1. Have your breakfast, lunch and dinner every day at the same time. You should eat when you started feeling a slight healthy hunger, but avoid forced eating (for example, when you are sick).

2. Let your breakfast be light and nutritious. Avoid having heavy meals for breakfast and choose something like fruit mixtures, cereal with milk, vegetables, light sandwiches, and so on.

3. Avoid overeating and fast eating. Take your time and enjoy your meal. The experts say that those who chew every bite of food 20 times consume 67 fewer calories than those who don’t.

4. Enrich your diet with natural fiber. In other words, eat more of fruit, vegetables and grains, which help in improving metabolism, normalization of the function of your digestive system, and also stimulate detoxification and improve the function of your immune system.

5. Do not give up eating natural proteins. Meat and fish are the best sources of natural proteins.

6. Do not give up eating bread. It is enough to have just 1 slice of dark bread every day to provide your body with several important amino acids which your body can not synthesize in a natural way.

7. Drink a lot of water. Drinking 6-8 glasses of water every day will help you remain active during the day, have better skin, prevent risks of having cellulite, consume less calories and stimulate weight loss.

8. Choose one day a week and stick to eating only fruit and vegetables on that day. You can drink fresh squeezed fruit or vegetable juices, prepare fruit and vegetable mixes, as well as eat lots of raw carrots, apples, tomatoes, cucumbers, berries, and all other useful gifts of nature.

9. Always know your measure. Remember that the rules of healthy nutrition do not ban any meal or food which is well-cooked and consumed in small amounts. Your favorite cookies, chocolates, cakes, doughnuts, jams and honey - you can eat everything, but no more than 50-70 g a day.

In summer, we usually feel more tired and exhausted, more sensitive to various problems and stresses, so we need to support our mind and soul with some relaxing and calming down herbal remedies. That is why I recommend to everyone, whose job or daily activities are connected with stresses, to prepare and drink regularly a miraculous anti-stress herbal tea. Take 5 gr of dried lime-tree blossom, 5 gr Chamomile, 5 gr dried lavender flowers and 1 Cinnamon stick. Brew this mixture for 5-7 minutes and drink every evening before the bedtime. You’ll feel more relaxed and forget about your tension for long time.

If you want to charge yourself with great energy for a new day, in the morning you can try drinking a glass of juice squeezed from green apples mixed with several drops of lemon juice and 1-2 teaspoons of red juice of sugar-beet root. This mixture is extremely useful for our blood and has a perfect property to remove toxins from our body systems. By adding a stick of cinnamon you can make this drink very pleasant and refreshing, a perfect summer breakfast!

Summer is the best time for all of us to enjoy therapeutic properties of berries. Use your blender to make a mixture of 400-500 g of raspberry and 1 orange, then add 100-200 g of fresh low-fat yogurt or a little bit of cream to the mixture. Or, mix 300-400 g of apricot with 1-2 oranges, add several drops of lemon juice and a little of low-fat yogurt. These ideas will help you prepare a very easy and nourishing breakfast, which will not make you fee hungry again in 1 hour or so.

Finally, we all know that the mixtures of vegetable juices have been becoming more and more popular among modern people. You can use your blender to prepare fresh and natural drinks, like this one. Take 2 carrots (shredded), 3 tomatoes and 80-100 g lettuce, add 100 g water and mix the indregients. Or, you can use the most popular and the easiest vegetable juice recepie (cucumbers + celery + fennel), which is very good for the beginners and is easily tolerated. Always use a little of dried dill or peppermint leaves to give a good taste to vegetable juice mixes. Enjoy your summer days, and stay always healthy, happy and loved!

It is not as secret that carbonated drinks, coffee and even unsweetened fruit juices can not quench our thirst well. Some people prefer using tea (hot or cold), which has unique properties to stimulate blood flow and make us feel a little cooler. Specialists debate on the issue, what tea can be better to quench the thirst, black tea or green tea? However, the most of us usually prefer to quench the thirst with a glass of cold water. Undoubtedly, this is the fastest and the most beneficial way to compensate our lack of water in hot days. But what to do if it does not help and you still feel thirsty?

In such case, American specialists suggest adding a teaspoon of fresh lemon juice to a big glass of water. They are convinced that this beverage is the best and the most effective thirst quencher for all of us. Lemon juice is an excellent source of citric acid, which has a good property to stimulate our salivation. This way, our mouth will not be dry and we will not feel thirsty for longer time! Moreover, it is not necessary to drink this mixture too very cold, let it be just a little cool. This beverage is very effective in hot summer days, give it a try!

100 g of sunflower seeds can charge you with a great portion of energy (about 560 kcal). This amount of seeds has 49 g vegetable fat (including monounsaturated, polyunsaturated and saturated fats), 22 g proteins, 10.5 g of dietary fiber and 2.5 g sugar. The nutrients and useful minerals containing in sunflower seeds include potassium, phosphorus, magnesium, calcium, iron, zinc, sodium, manganese, Vitamins E and C, thiamine, riboflavin, niacin, folate, pantothenic acid and many more.

