Τρίτη, 19 Ιουλίου 2016



20 minutes  

Your blood pressure, pulse rate and the temperature of your hands and feet have returned to normal

8 hours 


Remaining nicotine in your bloodstream has fallen to 6.25% of normal peak daily levels, a 93.75% reduction


12 hours


Your blood oxygen level has increased to normal. Carbon monoxide levels have dropped to normal.

24 hours


Anxieties have peaked in intensity and within two weeks should return to near pre-cessation levels.

48 hours


Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability will have peaked.
72 hours
Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine

5 - 8 days


The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.  

10 days 
The "average" ex-user is down to encountering  less than two crave episodes per day, each less than 3 minutes.

10 days to 2 weeks

Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in your gums and teeth are now similar to that of a non-user

2 to 4 weeks


Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician

2 weeks to 3 months


Your heart attack risk has started to drop. Your lung funcion is beginning to improve.

1 year

Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.

5 years 

Your risk of a subarachnoid hemorrhage has declined to 59% of your risk while still smoking. If a female ex-smoker, your risk of developing diabetes is now that of a non-smoker.

Πέμπτη, 14 Ιουλίου 2016


Many people are suffering from pains in knees and joints. In such cases we should visit our doctor and do some exersice. But there is a magic juice that helps us to fight  pain. 

Pineapple, carrots, celery, lemon. These are the ingredients. 

Pineapple contains enzymes that act as natural anti-inflammatories!   

Carrot juice also helps to reduce the physical pain.

Celery's consumption helps us to reduce inflammation as well as the joint pain. 

At the end lemon is rich in antioxidants that help body against free radicals.

6 carrots

3 celery stalks

1 cup pineapple

1/2 lemon 

Σάββατο, 2 Απριλίου 2016


According to Mayo Clinic decreased sun exposure has been associated with a drop in serotonin that can lead to sad. People are more sad during winter when the days are shorter. Sunlight can help people who suffer from nonseasonal depression, pregnant women with depression, people with anxiety related disorders and panic attacks.


5-15 min of sunligtht on your arms,hands and face twice a week is enough to enjoy the vitamin D- boosting benefits of sun. 

Do not be afraid of sun. Although excess sunlight can contribute to skin cancers, a moderate amount of sunlight has cancer preventive benefits. 


These cancers include:


colon cancer

Hodgkin's lymphoma

ovarian cancer

prostate cancer

pancreatic cancer


Κυριακή, 27 Μαρτίου 2016



Bananas supply proper carbohydrates necessary to raplace the muscle glycogen used.



High in potassium, bananas help the body's circulatory system deliver oxygen to the brain, helping maintain regular heartbeat and proper water balance.


3. PMS

Bananas contains vitamin B6 which regulates blood sugar levels and helps us in times of stress to suppress cranky moods.



Bananas are high in soluble fiber which helps stop constipation. Also helps to restore and maintain regular bowel function.



Bananas release a mood regulating substance called tryptophan which is converted to serotonin in brain and thus elevates mood and makes us happier.



Bananas contain vitamin B comlex and other minerals that lessen the eggects of nicotine withdrawal both physically and phychologically



Bananas are rich in iron too and can help individuals with anemia.



Potassium-packed fruit helps learning because it makes the pupils more alert. Students find that they have more power and do better exams when they eat bananas at breakfast and lunch.


Mary Pan, Clinical Biologist

Σάββατο, 19 Μαρτίου 2016

Τρίτη, 15 Μαρτίου 2016


6 benefits of planks 

1. Ιs an easy exercise undemanding which everyone can perform

2. Help us to get strong abs 


3. Increases calorie burning


4. Strengthens our back and helps to better posture Body tightens, strengthens the legs, makes perfect hand and lifted butt.


5. Improves balance and yield in sports

6. It is harmless exercise after it causes no damage to the body as long as you try to do it properly keeping tight abs and butt.

Κυριακή, 13 Μαρτίου 2016

Τρίτη, 23 Φεβρουαρίου 2016


Problem with cracked heels?

