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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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Enjoy Every Week as Dancing Week With Motivational Dancing Quotes

April 24, 2012


It’s National Dance Week. Studies show that dancing, just like exposure to light, dark chocolate, laughter and sex raises can raise your serotonin level to help you deal with moodiness, anger, depression, headaches, and some menopause symptoms.

Dancing is the best mood booster, it can be used for stress relief, and as an easy weight loss technique, anger management, so let us dance right now. And if you still need some motivation, here are some motivational dancing quotes for you:Motivational Dancing Quotes

Dance, even if you have nowhere to do it but your living room. ~Kurt Vonnegut

Dancing is like dreaming with your feet! ~Constanze

You can dance anywhere, even if only in your heart. ~Author Unknown

There are short-cuts to happiness, and dancing is one of them.  ~Vicki Baum

To dance is to be out of yourself.  Larger, more beautiful, more powerful. ~Agnes De Mille

Stifling an urge to dance is bad for your health – it rusts your spirit and your hips. ~Terri Guillemets

Let us dance in the sun, wearing wild flowers in our hair...  ~Susan Polis Shutz

Next time you’re mad, try dancing out your anger. ~Terri Guillemets

Let us always dance to feel and look fabulous, shall we?

P.S. You can listen to my radio show for women “Feel and Look Fabulous with Irina” where we breathe, smile and dance at the end of each show.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Coach and Health Counselor

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Use Laughter Therapy for Stress Relief or as an Instant Vacation on April Fools Day

April 1, 2012


Have you ever thought of using laugher therapy for stress relief or as an instant vacation from your daily troubles. 

As you may have heard, laughter is the best medicine.  Laughter can  boost your immune system, and lower your blood pressure (especially in women).  It eases pain (you can completely forget about your pains or aches while laughing), and laughter can help reduce your risk of heart attack and stroke.

Are you depressed, fatigued, have a stress illness or have problems sleeping. Laughter therapy may help.

Oh, and did I mention that laughter therapy moves our lymph and increases oxygenation, which helps with detox cleansing of our body?

But the most important is that laughter helps us to raise serotonin level, which is very important for fighting our seasonal blues. Laughter Therapy for Stress Relief or as an Instant Vacation

So let us laugh !!!!

😆 “Women have a passion for mathematics. They divide their age in half, double the price of their clothes, and always add at least five years to the age of their best friend.” — Marcel Achard

:lol:“Man has will, but woman has her way.”– Wendell Holmes

:lol:“Women now have choices. They can be married, not married, have a job, not have a job, be married with children, unmarried with children. Men have the same choice we’ve always had: work or prison.” Tim Allen

:lol:“I could sooner reconcile all Europe than two women.” — Louis XIY

:lol:“When women are depressed they either eat or go shopping. Men invade another country.”– Elayne Boosler

:lol:“Girls have an unfair advantage over men: if they can’t get what they want by being smart, they can get it by being dumb.” — Yul Brinner.

“From 30 feet away she looked like a lot of class. From 10 feet away she looked like something made up to be seen from 30 feet away.” — Raymond Chandler

:lol:“Any woman can fool a man if she wants to and if he’s in love with her.”– Agatha Christie

Take an Instant Vacation from your stress with laughter therapy.


Breathe, smile, laugh and be happy.

Irina Wardas, HHC

Women’s Holistic Health Counselor and Nutrition and Relationship Coach


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Seasonal Depression, Better Sleep and Other Good Reasons to Eat Walnuts

February 29, 2012


Do you like winter? How do you feel during winter months? How about winter blues or seasonal depression? To feel fabulous you may need more serotonin in your system, a chemical that can help us get into a better mood.

You can boost your serotonin level with laughter, indulging in dark chocolate, eating more tryptophan rich foods, using aromatherapy and essential oils such as sage, lemon and grapefruit, lavender rosemary, and last but not least, sex.

Seasonal Blues, Better Sleep and Other Good Reasons to Eat Walnuts

Or you can simply eat more walnuts, one of the richest sources of serotonin and omega-3 essential fatty acids, which are both necessary to fight seasonal depression and insomnia. And speaking about omega-3 essential acids, they can also whelp you achieve a healthy heart, better memory and beautiful skin.

Fresh walnuts, like all healthy nuts, help us to suppress appetite which can help lose weight.

Walnuts are also rich in fiber, so they will help us get rid of constipation, lower blood pressure and cholesterol level, prevent colon cancer and diabetes, get rid of headaches and migraines, reduce risk of heart attack and stroke, get our hormones back in balance, and reduce PMS.

* Click to listen to our discussion on How to Deal with Seasonal Depression with Medical Intuitive Iuliana Lixandru

* Click to listen to our discussion on Beating Seasonal Depression by Practicing Gratitude with Sue Urda, the Connections Expert


© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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Chocolate Beauty Remedy Recipes to Feel and Look Fabulous

February 14, 2012


Are you a chocolate lover?  Is it because you appreciate chocolate for its health properties. If you know chocolate can be healthy, did you know that its because of the cacao (cocoa) beans its made from, and that healthy chocolate needs to contain at least 72% cacoa.  Cacao  contains flavonoids that have high levels of antioxidants, which can boost your immune system.  Chocolate can also protect you from heart attack and stroke by lowering blood pressure, reducing inflammation and improving your mood.  Did I mention that chocolate can be used as a homemade beauty recipe to improve your skin?

So if you want to feel healthy and look fabulous, try these two homemade chocolate recipes.

Homemade Chocolate Facial Beauty Remedy Recipe

Ingredients:Two Homemade Chocolate Facial Beauty Remedy Recipes

  • 1 tsp cacao
  • ½ tsp honey
  • 1 tbsp sour cream or yogurt / kefir or 1 tbsp avocado
  • 1 tsp oatmeal powder


Mix all the ingredients thoroughly. Apply on the face, gently massaging it so that oatmeal can start exfoliating the dead skin cell layer. Leave it on for about 20 minutes and rinse off with luke warm water.

Healthy Chocolate Truffles


  • 1/2 pound (about 250 grams) of good-quality semisweet chocolate (72% cocoa content)
  • 1/4 cup all purpose cream (or whipping cream) 
  • 1 teaspoon strong coffee
  • Cocoa for dusting

Directions:Two Homemade Chocolate Facial Beauty Remedy Recipes

Melt the chocolate. Warm up whipping cream in a saucepan. Add one teaspoon coffee to cream, stir, and remove from heat. Mix all the ingredients and stir well until thicken. Put into refrigerator for at least for thirty minutes and then form into truffle-sized balls. Roll the truffles in the cocoa. Lay out on waxed paper and refrigerate again before serving, but serve at room temperature.

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


Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

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