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Pumpkin Cinnamon Pancake Recipe | Reduce Weight Gain and Hormonal Imbalance

September 25, 2016


If you are ready for a healthy breakfast idea, then this delicious and healthy Pumpkin and Cinnamon Pancake recipe for weight loss might be a good start for you.

Pumpkin is rich in beta carotene to keep your eyes healthy and your skin look younger, as well as fiber to keep you regular and help you lose weight naturally.Pumpkin Cinnamon Pancakes for Weight Loss

Cinnamon will help you keep your hormones in balance and your metabolism under control which always helps women lose weight or at least not to gain extra pounds.

Oats are not only rich in fiber to lose weight and protein to beet cravings, but also help to stabilize your blood sugar and lower your cholesterol.

Healthy Weight Loss Breakfast Recipe: Pumpkin Cinnamon Pancakes


  • 1 can pumpkin pure
  • 1/2tsp cinnamon
  • 1/2 tsp allspice
  • 2 eggs
  • 1/2 tbsp baking powder
  • 1 cup oats
  • 1/2 cup plain yogurt
  • 1/3 cup flour
  • 1/2 cup sugar or as needed
  • olive oil as needed


Mix all ingredients thoroughly, cook on medium heat and serve with sour cream, Maple Syrup or mix or berries and fruits.

Bon Appetit!

Click to listen to the Tips on Weight Management for Women – How to maintain your weight After 40 on Holistic Health Talk Radio for Women “Feel and Look Fabulous with Irina“.

Breathe, smile and be happy.

© Irina Wardas, HHC

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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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This Easter Learn to Use Easter Egg Art as Your Source of Vitamin D

March 25, 2016


Will you have colorful egg art on your table this Easter? This Easter learn how to use you Easter Eggs for ther vitamin D benefits.

If you want to have a healthier Easter celebration, it might help to know the egg health benefits  free range,  grass fed and pastured poultry can provide.  The latter two are the best for your health because chickens are allowed to eat as much green plant food as they want.   

However, even eggs from free range chickens are a better source of vitamin D foods than supermarkets eggs that are not labeled as such. In other words, don’t forget to look at the label on your egg carton.

More vitamin A, more omega-3 fatty acids, and now it turns out that free-range eggs provide more D vitamin benefits than supermarket eggs — three to six times as much!

his Easter Learn to Use Easter Egg Art as a Source of Vitamin DNutrient tests of pastured eggs show that eggs from hens raised on pasture — as compared to the official USDA data for factory-farm eggs — contain:

  • 1/3 less eggs cholesterol
  • 1/4 less saturated fat
  • 2/3 more vitamin A
  • Two times more omega-3 fatty acids
  • Three times more vitamin E
  • Seven times more beta carotene

We all know that we get Vitamin D when sunlight strikes our skin, but if you are looking for vitamin D benefits from your diet, you should use the healthiest vitamin D food sources that you can find. Free range, grass fed, and even pastured poultry eggs can be such a source.

According to Mother Earth News: The USDA says supermarket eggs contain an average of 34 International Units per 100 grams. Our tests of eggs from four pastured farms in Texas, Kansas, Kentucky and Pennsylvania found that their eggs contained three to six times as much vitamin D as typical supermarket eggs. This means two scrambled eggs from pastured hens may give you 63 to 126 percent of the recommended daily intake of 200 IU of vitamin D.

And con’t forget that new studies have shown that this vitamin D deficiency may be related to much more than just weak bones — for example – diabetes, cancer, heart disease and multiple sclerosis.

Let us be egg health smart to feel and look fabulous, shall we?


Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health Counselor and Nutrition Coach

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Start Your New Year with Winter Detox Fruits and Vegetables

December 31, 2015


Hopefully you know that to get more nutrients from your food, your shopping choices should be made according to the seasons.

But did you know that you can also use your seasonal food choices to detox and cleanse your body.

Remember, everything we breathe, eat, drink, and even touch, contains toxins.

The good news is that you can detox yourself by eating seasonal fruits and vegetables.  When you detox, you can not only boost your immunity, reduce stress, re-balance and rejuvenate your body, especially Weight Loss Detox with Seasonal Vegetablesduring the winter cold and flu season, but also avoid weight gain during and after the stressful Holiday season.

If you want to feel and look fabulous for the New Year, make the resolution try to incorporate more of these seasonal winter fruits and vegetables into your diet:

  • Apples to cleanse your digestion, liver and kidneys;
  • Pomegranates to detox your lymph;
  • Beans to detox digestive tract;
  • Broccoli, cabbage,sprouts to help detox the liver;
  • Garlic to eliminate toxic microorganisms;
  • Watercress to purify the blood;
  • Celery to flush your kidneys
  • Onions and garlic to remove heavy metals and parasites;
  • Beets to purify the blood;
  • Grapefruit peel to help resolve mucus condition from the lungs;
  • Turnips to detoxify the body.

You can learn much more about simple detox with the seasons from my eBook “Detox -101 – Super Simple Detox”.

Let us be detox smart to avoid catching colds and to be happy and healthy this new year, shall we?


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor

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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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