NaturalCounselor Blog

The 4th of July is here and it is my responsibility to remind you some of my holistic health and nutrition tips and recipes so you can have a happy and healthy Independence Day weekend.

I. Don’t forget about Sun Damage and Sun Protection for your family and friends:

Tips on How to Protect Our Skin from Sun Damage Naturally

II. If you want your family and friends to stay healthy and happy, try to avoid foods that can make us easily sick:

Video Tip: 10 Super Foods that Make Us Super Sick

Video Tip: 10 Beverages That Can Make Us Super Sick

“Super Foods” to Avoid to Stay Super Healthy

Headache Triggers Might Be In Your Lunch

III. Try to incorporate more healthy Super Foods into your weekend menu:

Super Foods to Protect Our Skin from Sun Damage

Super Foods to Prevent Headaches and Migraines

Fiber Rich Foods to Keep Everyone Happy MP3 available

Go Red for Your Heart

Let Us Be Serotonin Smart to Feel Happier and Healthier

10 Reasons to Create Your Own Rainbow Salad

IV. Before going grocery shopping, read these tips on organic/non organic fruits and vegetables as well as sugar content in certain foods – especially if you have kids:

Why Strawberries, Peaches and Cherries Can Be dangerous for Our Health

Are Your Fruits and Vegetables Really Fresh

Sugar and Caloric Overload Foods

How to Read Labels and Find Hidden Sugar

Video Tip: Sugar Surprise – How Much Sugar Do You Think You Eat

V. To be relaxed and peaceful while your family, friends and kids try to make you feel crazy, don’t forget about stress relief tips and techniques you can start practicing right now:

What Sex, Garlic and Swearing Have in Common

Instant Mood Boosters MP3 with extra tips and laughs available

Video Tip: Three Instant Mood Boosters That Work

Instant Feel Good with Chocolate

Video Tip: Simple Exercise for Detox, Weight Loss and Better Sleep – Part I

Video Tip: Simple Exercise for Detox, Weight Loss and Better Sleep – Part II

Eight Tips on How to Get a Better Sleep

Video Tip: How to Fall Asleep Faster and Sleep Longer

Foot Massage for Weight Loss, Stress, Headaches, Constipation and Better Sleep

VI. Plan ahead and make your meals as healthy as possible.

- Start with a Healthy Breakfast:

Video tip: How to Make Fast and Nutritious Breakfast

Healthy Pancakes for the Whole Family

Healthy Breakfast to Feel and Look Fabulous

- Don’t forget about Healthy Snacks:

Video tip: Healthy Snacks for Energy, Weight Loss and Better Mood and Memory

4 Reasons to Eat Apples

One Extra Glass of Water to Drink and 500 Calories to Burn the Easy Way MP3 available

- Be Choice Smart Making Lunches and Dinners:

Healthy Recipes for a Picnic in the Park

Video Tip: Super Healthy and Easy Turmeric Dressing

Asparagus, Beets and Chicken Salads with Turmeric Dressing

Simple Detox with Cleansing Spices

Simple Detox with Cleansing Herbs

Detox Recipe: Kale with Cranberries and Sesame Seeds

Three Detox Recipes to Feel and Look Fabulous

Healthy Sweet Eats

Quick and Easy to Make Recipes to Beat Sugar Cravings

Healthy Recipes to Keep Our Skin Sun Damage Free

Heart Healing Recipes with Heart Healthy Foods

Lentils Recipes to Be in a Better Mood

Salmon and Avocado Recipes

Pain Relief Recipes for Headaches, Backache and Fibromyalgia

Beets Salads for Detox, Headaches, High Blood Pressure and Weight Loss

Bon Appetit and Happy and Healthy Independence Day!

Never forget to breathe, smile and be happy!

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Books I Recommend to Feel and Look Fabulous

Check the side bar on the right and click here for more options.

Summer is a perfect time to start taking care of our bones if we don’t want them to get weaker with age which might lead to hip fractures. To feel and look fabulous while getting older, we also have to prevent/reduce risk of osteoporosis. To prevent significant bone loss, we should eat more fruits and vegetables that are important for bone healing, bone building, collagen production, repairing tissues, bone loss, bone strength.

We need to incorporate certain foods into our diet to keep our bones healthy: prevent bone loss, make our bones stronger, or to heal the bones if they are already broken.

- Protein rich foods: fish, poultry, nuts, beans and lentils, dairy foods.

We need protein for collagen production which is very important for bone strength.

