Holistic Health and Nutrition Counselor

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Mindful Eating: Stress Free Meals to Lose Weight and Feel Fabulous

Friday, September 11th, 2009

So what are your eating habits? Do you eat while watching TV, reading the book or your emails, talking over the phone, etc.?

As a Holistic Health and Nutrition Counselor, I always remind my clients: if you eat while multitasking, you give your brain the wrong signals. If your brain thinks you are working instead of eating, it obviously won’t give your body a signal to stop eating because of being full.

Listen to Podcast for Extra Tips

Did you notice that while multitasking, you can eat a lot, without noticing what you are actually eating? Even when you have dinner with your friends or coworkers, as soon as the conversation starts, the control of how much you eat ends.

Here are some ideas how to get your brain focused on eating mood to help you:

eat less,

be full faster,

digest your food properly,

absorb all nutrients.

Stress free eating mood leads to a successful weight management.

1. Take a couple of deep breathes to slow down before your meal.

2. Bless your food, or at least give thanks – it will help you feel gratitude, which by itself a powerful stress relief technique to help your digestion.

3. Try to enjoy what you eat by noticing the food, smelling and savoring it.

4. Chew properly – it helps enzymes from your pancreas and other organs get into your stomach and small intestines.

5. Eat slower to feel full faster.

6. Have a quiet happy family dinner at least twice a week instead of eating on the go.

7. Chant “Sat Nam” five times.( Sat Nam is a healing sound or meditation mantra).

8. Say Bon Appetit before every meal even if you eat alone. It will help you set your mood for eating and enjoying the food.

Let us establish stress free eating habits to maintain a healthy weight in order to feel and look fabulous, shall we?

Breathe, smile and be happy.

P.S. If you think you you might need help with one of my Holistic Health and Wellness Programs for Women, contact me and let us discuss which one might be a good match for you.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles, Podcast and Video

Mindful Eating as a Stress Relief Tool and Weight Loss Technique – part I

Cooking Meditation as a Stress Relief Tool and Weight Loss Technique

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Headaches, Glowing Skin, Healthy Teeth, Mild Depression and More Reasons to Have Sex

Saturday, September 5th, 2009

Dark chocolate (at least 70% cocoa), light, exercises, laughter, or sex triggers the release of endorphins which help us get in a better mood. As a Holistic Health and Nutrition Counselor, I always remind my clients my grandmother’s wisdom: we have to use everything Nature gives us. And by that she meant that if we have reproductive organs and are supposed to have sex, we should do it on a regular basis, because it is good for our health.

I would like to share with you an abstract from the article about benefits of sex written by Paula Saardchit, Pleasure Expert and Party Consultant I found on her website with lots of information on female sexuality and how to improve intimate relationship.

Sex is a beauty treatment. Scientific tests find that when women make love they produce heightened amounts of the hormone estrogen, which makes your hair shiny and your skin smooth.

Gentle, relaxed lovemaking reduces your chances of suffering dermatitis, skin rashes and blemishes. The sweat produced cleanses the pores and makes your skin glow.

Lovemaking can burn up those calories you piled on during that romantic dinner. Sex is one of the safest sports you can take up. It stretches and tones up just about every muscle in the body. It’s more enjoyable than swimming 20 laps and you don’t need special sneakers.

Sex is an instant cure for mild depression. It releases endorphins into the bloodstream, producing a sense of euphoria and leaving you with a feeling of well-being.

The more sex you have, the more you will be offered. The sexually active body gives off greater quantities of chemicals called pheromones. These subtle sex perfumes drive the opposite sex crazy.

Sex is the safest tranquilizer in the world. It is ten times more effective than valium.

Kissing each day will keep the dentist away. Kissing encourages saliva to wash food from the teeth and lowers the level of the acid that causes decay thus preventing plaque build-up.

Sex actually relieves headaches. A lovemaking session can release the tension that restricts blood vessels in the brain (there goes the classic “I have a headache” excuse).

A lot of lovemaking can unblock a stuffy nose. Sex is a natural antihistamine. It can help combat asthma and hay fever. Read more.

Ladies, let us be sex smart, if we want to be healthy and have healthy relationship, shall we?

