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Video Tips with Sleep Remedies to Fall Asleep Faster and Sleep Longer

April 19, 2012

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Are you searching for sleep remedies?

Do you have trouble to fall asleep? Suffer from Insomnia? Are you sick and tired of not sleeping enough? You are not alone. Watch this video to learn two tips on how you can trick your brain to relax and fall asleep faster and sleep without waking up during the night. Use the tips with our beauty sleep remedies to feel and look better during the day.

The beginning of beauty is sleep.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Nutrition Counselor

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Beat the Winter Blues One Drop at a Time with Aromatherapy Essential Oils

January 5, 2012


Winter is here. During this time of the year many of us have the winter blues or seasonal depression. Did you know that simply using flashlight three times a day might help? My radio show guest Caroline Sutherland reminded me about this effective light therapy while we were talking about anti-aging, weight loss and detox. I highly recommend you listen to the show if you missed it.

Have you triedBeat the Winter Blues One Drop at a Time with Essential Oils eating walnuts or squeezing orange skin to boost our serotonin level? Aromatherapy might help too – you can use different essential oils to reduce stress, get more energy and fight seasonal depression.

Here are some tips from

  • Bergamot and Grapefruit keep negative emotions under check while Ylang Ylangrelieves any kind of mental stress.
  • If you need to regain your lost energy levels, take a pick from zesty citrus scents like Orange, Lemon and Mandarin.
  • Try Clary Sage and Jasmine to calm your senses and perk up your spirits.
  • Use these oils in a diffuser, in your bath water or as massage oil to keep yourself warm, happy and energized through the winter.
  • It may be a good idea to try out our brand new product called Citrus Delight. This bright happy and warming blend of Bergamot, Grapefruit and Lemon is just perfect for keeping blues at bay.

If you want to know how to use essential oils for weight loss, detox and healthy pregnancy, you can listen to my interview with Cristina Proano, Aromatherapy Specialist on my Radio Show for Women “Feel and Look Fabulous with Irina.”

Listen to our discussion on How to Deal with Seasonal Depression and Anxiety with Medical Intuitive and Certified Natural Health Practitioner Iuliana Lixandru.


And of course, always breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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Relax, Rejuvenate and Detox with a Healing Bath

November 26, 2011


No matter how busy we are, we should never forget to take care of ourselves – mind, body and spirit.

One little thing you can do for yourself is to indulge yourself in a mini spa day.

This beauty remedies tip will help you relax to feel and look fabulous.

Are you ready for a homemade beauty remedy recipe that will make you feel and look fabulous?

Relax, Rejuvenate and Detox with an Essential Oils Healing Bath

By taking a relaxing healing oil bath you may be able to reduce your stress level, lower your blood pressure, heal a headache, balance your hormones, address your sleep needs to sleep better, achieve a natural weight loss, detox cleanse, and feel sexy.

According to Ayurveda, the perfect bath should stimulate all the five senses, provide relaxation and a feeling of emotional fullness. After your full body massage, you should let your skin absorb the oil for at least 15 minutes before you get into the tub. During this time, you assemble everything you will need for a full sensory experience.

Taste: It’s important to remain hydrated while you are cleansing and detoxifying your body. For a soothingRelax, Rejuvenate and Detox with an Essential Oils Healing Bath drink, try herbal teas. Nettle Tea is specially designed to calm the mind. For an energizing beverage, you can add a few teaspoons of Cocoa. Ayurveda does not recommend drinking coffee and alcohol because they stimulate the body instead of soothing it.

Sight: For a peaceful atmosphere, light a few candles and turn off the lights. Make sure you place the candles in a secure place, where you can’t knock them off while bathing.

Sound: To help you focus on your spa experience, turn off your phone and mute the answering machine. Put on your favorite soothing, low-volume music. You can also listen to a CD with pacifying melodies of nature, which will help revitalize your body, mind and spirit. If you have a portable CD player, you can place it in the bathroom but away from the bath tub for safety reasons.

Smell: Now you are ready to fill your tub with warm water. Do not bathe in hot water because it dries your skin and depletes your energy. Make sure to use a filter if the tap water is heavily chlorinated. Soften and scent your bathwater with essential oils, which come in different aromatherapy combinations such as relaxing, rejuvenating or energizing. You can also try the Epsom salts to relax your muscles.  Natural aromas will uplift your spirit. If you are planning to soak for a while, you can use bath pillows to cushion your head and neck.

Touch: Use natural sponges or scrubs such as loofah, to soften rough elbows and knees, and pumice stone to scrub calluses on your feet. Instead of petroleum-based soaps, use vegetable soaps to cleanse your skin. (adopted form Maharishi Ayurveda

Click to listen to our discussion with Mary- Beth Janssen, Health and Beauty Expert on Pleasure Healing and Self Nurturing Tips for Busy Women.

