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Avoid Pains and Injuries with Hand Yoga Beauty Exercises

March 11, 2011


The neck and hands will always reveal  a woman’s real age. So, if you want to feel and look younger, learn how to firm your neck and take care of your hands.

Facial magic beauty exercises might help your neck and double chin look younger.

As for our hands, with 27 small bones, 30 joints, and 37 muscles in each hand, we need to take care of them in a different way to avoid pains and injuries. Hand Yoga Beauty Exercises can help.

Here are some great tips on how to take care of our hands from the article Conscious Care for the Hands by Beauty and Wellness Expert Mary Bath Janssen.

Warm up and stretch your hands before beginning your day. Start in the shower, by reaching with energized fingers toward the sky. Stretch your hands throughout the day, and stay mindful of how you sit and stand. Hand discomfort may sometimes be the result of poor posture, which puts strain on the back, neck, and shoulders, ultimately affecting our arms, hands, and fingers. For instance, carpal tunnel syndrome is a swelling of the tunnel just below the wrist, which pinches the median nerve as it passes through the wrist. It’s often caused by repetitive wrist movement, particularly unnatural posturing, or when vertebrae in the neck become misaligned.Neck and Hand Beauty Exercises for Neck Tone and Hand Flexibility

To prevent these woes, be vigilant about changing the position of your body and hands when doing repetitive tasks. Take full body stretch breaks, including healthy hand stretches every 10 to 15 minutes. Also consider:

• Interlock your fingers in front of the heart center, then stretch your arms, palms facing away, as far out in front of you as they will go. Feel the lovely stretch throughout your hands and arms. Now raise toward the sky, breathing deeply the whole time. Lower down, then draw the hands back toward the chest.

• Harmony balls—also called health spheres—reduce stress and also stimulate your hand’s acupressure points, muscles, and nerves. They improve blood circulation and energy flow, which in turn build strength and flexibility (I love mine!). Place these two balls inside one hand and revolve them around each other as long and fast as desired. Focus on the melodic chiming sound they make.

• Stress relief or grip strengthener balls are great for stress relief and for developing hand and forearm strength. Keep them in your desk drawer, next to your bed or television, and in your car. This is something so simple that really works! read the rest of the article.

Click to listen to our discussion with Beauty and Wellness Expert Mary Beth Janssen on Spa Rituals and  Self Nurturing Tips for Busy Women.

Breathe, smile and be happy today.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Coach and Radio Host

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Gluten Free Chocolate Cake as a Mood Booster and Beauty Recipe

March 8, 2011

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What if I told you that you could not only enjoy your delicious desserts, but alos use them as beauty recipes to boost your mood?  This healthy recipe will definitely help you feel fabulous.

If you are ready for some pleasure today, try  this gluten free cake recipe by LindaJoy Rose, Ph.D. from her book  Raw Fusion: Better Living Through Living Foods.

Chocolate (cacao) boosts our serotonin level to help us get in better mood. Studies also show that a good quality cacao  might make our skin smoother and more moisturized .

Walnuts are rich in omega-3 fatty acids to help us beat seasonal depression and insomnia and have a glowing skin.Gluten Free Chocolate Cake as Mood Booster and Beauty Remedy

Gluten Free Chocolate Cake with Vanilla Creme Sauce Recipe

  • 2 ½ cup walnuts
  • 1 pinch salt
  • 10-12 medjool dates
  • 1 tsp. vanilla extract
  • 1/3 cup cacao powder (unsweetened)
  • 2 TB. coconut oil
  • 2 TB. maple syrup
  • 2 TB. water

Place walnuts and salt in food processor and process until finely ground. Add dates, vanilla, cacao, coconut oil and maple syrup and process until mixture sticks together. Add 2 tbs. water and pulse for a moment. Form into a circular cake, about 6″ diameter on a serving plate. A small slice of this rich cake goes a long way!

Options: Garnish with mint leaves or raspberries. Fantastic served with Vanille Crème Sauce Drizzle with vanilla crème or put a spoonful next to each slice.