P.S. If you think you you might be interested in my Women’s Health Program “Healthy Relationship – Healthy You”, contact me and let us talk…

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Detox, Wrinkle Free Skin, Healthy Kidneys, and Other Reasons to Eat Cucumbers

Sunday, August 23rd, 2009

Do you like cucumbers? Do you eat them on a regular basis? Well, if you want to look younger, have healthy kidneys, lower your blood pressure, be flexible, you should.

Here are at least seven reasons why we should eat more cucumbers:

The high water content of the cucumbers make it a perfect cooling vegetable. They are very helpful during hot or dry period of time.

Cucumbers are one of the best kidney cleansers because of their diuretic properties. They prevent water retention which normally leads to water weight gain, help wash kidneys and bladder of debris and stones. As a result, cucumber help to get rid of kidney and bladder infection, lower high blood pressure, support the heart.

Cucumber contains the digestive enzyme (erepsin) to help digest = break down protein and cleanse the intestines.

Vitamin C in cucumbers help calm irritated skin and reduce swelling.

Cucumber skin is rich in silica which we need to have healthy bones, hair and nails, wrinkle free skin as well as healthy muscle tissues (for flexibility and elasticity).

Cucumber juice might relieve all burns including sunburn.

Cucumber skin is rich in chlorophyll to detox, eliminate bad breath and body odor, have healthy, cavity free teeth; help with anti-inflammation, etc. If you are going to use the skin, try to buy organic cucumbers.

Easy to Make Cucumber Salad Recipe

Ingredients:

1 cup cucumbers, sliced

3 tbsp sliced onions

1 tbsp parsley chopped

2 tbsp plain yogurt or Detox Turmeric Dressing

salt + pepper to taste

Directions:

Mix all ingredients and eat with a smile.

Cucumber Facial Mask

Ingredients:

2 tbsp grated cucumber

Directions:

Apply to your face, leave for 10 minutes, rinse with luke warm water.

Try to incorporate more cucumbers in to your meals to feel and look fabulous.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Tips to Sleep Well with a Stress Free Good Night Sleep

Wednesday, August 19th, 2009

Podcast: Play in new window | Download

Have you been under a lot of stress lately? Do you have trouble falling asleep? How many hours do you normally sleep? If we want to feel and look fabulous, we need at least 8-hour sleep. Sleep helps reduce stress, moderate PMS symptoms, prevent headaches and migraines, speed up our metabolism, deal with hormonal imbalance, prevent breast cancer, reduce risk of heart disease, etc.

Listen to Podcast for Extra Tips

As a Holistic Health and Nutrition Counselor, I always remind my clients to take care of their stress level first, if they want to fall asleep faster and sleep longer.

Here are some more tips for you on how to reduce stress before going to bed:

1. Make to-do-list or write a Journal.

Journaling is one of the the best stress management tools and stress relief techniques. You can write in your journal twice a day (morning / evening reflections) or only once-in the evening. Always remember to acknowledge what you are grateful for and what you appreciate yourself for.

2. Take a relaxing bath.

–For trouble falling asleep

2 oz. passionflower leaves and flowers
1 oz. valerian root
1 oz. violet blossoms

--For peaceful, restful deep sleep

2 oz. hops flowers
1 oz. lavender blossoms
1 oz. Siberian-ginseng root

3. Have regular sex.

Numerous studies show that healthy sex life enhances your relationship, relaxes your body, releases ‘happy’ chemicals, helps lose some weight (30 to 50 calories in 30 minutes), and even promotes wellness as well as welcomes sleep.

4. Avoid things that interfere with sleep.

It is always important to remember what to avoid for a better sleep:

Caffeine
Alcohol
High-protein foods
High-fat foods
Intense physical activities in the evening
Cell phones

Don’t forget to read more tips on sleep in my article Eight Tips on How to Get a Better Sleep.

We need to have a good night sleep every day in order to be healthy, so let us take care of our sleep, shall we?

