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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.
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Bon Appetit!

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

Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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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

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Tags: Anxiety, appreciation, children, Cold and Flu, Dating and Relationships, family, Friendship, health, 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.

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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

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Tags: Ayurveda, Breast Cancer, Cold and Flu, health, Holistic Health, 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

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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

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Healthy Butternut — Acorn Soup to Feel and Look Fabulous

Monday, November 10th, 2008

It is getting colder outside, and it means it is time to incorporate more soups in our cooking routine to feel and look fabulous.

Ingredients:

2 – 3 pounds butternut or acorn squash

2 tbs olive oil

medium onion chopped

2 carrots

2 cups vegetable stock

salt and pepper.

sour cream

turmeric

2 tbs fresh cilantro / parsley / dill or all above

Directions:

Mash roasted butter or acorn squash. Saute onions and carrots in olive oil for 10 minutes. Mix squash with sautéd vegetables, add vegetable stock, salt and pepper to taste, and a dash of turmeric. Process all ingredients in a food processor. Sprinkle every serving with cilantro / parsley/ dill and add a tsp. sour cream. You can make this soup for your family Thanksgiving Dinner.

Squashes are rich in vitamin A (in a form of beta carotene – important antioxidant, which helps to boost our immune system and fight inflammation which is very important during cold and flu season), and fiber which we always need to feel and look better. More on fiber.

Parsley is reach in vitamin C (several times the vitamin C of citrus), vitamin A (one of the highest sources), and chlorophyll which help to fight cancer, boost metabolism and immune system). Parsley is helpful for all kidney and urinary difficulties, strengthens the adrenal glands and teeth, helpful for ear infections, and deafness.

Cilantro is a detox herb – helps in the chelation of heavy metals such as mercury and lead. More on detox.

Dill, as a detox herb, helps remove stagnation, protect against free radicals and carcinogens; it is also rich in Calcium and Magnesium which help reduce stress, bone loss (especially after menopause) and promote sleep. More on stress

Turmeric (because of curcumin) is rich in antioxidants which fight/prevent cancer, boost immune system, reduce inflammation (helps with menstrual problems, toothache, bruises, rheumatoid arthritis); it is also natural liver detoxifier.

Onion is rich in vitamin C, antioxidants, chromium and vitamin B6. It reduces inflammation, prevents cancer, lowers blood pressure and cholesterol which helps reduce risk of heart attack and stroke; it also lower blood sugar and insulin levels which is beneficial for diabetics. And, of course, it fights common cold.

Carrot is rich in the antioxidant beta-carotene/vitamin A, which protects against cancer; it also treats ear infections, night blindness, earaches; it benefits our skin, helps reduce inflammation, helpful for digestive problems (indigestion, heartburn, excess stomach acid) and urinary infections. Carrots, rich in fiber, help with constipation. As a detox vegetable, it improves liver functions. Did you know that carrots heal the burns and stop instantly bleeding if you cut yourself in the kitchen?

Olive oil is one of the best vegetable oil. Did you know that it has been consumed for more than thousands years? Try always to buy, cold pressed extra virgin.It also makes a wonderful facial by itself or an addition to any home-made mask.

Try this healthy soup and let me know if you like it.

Bon Appetit!

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Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Did you find it helpful? Then please share it!

Posted in Detox Weight Loss, Headache Migraine Relief, High Blood Pressure Remedy, Nutrition and Recipes, Whole Foods | 1 Response »
Tags: Acorn Squash, Antioxidants, beta-carotene, Bone Loss, Cancer, Cancer Prevention, Cold and Flu Season, Depression and Anxiety, Detox, Diabetes, family, Fiber, Free radicals, health, Heart attack, Immune System, Inflammation, Insulin, Menopause, nutrition, Pregnant Woman, Sleep, Soup, Squash, Stroke, Thanksgiving Recipes, Vegetables, vitamin A, vitamin C, Whole Foods

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.
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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?

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Four Reasons to Eat Apples to Feel and Look Fabulous

Monday, November 3rd, 2008

Do you remember an old saying about eating an apple a day to keep the doctors away? A lot of people underestimate the value of good old apples. The apple is one of the best whole fruits, a super food we must eat every day.

Well, all whole fruits contain valuable minerals, vitamins, enzymes and fiber. You are wondering why apples?

