The key to long-term health and weight loss success is to follow some key steps and create new habits. It can be as simple as that !

1. S E V E N
G O L D E N
R U L E S
to Healthy Eating and Living
BARBARA KARAFOKAS MSC.

2. Thank­you so much for subscribing to my free newsletter. In
return I would like to give you my e­book "Seven Golden Rules
to Healthy Eating and Living."
You can look forward to more great information on healthy
eating, living, natural health and beauty tips, healthy recipes
and inspirational quotes.
Occasionally, I'll send you additional reports, announcements
and news, but only if it's something that I think you really
should know about.
If you ever want to change your subscription, there are
instructions at the bottom of each message we send.
I wish you incredible health and vitality,
Barbara.
­x­

3. Fruits are considered nature’s perfect foods with many positive
qualities. They are natural, healthy, juicy with high water
content 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. 1
Eat a Fruit Meal a Day

4. Fresh fruit is best from a nutritional standpoint. Fresh frozen is
next, as the fruits lose very little of their nutrients, and then
dried fruit.
Add in a fruit meal a day.
Fruit should be eaten on an empty stomach and preferably in
the 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.
Golden Rule No. 1
Eat a Fruit Meal a Day

5. Health Tip:
It is best to add some protein or fat to the fruit meal. This slows
down blood sugar absorption, which ensures a healthier effect
on the body.
E.G. RAW : Flax seeds, sesame seeds, sunflower seeds,
pumpkin seeds, almonds, walnuts, hazelnuts, pistachios, a
tablespoon of goat’s or sheep’s yoghurt, tahini, flaxseed oil,
coconut oil.
Health food shops have wonderful ‘Omega 3’ sprinkle mixes
which may be added to fruit salads.
Golden Rule No. 1
Eat a Fruit Meal a Day

6. The Latin word for vegetables means “to enliven or animate”.
Most vegetables are very high in water and necessary
vitamins and minerals and low in fat and protein. A wide
variety of vegetables are predominantly carbohydrate, with
important fiber bulk.
Vitamins C and A, potassium, calcium, magnesium, and iron
are the most commonly rich nutrients, along with some B
vitamins and other trace minerals.
The dark leafy greens, yellow or orange vegetables, such as
squash and carrots, and red ones such as peppers are high in
beta­carotene, which produces vitamin A in our body.
Golden Rule No. 2
Eat a Fresh, Raw Salad Meal a Day

7. Many of the nutrients may be partially lost when cooking
vegetables. Vitamin C and some minerals may dissolve in the
water, and the B vitamins may be destroyed by heat and also
lost in the water, yet overall, the basic nutrition and fiber will
still remain.
Health Tip:
To obtain the complete health benefits of vegetables, the best
way to eat most of them is in their raw form.
Lightly steaming them for about two minutes or until they turn a
very bright green is also ideal. Quickly remove them from the
hot water and serve immediately. To stop the cooking process
you may also rinse them in cold water and then consume them
at a later time at your convenience.
Golden Rule No. 2
Eat a Fresh, Raw Salad Meal a Day

8. 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 create
your own, healthy delicious salad !
Golden Rule No. 2
Eat a Fresh, Raw Salad Meal a Day

9. The World Health Organization estimates that 80 per cent of
the earth’s population today depends on plants to treat
common ailments.
A practical and easy way of incorporating herbs in your daily
routine is by drinking them as teas, making infusions and using
their essential oils.
A simple way of preparing teas is to place the herb or herbs in
a large 1 ½ liter thermos, pour boiling water over them, close
the thermos and let them steep for a minimum of twenty
minutes. 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

10. 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, marsh
mallow, dandelion, golden rod, agrimony
For the liver – dandelion
For infections / colds – rose hip, comfrey, aniseed, sage
Golden Rule No. 3
Use Herbs and Spices Daily

11. 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
Golden Rule No. 3
Use Herbs and Spices Daily

12. In today’s world, a typical diet of supermarket food falls well
short of optimum nutrition. Yet paradoxically our need for
nutrition is much higher in order to deal with the added
pollution we face every day.
Not surprisingly our health is suffering. We are suffering from
over 160 nutrient deficiency diseases. The conditions killing us
now in huge numbers are not viruses and bacteria, but
preventable degenerative conditions such as heart disease,
cancer, Alzheimer’s, Parkinson’s disease and diabetes.
Wholefood Supplements — Your Health Insurance
Golden Rule No. 4
Take a Wholefood Supplement
Every Day

13. There can be no substitute for healthy eating. Yet given our
polluted and stress filled world it can be difficult, if not
impossible to get our full quota of nutrients in our diet. We can
still look to nature for supplements that are plant derived and
from natural sources.
Finding a source of good quality supplements is essential.
It is best to avoid synthetic nutrients as they are isolated
compounds such as vitamins and minerals produced in a
laboratory.
Natural supplements may contain other beneficial nutrients not
yet discovered; luckily our bodies know what they are for.
Golden Rule No. 4
Take a Wholefood Supplement
Every Day

14. Artificial additives and fillers can also be a problem.
Supplements that are not labeled natural may also include coal
tars, artificial colouring, preservatives, sugars and starch.
This means that like any consumer item, quality can come at a
price. Cheap products have lower nutrient levels and more
harmful fillers and additives. Good quality supplements may
give you expensive urine, but they also give you expensive
blood.
Investing in your health brings quality of life !
Golden Rule No. 4
Take a Wholefood Supplement
Every Day

15. Golden Rule No. 5
Exercise !
Regular exercise can firm muscles, shed pounds, and add a
healthy glow to your complexion. Loving how you feel and how
you look are among the rewards.
Keeping to a regular program of exercise is a statement of
personal 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 secondary
benefits.

16. 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 after
the 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 the
circulation of nutrients and the cellular immune components.
Muscle activity also circulates our lymph fluid.
Golden Rule No. 5
Exercise !

17. Exercise, is a personal thing. You probably won’t like all forms
of 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 best
way 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 exercise
and can be done almost anywhere !
Golden Rule No. 5
Exercise !

18.
12 Steps To Limit Your Exposure To Toxins.
1. Avoid Plastic.
2. Avoid processed foods, particularly those that contain highly
refined ingredients.
3. Reduce or eliminate food additives, particularly
preservatives, artificial flavours, and artificial sweeteners.
4. Additives to avoid include the artificial colours, excess
sugars, 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. 6
Limit Exposure to Toxins

19. 6. Whenever possible buy and use organic foods, those that
are grown without chemical fertilizers and pesticides.
7. Avoid aluminium and Teflon cookware; use glass, Pyrex, iron
or 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. 6
Limit Exposure to Toxins

20. Golden Rule No. 7
Laughter, Relaxation & Other
Health Tips
Today was good. Today was fun. Tomorrow is another
one. ­ Dr. Seuss
Play : Quite simply ... take time out and have Some Fun !
Most of us experience some guilt when taking the time for
ourselves.
We continue to repeat negative and energy draining
messages to ourselves, such as, “You’re wasting time !” or “I
should be spending time with the children,” or “You should be
doing something more productive.”
They have come to us from parents, teachers or others, and
are often hard to turn off.

21. Golden Rule No. 7
Laughter, Relaxation & Other
Health Tips
Ihe best preventative medicine currently available is to
pamper and spoil yourself !
We all need to be good to ourselves.
Health and wellbeing includes this balancing act of
challenge 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

22. 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)

23. The Med Life Diet