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Dietitian, Georgia Pandelios, shares her top tips on meal planning like a pro

By Georgia Pandelios, Accredited Practising Dietitian and Owner at Nutrition Prescription.

Meal planning is a great way to get organised both in your kitchen and in your life. This is especially important for those of you with little time, or a health and weight goal but have difficulty staying on track. Starting any diet or meal plan can get overwhelming, particularly if you haven’t done it before or if you are only just starting to take control of your diet, shopping and meals. Using a meal planner can take a lot of that anxiety away by setting yourself up for a great food week.

I highly recommend using a seven day meal planner. You don’t need anything fancy, you can even make one yourself for each day of the week with a section for each breakfast, lunch, dinner and snack. Alternatively, you can download one for free from www.nutritionprescription.com.au/freebies.

To get started, you will need to first set a regular and regimented shopping day. This should be a day that allows you the time to shop and store (or even prep) your groceries. I recommend aiming for weekly shops.

Georgia recommends a regular and regimented shopping day.

Then you will need to plan out each of your meals and snacks for each day of the week. If you plan to have leftovers, a birthday trapezi, are eating out or yiayia is bringing over her gemista, write it in – you will need to plan around these days. Aim for two to three breakfast options and 4-5 lunch / dinner options.

I highly recommend you make a short list of back up options, in case plans fall through. These should be quick and easy to make, using everyday household staples. For example, strapatsada (or kagiana, as it’s called where I’m from in Greece) is a perfect go to. All you need is extra virgin olive oil, eggs and a can of tinned tomatoes, with a slice or two of toast to serve (optional, add feta).

Once the planning of meals is done, do an inventory check of your fridge, freezer and pantry to make sure you have what you need. Make a shopping list of what is missing.

Lastly, go shopping. If you are time poor or don’t enjoy shopping – use technology to your advantage. Opt for an online shop with click and collect or have your groceries delivered.

READ MORE: Dietitian, Georgia Pandelios, shares her top eight tips for shedding those COVID curves.

Meal prepping can be quick and easy.

If you really want to set yourself up for an easy week, take the extra step and meal prep some of your cooking ingredients and portion out your snacks. This will help you make sure that you follow through on the meal plan you have created.

If you need help with your diet and lifestyle, contact Nutrition Prescription for a nutrition assessment with tailored nutrition recommendations. You can book through www.nutritionprescription.com.au or email info@nutritionprescription.com.au.

Nutrition Prescription, founded by leading maternal and foetal health fertility dietitian and nutritionist, Georgia Pandelios, aims to offer nutrition consultations specially designed for the whole family – from infants to adults and elderly, through to highly specialised fertility-pregnancy, paediatric and food reaction services. They can assist with all your nutrition needs, including complex and chronic conditions – in English, Greek or Portuguese.

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Disclaimer: The information in this article is generalised and is not intended to replace medical or dietetic advice, nor directly manage any medical conditions. For personalised advice, please speak with your doctor or contact us via info@nutritionprescription.com.au to make an appointment with one of our Dietitians.

Nafplio listed among the ‘Most Welcoming Cities on Earth’ for 2022

The Greek city of Nafplio has been named as one of the ’10 Most Welcoming Cities on Earth for 2022′ by Booking.com.

Nafplio ranked fourth on the list for its “charm and beauty,” as well as its proximity to Athens. It was beaten by the Italian city of Matera in first place, followed by Bled in Slovenia and Taitung City in Taiwan.

In a description of the city, the Booking.com website says Nafplio is “a relatively unknown gem” that everyone should visit.

READ MORE: Gill Tomlinson on how her art connects Greek diaspora to their homeland.

Nafplio street.

“Nafplio is a great choice for those looking to avoid the throngs of foreign tourists during the summer months, and offers plenty of stunning architecture and historical sites to explore,” it says on the website.

The international travel platform released its list with the aim of inspiring travellers who seek something truly special for their future travels: from off-the-radar island escapes, historic cities and architectural marvels to pristine mountain getaways.

The list’s 10 destinations have all been selected for consistently providing outstanding hospitality, as evidenced by more than 232 million verified reviews from real Booking.com travellers.

Source: news.gtp.gr.

Casa Katana: Greek architects design underground house on Cretan coast

KRAK Architects has conceptualised an angular underground house on the south coast of Crete with semi-open living spaces and an infinity pool that looks out to the Libyan sea.

The conceptual house, named Casa Katana, has been described as a “unique leisure residence” and was designed to mimic surrounding rock formations.

Speaking to Dezeen, KRAK Architects’ founder, Konstantinos Stathopoulos, said one of his main concerns when designing the residence was ensuring its visual impact on the site was minimal.

Casa Katana. Photo: Dezeen.

“The underground residences seem to fulfil the need for integration to the natural surroundings in a much better way,” Mr Stathopoulos explained.

KRAK Architects envisages that Casa Katana would be constructed from concrete, and will comprise of an open plan living-dining area and four large bedrooms with ensuite bathrooms, alongside a large office, parking and storage spaces.