Sunflower seeds can provide our body with a great dose of Vitamin E, a natural antioxidant with significant anti-inflammatory, anti-aging and anti-cancerous effects. Another very important heath benefit of sunflower seeds is lowering cholesterol levels in our veins and arteries. According to the findings of the research published the American Chemical Society’s Journal of Agricultural and Food Chemistry, sunflower seeds contain great amounts of phytosterols, natural chemicals which can reduce bad cholesterol level and improve the function of our heart.

Besides, the experts underline that sunflower seeds, 100 g of which contain 120 mg of calcium, are a perfect natural source of this mineral necessary for bone strengthening and reconstruction. Sunflower seeds can provide our body with good amount of fiber essential for our good digestive health. Magnesium is among the key minerals which has positive effects on the function of our nerve and muscular systems. Finally, sunflower seeds are considered to be an excellent addition to almost every possible dish, especially salads, stewed vegetables, breads, and even fruit desserts. Add a palmful of sunflower seeds, this unique natural source of vitamins and energy, to your healthy diet and you’ll remain active and healthy for many years.

It is a common knowledge that those who are severely overweight or underweight have highly increased risks of premature death, as well as the risks of having many serious health problems. However, according to one of the researchers, DavidFeeny at the Kaiser Permanente Center for Health Research, it is a brand new idea in modern scientific world that slightly overweight people actually can have longer life than the people of a healthy weight. At the same time, the experts claim that our weight is just only one of many key factors for a good health.

During this 12-year-long research the specialists experimented and tried to find the relationships between BMI and death among more than 11,000 participants from Canada. The scientists found out that obese people were 36% more likely to die, as well as about 70% underweight people were. At the same time, slightly overweight individuals were 17% less likely to die. Therefore, the relative risk of dying for slightly obese and the people of a normal weight are considered to be approximately the same.

David Feeny comments on the findings of the study as the following: “I would not interpret our results as suggesting that if you are normal you should gain weight and get into the overweight category.” His colleague, Professor Mark Kaplan of Community Health at Portland State University, adds: “Our study only looked at mortality, not at quality of life. There are many negative health consequences associated with obesity, including high blood pressure, high cholesterol, and diabetes.”

The findings of this research are similar to the ones of a study carried out by a group of Japanese scientists. The experts from Tokyo claim that the people over 40 who have a few extra pounds generally live 5-6 years longer than their slim peers. The Japanese scientists found out that men with BMI<18,5 usually die in the age of 75 and the women with the same BMI usually die in the age of 82. However, those who are sightly overweight can reach the age of 82 (for men) and 88 (for women).

Sea Kelp is the richest natural source of such element as iodine essential for normal function of our thyroid gland. Therefore, Sea Kelp products are the best for lowering the risks of iodine deficiency and all related diseases. Iodine is also vital for maintaining normal metabolism in our body. That is why in many countries Sea Kelp supplements are promoted as effective weight regulation products. Regular consumption of Sea Kelp can assist in fixing various digestion problems, relieve constipation and indigestion, as well as help us cope with the effects of stresses, depression, irritability and lack of energy.

Other numerous therapeutic effects of Sea Kelp include:

• satisfying our daily needs in iodine and natural fiber necessary for normal function of our nerve system and normal mental activities.
• iodine improves protein digestion and digestion of such minerals as phosphorus, calcium and iron; also, iodine stimulates the activity of some enzymes.
• improved digestion and metabolism.
• normalization of blood pressure, improving the levels of cholesterol, blood sugar and triglycerides in our blood.
• improved function of our immune system and thyroid gland.
• improved mental abilities and concentration.
• anti-inflammatory and anti-viral properties.
• lowered risks of atherosclerosis.
• moisturized and improved skin.
• lowered risks of sexual dysfunction in men and women.

Minimum daily dose of Sea Kelp is 5-8 g. If you want to try this miraculous seafood, you can prepare a salad with Sea Kelp. Take 100 g of shredded celery root, 80 g shredded carrot and 50 g Sea Kelp, mix in a small salad bowl, add some fennel and dress your salad with a bit of lemon juice and/or vegetable oil. Remember that the people who suffer from such problems as gastritis, enteritis, nephritis and neurosis, problems with pancreas, and especially pregnant and breastfeeding women should avoid using Sea Kelp products. Please, consult your doctor or a health care specialist before starting a Sea Kelp therapy.

A research leaded by these two specialists showed that eating a good nutritious breakfast in the morning helps to boost our resistibility to stresses and improve our mental functioning during the day. Professor Byron underlines that skipping breakfast or eating a poor one “..leads to substantially heightened stress levels and given the understanding of the role of stress in the deterioration of thinking, problem solving, focus, concentration and behaviour, has profound implications for everyone, adults and children alike.”

The experts reported that 59% of the people who were given a healthy and nutritious breakfast demonstrated increased performance and improvements when completing various mental agility and numerical reasoning tests. Byron and Ursell are convinced that having a good breakfast is the way to “…improve our daily functioning and general performance by ensuring that we have a wholegrain start to the day.” The specialists also point on the importance of developing a habit of having regular healthy breakfasts in children since their early ages. In particular, Byron and Ursell warn young moms against skipping breakfasts and becoming bad role models for their infants. The nutritionists recommend making time for having daily family breakfasts as a very favorable environment for child’s development.