Vanilla Creme Sauce Beauty Recipe

  • 1 cup soaked cashews
  • 1TB. Vanilla extract or seeds from 1 vanilla bean
  • 2-3 TB. Extra virgin coconut oil
  • ½ – 3/4 cup water
  • 4 TB. pure maple syrup

Prep: 2 hours ahead. Soak cashews in water. Drain and rinse.

Place drained cashews in blender with ½ cup of fresh water, maple syrup and coconut oil and blend until smooth. Add vanilla and rest of water, if needed, and blend until very silky. Refrigerate 20 minutes before serving. Can be sealed and stored for several days in fridge.

Bon Appetit!

Click to listen to our discussion with Dr.LindaJoy Rose on How to Make Healthy Romantic Dinner.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Coach and Counselor

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Healing Bath Detox and Anti-Aging Remedies and Recipes

February 1, 2011


Are you ready for  some pleasure healing? Would you like to take a healing bath as a small treat to yourself?

A healing bath is the best help with sleep and anti-aging remedy. A healing bath can also help nourish and rejuvenate your skin, detox our body and relax your muscles and mind.

I would like to share with you several bath beauty remedies to detox your body, soften your skin, refresh your brain and make you feel and look fabulous.

Happiness consists in frequent repetition of pleasure.” – Arthur Schopenhauer

I. Natural Body Scrub Beauty RecipesDetox Baths for Sleep Help and as Healthy Beauty Remedies

  • Almond Butter Scrub

Get some almond butter and use it as a body scrub to rejuvenate and nourish your skin. Almonds are rich in vitamin E to make our skin smooth and glowing.

  • Sugar and Spice Body Scrub

Add one cup sugar to ¼ cup olive or almond oil; mix in one teaspoon each cinnamon, nutmeg and ginger powder. Use in the shower for a morning wake up ritual. Your skin will smell as sweet as pumpkin pie. (from

II. Rejuvenating and Nourishing Detox Healing Bath Recipes

  • Ginger BathDetox Baths as Healthy Beauty Remedies

Peel and coarsely chop an inch of whole ginger and put it in an old stocking, tying one or both ends to keep the ginger inside. Place in a tub with very warm running water. A ginger bath will help to detox your body and soothe your skin.

  • Apple Cider Vinegar Bath

If you’re tired and worn out, try adding half a cup of vinegar to your bath. You’ll be surprised at how invigorating this is.

  • Milk Bath

Cleopatra could afford a bath in pure milk, but, hey, most of us don’t have the deep pockets she had. So if you want to try a less expensive milk bath, add a cup of instant milk powder to your bath water. Doing so will help you have silky soft skin. You could also add a few drops of lavender essential oil to relax you before bed. (all three bath ideas are adopted from www.

*Click to listen to Beauty Expert Mary Beth Janssen on Pleasure Healing: Self Nurturing with Mindful Practices and Sacred Spa Rituals.


Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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Natural Beauty Sleep Remedies and Stress Relief Techniques for Your Sleep Needs

January 20, 2011


How is your beauty sleep nowadays? How many hours do you normally sleep?  Subject to individual variations, we women normally should sleep 8-hour a day.

Sleep can help us reduce stress, prevent headaches and migraines, manage weight gain, deal with hormonal imbalance. and menopause.  If we have less stress and enough sleep, we feel happier and look younger, don’t we?

If you are able to reduce your stress level, you will be able to fall asleep faster and sleep more deeply.Beauty Sleep Remedies and Stress Relief Tips for Your Sleep Needs

Natural Beauty Sleep Remedies and Stress Relief Techniques for Your Sleep Needs

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

  • Journalling 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

as an insomnia remedy:

  • 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 food and activities that can interfere with sleep.

  • It is always important to remember what to avoid for a better sleep. Here are some of super unhealthy foods that can affect sleep:
  • Caffeine
  • Alcohol
  • High-protein foods
  • High-fat foods
  • Intense physical activities in the evening
  • Cell phones

Click to learn about other sleep remedies and insomnia remedies from eBook “DeStress – 101 – The Survival Kit for Busy Women”.


