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Healthy Eating with the Seasons: Cabbage Recipes for Cancer Prevention, Weight Loss and Glowing Skin

Friday, October 30th, 2009

Do you like cabbage? It is the right time to try it because even if you can buy it throughout the year, cabbage is at its best during the late fall and winter.

As a holistic health and nutrition counselor, I always remind my clients that cabbage is rich in cancer-fighting nutrients, including Vitamin C, fiber, and two phytochemicals that help detoxify the body from cancer producing substances, get rid of extra estrogen and flush the fat.

Studies show that women who include cabbage regularly in their diet reduce their risk of breast cancer by 45%.

Cabbage has a unique ability to nourish and relax the spleen, pancreas and stomach which help us to feel and look fabulous.

Cabbage Soup

Ingredients:

I pound green cabbage, diced

1 onion chopped

2 medium carrots chopped

6 cups water

3 tbsp barley miso

Parsley to garnish

1 tbsp dried basil

2 tbsp olive oil

sea salt and black pepper to taste

Directions:

Sautee onions and carrots in olive oil for in a soup pot for 3 minutes, add cabbage, salt and basil and sauté for 3- 4 minutes. Add water, bring to boil and simmer until vegetables are soft – for about 20-25 minutes.

Use a little bit of broth to dissolve the miso, and stir back into soup. Simmer uncovered for 3- 4 minutes. Add parsley just before the serving.

Cabbage with Lentils and Arame Sea Weed

Ingredients:

4 cups shredded cabbage

½ cup dried Arame sea weed

½ cup cooked lentils

1 onion, chopped

1 tbsp tomato paste

3-4 tbsp olive oil

¼ tsp turmeric

1/8 tsp Cayenne pepper

1-2 cloves of garlic minced

sea salt to taste

Directions:

Soak Arame sea weed in some water for 5 minutes. Sautee onion in olive oil for 4-5 minutes, add cabbage, salt, tomato paste, Arame sea weed and sautee for 20 -25 min until cabbage is ready. Add stir in lentils, turmeric, red pepper, mix thoroughly and serve. You can also eat it cold.

Bon Appetit!

Let us be eating cabbage smart if we want to feel and look fabulous all year around, shall we?

P.S. 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

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Posted in Cancer Prevention, Detox Weight Loss, Nutrition and Recipes, Whole Foods | No Responses »
Tags: Cabbage Benefits and Recipes, Healthy and Easy to Make Recipes, Holistic Health and Nutrition Counselor. Women's Health Programs, Whole Foods

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

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

Super Foods to Reduce PMS Symptoms and Fight Pain and Fatigue

Monday, October 12th, 2009

Do you experience nervous tension, mood swings, anxiety, constipation, fatigue irritability, sugar cravings, headaches, weight gain at least once a month?

Do you suffer from pain, cramps, backache, irregular periods, excessive bleeding during your periods? As a Holistic Health and Nutrition Counselor, I always remind my clients, that healthy lifestyle, healthier foods choices and plenty of physical activities can help us feel better during periods.

As for certain food choices, numerous studies show that we need:

- lots of fiber rich foods to get rid of excess estrogen and detox our liver, so it can metabolize our hormones;

Adding fiber in the form of legumes, grains, vegetables and fruits to your diet will help reduce breast pain and cramps.

Source: brown rice, oatmeal, vegetables such as broccoli, spinach, carrots, sweet potatoes swiss chard, legumes, beans and fruits.

- Calcium balance in the body if we want to reduce cramps and be in a better mood.

Source: almonds, sesame seeds, cabbage, broccoli, kale, oranges, turnip greens, beans, fish, spinach, artichoke,beets, eggplant, mushrooms, cherries, pineapple, yogurt, kefir, etc.

- Magnesium levels have been shown to be lower in women with PMS than in those without this condition. We are talking about breast tenderness, abdominal bloating, weight gain and even premenstrual mood changes.

Source: almonds, apples, apricots, brown rice, garlic, leafy vegetables, spinach, salmon, etc.;

- vitamin B6 rich foods to reduce PMS cramps and pain as well as for successful estrogen removal;

Source: yams, cabbage, bananas, fish, prunes, walnuts, watermelon, avocado, brown rice, black beans, etc.;

- vitamin E to reduce food cravings, anxiety, irritability, depression, and breast tenderness.

