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Cooking Meditation as a Stress Relief Tool, Weight Loss Technique and Relationship Boost

Wednesday, August 25th, 2010

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.

Remember: home cooking can help you reduce stress and sleep better as well as improve your relationship with food and significant other.

P.S. For more tips on healthy cooking click to listen to my guests on “Feel and Look Fabulous with Irina”, radio show for women.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Headache Migraine Relief, Healthy Relationship and Sex, Prevent Cancer, Stress Relief | No Responses »
Tags: Home Cooking, Imagery meditation, Meditation, Stress reief technique, visualization

Two Mediterranean Diet Recipes as Anti-Aging Remedy

Friday, August 20th, 2010

Did you know that adding nuts and seeds to your meals will add more than 2.5 years to your life according to CA study? Omega-3 in nuts (walnuts), and fish (wild salmon) will help you have a healthy brain, skin and heart.

Studies (University of Athens) also show that meals with vegetables, fish, olive oil, in other words, Mediterranean diet, will help you live at least one year longer. Plant based foods and healthy fats in olive oil, nuts and seeds, avocado, and fish will keep your heart healthy and stress free.

Here are super healthy and delicious recipes to add at least three years to your life:

* Mahi Mahi with Lemon

Ingredients: mahi mahi with lemon

2tbs live oil

1 (6 to 8-ounce) mahi-mahi fillet

1 tbsp garlic, chopped

1 lemon, juiced

2 tbsp ghee (clarified butter)

Salt and freshly ground black pepper to taste

Directions:

Saute the mahi mahi until the underside is golden brown. Turn the fish over and add the garlic, lemon juice. Once the wine and lemon juice have cooked down, add the ghee. Finish cooking and season with salt and pepper.

* Caesar Salad with Walnuts and Mango Dressing

Ingredients:

1 head romaine lettuce

½ cup walnuts, chopped

For Dressing:

1/2 cup orange juice, freshly squeezed mango dressing
1/2 cup mango
2 tbsp unfiltered extra virgin olive oil
1 tbsp agave nectar
1/2 lemon, juiced
1/2 tsp tahini
1/8 tsp cayenne, optional
Pinch of Himalayan Pink sea salt
Put all ingredients in vitamix and blend until smooth. The dressing is adopted from www.carolynakens.com

Directions:

Assemble the salad: Tear the lettuce into a large bowl. Add enough dressing to coat the salad to your liking: add walnuts and toss the salad well. Serve immediately.

* Click to listen to Healthy Italian Cooking with Celebrity chef Maria Liberati.

** Click to listen to tips on Healthy Cooking with award winning nutritionist and cookbook author Robyn Webb.

*** Click to listen to tips on how to Heal Thyroid with Whole Foods with Natural Foods Chef and Holistic Health Counselor Andrea Beaman.

Bon Appetit!

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Healthy Heart, Healthy Recipes, Tips to Lose Weight | No Responses »
Tags: anti-aging, Fish Recipe, Home Cooking, Mediterranean diet, Salad Recipe

Summer Survival Kit: Six Tips to Make Your Summer Happier and Healthier

Friday, June 25th, 2010

As a holistic health and nutrition counselor, I would like to give you some natural summer recipes, and food and diet tips to make your Summer days happier and healthier.

I. Don’t forget about sun damage to skin and sunscreen protection for your family and friends:

Tips on How to Protect from Sun Damage on Face and Skin Naturally

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

Video Tip: 10 Super Foods that Can Make Us Super Sick

Video Tip: 10 Beverages That Can Make Us Super Sick

“Super Foods” to Avoid to Stay Super Healthy

Headache Trigger That Might Be In Your Lunch

III. Try to incorporate many types of healthy Super Foods into your diet:

Super Foods as Cures for Headaches

Fiber Rich Foods to Keep Everyone Happy MP3 available

Go Red for Your Heart

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 to Your 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

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

VI. Plan ahead to 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

Beet Salad for Detox, Headaches, High Blood Pressure and Weight Loss

Let your Summer be the happiest and the healthiest time of the year!

Never forget to breathe, smile and be happy!

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

Posted in Detox, Healthy Recipes, Stress Relief | No Responses »
Tags: Detox, Diet and Nutrition, Holidays Recipes, Home Cooking, stress, Weight Loss Tips and Recipes, Whole Foods

Natural Pain Relief Recipes for Headaches, Backache and Fibromyalgia

Thursday, June 10th, 2010

Try these super healthy pain cure recipes if you suffer from chronic pain caused by arthritis, headaches, backache and fibromyalgia.

