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How to Lose Weight, Strengthen the Heart, and Detox Naturally in Summer

Wednesday, July 28th, 2010

Summer is a beautiful time of the year. It can be also the healthiest time for you if you learn to take advantage of the summer weather, long days and abundance of seasonal fruits and vegetables. Summer can be the right time for natural fast weight loss, to detox naturally, to lower your high blood pressure, to get rid of urinary problems, and support your heart.

Pay attention to stress and nutrition for natural fast weight loss detox and cleanse for the summer

Listen to Podcast for Extra Tips

Here are some helpful tips for you:

I. Try to drink two-three extra glasses of water a day– it is very easy to do when it is hot outside. If you can develop this habit, you will continue drinking more water in the fall and winter.

Dehydration is one of the causes for headaches, migraines, and constipation, all of which can lead to high blood pressure and heart disease, hormones imbalance, PMS symptoms, etc.

One Extra Glass of Water to Drink and 500 calories to Burn the Easy Way

II. Start an easy exercise program. By easy I mean think about some outdoor and indoor activities you might have forgeotten you enjoy, like walking, bike riding, tennis, swimming, hiking or even dancing. If you are extra ambitious, consider camping.

Summer days are long enough, so no excuses for not having time to exercise every day. Eventually it will become your daily routine and will thus be easier to keep up with in winter. Did you know that exercise in the brings better results and is healthier for the body?

III. Try to reduce high-calorie and high fat foods by replacing them with an abundance of fruits and vegetables and foods for constipation. Eating more plant foods helps with weight loss detox to cleanse smart. Why? Because all fruits and most vegetables are laxative = rich in fiber. And foods high in fiber is what you need the most if you want to have a healthy digestive system.

Avoiding high calorie and high sugar foods can also relax you, which is very important if you want to feel and look fabulous (remember: stress and nutrition are related and needed for natural fast weight loss)

Tips on How to Read Labels and Find Hidden Sugar

Sugar and Caloric Overload Foods

Fiber Rich Foods for Headaches, Blood Pressure and Weight Loss

IV. Try to eat more detox food, for example, diuretic foods, such as cherries, pine apple, celery, parsley root, water melon, cucumbers, artichokes, watercress, all of which improve urination.

Hot weather increases sweating and reduces urination, which can lead to water retention, and sometimes to a puffy face or heavy legs. These foods will also help you reduce your blood pressure which is very important for healthy kidneys and heart. Check which fruits and vegetables are from Dirty Dozen List, and why it is better (healthier) to buy them as organic fruits and vegetables for their organic food benefits.

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

V. Try to spend at least 10 – 15 minutes every day being with and in nature: at the beach, in the park, in the woods, in your back yard watching birds, floating clouds, your favorite flower or a tiny lizard; or maybe doing completely nothing. It will destress your mind and relax your body.

Take a Break and Relax with Butterflies

The only thing you can do is breathing, smiling and being happy.

Let us take advantage of Summer time to get healthier and happier, shall we?

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Detox, Stress Relief | 1 Response »
Tags: Detox, Diuretic Foods, Headache Migraine Relief, High Blood Pressure, Summer Holistic HealthTips, Weight Loss Tips, Whole Foods

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

Super Foods to Reduce Sun Damage to Skin and Face – Part II

Thursday, June 24th, 2010

If you want to feel and look fabulous in Summer, by which I mean healthy, you need to learn not only how to protect your skin from sun damage and skin cancer without using sunscreens that are full of harmful chemicals and toxins (which I talked about it in How to Protect Our Skin from Sun Damage Part I), but also how to help your body to deal with the damage that has already occurred. Reduce Sun Damage to Skin and Face without Harmful UVA Sunscreen

Unfortunately, most of us don’t realize that ultraviolet rays do significant damage to our skin by forming free radicals in the skin cells; recent research indicates a strong link between free radicals and the risk of disease.

Fortunately, our bodies can produce antioxidant compounds on their own naturally to neutralize free radicals before they can harm our biological processes. We can help the process by eating foods rich in antioxidants, including vitamins A, C, E and D as well as selenium and omega-3, all of which can significantly reduce the inflammation and skin damage caused by exposure to the sun.