There are no current plans in place to build the conceptual home, but KRAK Architects said it is open for sale.

Source: Dezeen.

Andrew Demetriou to pay $360,000 in settlement claims after Acquire Learning collapse

Former AFL boss, Andrew Demetriou, will pay $360,000 to settle claims against him totalling nearly $45 million over the collapse of vocational education group, Acquire Learning.

The Age reports that the payment is part of a $5.1 million settlement between the former leadership and shareholders of Acquire Learning and liquidators to the group.

Acquire was a significant player in the vocational education sector, but the group collapsed in 2017 following a government crackdown on the sector.

Acquire’s collapse left it owing its creditors, including the federal government, $147 million and stranded tens of thousands of students attending its colleges.

Acquire’s former Managing Director, John Wall (left), and Andrew Demetriou in 2015. Photo: news.com.au.

READ MORE: Crown Resorts director, Andrew Demetriou, denies dishonesty at casino inquiry.

Mr Demetriou was a shareholder in the group and the $360,000 settlement with liquidators from Cor Cordis relates to the repayment of shareholder loans taken out by his private company Katia. 

As part of the settlement, The Age reports that Cor Cordis has agreed not to pursue a separate claim against Katia for $753,826.

Mr Demetriou will have six months to pay the settlement claims. He declined to comment when contacted by The Age and Sydney Morning Herald on Tuesday.

READ MORE: Crown Resorts director Andrew Demetriou resigns from board.

Source: The Age.

Registration now open for the ‘Certificate of Attainment in Greek language’ exams

The examinations for the Certificate of Attainment in Greek language 2022 will take place in May this year at Macquarie University in Sydney.

Macquarie University is the newly certified examination centre (61006) by the Centre for Greek Language (CGL).

The registration period to take part in the exams is now open and ends March 20, 2022.

Exam Details:

Registering steps:

Step 1: Check language levels and exam dates.
Step 2: Pay online the exam registration fee equivalent to the candidate’s exam language level: https://payments.mq.edu.au/onestopweb/GREEKEXAM.
Step 3: Complete the online candidate application form, ensuring the name you enter matches the identity documents of the candidate: http://www.greek-language.gr/certification/application/index.html

Free online Greek Language exams’ sessions:

Macquarie University organises free online seminars to support teachers and students, in view of the Greek Language Certification exams by experienced teachers from the Greek Language Center (GLC) in Thessaloniki, the Macquarie University’s Modern Greek Studies Program and Sydney schools.

The Certificate of Attainment in Greek is the only official state certification that confirms the knowledge of Greek as a foreign/second language at six levels, corresponding to the levels of the Common European Framework (CEFR). It is recognised by all member states of the European Union but also by NESA (New South Wales Education Standards Authority).

Plans for a Global Centre of Pontian Hellenism unveiled in Athens

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A Global Centre of Pontian Hellenism is set to be built on the site of the former airport at Elliniko in southern Athens, Ekathimerini reports.

The plans for the new centre were unveiled at an event held at the Mikis Theodorakis Cultural and Conference Centre on January 14.

Greece’s President, Katerina Sakellaropoulou, was present at the event and stressed how Pontian Greeks have successfully managed to maintain their culture despite their “tragic history that included persecution, slaughter and violent attempts at Islamisation.”

An artist’s impression of the main entrance to the Pontian Hellenism Center at Hellinikon. Photo: Pontian Greeks of Sourmena.

“Pontian Greeks who left their Asia Minor homes as refugees brought to Greece their drive and values, their loyalty to country, family, community and traditions, their hard work and tireless inventiveness,” Sakellaropoulou stressed.

The new ‘Hall for the Global Pontian Greeks of Sourmena’ is now set to showcase this culture proudly.

The Center will become the focal point of Pontian Greeks throughout the world.

Designed by Doxiadis Associates, it is expected to be completed in about three years and will house the local Pontian association, its library and the museum that is currently located in Sourmena Square. It will have also spaces for conferences and events.

This announcement comes as the Greek Ministry of Culture confirmed that it will dedicate 2022 to the 100th anniversary of the Asia Minor Catastrophe and to the promotion of the memory of the refugee communities, including the Pontian Greeks.

Source: Ekathimerini.

Weapon used in Thessaloniki knife attack that killed 19-year-old student found

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Greek Police have recovered a weapon they believe was used to kill a 19-year-old student early Tuesday morning in a district of Thessaloniki, northern Greece.

Ekathimerini reports that the murder weapon, a sickle, was discovered by locals a few meters away from the crime scene, next to a garbage bin.

According to initial reports, the victim, Alkis Kambanos, along with two friends, were intercepted and attacked on the street in Harilaou around 1 am by several people riding in two cars.

The scene of the crime.

The 19-year-old bled to death after being stabbed in the upper thigh. The other two are being treated for multiple injuries at the Papanikolaou Hospital.

According to reports, one of the attackers made a reference to a local soccer team before launching into the assault, leading investigators to believe the incident is linked to rival fan clubs.