If you suffer from chronic pain you may need to boost your immune system and reduce inflammation. If you change your eating habits by incorporating more fresh vegetable juices, steamed vegetables, fruits, grains, nuts and seeds into your diet you may reduce your chronic pain by boosting your immune system and reducing inflammation.

Pain Relief Smoothie

This smoothie can support your immune system by providing numerous antioxidants, omega-3 fatty acids and trace elements.

Ingredients:

1 medium apple

1 plum

¼ cup blueberries or cherries

1 tsp flax seed oil or half avocado

Juice of 1 lemon

1/2 tsp Spirulina or Blue Green Algae powder

1/2 tsp Bee Pollen

1 cup soy milk

Directions:

Place all ingredients into the blender, blend well and drink.

Vegetarian Sushi Pain Cure

(adopted from Food as Medicine by Dharma Singh Khalsa, MD)

Millet and quinoa have good protein content, are very easily digestible and can reduce inflammation. All the vegetables in this recipe are rich in powerful antioxidants, which can help help you detox naturally, and provide good omega-3 fats thus further reduce inflammation. Ginger stimulates circulation.

Ingredients:

12 cup millet

2/3 cup quinoa

2 cups water

1 tbsp fresh lemon juice

1 tbsp brown rice syrop

1 organic carrot

½ cucumber

1 celery stalk

1 green onion

½ avocado

1-ich piece of fresh ginger, peeled and grated

4 sheets of nori (toasted)

Dipping Sauce:

1 tbsp. Braggs Liquid Aminos

1 tbsp fresh grated ginger

1 tbsp water

½ tsp honey or brown rice syrup

1 ½ sprigs scallions, minced

Directions:

Cook grains, cool and add lemon juice and brown rice. Cut the carrot, cucumber, celery, onion and avocado into julienne strips lengthwise. Steam the carrot and ginger pieces for 5 min. and allow to cool.

Place several tablespoons of grains on the nori sheet. Smooth the grain evenly over the sheet to a thickness of ¼ to 18 inch, so that it covers all except the last inch or two farthest away from you. Arrange vegetables in two or three horizontal rows on top of the grain. Tuck over the edge closest to you and keep rolling. When you come to the end of the grain, lightly moisten the last inch or so of bare nori, and let the pressure of the roll and your hands seal it. With a sharp knife cut the roll into 5-6 pieces. Repeat for the remaining nori sheets. Make 15 pieces.

Note: If nori is not toasted, hold it over a gas flame or roast in a saucepan until it turns green. When it is not toasted, it is much tougher and may crumble when you try to eat it.

Bon Appetit! And let us be do our best to be pain free, shall we?

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Headache Migraine Relief | 4 Responses »
Tags: Headache Migraine Relief, Health Recipes, Holistic Health and Nutrition Counselor, Home Cooking, Whole Foods

Warming Soup Recipes to Feel and Look Fabulous During Cold and Flu Season

Saturday, November 7th, 2009

It is cold outside so we need foods to warm us up, nourish our body, draw energy into our digestive tract, help digest food properly. If we have healthy digestive tract we have less stress on the body which leads to a beautiful skin and hair and also makes us feel and look fabulous.

Healthy intestines also will boost our immune system so we won’t catch colds during Cold and Flu Season and avoid seasonal depression.

Here are some recipes to help you stay healthy and happy during cold days.

Warming Buckwheat Soup

Ingredients:

4 cups water

½ cup buckwheat

2 cups cabbage chopped

2 cups butternut squash, chopped

2 small onions

2 tbsp olive oil

1 strip wakame seaweed

sea salt and pepper to taste

2 tbsp parsley to garnish

Directions:

Roast the buckwheat, by stirring in a skillet over medium heat until it turns golden brown and smells toasty. Sautee onions in olive oil for 4-5 minutes. Bring the water to boil with squash and wakame (cut in small pieces); dd buckwheat and cabbage, simmer for ten minutes. Add onions, salt and parsley. Serve with fresh dill.

[smartads]

White Bean and Vegetable Soup

Ingredients:

1 small rutabaga, diced

2 parsnips, sliced

3 carrots diced

2 stalks celery, chopped

1 cup white navy beans, soaked for 2 hours

6 cups water

1 onion, chopped

2 tsp olive oil

2 tbsp fresh cilantro, chopped, to garnish

2-3 fresh scallions, sliced, to garnish

Directions:

Place the kombu on the bottom of the soup pot, top with beans, add celery and water. Bring to boil, reduce hit and simmer for 50- 60 minutes until beans soft. Meanwhile sautee onions for 5 minutes in olive oil, add carrots, parsnip, rutabaga and sautee for more 10 minutes. Combine all ingredients in the soup pot, simmer for 3 minutes. Serve with cilantro and sliced scallions.

