Seven Golden Rules to Healthy Eating and Living

S E V E N

G O L D E NR U L E S

to Healthy Eating and Living

BARBARA KARAFOKAS MSC.

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Barbara.x

Fruits are considered nature’s perfect foods with many positivequalities. They are natural, healthy, juicy with high watercontent similar to that of the human body.

Benefits of eating fruit:

* High water content* Vitamins A, C, some B’s, E in seeds* Minerals, calcium, magnesium, copper, manganese, little iron, other trace minerals* Low in calories, fat, salt* High in fiber* Cleansing, detoxifying, easy to digest* Low allergenic potential* Has cooling and calming action for the body and nervous system* Helpful in reducing body stress* Helps Strengthen our immune system

Golden Rule No. 1Eat a Fruit Meal a Day

Fresh fruit is best from a nutritional standpoint. Fresh frozen isnext, as the fruits lose very little of their nutrients, and thendried fruit.

Add in a fruit meal a day.

Fruit should be eaten on an empty stomach and preferably inthe morning.

The three main ways which you may eat fruit are:

1) Fruit Smoothie

2) Fruit Salad

3) Fruit pieces, whole. e.g. an apple, a banana.


Health Tip:

It is best to add some protein or fat to the fruit meal. This slowsdown blood sugar absorption, which ensures a healthier effecton the body.

E.G. RAW : Flax seeds, sesame seeds, sunflower seeds,pumpkin seeds, almonds, walnuts, hazelnuts, pistachios, atablespoon of goat’s or sheep’s yoghurt, tahini, flaxseed oil,coconut oil.

Health food shops have wonderful ‘Omega 3’ sprinkle mixeswhich may be added to fruit salads.


The Latin word for vegetables means “to enliven or animate”.

Most vegetables are very high in water and necessaryvitamins and minerals and low in fat and protein. A widevariety of vegetables are predominantly carbohydrate, withimportant fiber bulk.

Vitamins C and A, potassium, calcium, magnesium, and ironare the most commonly rich nutrients, along with some Bvitamins and other trace minerals.

The dark leafy greens, yellow or orange vegetables, such assquash and carrots, and red ones such as peppers are high inbetacarotene, which produces vitamin A in our body.

Golden Rule No. 2Eat a Fresh, Raw Salad Meal a Day

Many of the nutrients may be partially lost when cookingvegetables. Vitamin C and some minerals may dissolve in thewater, and the B vitamins may be destroyed by heat and alsolost in the water, yet overall, the basic nutrition and fiber willstill remain.

Health Tip:

To obtain the complete health benefits of vegetables, the bestway to eat most of them is in their raw form.

Lightly steaming them for about two minutes or until they turn avery bright green is also ideal. Quickly remove them from thehot water and serve immediately. To stop the cooking processyou may also rinse them in cold water and then consume themat a later time at your convenience.


Salad Meal Guidelines

1. Add in a fresh, raw salad meal a day.2. Salad should make up 4/5 of your plate. The remaining 1/5 is made up of toppings.

Below are some examples of toppings you may choose from:

Tuna, sardines, beans, chick peas, prawns, shrimps, mussels,goat’s cheeses, cottage cheese, raw nuts and seeds (e.g.almonds, walnuts, sunflower seeds, pine nuts), olives, capers,tahini, humus, avocado, boiled eggs, steamed vegetables (e.g.artichokes, green beans, sweet corn, boiled potato), sprouts.

These are just some suggestions, please feel free to use your imagination and createyour own, healthy delicious salad !


The World Health Organization estimates that 80 per cent ofthe earth’s population today depends on plants to treatcommon ailments.

A practical and easy way of incorporating herbs in your dailyroutine is by drinking them as teas, making infusions and usingtheir essential oils.

A simple way of preparing teas is to place the herb or herbs ina large 1 ½ liter thermos, pour boiling water over them, closethe thermos and let them steep for a minimum of twentyminutes. Drink the tea throughout the day.

You may even top up the thermos a second time or third time.It’s a wonderful way of keeping hydrated throughout the day.

Golden Rule No. 3 Use Herbs and Spices Daily

Quick Guide to Using Herbs.

As you will often see one herb is helpful for several conditions:

For indigestion / stomach ache – peppermint, caraway, dill,fennel, aniseed, lemon balm

Diuretics for weight loss / for the kidneys – celery seed, marshmallow, dandelion, golden rod, agrimony

For the liver – dandelion

For infections / colds – rose hip, comfrey, aniseed, sage


Diaphoretic for producing a sweat and reducing a fever – lime /linden, peppermint, elderflower, yarrow

Sleep inducing / calming the nerves – chamomile, hops, lime,orange blossom, passion flower

As a tonic – nettle, mint, ginseng, rosemary, blackberry,raspberry and strawberry leaf

Skin Disorders – golden rod


In today’s world, a typical diet of supermarket food falls wellshort of optimum nutrition. Yet paradoxically our need fornutrition is much higher in order to deal with the addedpollution we face every day.

Not surprisingly our health is suffering. We are suffering fromover 160 nutrient deficiency diseases. The conditions killing usnow in huge numbers are not viruses and bacteria, butpreventable degenerative conditions such as heart disease,cancer, Alzheimer’s, Parkinson’s disease and diabetes.