Here are basic steps you can use to protect your skin in Summer:

1. Incorporate more Super Foods in your diet = foods rich in antioxidants.

bright-colored fruits and vegetables, such as carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches, apricots, watermelon, berries to get more Vitamin A;

oranges, lime, kiwi, green peppers, broccoli, green leafy vegetables, berries, tomatoes to get more vitamin C;

walnuts, almonds, sunflower seeds, sesame seeds, green leafy vegetables, barley, millet to get more vitamin E;

incorporate more lycopene rich foods, such as cooked tomatoes, watermelon, papaya, apricots to protect your skin from sun damage;

shellfish, oatmeal, barley, buckwheat, eggs, legumes, chicken and garlic to get more Selenium; and

wild salmon, walnuts, flax seed to get more Omega-3 fatty acids;

2. Moderate and be selective with your exposure to sunshine – the healthiest sun is before 10:00am and after 5:00pm. This is the best time to minimize the most harmfull peak exposure you get when the sun is overhead, while still getting sufficient exposure to produce vitamin D, which is required for the absorption of calcium, necessary for protecting muscle weakness, important for preventing and treatment breast and colon cancer, and osteoporosis, necessary for normal function of thyroid and normal blood clotting.

We also can find vitamin D in:

fish liver, dairy products, dandelion greens, oatmeal, salmon, sardines, sweet potatoes, tuna and vegetable oils.

3. As I mentioned in How to Safe Skin from Sun Damage – Part I, avoid eating carrots, celery, parsley, parsnips and limes before going to the beach - they may make – your skin very sensitive to the sun;

As for me, I always try to obtain antioxidants from whole foods instead of supplements and try to get a healthy suntan by exposing myself to the direct sun only very early in the morning instead of using sunscreens full of unhealthy chemicals. At other times, I use sunblock clothing and sun protection hats to reduce sun wrinkles and sun damage on face.

A healthy life style and a healthy diet are the keys to a younger and healthier skin as well as to a younger and healthier You. Let us be Sun Smart, shall we?

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

Posted in Benefits of Whole Foods, Prevent Cancer | 3 Responses »
Tags: Diet and Nutrition, skin care, Sun Damage, Sunscreen, Whole Foods

How to Be Serotonin Smart to Prevent Headaches and Migraines

Tuesday, June 15th, 2010

Have you heard the famous saying by Hartman Jule? “Sometimes a headache is all in your head. Relax.”

It can help explain the main causes of headaches and migraines.

If you do research for factors that trigger headaches and migraines, you will find a familiar list:

Anger = stress + emotions + diet

Noise = environmental stress

Anxiety = stress + emotions + diet

Sleep disruption = stress +diet

Chemicals + medications= environmental stress

Hormone fluctuations = stress + diet + emotions

Hunger = diet + dehydration + stress

Lifestyle = sleep + stress + diet + physical activity level

Diet = dehydration + stress + diet

Hormones = stress + diet + physical activity level

Sex = hormones + stress

Weight = hormones + diet + stress

As you can see, stress, stress and stress are the top 3 migraine and headache triggers.

If you have to much stress you probably exhibit one or more of the following symptoms:

Insomnia
Irritability
Impatience
Inability to concentrate
Anxiety
Depression
Problem Sleeping

Do you see the connection? If you you can find good stress reducers, you may help get rid of your depression, anxiety, irritability, impatience, impulsivness, and/or insomnia symptoms, which in turn may help you eliminate your headache triggers and, thus, heal your headache or migraine.

All the symptoms above can be caused by low levels of tryptophan (an amino acid our body cannot produce).

Studies indicate that people with low level of tryptophan can suffer from seasonal depression, fatigue and insomnia.

But for us to be able to process tryptophan we need to to have sufficient level of serotonin in our body, (a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood, in other words, to deal with stress.)

Tryptophan rich food sources that act as serotonin boosters, include:

Spirulina, spinach, soy foods, salmon, bananas, potatoes, almonds and other nuts, sesame seeds, sunflower seeds, avocados, beans and legumes, dates, cheese, eggs; (if you eat meat: turkey, beef chicken, pork);

If you eat healthy but have don’t absorb what you eat, your healthy diet won’t do any good. To increase your tryptophan absorption, incorporate more sources of healthy carbohydrates such as fruits and vegetables, grains, beans, nuts and seeds.