P.S. If you think you might need help with my one of my Health and Wellness Program for Women, contact me and let us talk about how I can help you, and which of the programs is a good match for you

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

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Cooking Meditation as a Stress Relief Tool and Weight Loss Technique – Part I

Thursday, August 13th, 2009

Do you like cooking? Do you cook at home for yourself or your loved ones? If your answer is yes, then there is always room for improvement to become a good stress free cook. If your answer is no, then let’s start cooking to reduce stress, lose weight, sleep better as well as lower our blood pressure and cholesterol level, prevent heart disease, reduce risk of cancer.

Meditation often involves turning attention to a single point of reference. Wikipedia

You might think that home cooking is complicated and time consuming. Not necessarily. It can be both a challenging and fun learning experience. Learning to cook as well as cooking by itself can be your meditation time if you put your mind into it.

Cooking Meditation as a Stress Relief Tool

1. The first step of meditation is concentration. In cooking meditation, you have to:

– pick the recipe or idea what to make,

– read the recipe carefully a couple of times,

– decide what to do first

– focus exclusively on making the dish without any distraction.

You maybe even have to repeat the ingredients a couple of times while you look for them in your fridge. Does it sound like meditation? Of course it does. Your mind is focused on preparing meal and distracted from all troubles and worries you have at the moment- refocusing helps you to relax and reduce stress.

2. Cooking consists of preparation time and cooking time. To have a stress free first cooking experience:

– pick your favorite veggies and put them together for a salad;

– add nuts, fruits, dry fruits (you don’t need cooking time – only preparation time to rinse, chop and mix all the ingredients).

– use olive oil as a simple dressing or try super healthy and easy to make Turmeric Dressing

– season with love and positive energy, and voila, you have created your own signature salad to impress your friends and relatives.

3. Another form of meditation is visualization. You can visualize what you want to prepare while you are in bed getting ready to sleep. Deep breathing and visualization of your future meal will help you calm down, relax, and sleep better.

If you want to reach your goals, you have to take one step at a time. To become a good and stress free cook, try to master the dishes you like with one recipe at a time.
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Remember: home cooking can help you reduce stress and sleep better as well as improve your relationship with food and significant other.

As for cooking as a weight loss technique, we will talk about it in my next article.

P.S. As a Holistic Health and Nutrition Counselor I always teach my clients how to prepare healthy and easy to make meals.

If you think you might help with my one of my Health and Wellness Program for Women, contact me and let us talk about how I can help you, and which of the programs is a good match for you.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Salad Recipes for Weight Loss, Better Circulation, High Blood Pressure, and Clear Skin

Saturday, August 8th, 2009

As a Holistic Health and Nutrition Counselor, I teach my clients how to cook healthy and easy to make recipes to feel and look fabulous.

Here are three salads made with cooling, fat-dissolving and green leafy vegetables to detox/cleanse your intestinal and circulatory system, improve your kidney functions, lose weight, lower blood cholesterol and high blood pressure, clear your skin.

Watercress with Almonds and Grapefruit Salad Recipe

Ingredients:

2 cups watercress

1 cup radishes, sliced

½ silvered almonds or pumpkin seeds or pine nuts

1 cup red grapefruit membrane discarded

½ avocado sliced

1/2 cup Detox Turmeric Dressing

Directions:

Mix watercress with radishes, grapefruit and avocado in large bowl. Add Detox Turmeric Dressing and toss gently. Season to taste with salt and pepper I f needed.

Swiss Chard with Zucchini and Shitake Mushrooms Salad

Ingredients:

1bunch of Swiss Chard chopped

1 zucchini sliced

1/2 cup green onions chopped

2 cloves garlic minced

1 cup shitake mushrooms

4 tbsp olive oil

Directions:

Sauté mushrooms in olive oil for 5 minutes, add garlic, Swiss Chard, zucchini and saute covered for 5 more minutes. Add onions and serve.

Arugula, Summer Squash and Blackberries Salad Recipe

Ingredients:

2 cups Arugula

1 summer squash sliced 2 tomatoes sliced

1 red onion sliced

1 cup blackberries

1 clove garlic, finely chopped

½ tbsp fresh ginger, grated

½ bunch cilantro, chopped

1 cup blue cheese or goat cheese sliced

2 tbsp organic apple cider vinegar

2 tbsp olive oil (you can use Detox Turmeric Dressing instead of apple cider vinegar and olive oil)

Directions:

Mix all ingredients, top with blue cheese (or goat cheese), season with salt and pepper and serve.