Wholefood Supplements — Your Health Insurance

Golden Rule No. 4Take a Wholefood Supplement

Every Day

There can be no substitute for healthy eating. Yet given ourpolluted and stress filled world it can be difficult, if notimpossible to get our full quota of nutrients in our diet. We canstill look to nature for supplements that are plant derived andfrom natural sources.

Finding a source of good quality supplements is essential.

It is best to avoid synthetic nutrients as they are isolatedcompounds such as vitamins and minerals produced in alaboratory.

Natural supplements may contain other beneficial nutrients notyet discovered; luckily our bodies know what they are for.


Every Day

Artificial additives and fillers can also be a problem.Supplements that are not labeled natural may also include coaltars, artificial colouring, preservatives, sugars and starch.

This means that like any consumer item, quality can come at aprice. Cheap products have lower nutrient levels and moreharmful fillers and additives. Good quality supplements maygive you expensive urine, but they also give you expensiveblood.

Investing in your health brings quality of life !


Every Day

Golden Rule No. 5Exercise !

Regular exercise can firm muscles, shed pounds, and add ahealthy glow to your complexion. Loving how you feel and howyou look are among the rewards.

Keeping to a regular program of exercise is a statement ofpersonal power. It says that you are in control of your own life,that you have endurance, strength, and flexibility.

Exercise doesn’t just promote an increase in physical fitness,people who exercise regularly can enjoy a range of secondarybenefits.

It improves sleep

Reduces headaches and improves concentration

Increases stamina, endorphins are released into the brain during exercise and those chemicals promote a sense of positiveness and happiness that will last for some time afterthe activity which also helps fight depression

Aids the assimilation, utilization, and elimination of foods,tones muscles including the heart.

Important for immunefunction. Regular activity increases thecirculation of nutrients and the cellular immune components.Muscle activity also circulates our lymph fluid.


Exercise, is a personal thing. You probably won’t like all formsof activity.

Choose activities according to your individual personality,physical capabilities and the time you have available.

Realistically tailoring your activity to your lifestyle is the bestway to ensure that you stick to your exercise regime.

Add in at least 30 minutes of aerobic exercise a day.

Walking Works Wonders ... A brisk walk is splendid exerciseand can be done almost anywhere !


12 Steps To Limit Your Exposure To Toxins.

1. Avoid Plastic.

2. Avoid processed foods, particularly those that contain highlyrefined ingredients.

3. Reduce or eliminate food additives, particularlypreservatives, artificial flavours, and artificial sweeteners.

4. Additives to avoid include the artificial colours, excesssugars, and salt, BHA and BHT, nitrites and sulfites.

5. A shopping guideline to follow is: “If you can’t pronounce it, don’t buy it.”

Golden Rule No. 6Limit Exposure to Toxins

6. Whenever possible buy and use organic foods, those thatare grown without chemical fertilizers and pesticides. 7. Avoid aluminium and Teflon cookware; use glass, Pyrex, ironor stainless steel.

8. Avoid using aerosols, artificial scents, and toilet colourings.Use herbs and naturally fragrant oils instead.

9. Use personal care products you can eat !

10. Research and invest in a water filter for your home.

11. Avoid tobacco smoke around you.

12. Detox your Body.

Golden Rule No. 6Limit Exposure to Toxins

Golden Rule No. 7Laughter, Relaxation & Other

Health Tips

Today was good. Today was fun. Tomorrow is anotherone. Dr. Seuss

Play : Quite simply ... take time out and have Some Fun !

Most of us experience some guilt when taking the time forourselves.

We continue to repeat negative and energy drainingmessages to ourselves, such as, “You’re wasting time !” or “Ishould be spending time with the children,” or “You should bedoing something more productive.”

They have come to us from parents, teachers or others, andare often hard to turn off.

Golden Rule No. 7Laughter, Relaxation & Other

Health Tips

Ihe best preventative medicine currently available is topamper and spoil yourself !

We all need to be good to ourselves.

Health and wellbeing includes this balancing act ofchallenge and nurturance.

Healthy Living Tips For Life !

• 7 – 8 hours of night time sleep, in a dark environment.• Take life lightly with humour• Laugh !• Don’t let the small stuff bother you• Let love and kind intentions dominate our lives• Sunbathe• Enjoy Nature

About Barbara

Barbara Karafokas was born and brought up in Zambia and now

lives on the beautiful Mediterranean island of Cyprus.

She has recently become a passionate triathlete, is a qualified

Holistic Nutritionist, a Health and Wellness Expert and counsels

athletes and sporty folk in sports nutrition.

Barbara brings a blend of skills to her practice and teaching. For

over fifteen years she has been committed to creating

awareness about the hidden dangers to health. She promotes

healthy eating, a healthy lifestyle combined with an authentic

Mediterranean diet, the raw food diet, wholefood supplements,

herbs, exercise, meditation, stress management advice and

other healthy lifestyle tips.

As a nutrition, health and wellness consultant she offers online

counseling. Her passion is to inspire and empower others to

create the life that they dream of, free from disease.

Barbara is also the author of ‘The Med Life Diet’ a beginner's

guide to creating healthy eating and healthy lifestyle habits &

attitudes for life !

(www.barbarakarafokas.com)

The Med Life Diet

Health & Medicine

Seven Golden Rules to Healthy Eating and Living