1. Fiber.

Apples are rich in fiber pectin, which we, ladies, need a lot to have clear complexion, metabolic balance, low blood pressure. Pectin (soluble fiber) lowers not only cholesterol but also body fats. How great is that?!! Apples improve indigestion, and also help with some digestive concerns (for example, if you have a diarrhea – have an apple; if you have a constipation-have an apple!).

2. Antioxidants.

Apple is full of antioxidants to fight free radicals (which, we know,can cause illnesses) and support our immune system, heart and brain.

3. Detox.

Apples and their juice are perfect detox/cleanse food which is beneficial for the liver. They cleanse intestinal tract with fiber which is also very helpful if you want to maintain a healthy weight or to loose extra pounds. The pectin in apples not only reduces cholesterol, but also removes toxic metals, such as lead and mercury, and the residues of radiation.

4. Energy booster.

It is also a perfect healthy snack and natural energy booster. Apples low blood sugar and make us happier, and less stressful which benefit emotional depression. Nature gives us apples in the fall, when the nights get longer and seasonal depression might occur. Why is that?

But we have to remember that apples contain natural sugars, so we have to do some exercises to maintain the same weight if we decide to eat as many apples a day as we can.

And, unfortunately, apples contain the highest level of pesticides (along with peaches), and it means that we have to buy them organic (local only if you know the farmers and which fertilizer they use).

Let us remember about healing properties of apples and eat them with the seasons to feel and look fabulous.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Healthy Halloween Treats for Kids — An Alternative to Candy

Thursday, October 23rd, 2008

If you want to help your kids fight childhood obesity and diabetes, try to use these

alternatives to candies:

erasers, pencils

stickers

trading cards

money

nuts

raisins

sunflower seeds

pumpkin seeds

cashews

apples

whole grain crackers

carrot sticks

microwave popcorn

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Do it yourself Massage Tips

Wednesday, October 22nd, 2008

More than 75% of health problems can be related to stress. We know that one of the best tress-relief tools and techniques is a body massage. I would like to share with you the article “Massage-You can Do It Yourself” by Michael Tasker where he explains how easily you can self-massage your body. These are very helpful tips for us to use, especially nowadays, with our economy situation:

“Qi Gong Tapping is a form of self-massage is commonly used by many Qi Gong and Tai Chi practitioners while warming up before their meditative practices. This can be adopted as a method to energize yourself first thing in the morning or perhaps before a physical workout. Start by forming your hands into a loose fist so that you can firmly tap your body from head to toe along the meridian pathways. The first step is to tap along your arms both inside and outside. Then tap your torso down the front of your chest, continuing down to the front of your thighs. Repeat the tapping on the inside, outside, and back of your legs to cover the entire lower body. Finally, tap along your neck and behind your back to cover the remaining areas. This practice can be repeated several times, until your feel your body warm up from the increased blood flow. Remember, one of the benefits of massage is to facilitate the increase in blood flow.

Abdominal self-massage is best used after meals to improve digestion or by women during their menstrual cycle. To perform abdominal massage, place one hand over the other as they lay above your naval. Breathe deeply as your move your hands together in a circular-motion around your belly in a clock-wise direction. The clock-wise direction is synchronous with the digestive pathway of your colon. Repeat this motion for several minutes focusing your mind on your hands and breathe to warm your abdomen and improve circulation.

Reflexology is a system of treatment where specific points on the hands and feet are used to improve the health and functioning of the entire body. You can benefit from this practice even without a through understanding of reflexology charts. Use some basic massage oil or hand lotion to gently rub all of your fingers and toes. Continue to rub your palms and the soles of your feet, including the back of your hand and tops of your feet. Pay attention to any tender spots you find so that you can focus more on these areas. You will soon discover which places feel the best and which ones need more attention. By adopting a massage session each day, the tension that is accumulated in these areas through the day can be relieved.

An overall ear massage can greatly benefit our health. With the use of your thumb and index finger you need to rub the outer edge of the ear, which is also called the helix. Follow the helix down the ear until you reach your earlobe. Pull gently on your earlobe several times. Move above your ear lobe and begin to massage each of the remaining areas of your ear. The tragus, which is located just above your earlobe, is very helpful to activate the mind and relieve headaches.”