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

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Continue reading...

Soothing Pomegranate Scrub Anti-Aging Beauty Remedy and Recipe

January 17, 2011


How well have you been taking care of yourself? Don’t forget that you need to nurture yourself if you plan to feel as great as you want to look.

Here are some ideas for you to try:  a love your body meditation as an anti-aging remedy, facial meditation for your dry skin, healing baths to reduce stress and sleep better,or a self foot massage as a real pleasure and treat to yourself.

I also would like to share with you this fabulous pomegranate scrub created by Susan Gala, a Licensed Massage Therapist and AFAA group fitness instructor.

Pomegranates are full of skin preserving anti-oxidants, while the white sugar provides a natural form of glycolic acid to help sweep away dead skin cells.Soothing Pomegranate Body Scrub Beauty Remedy and Recipe

Pomegranate Body Scrub Beauty Remedy and Recipe

  • 1/2 cup of pomegranate seeds
    1/2 cup white sugar
    2 teaspoons of avocado or safflower oil
    2 drops of essential oil

In a small bowl combine seeds and sugar, and crush with a spoon. Add oil and blend. The pomegranate seeds will naturally scent the scrub. AHH, massage gently onto damp body.

Click to listen to our discussion with fitness instructor Susan Gala on How to Strengthen Pelvic Floor Muscles in order to Get Rid of Incontinence and Improve Sexual Desire.

Click to listen to our discussion with Julie Gabriel, Holistic Nutritionist on Holistic Beauty Remedies for Your Skin and Hair.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor, Coach, and Relationship Expert

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Homemade Beauty Recipes for a Natural Exfoliation Instant Face Lift

August 28, 2010

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Did you know that on any given day you are exposed to up to 500 chemicals?  All these toxic chemicals can cause cancer, hormonal imbalance, headaches, menopause problems, headaches, etc.

If you are interested in reducing your exposure to these chemicals, start by using safer personal care products, or by making your own homemade beauty remedies.

Listen to an interview with Stacy Malkan, co-founder of the national Campaign for Safe Cosmetics on how to avoid chemicals in personal care products and which alternatives are safer.

If you prefer homemade beauty remedies for natural face lift, exfoliation, rejuvenation and moisturizing your skin, I would like share with you  two homemade beauty recipes I adopted from the book The Green Beauty Guide: Your Essential Guide to Organic Natural Skin Care. by Julie Gabriel. They helped to make my skin more glowing and younger looking.

Yogurt Face Scrub Natural Exfoliator Beauty Recipe

  • 20 gr of powdered brewer’s yeastYogurt Face Scrub Natural Exfoliator Beauty Remedy
  • 2 tsp plain yogurt
  • 2 tsp almond meal
  • 1 tsp raw honey

Mix all ingredients. Use scrub immediately, and do not store in the refrigerator.

Clay and Egg Mask as a Deep-Cleansing Face Lift Beauty Recipe

  • 2 tbsp white clay Clay and Egg Mask as a Deep-Cleansing Face Lift Beauty Recipe
  • 1 tbsp
  • corn flour
  • 1 egg white
  • 1 drop chamomile oil

1. Blend ingredients; mix well to dissolve egg white completely.  Apply to clean, dry face. If paste is too thick, you can add a little bit of  freshly brewed chamomile tea. Let it dry and wash off with warm water. Yo can keep the mix in the refrigerator for a week. (adopted from the book The Green Beauty Guide..)

* Click to listen to more Holistic Beauty Remedies with author Julie Gabriel.

* Click to listen and try facial exercises for natural face lift with Cynthia Rowland,Facial Fitness Expert and Creator of Facial Magic. 

* Click to listen to our discussion with Stacy Malkan, co-founder of the national Campaign for Safe Cosmetics on How to Find Safer Personal Care Products.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach, Counselor and Radio Show Host

Continue reading...
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