Bon Appetit!

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Benefits of Whole Foods, Healthy Recipes | No Responses »
Tags: Cold and Flu Season, Healthy recipes, Home Cooking, Soups

Sweet Adzuki Soup Recipe to Take Ten Years Off Your Skin

Saturday, October 17th, 2009

Have you eaten some soup lately? It is the right time to start making soups if you want to feel warm and comfy and nourished, not to catch cold and flu or feel like winter blues are coming, feel and look younger.

Soups relax, nourish and stimulate our intestines, liver and kidneys which help our skin look healthier and younger.

I would like to share with you an anti-aging Soup Recipe to nourish your skin form inside out so you will feel and look fabulous. These recipes were adopted from one of my favorite books Glow, a Prescription for Radiant health and Beauty by Christina Pirello.

Sweet Adzuki Soup

There is nothing like adzuki beans to take ten years off your face. Most of us begin to show our age when the delicate skin around the eyes grows puffy or develops dark circles and creases. Those common symptoms are a sign that the kidneys are overtaxed and tired, growing weak and flaccid.

These little red beans help to rebalance the kidney function, restoring the youthful appearance of our eyes.

Ingredients:

1 inch piece kombu

½ cup adzuki beans, rinsed, soaked for 4 hours

5-6 cups filtered water

1 small leek thinly sliced

1 carrot diced

1 cup diced winter squash (butternut, buttercup, kabocha)

1 cup finely diced green cabbage

3 tsp barley

2-3 leaves kale, finely diced for garnish

Directions:

Place kombu on the bottom of a soup pot, top with beans and water. Cook for over 5 minutes (after boiling), reduce heat, to low and simmer for 35 minutes. Add the vegetables and cook for 35 minutes more – until the beans are soft and vegetables are tender. Stir the kale and serve.

Bon Appetit!

Let us be soup smart and start making one soup recipe at a time to feel and look fabulous.

If you think you this is the right time when 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.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Beauty Remedies, Benefits of Whole Foods, Healthy Recipes | No Responses »
Tags: Healthy recipes, Home Cooking, Soups, Whole Foods, Women's Holistic Health Programs

Homemade Soups as a Stress Relief Tool, Weight Loss Technique and Beauty Remedy

Thursday, October 15th, 2009

When it is cold outside we need more homemade meals to draw energy and warmth into our body to feel warm and nourished. Do you make soups often? Soup is one of the healthiest foods, it helps digest and assimilate food properly and make us feel and look fabulous during seasonal depression and Cold and Flu Season.

* Soups relax and stimulate digestive tract, so when you take in solid foods, the process of digestion is already at work. When the body can digest food easily, it’s less stressed which is very beneficial for our immune system.

* Soups make us feel satisfied with less volume which is helpful for a successful weight management.

Cristina Pirrello calls soups a golden elixir in her book Glow, A Prescription for Radiant Health and Beauty, here is an extract from it:

Soup is also like a golden elixir for our skin and hair. Being a warm liquid, soup has an energy that draws moisture and nutrition deep into the body, particularly to intestines. So the ingredients of the soup, using the liquid as the vehicle, travel deep into the body carrying the nutrients, but more important, the energy of the vegetables, grains, or beans to the intestines, liver, and kidneys efficiently and quickly.

When these three organs are working well, they come together in a symphony of energy influencing the quality of our blood, making it strong and clean, which in return, nourishes the skin and hair and nails to be their best.

Here is how it works.

* If you want skin that is less oily and prone to break-outs, you might choose to make soup with daikon and shiitake mushrooms, both of which are reputed to work in the body to break down and eliminate accumulated fat which can result in common skin problems.

* If your problem is dry, tight skin, you might choose to sauté your vegetables before cooking them in soup to add richness of oil to the pot, to soften the dryness. You might also chose vegetables with a sweet, moist nature, like winter squash, onions, dark leafy greens and green cabbage.

So make a fresh pot of soup every day. Savor it’s deep nourishment and delicious energy – and watch as a more youthful and beautiful you is created with each spoonful.

Bon Appetit!

If you think 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.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Beauty Remedies, Benefits of Whole Foods, Healthy Recipes | No Responses »
Tags: Holistic Health and Nutrition Counselor. Women's Health Programs, Home Cooking, Soups, Weight Loss Tips and Recipes