To decrease your low serotonin symptoms you can also use natural serotonin foods rich in B vitamins, Calcium, Magnesium and Omega-3 essential fatty acids.

B vitamins:

fish, peanuts, peas, broccoli, prunes, raisins, oatmeal, avocados, asparagus, bananas, spinach, walnuts, sunflower seeds, broccoli, brussel sprouts, mushrooms, brown rice, cabbage, cantaloupe, salmon, seafood, sea vegetables, yogurt, whole grains and nuts.

Magnesium:

almonds, apples, apricots, avocados, brown rice, garlic, leafy vegetables, grapefruit, cantaloupe, sesame seeds, spinach, salmon.

Calcium:

dark green leafy vegetables (collard greens, mustard greens, arugula, dandelion greens, Romaine lettuce, spinach); cruciferous vegetables ( broccoli, cauliflower, cabbage, Brussel sprouts, kale, collard greens, bok choy, radish , daikon, wasabi, horseradish; fish with bones, almonds, sunflower seeds, tofu.

Omega-3 -essential fatty acids:

salmon, fish oil, flax seed, walnuts

How will you know if you need more tryptophan rich foods? Weight gain, overeating, carbohydrate cravings are some of the signs of low level of serotonin. Numerous studies have shown that less serotonin increases the more chance that you may suffer from stress headaches.

So let us be serotonin smart to heal your headache, shall we?

Don’t forget to eat a small piece of chocolate (to boost your serotonin level) and then breathe, smile and be happy to find the migraine and headache pain relief you seek.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Headache Migraine Relief, Stress Relief | 2 Responses »
Tags: Headache Migraine Relief, Holistic Health and Nutrition Counselor, stress, 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

Super Foods to Help Prevent Headaches and Migraines

Tuesday, June 8th, 2010

June 6-12, 2010 is National Headache Awareness Week

More than 100 million people suffer from chronic daily headaches. Causes for headaches include: tension headaches , sinus headaches caused by sinus infection, food sensitivity for example sugar headaches, stress headaches, hunger headaches, and hormonal headaches and menstrual headaches. Natural Headache Pain Relief - Headache Cures to Heal Your Headache

Many of these daily headaches can be prevented by making lifestyle and dietary changes. Numerous studies show that foods rich in certain vitamins and minerals can act as headache cures and natural migraine relief.

Instead of taking painkillers or migraine drugs that have nasty side effects for your headache pain relief, incorporate super foods into your diet; try some of the home remedies for headaches listed below:

- water and fiber rich foods (can be used as constipation remedies). Your stabbing headache may be linked to constipation as has been found by some migraine research.

- Magnesium rich foods, such as almonds, apples, apricots, avocados, brown rice, garlic, leafy vegetables, grapefruit, cantaloupe, sesame seeds, spinach, salmon.

Deficiency of Magnesium interferes with transmission of nerve and muscle impulses, causing irritability and nervousness, which in turn can cause and then require tension headache relief.

- Potassium rich foods: apricots, avocados, lima beans bananas, garlic, raisins, nuts, winter squash, yams and yogurt.

Potassium is important for healthy nervous system. Signs of potassium deficiency include constipation, depression, nervousness, insomnia might be a headache trigger of your chronic daily headaches.

- Vitamin E rich foods: oatmeal, sweet potatoes, watercress, dandelion, flax seed, legumes, seeds and nuts, olive oil.

Vitamin E can be tried as natural migraine relief. Vitamin E helps to stabilize estrogen levels and thus help with hormonal migraines that may occur during your periods. It can also improve brain circulation, which can help reduce your symptoms of a migraine.

- Vitamin B Complex (B1, B2, B5, B6, B12 ) rich foods, such as fish, peanuts, peas, broccoli, prunes, raisins, oatmeal, avocados, asparagus, bananas, spinach, walnuts, sunflower seeds, broccoli, brussel sprouts, mushrooms, brown rice, cabbage, cantaloupe, salmon, seafood, sea vegetables, yogurt, whole grains and nuts.

Vitamin B Complex deficiency can contribute to many anxiety disorders caused by stress, such as hormonal imbalances, blood sugar fluctuations, chronic fatigue, depression, irritability, moodiness, nervousness, constipation; any of these might be a headache trigger.

