nourishment, supporting both wellbeing and a peaceful relationship with food.
💬 Curious how to stop the cycle of cravings and restriction? Comment “YES” or send me a DM to learn how to enjoy sweet foods without guilt.
11/10/2025
💭 “I feel fat.”
A statement I hear a lot in my sessions.
But fat isn’t a feeling.
When we say “I feel fat,” we usually mean something else:
😣I feel uncomfortable in my body
😞I feel ashamed after eating
😩I feel bloated, tired, or out of control
When we use “fat” to describe an emotion, we miss what’s really going on underneath.
When you notice that thought, try pausing and asking yourself:
👉 What am I really feeling right now?
You might discover you’re tired, anxious, sad, or just in need of comfort. None of that has to do with your body size.
The more you learn to name your real emotions, the kinder your relationship with your body becomes 🌷
Double tap if you agree: fat is NOT a feeling 💛
#διαισθητικήδιατροφή
01/10/2025
HUNGER vs CRAVING 🚗🍎
On the school run the other day, my kids started debating in the back seat:
“You’re not hungry… you’re craving!”
“How do YOU know?”
Then my 10‑year‑old cut through the noise with the simplest wisdom:
✨ “When you NEED to eat, that’s hunger.”
✨ “When you WANT to eat, that’s a craving.”
His brother wasn’t convinced (as sibling debates go!), but it struck me how naturally children can name what many adults wrestle with.
Here’s the truth: both hunger and cravings are valid:
🍽 Hunger is your body’s biological signal for fuel.
🍫 Cravings often carry emotional or sensory messages—comfort, pleasure, nostalgia.
Neither is “bad.” Both are ways our body and mind speak to us.
The real skill is pausing to notice: Am I needing food right now, or am I wanting something else? That awareness gives us choice, balance, and self‑compassion.
P.S. Sometimes the deepest wisdom comes from the back seat of the car. 💡🙃
28/09/2025
❌ Myth: Low‑fat = healthy
✅ Truth: Our bodies need fat for taste, satisfaction, hormones, and to absorb vitamins A, D, E & K.
Not all fats are equal — olive oil, nuts, seeds, oily fish, and avocado actually support long‑term health.
✨ And here’s the nuance: even fats often labelled “unhealthy” (like butter, cheese, or fatty meats) aren’t automatically harmful. Within a balanced diet, they can still have a place.
⚖️ Balance matters more than extremes. Instead of fearing fat, think variety and moderation.
💬 What’s one fat‑containing food that makes your meals more satisfying?
26/09/2025
✨ Mindful Eating in Action ✨
One of my clients recently tried a mindful eating experiment. Instead of rushing through a snack, they slowed down and noticed:
🍫 They chose crisps and chocolate - the foods they enjoy most.
👀 They realised how quickly they usually eat, often without truly tasting.
🌱 By pausing, they discovered they weren’t actually hungry, but could clearly sense how much they wanted.
💡 The biggest insight? That pleasure from food can last longer when we give ourselves time.
Mindful eating isn’t about “good” or “bad” foods. It’s about curiosity, awareness, and giving ourselves permission to really experience what we eat.
👉 Next time you reach for a snack, try slowing down. Notice the colours, textures, smells, and flavours. You might be surprised at what you discover 😉
Tried mindful eating lately? Share your experience in comments! 👇
19/09/2025
✨ Μου αρέσει ≠ Το θέλω ✨
🍫 Μπορεί να σου αρέσει η γεύση της σοκολάτας…
…αλλά να μην τη θέλεις αυτή τη στιγμή.
🍪Ή μπορεί να μην σου αρέσουν τόσο τα μπισκότα, αλλά να τα θες γιατί τα είδες στο ντουλάπι και σου ήρθε η επιθυμία να μασουλήσεις κάτι.
🧠 Στην επιστήμη της διατροφικής συμπεριφοράς:
«Μου αρέσει» → αισθητηριακή απόλαυση
«Το θέλω» → παρόρμηση, συχνά από ερεθίσματα, συναισθήματα ή συνήθεια
🚫 Τα δύο δεν ταυτίζονται πάντα.
Γι’ αυτό μπορεί να τσιμπολογάς κάτι που δεν απολαμβάνεις ιδιαίτερα — ή να λες «όχι» σε ένα αγαπημένο φαγητό απλώς επειδή δεν πεινάς.
👉 Μικρό τεστ επίγνωσης:
Άνοιξες το ντουλάπι. Βρήκες πατατάκια.
Όμως τα θες ΠΡΑΓΜΑΤΙΚΑ αυτή τη στιγμή;
⏳ Δώσε στον εαυτό σου 5 δευτερόλεπτα πριν αποφασίσεις.
💡 Το να ξεχωρίζεις τη διαφορά μεταξύ "μου αρέσει" και "το θέλω" μπορεί να σε βοηθήσει να τρως με περισσότερη επίγνωση και λιγότερο στον "αυτόματο πιλότο".
Εσύ έχεις παρατηρήσει αυτή τη διαφορά; Θα χαρώ να ακούσω τις σκέψεις σου στα σχόλια! 👇
______________________________________________
✨ Liking ≠ Wanting ✨
🍫 You might like the taste of chocolate…
…but not want it right now.
🍪 Or maybe you don’t even like cookies that much — but you want them because you saw them in the cupboard and felt like nibbling on something.
🚫 These two don’t always show up together.
That’s why you might find yourself snacking on something you don’t truly enjoy — or saying no to a favourite food simply because you’re not hungry.
👉 Quick awareness check:
You open the cupboard. You spot the crisps.
Do you REALLY want them at this moment in time?
⏳ Give yourself a few seconds before you decide.
💡Liking ≠ Wanting: Learning to spot the difference can help you eat with more awareness — and less on "autopilot".
What are your thoughts? I'd love to hear them in comments! 👇
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Contact The Practice
Send a message to Maria Kolotourou, Online Dietitian:
My name is Maria and I am Greek. Having been overweight as a child and teenager, I decided to become a dietitian at the age of 17. I graduated with distinction from top-ranked Universities (Harokopio University, King's College London) and I currently count more than 15 years of professional experience in the field of nutrition and dietetics.
When I moved to the UK, I realised there is a large number of Greeks living abroad looking for a dietitian who can understand their needs. After all, eating habits are part of our identity. But if you live in a foreign country, finding a dietitian who 'speaks' your language can all prove very challenging.
After careful consideration of all these needs, I worked systematically and for the past two years, I have been offering online nutrition services in a unique way.
Some of the innovative features of my services:
• Dedicated telehealth platform
• Very easy to use, compatible with android, iOS and PC
• Online forms, food diaries and chat
• Secure video call via computer or mobile
• Fully personalised diet plans, tailored to your lifestyle and country of residence
• All material is available at any time via the app
If any of the above intrigues you, please get in touch!
I am looking forward to hearing from you.
Maria Kolotourou
Dietitian - Nutritionist, BSc (Hons), MSc, RD
