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Beauty Tips To Protect Your Face and Skin from Sun Damage – Part I

May 30, 2016

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Summer is here; are you ready to go to the beach and get a suntan to feel and look fabulous?  Before you do, don’t forget that there is no such thing as a safe tan, and before you think there is a totally safe sunscreen for sun protection from sunburn, consider that numerous studies show that there is as well no such thing as a best sunscreen lotion.

You might think that sunscreens prevent skin cancer. Well, they can protect against sunburn and reduce sun damage to skin, but as for protection against sun induced cancer … the connection between sunscreen and cancer may not be what you would expect. Natural Beauty Remedies to Protect Your Skin From Sun Damage

 Everything we eat goes to our bloodstream, everything we apply to our skin is also absorbed into our bloodstream. Have you noticed how many chemicals are included in the list of sunscreen ingredients? Studies show that the longer sunscreen lotion and creams are left on the skin, the more they will be absorbed into the body. A super simple detox may help, but why not try some healthy tips and natural sunburn remedies to protect your skin from sun damage.

Natural Beauty 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 ingredients in sunscreeen that are safer to use. 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 the Cosmetic Safety Database using the Holistic Health Resources link at

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 child or 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 sunscreeen protection is also 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 this summer.

Breathe, smile and be happy.

© Irina Wardas, HHC

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

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Prevent Breast Cancer | Learn How to Read Nutrition Labels

October 1, 2015


Do you normally read nutrition labels before making your purchase?

October is Breast Cancer Awareness Month, so I would like to remind you that when grocery shopping, reading labels in order to prevent or survive breast cancer is a must.

Prevent breast cancer by learning to read nutrition labels:

1. The serving sizeLearn How to Read Nutrition Labels to Prevent Breast Cancer

The information on nutrition labels is only for one serving. If the the product  contains more than one serving, do the math

2. Calories and calories from fat

Assuming that you are on 2,000 calorie diet, 40 calories is considered low, 100 calories is medium, and 400+ is considered high. Always check if calories come from fats, nutrients, fiber, carbohydrates, sugars, etc.

3. Total Fat

We shouldn’t have more than 65-70 grams of fat per day, it means no more than 30% of total calories coming from fat. The easiest way to convert calories from fat, multiply by 9.

4. Trans Fat

If the labels say 0 trans fats but the product contains partially hydrogenated oils, there is still 0.5 or less of trans fats per serving. Well, do the math before you eat too much of 0 fat products. Trans fat is very dangerous for our health, because it clogs arteries which leads to heart disease.

5. Dietary fiber

Ladies, to feel and look fabulous, we need at least 25-30 grams of total fiber daily. Don’t be fooled or confused with whole wheat, multigrain bread. If your favorite bread contains less than 3 grams of fiber, it is not as healthy as you think it is. Look for products with 3-5 grams of fiber per serving.

6. Sodium.

The amount of sodium means the amount of salt per serving.  Look for products with 140 milligrams per serving or less. Too much sodium is dangerous because it raises our blood pressure which can lead to heart attack and stroke.

7. Sugar content

Always remember that 4 grams of sugar = 1 tsp. And don’t forget to look for hidden sugar.

8.  The footnote

The footnote is your reference. The “less than” means that you should limit intake of these nutrients.

Let us be label reading smart, shall we?


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

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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Sun Protect Your Skin with Antioxidant Organic Whole Foods – Part II

July 8, 2015


If you want to feel and look fabulous in Summer, by which I mean feel healthy, you should sun protect your skin from UV damage and skin cancer without using sunscreens and sun lotions that are full of harmful sunscreen ingredients and chemicals  (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 UV sun damage that has already occurred.Sun Protect Skin With Organic Whole Food Benefits

Unfortunately, many of us don’t realize that ultraviolet rays can 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 over exposure to the sun.

Some basic steps you can use to sun protect your skin in summer with antioxidant organic whole foods:

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

  (dont forget to buy them organic to take advantage of their organic food benefits)

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. Be moderate and be selective with your exposure to the sun – 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 Protect 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 harful sunscreen ingredients and 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?

Breathe, smile and be happy.

© Irina Wardas, HHC

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

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Coleslaw with Turmeric Dressing Recipe for Healthy Breasts

October 9, 2013


October is a Breast Cancer Awareness Month to remind us to take care of our breasts. How many cancer fighting foods do you eat daily? Do you like cabbage? Cabbage is one of the healthiest foods because it is rich in vitamin C, fiber and indole-3-carbinol, a compound to help beat breast cancer by converting a cancer-promoting estrogen into a healthier type.