Source: almonds, bell pepper, kiwi, spinach, avocado, romaine lettuce, olive oil, etc..

-essential fatty acids to have milder menstrual symptoms;

Source: wild caught salmon, flax seed, walnuts;

Let us make smart food choices before and during our periods, shall we?

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

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Ten Reasons to Make Ratatouille -Healing Recipe for Women

Friday, October 2nd, 2009

October is a Breast Cancer Awareness Month, so I would like to share tips and recipes to prevent certain cancers with whole foods.. Have you tried some of my recipes with eggplants yet? Apparently, eggplants are very good for us, women, and here are some reasons why:

* The peel of purple contains anthocyanins and proanthocyanidins eggplant (like elderberry, persimmon, tart red cherries and purple grapes, beets, purple cabbage), compounds to protect against brain aging, heart disease and cancer.

* The eggplant is an excellent source of fiber, a mild laxative and diuretic, helps lose weight, keep blood pressure under control, good for diabetes, helps reduce cholesterol and arteriosclerosis.

*The eggplant is one of the alkaline-forming vegetables to improve our immune system and keep us healthy and in balance (acidity creates inflammation, puffiness, weaken our immune system which can lead to cancers heart disease, etc.)

PS. Foods in the nightshade family, such as tomatoes, peppers, eggplant, and some citrus aggravate arthritis and should be avoided.

PPS. Eggplant should be eaten in moderation by pregnant women.

Ratatouille -Healing Recipe for Women

Eggplant is considered to be the most powerful food for women-energizing and soothing. Zucchini is excellent for elimination and healthy skin.

Ingredients:

1 medium eggplant, chopped

3 medium zucchini, chopped

2 onions chopped

2 tbsp extra virgin oil

1 tbsp garlic

½ tbsp basil

1 tbsp dill and parsley

1 cup diced tomatoes (fresh or canned)

sea salt and black pepper to taste

Directions:

Sautee onions in olive oil for 3 minutes, add garlic and spices, cook for a few minutes more. Add tomatoes, eggplant and zucchini. Cook until vegetables are soft. Serve with couscous, or basmati rice.

Bon Appetit!

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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permission

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Healthy Eating with the Seasons : Three Eggplant Recipes

Wednesday, September 30th, 2009

Eggplant is rich in fiber, influences liver and uterus and according to Paul Pitchford, “particularly helpful for resolving repressed emotions and their harmful effects on these organs.”

Actually a fruit, eggplant is in season from August through October, and combines with other foods like non-starchy vegetables.

Here are some recipes to enjoy:

Baba Ganoosh/ Eggplant Dip/Spread

Ingredients:

2 medium eggplants

2 large tomatoes

2 cloves garlic

2-3 tbsp extra virgin olive oil

1 onion chopped

Sea salt and pepper to taste

1 1/2 tbs lemon juice or apple cider vinegar if needed to taste

Directions:

Bake eggplants in 450 degree F. oven for 50 minutes (or in the covered sauce pan until it is soft). Leave eggplants in a strainer for an hour to cool off and get rid of excess juice. Peel eggplants and put pulp in a blender or food processor. Dip tomatoes into hot water for a minute – it will help to peel the skin. Add tomatoes pulp, onions and garlic in a blender and mix to desired consistency. Season with salt and pepper. Serve with whole grain toasts, crackers, vegetables or as appetizer.

P.S. if you don’t have blender, chop all ingredients finely and mix in a bowl.

*****

Roasted Eggplant with Garlic and Parsley

Ingredients:

1 medium eggplant

1 clove garlic minced

2-3 tbsp olive oil

2 tbsp parsley or cilantro to garnish

Directions:

Cut eggplant in half and then into thin pieces lengthwise. Grill, roast in the oven or sautee in the pan with olive oil. Spread minced garlic and garnish with some parsley.

*****

Eggplant with Zucchini, Tomatoes and Potatoes Stew

Ingredients:

1 medium eggplant chopped

2 medium zucchinis chopped

1 medium potato sliced and cubed

1 medium onion chopped

2 carrots chopped

2 tomatoes chopped

3 tbsp parsley minced

olive oil as much as needed

salt, pepper to taste

Directions:

Take a big frying pan to sautee onions in olive oil for 3 minutes. Add carrots and sautee for 5 minutes. Add zucchini and sautee for 4-5 minutes stirring from time to time. Add tomatoes and sautee for 2-3 minutes.

