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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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Summer Weight Loss Detox with Cleansing and Cooling Foods

June 25, 2012


Summer can a good time to change your eating habits.  You can begin by eating plenty of fruits and vegetables and avoiding all foods that can make you sick by raising your blood pressure, triggering headaches and migraines, or add extra pounds.

Summer is also a good time to spend more time outdoors to burn calories and make your heart beat faster. Consider starting some enjoyable physical activities which you can turn into healthy habits.

But when it’s hot and humid outside, we all want to be cool, so here are some food for summer ideas that might help you feel and look better in the heat.

The most cooling food for summer is fruit, and that’s because fruits contain lots of water. Try to eat fruits grown in season, such as melons, apples, grapes, pears, cherries, apricots, berries, plums, peaches, mangos, papaya, tomatoes as well as all citrus fruits.

Fruit is both cooling  and can act as a laxative, which can help ySummer Weight Loss Detox with Cleansing and Cooling Foods our body not only to cool off, but also help with your summer weight loss detox, and cleanse.

Leafy vegetables can also have a cooling effect on the body. You can make refreshing and cooling summer salads with slightly bitter-tasting, cleansing greens, such as dandelion greens, watercress and endive.

Other cooling vegetables include: asparagus, cabbage, cucumbers, radishes, broccoli, cauliflower, celery, zucchini.

As for roots vegetables, you can eat daikon and beets when you are hot.

Detox Turmeric Dressing is perfect match for your summer salads because it contains turmeric and yogurt – two cooling foods.

Have you tried sea vegetables? Summer may be the right time to experiment with them (kelp, spirulina, kombu, hiziki, arame, dulse) because all of them can help you feel cooler in the heat.

When you exercise more, you need extra protein. Healthy sources of protein that have a cooling effect on the body are: mung beans, grains such as rice, barley, millet, bulgur and couscous, tempeh, soy milk and fish.

Herbs and spices, such as peppermint, nettles, red clover, lemon balm, cilantro, marjoram can be a perfect addition to your cooling meals. They can also help simple detox of your body and boost your immune system.

P.S. You might also want to listen to our interview with award winning nutritionist and cookbook author Robyn Webb: Get Your Swimsuit Summer Ready.

Never forget to breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor

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Warm Weather Leafy Greens for Green Smoothie Recipes

May 29, 2012


Its getting hot outside.  To cool off, you can try some our warm weather leafy green vegetables, which can be purchased fresh and in season in the summer.  A daily helping of one of these leafy greens can be a great source and rich supply of vital chlorophyll, vitamin A, C, K, folate, calcium, iron, and intestinal cleansing fiber.  All the healthy leafy green vegetables below can be used as ingredients in your green smoothie recipes

You can also use leafy greens to help you detox naturally and cleanse smart from harmful toxins that can cause certain cancers.

Raw leafy green vegetables can also be used for natural weight loss and detox.

Leafy Greens to Detox Naturally and Cleanse Smart It takes 3- 5 minutes to steam leafy greens.

You can also oil saute/stir fry greens in olive oil or ghee with garlic.

  • Arugula (raw or stir fried)
  • Beet Greens (stir fried)
  • Bok Choy ( raw or steamed for 3-5 minutes)
  • Chinese Cabbage (raw or steamed for 3-5 minutes)
  • Collard Greens (steamed for 3-5 minutes)
  • Dandelion Greens ( raw or steamed for 3-5 minutes)
  • Kale (steamed or stir-fried for 3-5 minutes)
  • Mustard Greens (steamed for 3-5 minutes)
  • Radish Greens (steamed for 3-5 minutes)
  • Swiss Chard (raw or stir fried for 3-5 minutes)
  • Turnip Greens (steamed for 3-5 minutes)
  • Watercress (steamed for 3-5 minutes)

Leafy Vegetables are rich in fat-soluble vitamins such as A, E, D, K, so don’t forget to add some olive oil, ghee, turmeric dressing recipe or walnuts for better digestion.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Counselor and Nutrition Coach

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Super Healthy Recipes for Your Spring and Summer Picnic in the Park

May 22, 2012


To get as much benefit from the whole foods you eat its important to buy fruits and vegetables grown locally and in season.  Here a some healthy and nutritious spring and summer picnic recipes you can make for your friends and family to enjoy in the park.  You can try them on Memorial weekend or Fourth of July.

