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Homemade Soup as Stress Relief, Weight Loss and Beauty Remedies

January 29, 2017


When it’s cold outside you may need to make more homemade meals, which can act to draw energy and warmth into your 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 can be used as a homemade beauty remedy to make us feel and look fabulous during seasonal depression and Cold and Flu Season.Homemade Soup Weight Loss, Beauty Remedies, and Stress Relief

* Soups can help relax and stimulate digestive tract. 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 can be very beneficial for our immune system.

* Soups can make you feel full with less food input, 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:

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!

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Coach

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Simple Exercises to Reduce Stress and Anxiety During the Holiday Season

December 4, 2016


Are you ready for some exercise for stress and anxiety relief?

If you feel stressed out, feel burned out, irritated and anxious or  stressed-out-woman

suffer from stress headaches, you are not alone!

I would like to share with you these three simple exercises to help you to relax and get rid of stress headaches.

1. Try this breathing exercise and incorporate it into your daily routine:

Every hour, or even more frequently if possible, close your eyes and breath deeply for a minute.

Try to focus on nothing but your breathing.  Feel your abdomen go in and out as air enters and leaves the deepest corners of your lungs.

This simple exercise has a powerful effect on your autonomic nervous system, promotes relaxation and emotional balance.

2. With your thumb and index finger, gently pull down and out along the edge of your lobe starting at mid-ear, working your way down to the bottom to activate more than hundred acupressure points each ear has. it helps release endorphins to reduce your anxiety.

3. Squeeze the groove between the thumb and index finger of your left hand with the thumb and index finger of your right hand for a minute just when you feel your stress headache is coming. Switch hands and repeat the exercise.

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

Breathe, smile and be happy.

©Irina Wardas, HHC

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

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Easter Art Decorating as a Stress Relief Technique

March 25, 2016


Easter can be stressful or it can lots of fun.   Create your own Easter egg art as great stress relief technique; all you need is a few Sharpies.


Texas Easter Eggs

egg8 egg7 egg6 egg4 egg3 egg2 Texas Easter

All designs are Copyright Jayme Koltsov


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Serotonin Boosting Foods to Reduce Stress & Prevent Headaches

August 15, 2013


I would like to share with you serotonin boosting foods to reduce stress and prevent headaches and migraines.

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

Anger = stress + emotions + diet find-headache-relief-reduce-headache-triggers-with-natural-serotonin-foods

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, impulsiveness, 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.


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


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.

P.S. Click to listen to our discussion on Hormonal Imbalance and How to Get Rid of Fatigue with Dr. Natasha Iyer +get her FREE gift

Irina Wardas, Women’s Holistic Health, Nutrition and Relationship Expert

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Reduce Stress with Super Calming Foods for Breakfast

May 17, 2013


Try to incorporate more super calming foods into your breakfast recipes in order to reduce stress and beat moodiness. The food we eat can have a very positive influence on our feelings, moods and behavior.

What if I tell you that you can start your morning with a mood elevating breakfast to reduce stress and make you happy for the rest of the day? This breakfast will help you feel calmer and more in control.

* Pear and Celery Juice Stress Remedy RecipePear and Celery Juice Recipe Stress Remedy

Pear is rich in fiber, and studies show that fruit fiber might reduce breast cancer risk in postmenopausal women. Fiber also helps slow down sugar absorption in the blood which will help you with mood swings. Pear is also a  source of B-complex needed for  protecting nervous system.

Celery has components for a sedative effect and is considered a nerve tonic.

Aroma from ginger will help you relax and reduce stress.


1 pear

2 celery sticks

1 inch ginger root


Put all ingredients in a juicer, make a juice and enjoy.

* Oatmeal with Fruits, Berries and Nuts Stress Remedy Recipe

A bowl of fresh cooked oats with some fruits and nuts is a perfect day to start your day.

Oats is considered a calming remedy for your digestion and mood.  As any whole grain, oats are rich in fiber to help you get rid of constipation and balance blood sugar which helps reduce risk of heart attack and prevent breast cancer.

Oats also help the brain process tryptophan and keep us in a better mood.

Cook oats the way you prefer, add some fruits, berries and nuts to make the healthiest breakfast.

Bon Appetit!

P.S. Click to get more recipes with calming foods and learn how to reduce stress one step at a time from the eBook “Stressed Out by Food – The Ultimate Guide for Busy Women.”

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Coach

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Mind Detox to Get Rid of Obsessive Negative Thoughts Fast

April 4, 2013


If we want to reduce our stress fast, we may need to remove the obsessive negative thoughts in our mind.  A basic breathing exerciseinstant laughter, healing color photo meditation, may can be helpful in reducing stress, beating anxiety and seasonal depression because they refocus our attention.

As a certified holistic health and nutrition coach counselor and radio host, I remind my clients and listeners that the faster we can refocus our mind, the better it is for our heart and health, otherwise, we can end up with a heart attack or stroke.

Here is a stress remedy tip on how we can refocus our mind and to relax and feel better fast.  Try this Four Corner Breathing Exercise by Lucy Jo Palladino, PhD. every time you feel overwhelmed with anger or worrisome thoughts. It will help you lower yoHomemade Stress Remedies to Relax and Refocus Fastur blood pressure and avoid heart attack.

1. Find an object that has four corners, like a window. Focus on the upper left-hand corner; inhale, for a count of four.

2. Look at the upper right-hand corner; hold your breathe for a count of four.

3. Gaze at the lower right-hand corner, and exhale.

4. Look at the lower left-hand corner. Tell yourself to relax , then smile.

*Click to listen to our discussion on The Healing Power of Our Own Healing Master Control System.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

Continue reading...
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