- Vitamin A rich foods, such as apricots, asparagus, beet greens, broccoli, carrots, cantaloupe, collards, dandelion greens, fish oil, garlic, papaya, peaches, red peppers, sweet potatoes, yellow squash.

Symptoms of vitamin A deficiency include: insomnia, fatigue, sinusitis, and frequent colds, all of which can lead to a pulsating headache, stabbing headache; or otherwise exploding head.

Don’t forget that prolonged or severe headaches should not be ignored: in these cases go see your doctor or go to the Emergency Room.

Let us listen to our bodies and be headache pain smart.

And don’t forget to 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, integrative nutrition, stress, Whole Foods

Seven Tips To Protect Your Skin from Sun Damage – Part I

Saturday, June 5th, 2010

Summer is here; are we ready to go to the beach to get a suntan to look fabulous? As a matter of fact, there is no such a thing as safe tan, and unfortunately, more and more studies show that there is no such thing as a totally safe sunscreen protection from sunburn.

You might think that sunscreens protect against skin cancer. Well, they can protect against sunburn and reduce sun damage to skin, but as for protection against sun induced cancer … It depends. UV Natural Sunscreen Ideas to Protect Skin from Sun Damage

Everything we eat goes to our bloodstream, everything we apply to our skin is also absorbed into our bloodstream. Did you notice how many chemicals regular sunscreens contain? Studies show that the longer sunscreen chemicals are left on the skin, the more they will be absorbed into the body, and it means we’ll get more toxins, which is very dangerous for our health.

Here are some healthy tips and natural sunburn remedies to protect your skin from sun damage:

1. When looking for sunscreen products, look for better and healthier uv natural sunscreen alternatives. Two nontoxic solutions are the sun blocking minerals zinc oxide (studies show that only sunblock clothing and zinc oxide sunblock totally block UVB and UVA rays) and titanium dioxide; they are supposed to be safer products. Also investigate UVA sunscreen products with micronized zinc oxide as the only active ingredient as sunscreen protection to reduce sun damage of face and skin.

Check Cosmetic Safety Database on my References Page

2. Don’t use skin-care products that contain citrus essential oils, especially bergamot (Citrus bergamia). They might increase the skin’s sensitivity to light and cause skin discoloration or rashes.

3. We can use our kitchen oils such as Sesame Oil, Coconut Oil, Olive and Peanut oils as well as rich in cinnamic acid, Walnut Oil, Raspberry Oil, Avocado Oil, Pomegranate Oil, Jojoba Oil, Pumpkin Seed Oil, Aloe Vera Oil, Coffee Butter, Shea Butter. They all provide uv natural sunscreen protection from the sun. You can find many uva sunscreen products that incorporate many of these oils and butters.

4. Don’t eat carrots, celery, parsley, parsnips and limes before you go to the beach. Studies show that these vegetables contain psoralens, chemicals that may make you unusually sensitive to the sun.

5. Incorporate more lycopene rich foods, such as cooked tomatoes, apricots, papaya, pink grapefruit, watermelon into your diet to block UV damaging rays.

6. Apply a thin coat of yogurt, sour cream, kefir or aloe-vera gel to reddened areas to help reduce inflammation and cool and moisturize your skin if you get sunburned.

7. Don’t take your babies to the beach! Your baby sun protection motto should be “no sun.” Why take the risk!

Studies show that even if you use a sunscreen and don’t get burned, there is may still be enough ultraviolet light that does get through to suppress your immune system.

Choose the right sunscreen product by using common sense and exploring your options – the one that offers least harm is the best.

As for me, I don’t use sunscreens because I try to stay out of sun from 11:00 am till 4:00 pm and I wear sun protection hats and try to be in the shade as much as possible. And don’t forget that baby sun protection is is important to think about. When my son was old enough, we would go to the beach only in the early morning so not to be in the direct summer sun. Also, people don’t realize that even if they use sunscreen at the beach, they still need to worry about over-exposure to the sun in other situations - everything in moderation is the best policy.

So let us be sun smart this summer, shall we?

P.S. Don’t forget to listen to my radio show for women “Feel and Look Fabulous with Irina“ for more healthy tips and ideas on how to feel and look fabulous in summer.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Benefits of Whole Foods, Prevent Cancer | 1 Response »
Tags: Holistic Health and Nutrition Counselor, Summer, Sunscreen, Whole Foods