e-book Leve para Férias (Light for the Holidays)
€10
This is not just another e-book about healthy eating. Nor is it a rigid plan or a list of rules that are hard to follow. It is a simple, realistic approach designed for a time when almost everything is out of routine: the holidays. (E-book in Portuguese.)
There is a deep-rooted idea that holidays mean losing control. We eat worse, sleep worse, the body suffers and, in the end, that uncomfortable feeling of excess and guilt sets in. And the same line comes back: “I’ll get back to my routine afterwards”. The problem is that this cycle solves nothing. It only postpones.
The truth is that the difficulty isn’t a lack of knowledge. It’s a lack of adaptation. It’s easy to eat a balanced diet at home, with time, structure and control. The challenge starts when that disappears. Without an equipped kitchen, without organisation and with quick options always available, that’s when most people lose their balance.
This e-book was born from exactly that scenario.
For four days, in a campervan, with a small stove, limited resources and little planning, it was possible to keep a simple, balanced and, above all, light diet. No obsession, no rigidity and no unnecessary effort. Just smart choices, practical combinations and a minimal structure that made all the difference.
The result wasn’t just eating “well”. It was feeling steady energy throughout the day, comfortable digestion, no bloating and a relaxed relationship with food. It was being able to truly enjoy the time, without feeling heavy or having your head full of excesses or compensations.
That is what this book shows you.
In these pages you’ll find 15 recipes designed to be made with minimal resources, a simple and efficient shopping list, practical strategies to get organised even without a kitchen and a method that helps you stay balanced without complications.
More than recipes, there is a logic. A model that organises decisions and makes choices easier, even outside your usual context. The SMART method, applied here to holidays, shows how small actions have a direct impact on how you feel: your energy, digestion, appetite and even how you enjoy your days.
It’s not about controlling everything. It’s about simplifying enough for the body to work well without effort.
This is not a guide to perfection. It’s a guide to adaptation.
Because health doesn’t go on pause when you go on holiday. It adjusts. And once you learn to do it simply, you no longer need to start over every time you come back.
One of the 15 recipes included
Pan-fried Brown Rice with Tuna and Egg
Ingredients (2 people)
160 g cooked brown rice
1 large tin of tuna in water (about 160 g drained)
2 eggs
1 tbsp extra virgin olive oil
Juice of ½ lemon (optional)
Salt and pepper to taste
Method
Heat the olive oil in a frying pan.
Add the brown rice and sauté for 2–3 minutes.
Add the drained tuna and mix well.
Crack the eggs straight into the pan and stir until cooked.
Season with salt, pepper and a little lemon juice.
Nutritional information (approx. per serving)
Protein: ~28 g
Carbohydrates: ~32 g
Fat: ~10 g
Energy: ~320 kcal
Key micronutrients
Vitamin B12 – found in tuna and eggs, essential for the nervous system and energy production.
Selenium – found in tuna, an important antioxidant that supports immune function.
Why this recipe works
This meal combines high-quality protein from tuna and eggs with complex carbohydrates from brown rice, making a balanced, filling dish. It provides sustained energy, supports muscle recovery and helps keep energy levels stable — a practical, nutritious option for holidays or an active lifestyle.
What my patients say
Essential reading for anyone who wants to understand menopause clearly and without taboos. SMART Menopausa balances science and practice really well, making complex topics accessible and useful in everyday life. Dr Rita Andrade explains what is happening in the female body and offers concrete strategies — from diet to lifestyle — that really make a difference. More than a guide, it is valuable support for living this stage with more energy, balance and confidence.
Ana Santos, 48
Excellent experience! After a short conversation with Dr Rita Andrade and answering a few simple questions, I received a fully personalised meal plan in just a few minutes — it exceeded my expectations for speed and efficiency.
The plan is clear, practical and easy to follow day to day, with guidance tailored to my needs and goals. You can tell real care went into adapting everything to my lifestyle, which makes all the difference in staying consistent.
Ricardo Gonçalves, 37
Leve para Férias e-book · €10
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