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Healthy Halloween Pumpkin Cookies – Yummm

Wednesday, July 1st, 2009

Halloween is the time when we have to remember that our kids are not the healthiest in the world and we must protect them from diabetes, obesity and heart disease which are are on the rise among children.

So, I would like to share with you this Healthy Recipe I found at www.foodnetwork.com

Why is it healthy?

Just in case if you don’t know, spices, like ginger and cinnamon boost our immune system helping fight with cold and flu.

Dark molasses are a great substitute for sugar as well as a good source of iron and B vitamins.

As for raisins, they can protect our oral, dental and bone health, be helpful for our vision and beneficial if you have constipation, weight gain or anemia.

Spiced Pumpkin Cookies

Ingredients

2/3 cup whole-wheat pastry flour

2/3 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground allspice

1/4 teaspoon freshly grated nutmeg

3/4 cup canned plain pumpkin puree

3/4 cup packed light brown sugar

2 large eggs

1/4 cup canola oil

1/4 cup dark molasses

1 cup raisins

Directions:

Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

Whisk pumpkin, brown sugar, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.

Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

Bon Appetit!

Don’t forget to breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles, Podcast and Video:

Healthy Gingerbread Cookies

Create Your Own Healthy and Delicious Pie

Posted in Benefits of Whole Foods, Headache Migraine Relief, Healthy Recipes, High Blood Pressure Remedies | No Responses »
Tags: Alternative Medicine, Baking, children, Cold, Cooking, Diabetes, family, Flu, Halloween, health, health tips, Healthy and Easy to Make Recipes, Holistic Wellness, home-made facials, Immune System, nutrition, Obesity, Spices

Hug Therapy to Reduce Stress, Fight Cold and Flu, and Avoid Seasonal Depression

Sunday, December 7th, 2008

It is the most stressful time of the year – time of the cold and flu, holiday anxiety and stress, seasonal depression as well as one of the most stressful times ever in our economic history. My suggestion: let us hug! Are you a hugging person? Actually it doesn’t matter, because if hugging is a challenge for you, it might be even better – we all need challenges from time to time, am I right?

It is a Holiday Time, time of giving, so let us give hugs to people we love and people we know, and maybe even to people we don’t know. Let us try this simple stress-relief tool as many times as we can during this month. Deal?

I would like to share with you the article about hugs by Michael Clutton.

“Hugs are very different from handshakes. Hugs are a way of expressing love and healing for the soul. Sometimes, when there are no words that will help a situation, a simple hug will.

Not only are hugs nice, they are much needed. Hugs can relieve pain and depression. They can make you healthier and happier. Hugging feels good and overcomes fear. Hugs are a crucial part of human communications. Hugs are a healthy, genuine way to express affection, friendship and love. It is never be wrong to hug a friend (of either gender) or your child, sibling or parent.

Hugs are also proven to be medically beneficial. First used with autistic, withdrawn children, “hug therapy” is used to teach basic trust.

Hugs are good for any occasion: birthdays, holidays, greetings, good byes or sometimes just because you want to. When you get a hug, you feel warm, fuzzy and complete. The hug of another person expresses a certain feeling of union and caring. They’re a friendly way to express appreciation of another person.

There are group hugs, tender lover hugs, around the waist hugs, kissing hugs, sweet and tender hugs and yes, even the grab-ass hug. There is the awkward “lean in” for the timid and the breathtaking squeeze-you-till-your-eyes-pop hug.

Not to be overlooked, there’s also the lingering, head on shoulder version often used during joyful reunions, such as a soldier returning from long duty. Mutual rocking or a gentle swaying motion often accompanies this incredible hug.

Hugs show love with speed. It helps the body’s immune system, keeps you healthier, cures depression, reduces stress, induces sleep, is invigorating, has no unpleasant side affects, is all natural and is 100% wholesome.”

As a stress relief tool, hugging will help us boost our immune system, fight cold and flu, increase our energy level and avoid seasonal depression.

Let us hug, breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health and Relationship Expert

NaturalCounselor.com

Posted in Healthy Recipes, Healthy Relationship and Sex, Stress Relief | 2 Responses »
Tags: Anxiety, appreciation, children, Cold and Flu, family, Friendship, health, Healthy Relationship and Sex, Immune System, love, Seasonal Depression, Sleep, stress, stress relief technique, wellness

How to Sleep Better During the Cold and Flu Season

Sunday, November 30th, 2008

Thanksgiving is over and so is Black Friday. Do you feel tired, stressed out and a couple of pounds heavier? If you want to feel better, you have to take care of your stress overload. And the first step to reducing stress is having a better sleep. A better sleep will help you to reduce stress which will boost your energy and immune system to stay healthy during cold and flu season, and even to loose some extra pounds.