- Vitamin C rich foods: Asparagus, avocados, berries, broccoli, Brussels sprouts, cantaloupe, collards, dandelion greens, dulse, grapefruit, kale, lemons, mango, mustard greens, onions, oranges, papayas, parsley, green peas, sweet peppers, persimmons, pineapple, radishes, spinach, strawberries, Swiss chard, tomatoes.

Vitamin C helps make collagen which is very important for bone healing; it also boost immune system which helps recovery in general:

- Calcium rich foods: almonds, asparagus, beans, broccoli, bok choy, cabbage, collards, dandelion greens, dulse, figs, kale, kelp, oats, prunes, salmon, sardines, seafood, sesame seeds, yogurt / kefir.

Calcium helps prevent osteoporosis, reverse loss of bone Calcium.

- Vitamin D rich foods (helps to absorb Calcium): salmon, avocado, dandelion greens, sweet potato, sesame seeds; being in the sun.

- Silica rich foods: alfalfa, burdock root, cucumbers (skin), bell peppers, tomatoes, oats, radish, strawberries, cabbage, sunflower seeds.

Silica helps to absorb Calcium, repair tissues, strengthen bones.

- Vitamin K rich foods: leafy greens(kale, collard greens, swiss chard, spinach), Brussel sprouts, broccoli, parsley, romaine lettuce.

Vitamin K helps to regulate normal blood clotting function, speed up repairing collagen and bone tissues.

- Zink (helps to avoid bone loss) rich foods: artichoke, avocado, burdock root, blackberries, cacao nibs, cauliflower, collards, kidney beans, parsley, peaches, turnips, onions, almonds, pumpkin seeds, pecans, cashews, macadamia nuts, sesame seeds pine nuts, walnuts, sweet potato, squash, spinach, yogurt, fresh ginger root, sea vegetables (dulse, nori kelp).

Don’t forget that we also need some exercises to keep our bones healthy, Did you know that simply grocery shopping for 30 minutes helps you burn 70-80 calories, vacuuming, cooking, cleaning the house – about 110 calories? Even light exercises help us be healthy and keep our bones strong More on burning calories the easy way.

Let us be bone health smart, shall we?

If you feel that it is the right time to have your “ME” TIME to take care of yourself with one of my Holistic Health and Nutrition Programs or my unique and affordable eCoaching Program for Women, contact me and let us talk….

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles, Podcast and Video:

How to Drink One Extra Glass of Water and to Burn 500 Calories the Easy Way MP3 available

From Earth Diet to Every Day Diet One Step at a Time MP3 available

Video Tip: Super Foods That Make Us Super Sick

Are Your Fruits and Vegetables Really Fresh

Why Strawberries, Peaches and Cherries Can Be Dangerous for Our Health

Headache Triggers Might Be in Your Lunch

Video Tip: Healthy Snack for Energy, Weight Loss and Better Memory

4 reasons to Eat Apples

Video Tip: Super Healthy Turmeric Dressing

Super Foods to Protect Our Skin from Sun Damage

10 Reasons to Make Your Own Rainbow Salad

Books I Recommend to Feel and Look Fabulous

check the side bar on the right and click here for more options

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If we want to feel and look fabulous in Summer and I mean healthy, we need to learn not only how to protect our skin from sun damage and sunscreens full of chemicals/toxins (I talked about it in How to Protect Our Skin from Sun Damage Part I), but also how to help our body to deal with the damage occurred.

Unfortunately, most of us don’t realize that the ultraviolet rays do significant damage by forming free radicals in the skin cells which can lead to serious health problems - recent research indicates a strong link between free radicals and the risk of disease.

Fortunately, our bodies naturally produce some antioxidant compounds to neutralize free radicals before they can harm biological processes. But we also need a diet rich in antioxidants, because antioxidants such as vitamins A, C, E and D as well as selenium and omega-3 significantly reduce the inflammation and skin damage caused by sun.

