1. F OOD AND HEALTHY WAY OF LIFE

2. 5 BASICS OF HEALTHY WAY OF LIFE Healthy way of life - is this something abstract and unreachable nowadays? Of course not! Healthy way of life is absolutely real and not so difficult lifestyle habits to bring in life for everyone. Certainly, it is not possible for every person to make his lifestyle 100% ideally healthy, and this is not required in most cases.

3. H EALTHY WAY OF LIFE INCLUDES 5 KEY PARTS : 1. Daily regime that presupposes enough of sleeping hours, regular meals, proper time for work and relax. All parts of your life organically and significantly improve each other, when each of them is treated at right time and in proper manner.

4. 2. Healthy meal. A proper diet is not about limiting yourself, it is about harmony of properly selected foods especially for You.

5. 3. Being not addicted to bad habits - including in the list of bad habits oversleeping and overeating. If some of your habits are good for your mind, but at the same time are bad for your body - something should be revised in your lifestyle. Everything You do must bring harmoniously balanced benefits for your mind, soul and body.

7. 4. Keeping fit helps you to be in a good shape, to feel more energetic after working out, to get rid of stress. Today you have a great variety of methods that help to keep fit: morning exercises, gym, swimming pool, jogging, aerobics, yoga, fitness training. Again, the right criteria to choose the proper solution from these option for You: You should like it, both physically and mentally. If not - try something else.

9. 5. Good mood. It is very important to be in a good form physically and mentally - a positive mood is not just good emotions. Joy and good mood are very powerful cleaning and healing energy for your mind, body and soul. That's why real and sincere joy may dramatically strengthen any curing process. And very often - to replace it fully.

10. F OOD AND MEALS In our country daily meals usually start with breakfast, which consists of something to drink such as tea with sugar and lemon, cold or warm milk or a cocoa. Most people breakfast on several slices of bread, rolls or buns and butter, processed or natural cheese, eggs, ham, salami, jam and so on. We can also have something sweet. Quite a lot of people eat cereal or cornflakes with ingredients like yoghurt, chocolate, stewed fruit, walnuts, hazelnuts and so on. We must always remember that breakfast must be healthy, light and easily digestible.

12. Around noon it is lunchtime. Most people take their meals at the school canteen, or local canteen, but some people prefer going to a restaurant. The main dish can be either sweet such as fruit dumplings or pancakes with jam and cream. Or we can have some meat (beef, pork, veal, mutton, lamb) with some vegetables such as potatoes, chips, rice, Czech dumplings, pasta or bread. More healthy fish and poultry are slowly replacing beef and pork. It’s healthy to drink at least one glass of mineral water, juice, tea or beer, after each meal. Scientists recommend drinking at least two litres of water per a day.

14. At six or seven in the evening comes time for dinner. At this time the entire family is usually together. We often prepare warm dishes. On some occasions we even go out to restaurants. There we can choose from a menu of various dishes. Roast pork with sauerkraut and dumplings, chicken with rice, fried pork chops with mashed potatoes, filet of fish with potato salad, roasted sirloin beef in cream sauce and Czech dumplings. For variety we can order a vegetable salad prepared from tomatoes or cucumbers, stewed fruits or a dessert.