Here are some tips on how to get a better sleep:

1. Have physical activity.

Sleep is not just for your mind- sleep is nature’s way of resting your body, too. If your muscles are not tired because you are getting no exercise during the day, there is less physiological reason for sleep. Once you feel the fatigue in your muscles, you’ll know you are almost certain to sleep better. Even a 30-minute walk might surprise you with the results.

2. Stretch and yawn.

Studies show that simple stretch and yawn help ready the body for sleep. Try it every day and you might be surprised.

3. Eat more food rich in Magnesium.

Magnesium helps the body make serotonin, which helps in producing melatonin (the hormone that helps us to relax and sleep). A spoon of walnuts with a little bit of honey around 8:00pm-9:00pm might help. Foods rich in Magnesium are almonds, apples, apricots, brown rice, garlic, leafy vegetables, spinach, salmon, etc. More on stress and sleep

4. Go to bed around 10:00 pm.

There are two reasons. First, according to Ayurveda,(from Sanskrit literally means “science of life” or “practices of longevity”) there are cycles that are the most beneficial for certain activities. Sleep from 10:00 p.m. till 6:00 a.m. allows the body to rest the most. It also helps with metabolism, so if you want to loose some weight try to sleep more by getting to bed earlier.

Second, studies show that nighttime exposure to light may elevate breast cancer risk by suppressing production of melatonin, a brain hormone that is made during darkness and that normally peaks at night.

5. Have fresh air in the room.

A lot of people underestimate the importance of fresh air in the room during your sleep time. Study shows that indoors air is one of the most toxic air around. The fresh air will help promote sound sleep while stale air and toxins escape from your window.

6. Get a foot massage.

Ask your partner, or you can do it yourself and it will help you relax as well as improve circulation. More on massage

7. Have a home-made facial.

Home-made facial is one of the best relaxation techniques, because you kill two birds with one stone: you not only nourish, cleanse or rejuvenate your face but also have to lie down for at least ten minutes – I call it facial meditation.

Try an uplifting mask made of kiwi and honey (mash one kiwi and add 1/2 tsp of honey, mix and put on your face for 15 minutes) – it is delicious. While lying, don’t forget to think about something very pleasant. More home-made facials.

8. Have a cup of bedtime tea.

You can always treat yourself to a cup of bedtime tea with Lemon balm or Chamomile flower.

Pampering / taking care of ourselves we do our bodies a big favor: we reduce stress which is priority number one if we want to feel and look fabulous, especially during a cold and flu as well as holiday season.

Never forget to breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Healthy Recipes, Stress Relief | No Responses »
Tags: Ayurveda, Breast Cancer, Cold and Flu, health, Holistic Wellness, Immune System, Massage, Meditation, nutrition, Physical Activity, Relaxation, Sleep, stress, Toxins, Weight Loss Tips and Recipes, Whole Foods, women's health

Super Foods You Should Avoid During the Cold and Flu Season

Thursday, November 20th, 2008

Holidays are here. It is a very stressful time for all of us. It is also cold and flu season when we have to take care of ourselves to stay healthy.

If you want not to catch a cold, reduce stress, have more energy, sleep better, or even to loose or at least not to gain some weight during the holiday season, you need to know not only which foods to eat but also which foods to avoid to survive the busiest time of the year.

Did you notice that we always look for super foods to be healthier and feel better? But what about foods that might make us super sick?

These are super unhealthy foods which add more stress on our system and are super harmful for our health:

Hydrogenated oils

Sugars

Artificial sweeteners

High-fructose syrup

Flour products

Refined grains

Junk foods

Fast foods

Processed foods

Caffeine

Alcohol

Tobacco

*** The trans fatty acids most fast and processed foods contain actually reduce circulation and raise blood pressure, keeping your body in a constant state of stress.

*** Alcohol upsets the blood sugar level and disturbs sleep patterns.

*** Caffeine boosts the production of the stress hormone adrenaline.

*** Sweets, raise your insulin levels increasing serotonin for a little while, and then serotonin level goes down very fast turning you into cranky and irritable person.

Did you know that average American consumes more than 190 pounds of sugar a year, and 3/4 of it are “hidden” in processed foods?

