• Nutrition
• healthy food

     The study out in BMC Medicine*, CIRCULATION*, thebmj* - suggests that eating hefty amounts of cereal fibers can help reduce the risk of death from a number of causes, including cancer and diabetes*, by almost 20%. Dietary fiber may reduce* the risk of death from cardiovascular, infectious, and respiratory diseases. Making fiber-rich food choices more often may provide significant health benefits (by NCBI).Study co-author Dr. Lu Qi, an associate professor of medicine at Harvard Medical School in Boston. - added that eating more grains may even help people lose weight* - work by lowering three things: food intake overall, levels of "bad" cholesterol, and inflammation. Whole grains are grains in their most unadulterated form, still containing the endosperm, bran, and germ – most of the plant's nutritional* value lies in the bran and germ.

Additional information about the content of vitamins and minerals, calories, combinations and more.

Used: forbes

• Nutrition

     This list is not considered as mandatory, and it is used more as a base. This is not a diet, but whatever diet you choice, first of all it is necessary to clean off your home from bad food* products. Minimum list of food products that I* think safety, that I use and that don’t bring harm if reasonable*  doses used. This project is also in common with the project "Basic menu." More information about the food: Vitamins, microelements in foods, site search, links.

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• Exercise

     Morning exercises - the first and most important step to an active, full, healthy life. Please read the system of exercises that will not only give you the energy for the whole day but also help to avoid discomfort associated with overexertion.

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• Nutrition
• healthy food

     A series of large studies*, clinical trial conducted in Spain*, found that nuts (!) - (allergen)*, makes life longer*, preventive cancer* or heart disease*. Nuts – natural*, safety (reasonable doses!) effective* energy for body*.
     Nuts – are rich in vitamin E, polyunsaturated fatty acids, trace elements (calcium, magnesium, potassium) and vitamins. In addition, they contain phytochemicals such as phenolic acids, phytosterols and polyphenols.
     The benefits of nuts:

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• unhealthy food

     Soda is an addiction — similar to tobacco, alcohol, or drugs. Also soda:

• raises a person’s blood pressure,
• have a negative effect on your brain function and thinking processes, increased risk of Alzheimer’s disease (The researchers*' conclusion: “ Artificially sweetened soft drink consumption was associated with a higher risk of stroke and dementia.” The research* had also uncovered a possible link of sweet sodas with higher stroke risk.),
• destroys your teeth,
• increase your risk of kidney disease and ultimately kidney failure,
• increased risk of diabetes, weight gain*,
• had shorter telomeres*  in immune cells, meaning their risk of dying sooner was higher.

     "The metabolic effects of sweetened drinks include rapid spikes in blood glucose [sugar] and insulin levels," lead researcher Dr. Nita Forouhi, of the University of Cambridge, in the United Kingdom said.(webmd)

Based: medicaldaily.com, forbes

• Exercise
• back
• neck

     After a long work sitting at a desk or at a computer, you feel the tension in the neck and shoulders. Consequently: headaches, excessive nervousness, eye fatigue. Evidence: aching pain in the area of necks, between the shoulder blades, headache. Overvoltage back muscles (sedentary work, the static position of the head inclined forward, with the use of handheld devices).
    What can be done:
   1) Lying on the non slippery surface, face up, by placing 2-4 tennis ball on the both spine's sides (not on the spine! ),using arms and legs slowly roll balls along the body.

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• recipe
• Nutrition

     This menu is not considered as mandatory or necessary, and it's not a diet because the diet, as we know, individual. This project - an attempt to create a simple set of nutrition for a busy person on weekdays, in which the balance shifted to a healthy, energy-intensive and useful way. This project is also in common with the project "Basic food."
     Food¹: the balance between time spent and money with one hand and their own health on the other. Although the food is the foundation of "the pyramid of needs", and the quality of food is the foundation of our health and well-being. Nutrition - one of the most (if not the most) important time of our everyday life. It is necessary to carry out a meaningful way, you need to set aside time for it, and it cannot combine with anything else. Introduction to the life of any diet, changes in habits requires a gradual, phased approach². More information about the food: Vitamins, microelements in foods, site search, links.

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• Exercise
• back

     Prolonged static postures (standing, sitting), carry some heavy, cold wind, during a weak muscular system, sedentary lifestyle, nervous life, all this is the cause of pain in the lower back. Basically, we do not do anything for the prevention of this disease, and even worse, when the pain comes, we trying to take away it by anything, that we see from TV advertising, by syringes with a hormonal anti-inflammatory drug, dealing a blow to the endocrine system. Yes, the pain temporarily (until next time) away, but the problem has not been solved.
     What can be done:
     The first group – stretching exercises.
1) Hanging on the crossbar straighten your arms completely relax.

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• Diet
• Clean
• Bowel
• Liver

   Cleaning the bowel
     The most effective way to clean the intestines - is colon-therapy. However, often clean (for example by enema) are may not only wash the old stool, which leads to permanent poisoning the body and lack of nutrients, but the good microflora too. Therefore, use it often - not recommended. Anyway, It would be better, first, prepare your body by “unloading diets”. When using colon-therapy by yourself, for enema recommend taking 1-1.2 liters of warm water. It is useful to add the juice of half or quarter of the lemon. Enter an enema while lying on left side of the body. The procedure is performed after the natural depletion.
     Note: possible contraindications, you should consult with your doctor.

   Cleaning the liver
     Just as for colon therapy, you must prepare the body by “unloading diets”, short-term fasting on the fresh apple juice base. The night before the procedure does the colon therapy (see above). Hall next day till evening, you can only consume the apple juice. The procedure begins by drinking 150 grams (7-8 spoons) of the previously prepared mixture of fresh olive oil and fresh lemon juice. Totally, for the first time procedure it is sufficient 300 gr. fresh olive oil, 300 gr. fresh lemon juice. The mixture should be warm. The procedure is carried out, lying on the right side of the body. For accelerating the liver, use a warm pad, applying it to a right side. Repeat consume the mixture every 15 minutes. After cleaning the liver, the next day, try not to overeat. And as usual, it is better to stick to a permanent healthy diet.
     Note: There may be a weakness, loss of consciousness, do not perform cleaning procedure alone. There are contraindications, you should consult with your doctor.