Here are basic steps to protecting our skin in Summer:

1. Incorporate in our diet more Super Foods That Can Save Your Skin from Sun Damage = foods rich in antioxidants.

bright-colored fruits and vegetables, such as carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches, apricots, watermelon, berries to get more Vitamin A;

oranges, lime, kiwi, green peppers, broccoli, green leafy vegetables, berries, tomatoes to get more vitamin C;

walnuts, almonds, sunflower seeds, sesame seeds, green leafy vegetables, barley, millet to get more vitamin E;

incorporate more lycopene rich foods, such as cooked tomatoes, watermelon, papaya, apricots to protect our skin from sun damage;(I mentioned it in How to Safe Skin from Sun Damage-Part I )

Shellfish, oatmeal, barley, buckwheat, eggs, legumes, chicken and garlic to get more Selenium;

Wild salmon, walnuts, flax seed to get more Omega-3 fatty acids;

2. Have moderate sunshine -a healthy suntan (before 10:00am and after 5:00pm)-every day because this is the way we get easily vitamin D which is required for the absorption of calcium, necessary for protecting muscle weakness, important for preventing and treatment breast and colon cancer, and osteoporosis, necessary for normal function of thyroid and normal blood clotting. We also can find vitamin D in:

fish liver, dairy products, dandelion greens, oatmeal, salmon, sardines, sweet potatoes, tuna and vegetable oils.

3. As I mentioned in How to Safe Skin from Sun Damage – Part I, avoid eating carrots, celery, parsley, parsnips and limes before going to the beach-they might make – your skin very sensitive to the sun;

As for me, I always try to obtain antioxidants from whole foods instead of supplements and get a healthy suntan (very early in the morning) instead of using sunscreens full of chemicals to feel and look healthy.

A healthy life style and a healthy diet are the keys to a younger and healthier skin as well as to a younger and healthier You. Let us be Sun Smart, shall we?

If you feel that it is the right time to have your “ME” TIME to take care of yourself with one of my Holistic Health and Nutrition Programs or my unique and affordable eCoaching Program for Women, contact me and let us talk….

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles, Podcast and Video:

Healthy Recipes to Keep Our Skin Sun Damage Free

How to Protect Our Skin from Sun Damage – Part I

Why Strawberries, Peaches and Cherries Can Be Dangerous for Our Health

How You Can Reduce Your Risk of Cancer

10 Reasons to make Your Own Rainbow Salad

Spring Detox and Beauty Recipes

Detox, Weight Loss, Glowing Skin and Other Reasons to Eat Radishes

Video Tip: Super Simple Exercise for Detox, Weight Loss and Better Sleep Part I

Food Meditation as a Stress Relief Tool and Weight Loss Technique MP3 available

Fiber Rich Foods for Headaches, High Blood Pressure and Weight Loss MP3 available

Video Tip: Instant Beauty Remedies

Facial Meditation for Your Dry Skin

Books I Recommend to Feel and Look Fabulous

check the side bar on the right and click here for more books

Try to incorporate more green smoothies into your diet to feel and look fabulous. Some of the fruits and vegetables should be used only organic because of their high level of pesticides. So if you want to be healthier, check on which fruits and vegetables make the “dirty dozen” and

Why Strawberries, Celery, Peaches and Even Apples Can Be Dangerous for Our Health.

These three nutritious Green Smoothies are overload with:

-vitamins A and carotenoids, C, E to boost our immune system, prevent heart attack and different cancers, keep our skin and body look and feel young

- lycopene to protect our skin from sun damage, prevent certain cancers, lower blood pressure

- fiber to detox our system, lower blood pressure and cholesterol, get rid of constipation, lose weight, help with headaches and migraines;

- B-vitamins to deal with our moodiness

- Omega-3 fatty acids to reduce inflammation and keep our skin look young.

- Potassium –to keep our nervous system healthy as well as to boost metabolism of proteins and carbohydrates.

I. Green Smoothie with Berries

Ingredients:

1/2 cup raspberries (frozen or fresh)

½ cup blueberries

1 cup of apple juice

4 dates (pit removed) Handful of spinach

2-3 leaves of kale

Handful of parsley

2 tbsp sunflower seeds

Slice of fresh ginger

¼ tbsp Spirulina powder

Directions:

Blend everything until smooth in a blender or food processor and enjoy.

II. Green Smoothie with Apricots and Papaya

Ingredients:

1 cup carrot juice

1 cup apricots pitted

1 cup papaya sliced

1 tbsp sesame seeds

½ avocado

1 tbsp Spirulina powder or Blue Algae Powder

2 cups fresh herbs mix

handful of parsley

handful of dill

1 tsp dry nettle

1 banana

Directions:

Blend everything until smooth in a blender or food processor and enjoy. Always try to adjust to your taste.