Not anymore! 

The solution is simple

Spread few drops of olive oil and doing massage in the area there is a problem.

Subsequently  wear cotton socks and left to act all night while you sleep. Morning our soles are more gently. Repeat for few days and your feet will be again beautiful and gentle.
Olive oil is a rich source of vitamin E, A, D, K which not only act as antioxidants but also healing and help our skin in depth.

Mary Pan, Clinical Biologist

Τρίτη, 16 Φεβρουαρίου 2016


Training with weights. Ideal exercise for a strong and well-shaped body. The benefits of this kind of exercise are the following:

burn fat 

enhance metabolism 

strengthen bones

 good for your heart

relieves joint pain 

improves mood 

 body becomes firmer

Women are afraid of exercising with weights and prefer aerobic because they think it would increase extremely their muscle mass. This is a myth because the hormones of women do not assist to increase the muscle mass at the same levels as men do. Testosterone is the basic hormone witch is nesessery for muscle mass. Τhe hormones of women is estrogen and progesterone, which plays a role in fluid retention and increase fat in the body.



Mary Pan, Clinical Biologist

Κυριακή, 14 Φεβρουαρίου 2016


All of us have a friend who eats everything and is still slim. Those people  almost never do a special diet. According to researches :

  • 29 % of them rarely measures their weight.

  • 42 %  going to gym at least 4 times per week.

  • 7 % is vegeterian, 35 % eating salad with every meal and 33 % don't drink alcohol.

  • At breakfast 51 % eating fruits and vegetables, 31 % eggs, 21 % eating nuts as snack during the day.

  • 61 % declare that their favorite meat is chicken. 

  • 80% is drinking at least 2lt of water per day.


So it's up to you to be slim! 


Mary Pan, Clinical Biologist

Παρασκευή, 12 Φεβρουαρίου 2016


 A medium avocado contains about 200 calories

9 mg of vitamin K (36% of the recommended daily consumption)  

7,3gr fiber, 

90 mg folic acid and  

12mg of vitamin C.

Αvocado is rich in monounsaturated fatty acids, which reduce LDL and improve HDL.  

Contains oleic acid and tocopherols, which inhibit the growth of prostate cancer cells 

Prevents breast cancer

Contributes to deterioration of the retina of the eye and cataracts.

Contains potassium, protects against cardiovascular diseases and  contributes to better blood pressure control. 

Avocados also have antioxidants which act protecting against oxidative shock and removing free radicals, slow aging.

Have vitamin B complex, which help to combat stress. Especially Vitamin B6 helps in alleviating premenstrual syndrome symptoms.


Mary Pan, Clinical Biologist

Τετάρτη, 10 Φεβρουαρίου 2016


1. Sugar is hiding everywhere in all snacks and all packaged foods. Causes a rapid rise in blood glucoseskin aging, fine lines on face, destroys the teeth and cause decay . Instead of a snack with sugar eat a fruit which is rich in antioxidants , vitamins , fiber . Sugar is highly addictive and is likened by many to hard drugs .

2. White flour increases very quickly the blood sugar level. Lacks vitamin B complex, magnesium, phosphorus, provides only starch and many calories . Low levels of vitamin B can cause sense of exhaustion, depresion, nervousness. The consumption leads to lipogenesis , increases the risk of heart attack because of fat , and calcium elimination in urine . Glucose competes the intake of vitamin C in cells. So we become very vulnerable to diseases. Capillaries become more fragile and this has a harmful effect on our health. 

3. Salt causes high blood presure. The increased intake leads to the development of degenerative diseases such as coronary heart disease and osteoporosis and this because the increased intake of sodium leads to increased excretion of calcium.

Therefore the only way to guard against all these is to prepare our meals by selecting  always fresh fruits and seasonal vegetables . We should  limit packaged food and prefer whole grain products so as to get  vitamins and fiber. 



Mary Pan, Clinical Biologist