Police sources believe at least 10 people were involved in the attack.

Greek Prime Minister, Kyriakos Mitsotakis, expressed his abhorrence of the teen’s murder during a conversation with MPs on the sidelines of a meeting with party officials in Thessaloniki on Tuesday.

Police are investigating.

Mitsotakis contacted Citizen Protection Minister, Takis Theodorikakos, asking him that priority be given to the investigation of the crime.

Kambanos was a first-year student at the School of Economics and Political Science of the Aristotle University of Thessaloniki.

The rector at the university, Nikos Papaioannou, has condemned the attack.

“Nineteen-year-old Alkis had his whole life ahead of him. He came to our university to make his dreams come true. Instead, he fell victim to blind fan violence. We are all devastated and we condemn in the most categorical way this heinous event,” Papaioannou said.

Ambassador Spyrou visits historic village named after Australian Major George Treloar

Australia’s Ambassador to Greece, Arthur Spyrou, paid a special visit on Tuesday to the Greek village of Thrylorio in Rodopi, Northern Greece, which has been named in honour of Ballarat-born Major George Devine Treloar.

The village has 600 residents and a strong Pontic Greek history, which Major George Treloar is tied to.

During 1922 – 1926, in his capacity as Commissioner for Refugees of the League of Nations in Northern Greece, Major George Treloar helped rescue and resettle thousands of Christian, including Pontic Greek, refugees from Asia Minor.

Major George Devine Treloar. Photo: Australian Embassy / Facebook.

His efforts to organise food, shelter, medical care and work assisted over 108,000 refugees. As a result, Major George Treloar is considered one of Australia’s most influential humanitarian figures.

To pay his respects to this legacy, Ambassador Spyrou visited Thrylorio and walked in the footsteps of Major George Treloar, as well as his two sons, David and John Treloar, who have visited the village in the past.

According to a Facebook post from the Australian Embassy in Greece, Ambassador Spyrou received a warm welcome when he arrived from the President of the village, Mr Giorgos Apostolidis, the President of the Cultural Association of Pontic Greeks, Ms Chrysa Mavridou, and members of the community.

Ambassador Spyrou offered the village a family heirloom, a handwoven tapestry, as a gift – a small token of the enduring friendship between Greece and Australia.

The Ambassador also visited the local church where he admired the precious relics of Thrylorio and learned about its history.

To conclude his visit, the Ambassador visited the Basketry Museum of the Roma where he learned about the traditional life of Thrylorians and the craft of basket-making. The museum was founded by Antonis Liapis and is the only one of its kind in Greece.

Bomb blasts target homes of journalist, unionist in Greece

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Two separate bomb explosions have targeted a journalist and a unionist in the Greek capital, according to local media.

Unidentified individuals detonated explosive devices on Tuesday morning outside the residences of Greek journalist, Dimitris Kambourakis, and the head of the country’s police union, Vasilis Doumas, the state-run news agency AMNA reported.

Security camera footage of the attack on the home of Kambourakis shows a hooded and masked figure placing an explosive device made of small cooking gas canisters outside his apartment building in the quiet southern suburb of Argyroupoli at about 2:30am local time.

The house of Greek journalist, Dimitris Kambourakis, was bombed.

“I was asleep when I heard a crack and a bang. I went outside and the entire door was on fire. One of the canisters had not exploded,” Kambrouakis told Skai television.

At about the same time, a similar homemade bomb went off in the central Athens district of Kypseli, outside the home of Doumas.

A screen shot from the CCTV footage taken outside the home of Dimitris Kambourakis shows a hooded figure placing the makeshift bomb in front of the door. Credit: Skai TV.

In a statement to the news website Kathimerini.gr, Doumas said he believed the assailant or assailants targeted him for his “opinions.”

The bomb explosions damaged the facades of buildings in both neighbourhoods.

Police have launched investigations into both incidents, AMNA said.

Source: Aljazeera.

Christopher Bouggas charged with murdering two men at Redfern boarding house

Christopher Bouggas, 41, has been charged with two counts of murder after the bodies of Steven Finlay, 52, and his partner Mitch Watson, 32, were found at the unit on Cleveland Street, Redfern, shortly before midnight on Saturday.

Detective Superintendent Rodney Hart said one of the victims was on the phone to triple zero whilst police were en route to the property for a welfare check.

He said it had been a difficult and confronting scene for officers and both the victims had suffered significant injuries.

The Redfern unit where the bodies of two men were found on Saturday night. Photo: Edwina Pickles.

Strike Force Menlow was quickly set up to investigate the incident, and Mr Bouggas was arrested at a Redfern unit on Cleveland St on Monday afternoon.

It is believed he was also a tenant of the boarding house.

Mr Bouggas was taken to Mascot police station and charged with two counts of murder. He did not appear in court on Tuesday afternoon when his matter was mentioned. He was formally refused bail and the case was adjourned to March 29.

Anyone with information that may assist police is asked to contact detectives at Mascot police station or call Crime Stoppers on 1800 333 000.

Source: The Sydney Morning Herald.