III. Green Smoothie with Pear and Pineapple

1 cup pineapple juice

1 pear sliced

1 cup mango

1 cup pineapple

2 tbsp flax seeds

handful of parsley

3 cup collards or beet greens

1 kiwi

Directions:

Blend everything until smooth in a blender or food processor and enjoy. Always try to adjust to your taste.

Bon Appetit and

let us be green smoothie smart this summer, shall we?

If you feel that it is the right time to have your “ME” TIME to take care of yourself with one of my Holistic Health and Nutrition Programs or my unique and affordable eCoaching Program for Women, let me know and let us talk…

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles, Podcast and Video:

Why Strawberries, Peaches and Cherries can Be Dangerous for Our Health

Three Detox Recipes to Feel and Look Fabulous

Pain Relief Recipes for Headache, Backache and Fibromyalgia

10 Reasons to Create Your Own Rainbow Salad

Headache Triggers Might Be in Your Lunch

From Earth Diet to Every Day Diet One Step at a Time – MP3 available

Fiber Rich Foods for Migraines, High Blood Pressure and Weight Loss MP3 available

Video Tip: How to Make Fast and Nutritious Breakfast to Feel Fabulous All Day

Are Your Fruits and Vegetables Really Fresh

Heart Healing Recipes with Heart Healthy Foods

Video Tip: Healthy Snacks for Energy, Memory and Weight Loss

Books I Recommend to Feel and Look Fabulous

check the side bar from the right and click here for more books I recommend
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To look fabulous in Summer, we need to eat more lycopene rich foods, such as cooked tomatoes, apricots, pink grapefruit, papaya, water melon in order to protect our skin from sun damage.

New studies show that lycopene can block UV lights and there is a connection between lycopene and skin cancer. Our body doesn’t produce this antioxidant, so we need to incorporate more lycopene rich foods into our diet, to protect our skin, our bones and to prevent certain cancers.

Here are three healthy recipes to keep our skin sun damage free:

1. Grapefruit and Walnuts Salad

Ingredients:

2 medium grapefruits

1 avocado

1/2 cup chopped walnuts

juice of ½ lemon

1/2 cup Immunity Boosting Turmeric Dressing

Directions:

Peel grapefruits and section. Peel avocado and remove pit, cut into chunks. Place avocado and grapefruit into the bowl and gently toss. Drizzle lemon’s juice. Add nuts and drizzle with Turmeric dressing.

2. Spaghetti Sauce

Ingredients:

2 medium onions chopped

2 Portobello (or 1 cup shitake) mushrooms sliced

4 tomatoes chopped or 2 tbsp tomato paste (for paste you need 1/3 cup water)

2 clove garlic minced

2-3 tbsp olive oil

2 tbsp parsley, chopped

salt and fresh grounded pepper to taste

8 ounces spaghetti or angel hair pasta

Directions:

Sautee onions in olive oil for 10 min., add mushrooms and cook for 5-7 minutes. Add tomatoes (if you use tomato paste, add some water), parsley, salt and pepper.

Drain pasta. Toss with tomato sauce and serve.

3. Papaya Fruit Salad

This recipe is from my favorite book Eating for Beauty by David Wolfe:

Eating this fruit salad is a great way to begin the morning. The cinnamon contains the mineral chromium, a great blood sugar balancer, this fruit salad is loaded with enzymes to help stimulate elimination in the morning.

Ingredients:

1papaya

½ avocado

6 fresh figs

2 nectarines

½ tbsp Cinnamon

1 lemon juice

1 tbsp raw honey

Directions:

Chop all ingredients, mix and serve.

Bon Appetit!

If you feel that it is the right time to have your “ME” TIME to take care of yourself with one of my Holistic Health and Nutrition Programs including my unique and affordable eCoaching Program for Women, let me know and let us talk…

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles, Podcast, Video:

Video Tip: Detox Recipe: Super Healthy Turmeric Dressing

Six Tips On How to Protect Our Skin from Sun Damage – Part I

Heart Healthy Recipes with Heart Healing Foods

Video Tip: Healthy Snacks for Energy, Weight Loss and Better Sleep

Video Tip:How to Make 3-min.Nutritious Breakfast to Feel fabulous All Day

Food Meditation as a Stress Relief Tool and Weight Loss Technique MP3 available

Why Strawberries, Peaches and Cherries Can Be Dangerous for Our Skin

Spring Detox and Beauty Recipes

Sweet Eats Recipes to Beat Your Sugar Cravings

Go Red for Your Heart

Books I Recomend to Feel and Look Fabulous

check the side bar from the right and click here for more