Bon Appetit!

P.S.If you think you might help with my one of my Health and Wellness Program for Women including my unique and affordable eCoaching Program, contact me and let us talk about how I can help you, and which of the programs is a good match for you.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Video Tip: Blood Circulation …. with Some Fun

Friday, August 7th, 2009

Do you know why we need to improve our blood circulation? Well, basically, the result of poor circulation might be high blood pressure, and hypertension can lead to stroke, kidney damage, chest pain, kidney damage and heart attack.

I was editing my NaturalCounselor Channel on YouTube the other day, when came across this fun video about circulation. It takes only a couple of minutes to watch it. So take a glass of water or a healthy snack and enjoy.

“Take the attitude of a student, never be too big to ask questions, never know too much to learn something new.”– Og Mandino

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We also need to breathe, smile and be happy to improve your circulation.

P.S. If you think you might help with my one of my Health and Wellness Program for Women including my unique and affordable eCoaching Program, contact me and let us talk about how I can help you, and which of the programs is a good match for you.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Detox, PMS, High Blood Pressure, Weight Loss, and Other Reasons to Eat Watermelon

Tuesday, August 4th, 2009

Do you like watermelons? If you live in a climate with high humidity, you should try to eat more watermelons – they can make a delicious breakfast or snack to cool you off. As a Holistic Health and Nutrition Counselor, I sometimes recommend my clients a one-day water melon detox which consists of eating only water melons and rye bread.

Here are at least 20 reasons to start eating watermelons on a regular basis:

I. As a natural diuretic food, watermelon increases urination and detox the system by flushing toxins from the body. It is very beneficial for

weight loss,

high blood pressure,

PMS symptoms, such as bloating and water retention.

II. Watermelon is a good source of

– Vitamin C, beta-carotene and vitamin A to

boost your immune system,

lower cancer risk,

reduce inflammation,

prevent heart attack;

— Vitamin A and beta carotene also might help

to reduce inflammation and

improve eye site;

– Lycopene

to protect from sun burn,

reduce skin cancer risk,

prevent heart disease;

–B1 to

produce more energy;

– B6 to

improve mood and memory;

reduce bloating and breast pain – PMS symptoms;

–B6 and Magnesium to

prevent kidney formation;

– Potassium to help

reduce blemishes, dark circles around the eyes and

fatigue,

lower blood pressure,

promote thinking and alertness,

manage headaches and migraines,

aid faster healing of cuts, bruises and other injuries.
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Don’t forget to use a watermelon juice as a facial to rejuvenate and nourish your skin.

Let us incorporate more watermelons into our diet if we want to feel and look fabulous. Bon Appetit!

P.S. If you think you might help with my one of my Health and Wellness Program for Women including my unique and affordable eCoaching Program, contact me and let us talk about how I can help you, and which of the programs is a good match for you.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Super Foods that will Cool You off on a Hot Summer Day

Saturday, August 1st, 2009

Summer is the right time for us to change our eating habits: we can eat plenty of fruits and vegetables and avoid all foods that make us sick by raising our blood pressure, triggering headaches and migraines, or adding some extra pounds.

It’s also time when we spend much more time outdoors which by itself can be considered a moderate exercise routine if you can burn some calories or make your heart beat faster. But don’t count on it, and do start some enjoyable physical activities which you can turn into a healthy habit.

When it is hot and humid outside, we need to cool off, so here are some foods that might help you feel look better in the heat.

- -The most cooling are fruits because of their water content. We should eat more fruits grown in season, such as melons, apples, grapes, pears, cherries, apricots, berries, plums, peaches, mangos, papaya, tomatoes as well as all citrus fruits.

They are both cooling and laxative which can help our body not only to cool off but also detox/cleanse.

– All leafy vegetables have a cooling effect on the body, so we should try to eat more refreshing and cooling salads with slightly bitter-tasting, cleansing greens, such as dandelion greens, watercress and endive.