Spring and Summer Recipe with Baby Artichokes with Garlic and Oranges


  • 16 baby artichokes (about 2 pounds)summer picnic in the park
  • 4 – 5  tbsp olive oil
  • 3 -4  garlic cloves, chopped
  • ½ tbsp turmeric
  • 1/2 cup water
  • 2 tbsp sour cream or yogurt
  • 1 tbsp dill chopped
  • 1 tbsp parsley chopped
  • salt and black pepper to taste
  • orange wedges


Trim baby artichokes and cook in boiling water for 5 minutes. Sautee onion and cook in olive oil for 5-7 minutes, add garlic and cook for more 2 minutes or until garlic gets brown. Add artichokes, stir in salt, pepper, 1/2 cup water, 2 tbsp sour cream, ½ tbsp turmeric. Cook, covered, until artichokes are tender, about 5 minutes longer or until knife inserted in bottom of artichoke goes through easily. Serve, warm, garnish with orange wedges, dill and parsley.

Spring and Summer Asparagus with Turmeric Dressing and Almond Butter Recipe



Steam asparagus spears (or cook in boiled water) for 5-8  minutes or until tender.  Sautee onions in olive oil for 10 minutes. Make Turmeric Dressing in a bowl, add almond butter and onions and mix thoroughly. Place the asparagus spears on the plate and coat with the new mix of turmeric dressing, almond butter and sautéed onions. Garnish with parsley or dill.

Summer and Spring Mushroom and Quinoa Salad


  • 1 tbsp ghee or organic raw butter
  • 2 tbsp olive oil
  • 8 mushrooms
  • 2 tbsp sour cream
  • 4 cups spring greens (lettuce, spinach, arugula)
  • 1/2 cup spring green onions chopped
  • 3 cloves garlic chopped
  • 6-8 radishes, sliced
  • 1 cup cooked quinoa (or barley or wheat berries) chilled
  • 1/2 cup grated Goat cheese
  • 2 tbsp dried cranberries
  • 2 tbsp prunes
  • 2 tbsp pine nuts
  • 1tbsp parsley chopped
  • 2 tbsp Apple cider vinegar
  • salt and pepper to taste


Sautee mushrooms in olive oil for about 5 minutes, add garlic and cook for more 2 minutes; add sour cream, season with salt and pepper, stir thoroughly and set aside. Place all the remaining ingredients into a large salad bowl and sprinkle with Apple cider vinegar. Just before serving, pour the warm mushrooms in sour cream over the salad.

Bon Appetit!

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

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

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Seasonal Fruits and Vegetables That We Don’t Need to Buy Organic

June 16, 2011


Do you like strawberries, peaches, pears, bell peppers? Do you know why you should buy them only organic.

Summer is a time when we can enjoy lots of fruits and vegetables, and use them for natural weight loss and detox. Unfortunately, even healthy foods can be dangerous for our health. Why? All fruits and vegetables are treated with pesticides and chemicals, and some of them contain a high level of toxins that can cause cancers, allergies, hair loss, heart disease, headaches, hormonal imbalance, etc.

If you want to stay healthy, you must buy the so called “dirty dozen” fruits and vegetables only as organic or locally grown, and without fertilizers, pesticides or herbicides.

The good news is that we do not need to buy all fruits and vegetables organic, only “the dirty dozen“.

Here is a list of “clean foods” – fruits and vegetables with the lowest level of pesticides, that we can buy  in any grocery store (from Environmental Working Group – EWG), which means that we don’t need to buy at an organic market, organic shop or organic food stores.

List of the “clean fifteen” fruits and vegetables with low levels of pesticides and toxins:

  • OnionsFruits and Vegetables with Low Llevels of Pesticides and Toxins
  • Avocado
  • Sweet corn
  • Pineapple
  • Mango
  • Sweet peas
  • Asparagus
  • Kiwi fruit
  • Cabbage
  • Eggplant
  • Cantaloupe
  • Watermelon
  • Grapefruit
  • Sweet potato
  • Sweet onion

P.S. Summer is the time to visit farmer’s markets as often as possible for really fresh produce.

P.P. S. Click to learn more about natural detox Detox – 101 – Super Simple Detox, The Ultimate Guide for Beginners”.

Breathe, smile and be happy.

© Irina Wardas, HHC

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

Continue reading...