News & Tips

The Battle to Eat and the Power of Healthy Nutrition

by Greco Roots

The difficulty to maintain good nutrition or "malnutrition" can cause adverse effects in patients with head, neck and oral cancer, such as treatment interruptions, delays, hospital admissions and reduced treatment success.

A study in Australia describes the high nutritional burden of patients with head, neck and oral cancer. Some patients report difficulty eating during treatment as "the battle to eat" including sore mouth, difficulty eating, numbness, taste problems and dry mouth.

These patients need special instructions and care to prevent and / or treat poor nutrition. Nutritionists are trained and can advise and guide nutritional care in collaboration with speech therapists, nurses, and physicians, and will help improve patients' eating experiences.


See the study. The experience of nutritional care according to patients with head and neck cancer involved with a combined dietitian, specialist nurse and speech pathologist clinic in a regional Australia: a quantitative longitudinal study. Supportive Care in Cancer 2021; 29: 4329-4337.

The new cooking trend is good for us!

by Greco Roots

Until recently, what seemed to interest people the most was how much a portion of food would satisfy their souls and mind. In other words, people did not care so much about a healthy recipe but a delicious dish. As a result, the body lacked basic elements, which, simultaneously, affected its proper functionality.

Now, however, people are beginning to be interested in what food they consume, where it comes from, and how they will be able to create a "strong" and healthy body. They are not only interested in "getting full", but also in getting as much as possible the right ingredients that food can offer them.

What does this mean?

It has been observed that more and more people tend to follow a healthier lifestyle, to incorporate into their daily lives foods that have something to offer them. Especially, as a result of coronavirus, people are now looking for foods that can shield them and strengthen their immune system. For this reason, they now prefer to cook their own meals with good raw materials and avoid junk food.

What is the result?

People are looking for healthy foods, tailored to their needs and tastes, which they often use to satisfy their body and soul at the same time. They change their lifestyle, resorting to more efficient solutions and meals that are rich in elements that favor the properties of the body. Superfoods, good oils, organic products, vegan products, honey, and products without E, are some of their choices.

DIY: Homemade scented candles

by Greco Roots

Homemade scented candles

Ingredients for 8 small candles:

2kg paraffin (wax) 
your favorite essential oils
candle molds (small glass jars, pots and tins)


  1. Grate or chop your wax and put it in your double boiler (or boil some water in a large saucepan, then set a heatproof bowl on top of the saucepan). Leave to melt, stirring every so often.
  2. Once the wax has melted, add your desired essential oil or combination of essential oils (for a 250ml-sized candle, about 30ml of oil is ample).
  3. Remove from the heat once everything has been added. Set aside and quickly prepare your mold.
  4.  Insert the wick in the mold by sitting it vertically across the top of the mold. Pour in the wax to about 2cm from the top.
  5. Cut off the wick and leave the candle for at least 24 hours before lighting it.

Make your own signature scent!

2+1 tricks to boost your energy at the office

by Greco Roots

As you cannot avoid sedentary work when working at the office, neck and back pains are possible to be aroused. How can we reduce all of these issues affecting our health and boost our energy at work?

The secrets are the following:

1. Start walking

Even for those of you, who train systematically, it is hard to replace 8-9 hours of sedentary work with half an hour of daily exercise. It would be ideal for you to exercise for one hour a day. We know... to some of you, it seems impossible. Trick: when being at the office, make sure to get up and walk for 5 minutes every single hour. Walking and stretching for 5 minutes, is a good percentage if you want to avoid any side effects of sedentary work. Sitting for a lot of hours affects blood circulation and that maybe results in cardiovascular disease growth. 

2. Drink water

Hydration is very crucial throughout the day, let alone at work. Dehydration may result in headaches, dizziness, and weakness. All of these cause low performance at work and decrease efficiency. Trick: Always have a bottle of water next to you and drink some sips before getting thirsty. Sometimes, while working, we forgot to drink water. Now, you will see it, and will remember to hydrate yourselves.

3. Eat well

Make sure you have prepared your food from home. Otherwise, if you are a sweet tooth, you will probably consume an unhealthy snack. Trick: Prefer homemade meals or snacks, set the quantity in a food container, and make sure you have enough food, which will cover your hunger throughout the day.