Here is one of my favorite cabbage recipes, because it is easy to make and it is super healthy and delicious. It will help you detox the bodyblock, estrogen, flush the fat.

Coleslaw with Turmeric Dressing RecipeCole Slow recipe


2 cups cabbage, shredded
2 carrots chopped
1-2 cloves garlic
1 middle tomato, chopped
2 tbsp parsley

For dressing:
2 tbsp olive oil
2 tbsp plain yogurt
½ tsp turmeric
1/8 tsp cayenne pepper
¼ tsp dry ground ginger
season with Kelp and Cayenne Seasoning (from Health store or

Mix all ingredients in the bowl. Make dressing in a separate bowl and add to the Cole Slaw.

Bon Appetit!

P.S. Click to listen to our discussion with the bOOb Lady Elisabeth Squires on How to Appreciate and Take Care of Our Breasts.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

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Black Bean with Mango Salad Recipe for Breast and Uterine Health

August 30, 2013


Are you ready to try Black Bean with Mango Salad Recipe for Breast and Uterine Health?

Did you know that extra estrogen in the body can trigger growth of uterine fibroids? To improve your breast health and reduce risk of getting fibroids or growing them bigger, we need more fiber rich foods in our diet, especially beans. Black beans are rich in phytoestrogens and fiber which can help control estrogen and reduce fibroid growth.

Click to sign up for The Look and Feel Great During Menopause ~ Free Online Rejuvenation Retreat Series on September 6-10, 2013

Healthy Mango Salad Recipe with Black Beans and Carrots For Fibroids

  • 1/2 red bell pepper, diced
  • 1  can black beans, drained, rinsedBlack Bean Salad Recipe to Reduce Fibroid Growth
  • 1 mango, diced
  • 1 scallion, sliced
  • 4 tbsp extra-virgin olive oil
  • 2 carrots, chopped
  • 1 to 2 tsp jalapeno, minced
  • 2 tbsp parsley, chopped
  • Salt, pepper to taste

Sautee carrots in 2 tbsp olive oil. Mix all ingredients and serve.

Bon Appetit

Click to reserve your free spot for FREE Retreat to Reduce Menopause Symptoms on September 6-10

Breathe, smile and be happy.

© Irina Wardas, HHC

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

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Breast Meditation and Breast Health Stress Remedies to Keep Your Breasts Healthy

October 2, 2012


To be healthy and live longer we should to take care of ourselves. Celebrate Love Your Body Day 365 days a year!

Sometimes just a couple of minutes of doing nothing, practicing self-love exercise or enjoying facial meditation can dramatically reduce stress, help us relax and feel better.

I would like to share with you this Breast Meditation from the fabulous book Breast Cancer? Breast Health; the Wise Woman Way by Susun S. Weed. I recommend this book to everyone who is interested in valuable information on  breast health stress remedies, how to keep your breasts healthy, prevent cancer and survive breast cancer at any stage.Breast Meditation and Breast Health Stress Remedies

Sit comfortably in front of a large mirror in a warm, private place. Bare your breast. Look in the mirror. Tell your breasts something like:
“I love you. You are just the way you are supposed to be. I see your perfection. I know your beauty. I honor your power.” Use your own words. Repeat as many times as you like.

When you are done, close your eyes. Slowly bring your hands up and cup them under your breasts. Say: “My breasts are healthy. My breasts are powerful.”

Open your eyes and look at yourself in the mirror, saying,”My breasts are my strength. My strength nourishes me and others.

Close your eyes and let your hands return to the lap. Sit quietly and breathe as you visualize glowing pink clouds within your breasts spiraling in toward your nipples for a minute.

Continuing to breathe, let this sparkling pink energy spiral out for a minute.

As you breathe, imagine the energy doing figure-eights from breast to breast for a minute.

Finally, imagine the you are plunging your hands into vibrant pink energy. Feel it flowing up your arms, through your armpits and out of your nipples.

Open your eyes, smile at yourself in the mirror, and come out of the meditation.

Listen to the bOOb lady Elisabeth Squires on How to Take Care of Our Breasts.

Listen to author and sex educator Sheri Winston onBreast Health and Breast Screenings and Mammograms.


Breathe, smile and be happy.

© Irina Wardas, HHC

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

Continue reading...
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