P.S. You can also take a lavender bath with lavender essential oils, aromatherapy lavender, a tea bath, or healing oils as a beauty remedies stress reducer to detox cleanse and to feel sexy.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Counselor and Coach

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How to Reduce Swelling from Computer Eyestrain with a Chamomile Compress

September 13, 2010


If you work in the office and sit at the computer all day long, you may suffer from computer eyestrain. Chamomile Compress to Reduce Stress and Swelling from Eyestrain

This chamomile compress can help you reduce swelling, and it can also help you relax while you have tea bags on your eyelids or drink chamomile tea to your health.


  • Brew a cup of hot chamomile tea using two tea bags.
  • Remove the tea bags from the cup and set aside to cool on a plate.
  • When the tea bags are still warm but cool enough to touch, lean back, close your eyes, and gently place on bag onto each eyelid.
  • Rest for a few minutes with your eyes closed.
  • When the eye compresses have cooled, remove them and enjoy your tea. (from the book Office Spa by Darrin Zeer)

P.S.Click to listen to tips on healthy vision from our guests on Feel and Look Fabulous with Irina, radio talk show for women.


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

© Irina Wardas, HHC

Women’s Holistic Nutrition Coach and Counselor

Continue reading...

How to Monitor Your Thoughts and Feelings with Rainbow Journaling

July 1, 2010


Reality is the mirror of your thoughts. Choose well what you put in front of the mirror. Remez Sasson

Are you ready to experience positive changes in your life?  As a first step, focus on your positive thoughts  and learn how to monitor your thoughts. According to the “shift doctors” Dr. Tracy Latz and Dr. Marion Ross, the first step to becoming aware of your thoughts might be through this rainbow journaling exercise. Click to listen to our interview with more ideas, self love meditation, etc.

Journaling for Better Sleep and More Energy

You can try to express your thoughts and feelings in pictures using different colors. It will help you go from day to day and visually see where you were yesterday, your changes today and where you are going tomorrow.

– Draw the picture that represents all thoughts and feeling you entertain on the given day.

– Use the color codes below or decide what colors mean to you, make notes in your journal and use them accordingly.

Black – Power, sexuality, death, sophistication, formality, elegance, wealth, mystery, fear, unhappiness, depth, style, sadness, remorse, anger, mourning

Blue – Conservatism, security, trust, truth, passivity, peace, tranquility, calm, stability, harmony, unity, confidence, cleanliness, loyalty, depression, immortality, protection

Brown – Nature, durability, comfort, warmth, reliability, comfort, endurance, stability, simplicity, comfort

Gray – Intelligence, security, modesty, modesty, dignity, maturity, solidity, practicality, sadness

Green – Growth, renewal, freshness, tranquility, health, good luck, renewal, youth, vigor, generosity, fertility, jealousy, inxeperience, envy, misfortune,

Orange – Energy, excitement, warmth, activity, balance, warmth, enthusiasm, vibrancy, expansiveness, flamboyancy

Pink Comfort, gentleness, sweetness, femininity, happiness, confidence

Purple Creativity, dignity, mystery, inspiration, passion, nobility, spirituality, ceremony, mystery, transformation, wisdom, enlightenment

RedPower, aggression, sexuality, strength, energy, excitement, passion, desire, strength, power, heat, love, aggression, danger, intensity, celebration, luck

White Cleanliness, truth, innocence, sterility, purity, sophistication, blankness, cleanliness, peace, humility, precision, youth, birth, goodness,

YellowHope, cheery, optimism, vitality, communication, joy, happiness, imagination, hope, dishonesty, betrayal, jealousy, deceit, illness

When you document the quality of your thoughts and feelings, it will be easier for you to see how you can do better and be aware of today. This rainbow journaling exercise will also help you relax and sleep better, get into better mood and even feel more energized in the morning.

P.S. Click to listen to our discussion with Life Coach Susan Liddy on  How to Be Sexy from the Inside Out -Shift Our Mind.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

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Free Feet Massage Stress Remedy for Better Sleep and More Energy

May 11, 2010


Try this anytime of the day you need a relaxing sleep or stress remedy. It’s Free!

Did you know that a foot therapy foot massage can increase your energy, balance your emotions, improve your  blood and lymph circulation, relieve your aches and pains, reduce stress illness, be used with other stress remedies, be used for holistic weight loss detox, headache relief, constipation relief, and as a natural sleep remedy for your sleep needs.

Use the foot diagram below for foot rubbing tips you can use on yourself or your partner. For my husband, a foot rub acts as foot therapy that helps him relax and reduce stress illness after a hectic day at work.

You can start by gently rubbing the base of your first (little) toe. Continue at the base of the second toe. Next, apply slight pressure between the first and second toes. Then, rub between the third and forth toe. Next, massage, stretch and pull the big toe gently and rub each side of the nails. Finally, massage the ball of your foot in a circular motion, followed by circling around your ankle joint with both hands in a clockwise motion.

Foot massages can also improve the circulation and energy level of your body. Repeat the same steps on your other foot. You can do this feet massage in the evening a couple of times a week to give your tired feet a break.Foot Therapy Stress Reducers and Natural Sleep Remedies

Use the foot chart to find the areas where you can perform your foot massages:


Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health Coach, Counselor and Women’s Radio Host

Continue reading...
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