It isn't so difficult, is it? Awaiting your impressions! 

Make Your Home-Cooked Meals Healthier

by Greco Roots

The truth is that our daily routine has changed a lot since the first lockdown. Covid-19 has brought many changes in our daily eating habits. We bet that most people did not expect this whole situation to last for so long. Most of you may work from home, exercise at home, cooking at home, and experiment with your cooking skills. The good thing is that now the people pay more attention to themselves, boosting their immune system and generally, adopt a healthier and more balanced lifestyle. If you belong to this team, read the following solutions and make cooking at home more interesting!

1. Use more herbs and spices

It is well known that herbs and spices give taste to the food. Especially, herbs bring excellent aromas to your homemade food when they have been combined right. However, while making an effort to make your food more delicious do not overdo it. For instance, too much salt is responsible for hypertension and weight gain when consumed daily in large quantities. A teaspoon is recommended as the maximum daily intake for an adult. Attention! Salt is “hidden” in bread, biscuits, and sweets! On the other hand, herbs tend to be more healthy if used in balance.

2. Buy healthier

All products are not the same. Everyone needs to get to know how to read the nutrition facts labels. We should buy products aiming to be low in saturated fat, sugar, and salt. Whole-wheat products, good fats coming from olive oils, and salads should be included in a balanced and nutritious diet.

3. Nutrition education

Learn about nutrition education and teach your family about the proper dietary choices. Organize and prepare your food before being hungry. In this way, you will have the time to make a meal instead of eating snacks. A balanced and nutritious diet has an impact on our mental health as well. We should adopt healthy habits and maintain them in everyday life.

Is it so difficult to follow these three steps? We do not think so! Nevertheless, everyone has the right to follow what suits them best and, of course, eat whatever makes them happy. Our recommendation is to make better and healthier choices! :)

Handmade beeswax ointment with organic extra virgin olive oil!

by Greco Roots

Handmade beeswax ointment with organic extra virgin olive oil


5 tablespoons of organic extra virgin olive oil

1 tablespoon of grated beeswax

3 drops of organic essential oil

1 jar of 50ml

  1. Sterilize the jar.
  2. Grate beeswax with a cheese grater, using the large blades.
  3. Melt the grated beeswax in a bain-marie.
  4. When the beeswax almost melts, add the organic extra virgin olive oil.
  5. Stir with a spatula.
  6. After the mixture is ready, remove the bowl from the heat and add drops of the organic essential oil*.
  7. Stir with a spatula.
  8. Transfer the mixture into the jar and wait until the mixture has cooled down.
  9. Your handmade beeswax ointment is ready to use!


*You could add the essential oil of your liking, or mix two different organic essential oils.

Summer holidays VS diet

by Greco Roots

To be honest, we agree that it is a little bit difficult to keep a balanced diet even on your summer holidays! How is it possible to control everything you eat and not be seduced, while you are resting on your vacations? Is it worth stress for it even when you spend time with your friends, relaxing by the sea? Stress is not necessary, for sure! It is important for you to relax by doing things you love, keeping in mind that our health is important, too.

So, you could follow some basic eating habits that will help you both having fun and keep your stomach happy.

Let's go check some tips!

  1. Consume 5 meals a day! The rule of 5 meals a day is very necessary for our body. Leaving your body without food for hours may lead to overeating; consume larger meals, with more calories and eat more than your body needs. Moreover, when you stop eating, the metabolic process slows down as our body tries to maintain reserves, considering starvation. So, consume breakfast, a midday snack, lunch, an afternoon snack, and dinner.
  2. Drink a lot of water! Especially on summer days, do not forget how valuable water is! After hours of walking under the sun or sunbathing, our body needs hydration. Even if 8 glasses of water would be an asset, you should listen to your body. Your organism knows better than everyone its needs. Water fills you with necessary trace elements that your organism needs.
  3. Search for restaurants and taverns that follow your eating habits! Before reaching your summer destination, find out which restaurants can serve the food you want. A place that can offer dishes with good fats, carbs, and protein would keep your body in balance.
  4. Eat more fish! How about avoiding meat for a little? Eat more fish and vegetables and reduce red meat consumption. Especially in Greece, we have wonderful fish dishes that are worth trying.
  5. Choose your drink! We know that cocktails are a “must” in summers, but why do not you try to drink beer or wine? Cocktails are so refreshing on hot summer days that you may lose control and drink a lot. That means that you will consume a lot of alcohol and sugar. Also remember, that you should drink a glass of water for each glass of alcohol.
  6. Walk or swim! Remember that exercise is very important for your circulatory system and your overall health. We know that you imagine laying on the beach and sunbathing, but you should also keep your body healthy.
  7. Eat a bit more dessert! It is important to enjoy your holidays and do not feel guilty about them. Holidays mean relaxation and carefree.