Don’ t forget to incorporate more asparagus, cabbage, cucumbers, radishes, broccoli, cauliflower, celery, zucchini into your summer meals because all of them are considered to be cooling vegetables.

As for roots vegetables, you can eat only daikon and beets when you are hot.

Detox Turmeric Dressing will be also a perfect match for your salads because it contains turmeric and yogurt – two cooling foods.

– Have you tried sea vegetables? It is the right time to experiment with them (kelp, spirulina, kombu, hiziki, arame, dulse) because all of them will help you feel better in the heat.

– When you exercise more, you need extra protein. A healthy source of protein with cooling effect on the body is:
mung beans,
grains such as rice, barley, millet, bulgur and cous cous
tempeh, soy milk
fish.

– Herbs and spices, such as peppermint, nettles, red clover, lemon balm, cilantro, marjoram will be a perfect addition to your cooling meals. They will also help you detox your body and boost your immune system.

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Let us be heat smart and incorporate foods with cooling effect into our diet: the more the better if we want to feel and look fabulous this Summer.

P.S. If you think you might need help with one of my Health and Wellness Program for Women , contact me and let us talk about how I can help and which Program is a good match for you.

Never forget to breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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References:

Healing with Whole Foods by Paul Pitchford

The Energetics of Food by Steve Gagne

Posted in Detox Weight Loss, Nutrition and Recipes, Whole Foods | No Responses »
Tags: Holistic Health and Nutrition Counselor, integrative nutrition, Summer Holistic HealthTips, Whole Foods

Ladies, Just for You: the Best Way to Just Let It Go

Friday, July 24th, 2009

Podcast: Play in new window | Download

Have you ever written unsent letters to let it go? Well, it is a powerful stress relief tool. Stress adds wrinkles on our faces, makes us look ugly, feel frustrated, bewildered, mortified, anxious and cranky, as well as depressed, helpless and insecure. Did I mention that stress is number one cause of all illnesses?

So ladies, we have to let it go, to learn how to let it go to be exact. Oh, I know that most of the time it is not possible, but we have to give it a try. Why? Because it is not worth being under stress, it is not enjoyable to keep it inside, it is not helpful to feel like exploding from emotions without any release. We don’t need to suffer from insomnia, have cravings and gain extra pounds, don’t we?

Let go. Why do you cling to pain? There is nothing you can do about the wrongs of yesterday. It is not yours to judge. Why hold on to the very thing which keeps you from hope and love?-- Leo Buscaglia

Do we need all these negative emotions? Of course not! Do we need to think over and over what happened an hour ago, yesterday, two weeks, a month, a year?!! Do we need to feel hurt, miserable, regretful, envious, jealous, aggravated, displeased, alarmed, shocked and even hostile?

The best way to calm down and to let it go is to write down all your thoughts, everything you would want to say, everything you can think of down on a piece of paper. Well, nowadays, many of us have forgotten how to use a pen, so you can use a word processor.

In other words, write a nasty, indignant, livid letter to a person you had a fight, disagreement, conflict, misunderstanding, concern, different of opinion, quarrel with. You can call it journaling if you wish. And journaling is one of the the best stress management tools and stress relief techniques.
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Try it! What a relief you will feel as soon as you type your last word with a period. It is done. Period. And what will you feel? Clear headed, comfortable, centered, content, fulfilled, mellow, relaxed, relieved, satisfied. Or maybe even optimistic, inspired, exuberant, radiant, rapturous, thrilled. Well, of course loving, openhearted, sympathetic, tender, warm. And definitely confident, safe and secure.

Remember: the purpose of the letter is to unleash all your emotions and to avoid unnecessary confrontation and further misunderstanding, as well as confusion. And the most important is to relieve stress, which is very harmful for our body.

So let us be smart enough to write unsent letters to prevent disagreement with people we love and care if we want to feel and look fabulous.

There are things that we never want to let go of, people we never want to leave behind. But keep in mind that letting go isn’t the end of the world, it’s the beginning of a new life.– Author Unknown

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

P.S. If you think you might help with my unique Health and Wellness Program for Women “Healthy Relationship – Healthy You“, contact me and let us talk about how I can help and if this Program is a good match for you.