Meanwhile, cook potatoes in hot water until tender and sautee an eggplant in a different pan.

Mix all ingredients, add parsley, salt and pepper. Serve warm or cold.

P.S. You can also add pieces of chicken, beef or pork.

Bon Appetit!

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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Tags: Eating with the Seasons, Home Cooking, Whole Foods

Fall Detox: How to Eat by Nature’s Design – Part I

Friday, September 18th, 2009

Every time of the year is different and it is always wise to get your body ready to enter the new season. It helps balance the body and mind and also strengthen our immune system which is very important for preventing illnesses including colds and flus as well as seasonal depression.

To rejuvenate our body and restore our balance we can try super simple Fall Detox with healthy whole foods. To detox/cleanse our body, we have to get back to basics: grains, beans and legumes, vegetables and fruits, nuts and seeds.

Why?

Because this is what we are supposed to eat by nature. Nature’s design for us is revealed by a common sense look at our physical structure. I’d like to share with you an excerpt from one of my favorite books The Self-Healing Book by Kristina Turner.

Our TEETH are built to grind mostly high-fiber food such as whole grains, seeds, leafy greens and roots. 20 out 0f 32 teeth are grinding molars.

Internal ORGANS function very smoothly on a grain, bean, and vegetable diet. Complex carbohydrates regulate blood-sugar and provide steady energy.

But on a diet rich in fat, protein, sugar, and salt, organs such as kidneys, liver, gall bladder, and heart often become weak and clogged, depleting our vitality and leading to illness.

INTESTINES are self-regulating and cleansing on a high-fiber diet. But a typical American low-fiber diet leads to sluggishness, gas, and susceptibility to colon cancer.

HELPFUL BACTERIA thrive in our intestines on a grain-based diet. But these die off and are replaced by unhealthy microorganisms when we eat too much fat, sugar, meat or chemicals. Fermented foods help to renew the healthy bacteria population.

HEALTHY BLOOD flows freely on a low-fat, low-sweet diet. High fat meals, by contrast, make blood thick and sludgy. Sugar weakens and thins the blood.

Let us be whole foods smart to get back in balance with our body and our mind, shall we?

P.S. It is also the right time when you might need help with one of my Holistic Health and Wellness Programs for Women including “Balancing Act”. 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

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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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Tags: Bones and Hair, Diuretic Foods, Healthy Kidneys, Healthy Skin, Holistic Health and Nutrition Counselor, Nails, Whole Foods

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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Tags: Holistic Health and Nutrition Counselor, Whole Foods

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.

{smartads}
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

Make Summer Beauty Remedies in Ten Seconds or Less

Sunday, July 19th, 2009

Podcast: Play in new window | Download

As a holistic health and nutrition counselor, I help women get healthier and happier by changing their lifestyle and food preferences. I love whole foods, believe that they can cure most of all illnesses and love to use them in every possible way.

Listen to Podcast for Extra Tips

Here are some tips on fast and easy to make your own beauty remedies from summer fruits and vegetables to nourish, rejuvenate and moisturize your skin. Keep only in mind that some of the fruits and vegetables you have to buy organic in order to avoid toxic chemicals and pesticides. Always check on the “dirty dozen list” and seasonal local produce list.

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

Are Your Fruits and Vegetables Really Fresh

Ingredients:

Strawberry

Apricot

Cherry

Peach

Banana

Pear

Cucumber

Zucchini

Summer squash

Papaya

Watermelon

Grapes

Tomato

Kiwi

Grapefruit

If you think of anything else you can use as facials, please add to this list and let me know.

Directions/ Options:

Option One: Take one of the ingredient, mash it with a fork (if possible) and apply on your face and neck. Wash it off in 10 minutes.

Option Two: Take one of the ingredients, slice it and rub one slice over your face and neck; Wash it off in 10 minutes.

Option Three: Mash one of the ingredients to have 2 tbsp mashed puree, and add:

1 tbsp organic cold pressed olive oil

1-2 tbsp kefir or plain yogurt

1 tbsp raw organic/local honey

Apply the mix on your face and neck. Wash it off in 10 minutes. Breathe, smile and be happy.

To eat more fruits and vegetables and use them at the same time as facials will help you to feel and look fabulous in Summer.

Bon Appetit and cheers to your Health and Beauty!

P.S. If you think 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….