It is important to have a good time on your vacations without stress. If you force yourself to follow a program, then it can negatively affect your mood. So, you may follow some of the above.

So, what do you think?

5 tips to build the right salad!

by Greco Roots

Now is the right time to learn how to make tasty, nutritious, and low in calories salads. However, you do not have to worry, we do not mean just lettuce and cabbage. The secret is to create something yummy and low in calories, too. And, do not forget that a “smart” salad can be a really filling meal, lunch or dinner. So, follow our tips and select the ingredients of your liking. The point is, not to believe that you follow a diet programme.

We reveal our secrets for a delicious and nutritious salad. Are you ready to take notes?

  1. Do not use just one vegetable
    It is commonly known that salads are low in calories, while high in vitamins, minerals, and fibers. However, you do not have to stuck only to one vegetable. Try two or more vegetables, so you can combine a variety of vitamins and antioxidants. Each vegetable has a different nutritional value and that is essential for our lives. The number of fibers will help you fill up. At the same time, you can create a colourful plate that will be more attractive to you.
  2. Add protein
    Apart from the most commonly used protein in salads, which is definitely chicken, you can use eggs, tuna, cottage, or mushrooms. Of course, you can use legumes. Beans, lentils, chickpeas, peas are some of your options. This kind of salad definitely can be considered as a lunch meal due to the plethora of fibers and proteins legumes contain.
  3. Make a healthy dressing
    Make a variety of dressings by using some simple ingredients, such as mustard, honey, vinegar, yogurt, paprika, oregano, olive oil, garlic, avocado, lemon. Avoid high in fats ingredients.
  4. Add a fruit
    Have you ever tried a salad made of cherry tomato, feta cheese, mint, and watermelon? Rocket, spinach, and fig? If not, just try it! Apple, pear, plum, watermelon, fig, pomegranate are some options. Fruits contain fibers, minerals, and vitamins, while they add a sweet kick to your dish. As you increase the consumption of fiber, you fill up.
  5. Add leftovers
    Consider food waste! Use your leftovers in your salad and save cooking time, while learning not to throw away food.

    The nutritional value of legumes

    by Greco Roots

    The nutritional value of legumes

    Legumes are rich in vitamins, fiber, carbohydrates, proteins and therefore are considered as food of high nutritional value. In particular, the carbohydrates contained in legumes are slowly absorbed and are therefore classified as low glycemic index food. In fact, their content of vegetable protein reaches up to 20-25% and in combination with the folic acid they contain can partially replace animal protein. In addition, they are a good source of iron, phosphorus, potassium, calcium.

    Finally, the benefits of legumes seem to include good bowel function, cardioprotective action, blood sugar regulation, and perhaps, some anti-cancer action.

    Balsamic vinegar and its benefits

    by Greco Roots

    Balsamic vinegar and its benefits

    The main characteristic of balsamic vinegar is its dark color and intense taste. There is also white balsamic vinegar or apple balsamic vinegar, or other balsamic vinegar enriched with various flavours. 

    It is said that the Italians were the first to make balsamic vinegar. It is made of grape juice and not from wine, as the classic vinegar produced.

    The nutritional value of balsamic vinegar is said to have several benefits for our body, such as: 

    • It helps lower cholesterol 
    • It helps regulate blood sugar 
    • It helps maintain good skin health 
    • It helps in weight loss 
    • It helps maintain low blood pressure