10 tips on eating healthy during summer

1. Drink enough water! At least 2.5 litres per day. You can also drink unsweetened tea. Drink even if you're not thirsty.

2. Don't drink a lot fruit juices, because they have a lot of sugar in them.

3. Make sure you get enough fiber, salt, and fat, but don't go overboard with it.

4. Eat a lot of vitamin A (carrots, apricots, broccoli, spinach, etc.) and vitamin C (oranges, strawberries, bell peppers, potatoes, tomatoes, etc.).

5. Make sure you wash your hands regularly, that you take care of your hygiene and eat healty food.

6. Don't forget to wash your fruits and veggies.

7. Instead of ice-cream eat a sorbet which doesn't have as much fat.

8. Eat smaller portion 5 times a day. Eat lighter food, like fruits, veggies, etc.

9. Buy fresh veggies and fruits and be careful about expiration dates.

10. Don't eat when it's too hot. Eat when you're hungry!

xoxo Katja

10 things that help you relax

1. Take care of your plants. Working in the garden decreases chances of diabetes, cardiovascular disease and osteoporosis. Buy some room plants and take care of them if you cannot have them outside.

2. Breathe properly. Sit down, close your eyes, be still and breathe deeply. Put your hands on your stomach and breathe in 5-10 times. You can do this in the office or on the bus - whenever you feel tension.

3. Laugh. Laughing makes us breathe with full lungs which relaxes the body, and also increases formation of endorphin - hormone of happiness, which will make you feel nice and relaxed.

4. Stretch. Sit on the floor, stretch and spread your legs and breathe in while your arms are above your head. Slowly exhale and bring your upper body towards the floor. Stay in this position for a few seconds and repeat the exercise.

5. Listen to the music. Music is integral part of our lives and it impacts on our feelings. While you are doing chores listen to the music that you like - this way you will have more energy to work.

6. Be organized. Think again about your daily activities. Do you really have to do everything? Remove everything for which you do not have time and takes you too much time.

7. Eat according to the ''Zen way''. Some foods have a positive effect on your mood. Bananas have serotonin which gives you a sense of satisfaction.

8. Exercise. If you walk 40 minutes daily you will do  a lot for your body.

9. Get a massage. A massage improves your blood circulation and increases lung capacity, improves sleep quality and condition of your skin.

10. Regenerate. At night, the body regenerates all processes, so sleep is the best way to relax and feel better on a long term.

xoxo K.