A study leaded by Professor Silvia Bisti of the ARC Centre of Excellence in Vision Science at University of L’Aquila, Italy, has found scientific evidence of the fact that saffron has very strong effects on the gene that controls the formation and normal performance of our eye vision cells, as well as can protect those cells from possible damage. That is why the scientists came up with the idea that using special dietary supplements with saffron extracts can assist in preventing loss of eyesight, especially in aged people.

During an experiment in the framework of this study, the specialists observed how saffron protected the eyes of the mice exposed to very bright light. Another experiment carried out by this group of Italian specialists resulted in proving that saffron has properties to change the course and possibly even reverse some genetic diseases of the eye. “Saffron is not simply an anti-oxidant. It seems to possess a number of other properties which are protective to vision,” Prof. Bisti commented on the results of her recent scientific work. It is also very important that, according to Professor Bisti, saffron can be used by almost everyone since it is a very safe and harmless herbal remedy.

I have to add that saffron is actually an effective natural treatment for many diseases and ailments. It can relieve various pains, improve our digestive system and even help to get rid of depression. In addition, saffron can ease PMS symptoms, such as fatigue, boating, cramps, etc. Every three of four women, who participated in the research and were given saffron capsules, reported about a 50% reduction of their PMS symptoms. Finally, this miraculous herbal remedy stimulates serotonin production in our brain. Therefore, use saffron regularly, and live a happier life!

• Parsley can boost our courage. In Ancient Rome, gladiators used to eat some parsley before starting their deadly fight. Parsley supposed to increase our courage at least twice. This useful herbal remedy contains lots of Vitamin C and a chemical substance apiol (or parsley camphor), a little toxic essential oil.
• Tomatoes can improve our determination and help us to relax. That is why in some cultures tomatoes are also called “apples of love”. The element 5-hydroxytryptamine which can be found in tomatoes in great amounts, has the effects on our brain similar to the effects of serotonin.
• Paprika and chili pepper can make us feel happier. This chemical process is a little complicated: capsaicin, a chemical substance which can be found in chili, and an alkaloid piperine in paprika make us feel fire in our mouth. As a reaction on such ‘fake’ pain, our brain starts producing opiate, which can stimulate a feeling of happiness and satisfaction.
• Onions are known natural remedy to lower body temperature and calm down a headache. It is a natural aspirine which works in any situations.
• Cinnamon can stimulate our sexual desire and increase pleasure. In Ancient Egypt, special baking with cinnamon was used as an aphrodisiac.
• Bananas can help us to go out of depression. These deicious natural remedies are a perfect source of harman alkaloids based on mescaline, one of the oldest known psychodelics making people feel happy. If you are troubled and unhappy, eat bananas!
• Butter helps to improve the function of our nerve system and strengthen the bones, according to the nutritionists at the Physicians Committee for Responsible Medicine.
• Cheese can boost our good mood since it contains tyramine, phenylethylamine and other amphetamines, which have the effects on our brain similar to the ones of chocolate.

Certainly, fresh juices have the same vitamins, nutrients and fructose that can be found in the fruit and vegetables they are made from. However, the main advantage of using fresh juices is the ability of our body to digest fresh juices much faster (withing 15-20 minutes), whereas sometimes it can take up to several hours to digest some vegetables. That is why fresh juices are recommended to those who are on diet. Fresh juices can fill your stomach and create an illusion of being full. Besides, they improve peristalsis of your digestive tract.

At the same time, you should not forget about the benefits of eating fresh fruit and vegetables. First of all, they contain lots of fiber which can not be found in fresh juices in necessary amounts. Natural fiber is absolutely essential to good digestion and supporting the function of your bowels. In addition, when we eat fruit and vegetables, our body produces good amounts of saliva, which helps to lower negative effects of acids on our teeth. Therefore, the best solution is eating lots of fruit and vegetables in conjunction with drinking fresh juices.

More tips for those who like drinking fresh juices:

• Drinking fresh fruit and vegetable juices on a regular basis assists in maintaining proper metabolism in our body.
• Fresh juices have as many calories as the fruit or vegetables used for squeezing the juice.
• You should eat something after drinking verjuices or the juices made of acidic fruit (cherries, oranges, lemon, rhubarb, etc.). Such juices contain organic acids which can damage your stomach. That is why it is recommended to eat a slice of tomato or cucumber after drinking acidic juices.
• Choose the juices made from the fruit or vegetables cultivated in your climatic region. As a rule, your body can digest such juices more effectively.
• The majority of fresh juices encourage hunger, since they stimulate enzyme production in your body. Therefore, your should drink fresh juices 15-20 minutes before your mealtime.
• If you have some serious health problems like peptic ulcer, diabetes, pancreatic exacerbation, irritated bowels syndrome and so on, you should be careful with using such fresh juices as carrot, orange, lemon, lime, cranberry, pomegranate, grapefruit, grape, beetroot juices. Some of these juices are too acidic, some are toxic. Before starting fresh juice therapy, discuss your health concerns with your doctor or a health care specialist.