Be aware of hidden sugars in the following items:

Breakfast cereals

Salad dressings

Luncheon meats

Canned fruits

Bread

Peanut butter

Crackers

Soups

Sausage

Cheese dips

Chewing gum

Jellies and jams

Fruit Yogurts

Fruit Juices

Frozen deserts (ice cream, sorbets)

You don’t have to avoid these items entirely. You just need to be wary of them.

A lot of people don’t realize that to stay healthy sometimes it is not about what to eat but rather what not.

So let us be food smart to feel and look fabulous during this holiday season.

Stay healthy during Holidays and don’t forget to

breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

More on stress, food, sugar and weight loss/gain in

eBook “DeStress -101-Survival Kit for Busy Women”

Posted in Benefits of Whole Foods, Headache Migraine Relief, Healthy Recipes, Stress Relief | No Responses »
Tags: Artificial sweeteners, Cold and Flu Season, health, Holistic Wellness, Junk food, nutrition, Processed Foods, stress, Sugar

Healthy Apple and Mushroom Stuffing Recipe

Saturday, November 15th, 2008

Image by miss_rogue via Flickr

I don’t eat meat, only fish, unlike my family, so I always have to compromise to keep everybody happy including myself. I hope this alternative to traditional stuffing recipe will make you also feel happy during your family Thanksgiving Dinner. You know why? Because it will help you not to gain weight and stay healthy during cold and flu season.

Ingredients:

1 1/2 cup cooked wild rice
8 oz. sliced mushrooms
2 tbsp olive oil
2 medium onions
1/2 cup sweetened dried cranberries
2 big organic apples peeled and diced
1 cup walnuts
1/2 tbsp cinnamon
1/2 cup fresh parsley
1/2 cup dill or cilantro
2 cups vegetable soup stock
1 tsp minced lemon peel
Seaweed Gomasio (sesame seeds, seaweed and sea salt) and black pepper to taste

Directions:

Sautee onions and mushrooms in olive oil for about 8-10 minutes. Add apples and cook another 4-5 minutes. Mix all ingredients in a bowl; taste it and make it extra moist. Bake in an oiled, covered casserole at 350 degrees for 20 -30 minutes.

Bon Appetit and Happy Thanksgiving to you and your family!

Let me know if you and your family like this recipe.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

More Healthy Recipes

Apple Cider Cake

Healthy Butternut/Acorn Soup

Posted in Healthy Recipes | No Responses »
Tags: Apples, Baking, Cold and Flu Season, Cook, Diet and Nutrition, family, happiness, health, Healthy recipes, nutrition, Olive oil, Recipe, Thanksgiving Recipes

6 Instant Mood Boosters

Tuesday, November 4th, 2008

Podcast: Play in new window | Download

Women are very busy these days, as a matter of fact, they have always been. And as women, we know that, unfortunately, most of the time we don’t prioritize our health.

Listen to Podcast for extra tips and laughs

Let us think, for a second, what causes stress in our life? Well, if I say emotions and bad food choices, will you believe me? I am not sure, but it is true. As we remember, cortisol, the hormone your body produces when you are stressed, increases your appetite and promotes inflammation, reducing the body’s sensitivity to metabolic hormones. To reduce cortisol levels and normalize your metabolism, you must relax.

No time to de-stress? Think again! You can lower your stress level in a second with these on-the-spot mood boosters.

Start laughing.

Studies show that even forced laughter lowers cortisol and blood pressure instantly.

Start singing

Recent studies show that singing your favorite tunes is more beneficial than simply listening to them.

Call your friend or talk to your pet.

Study shows that making conversation with someone you care about causes the same kind of positive physiological changes that a massage does. To express your feelings and thoughts you can either call a friend or talk to your pet (pets are even better listeners).

Take a walk

Some fresh air and moderate exercise can help clear your mind and frustration or anger.

Squeeze a squishy ball

Start squeezing something, such as a squishy ball, to work away your tension.

Have some Dark Chocolate

Studies show that Dark Chocolate (70-75% of cocoa and higher) not only low blood pressure and clear the arteries, but also improves mood by boosting serotonin and endorphin levels in the brain. Take a piece of dark chocolate, close your eyes and relax.

If we don’t take care of ourselves, nobody will, but if something happens to us, who will take care of our children, our family? Studies show that more than 800.000 people a day take time off work because of a stress related illnesses.

Let us be stress smart.

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.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

So are you going to laugh right now? Try, you will be surprised.

What about your favorite mood booster?

Posted in Podcast, Stress Relief | No Responses »
Tags: Alternative Medicine, Blood pressure, Dark Chocolate, Friendship, health, Holistic Wellness, Hormones, Laughter, Metabolism, mood, nutrition, Pets, stress, women's health