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Beauty Remedies and Tips for Weight Loss Detox in the Summer

July 28, 2012

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Summer is a beautiful time of the year. It can be also the healthiest time if you learn to take advantage of the summer weather, long days and abundance of seasonal fruits and vegetables.

Summer can be the right time for natural fast weight loss,  detox and lots of inexpensive beauty remedies to nourish and rejuvenate your skin.

Here are some helpful hot weather tips for you to enjoy your summer  :

I. Try to drink two-three extra glasses of water a day– it is very easy to do when it is hot outside. If you can develop this habit, you will continue drinking more water in the fall and winter.Summer Weight Loss Detox and Natural Beauty Remedies and Tips

Dehydration is one of the causes for headaches, migraines, and constipation, all of which can lead to high blood pressure and heart disease, hormones imbalance, PMS symptoms, etc.

One Extra Glass of Water to Drink and 500 calories to Burn the Easy Way

II. Start an easy excercise program. By easy I mean think about some outdoor and indoor activities you might have forgotten you enjoy, like  walking, bike riding, tennis, swimming, hiking or even dancing. If you are extra ambitious, consider camping.

Summer days are long enough, so no excuses for not having time for an excercise program. Eventually it will become your daily routine and will thus be easier to keep up with in winter.

III. Try to reduce high-calorie and high fat foods by replacing them with an abundance of fruits and vegetables that can help with constipation. Eating more plant foods helps with weight loss,  detox, and to cleanse smart. Why? Because all fruits and most vegetables are laxative = rich in fiber. And foods high in fiber is what you need the most if you want to have a healthy digestive system.

Avoiding high calorie and high sugar foods can also relax you, which is very important if you want to feel and look fabulous (remember: stress and nutrition are related and needed for natural fast weight loss)

Tips on How to Read Labels and Find Hidden Sugar

IV. Try to eat more detoxifying food, for example, diuretic foods, such as cherries, pine apple, celery, parsley root, water melon, cucumbers, artichokes, watercress, all of which improve urination.

Hot weather increases sweating and reduces urination, which can lead to water retention, and sometimes to a puffy face or heavy legs. These foods will also help you reduce your blood pressure which is very important for healthy kidneys and heart. Check which fruits and vegetables are from Dirty Dozen List, and why it is better (healthier) to buy them as organic fruits and vegetables for their organic food benefits.

Why Strawberries, Peaches and Cherries Can Be Dangerous for Health

V. Try to spend at least 10 – 15 minutes every day being with and in nature: at the beach, in the park, in the woods, in your back yard watching birds, floating clouds, your favorite flower or a tiny lizard; or maybe doing completely nothing. It will de-stress your mind and relax your body.

Take a Break and Relax with Flowers

VI. Make some homemade beauty remedies using Summer fruits and vegetables that can nourish, moisturize and cleanse your skin.

Let us take advantage of Summer time to get healthier and happier, shall we?

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health Coach and Nutrition Counselor

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Super Unhealthy Foods to Avoid During Cold and Flu Season

January 2, 2012


It’s that time of year – cold and flu season when we have to take care of ourselves to stay healthy.

If you don’t want to catch a cold or to reduce stress, have more energy, sleep better, or even to lose, or at least not to gain some weight, you need to know not only which foods to eat but also which foods to avoid to survive the busiest time of the year.

Did you notice that we always look for super foods to be healthier and feel better? But what about foods that might make us super sick?

These are super unhealthy foods which add more stress on our system and are super harmful for our health:

  • Hydrogenated oils
  • Sugars
  • Artificial sweetenerssuper unhealthy food
  • High-fructose syrup
  • Flour products
  • Refined grains
  • Junk foods
  • Fast foods
  • Processed foods
  • Caffeine
  • Alcohol
  • Tobacco


*** The trans fatty acids most fast and processed foods contain actually reduce circulation and raise blood pressure, keeping your body in a constant state of stress.

*** Alcohol upsets the blood sugar level and disturbs sleep patterns.

*** Caffeine boosts the production of the stress hormone adrenaline.

*** Sweets, raise your insulin levels increasing serotonin for a little while, and then serotonin level goes down very fast turning you into cranky and irritable person.

Did you know that average American consumes more than 190 pounds of sugar a year, and 3/4 of it are “hidden” in processed foods?

Be aware of hidden sugars in the following items:

  • Breakfast cereals
  • Salad dressings
  • Luncheon meats
  • Canned fruits
  • Bread
  • Peanut buttersuper unhealthy foods
  • Crackers
  • Soups
  • Sausage
  • Cheese dips
  • Chewing gum
  • Jellies and jams
  • Fruit Yogurts
  • Fruit Juices
  • Frozen deserts (ice cream, sorbets)

You don’t have to avoid these items entirely.  You just need to be wary of them.

A lot of people don’t realize that to stay healthy sometimes it is not about what to eat but rather what not.

So let us be food smart to feel and look fabulous during this holiday season.

Click to listen to Pamela Reilly, Naturopath and Raw Food Coach on How to Boost Our Immunity During Cold and Flu Season.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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Mindful Eating Stress Free Meals to Lose Weight and Feel Fabulous

November 11, 2011


So how good are your eating habits?  Do you eat while reading, watching TV, looking at your computer, talking over the phone, etc.?

Have you ever noticed when you multitask you can eat a lot without noticing what you are actually eating? Even when you have dinner with your friends or coworkers, as soon as the conversation starts, the control of how much you eat ends..

As a Holistic Health and Nutrition Coach and Counselor, I always remind my clients that if you eat while multitasking, you will give your brain the wrong signals. You can call this mindless eating.  If your brain is thinking of work, it isn’t thinking of eating and won’t tell your body to stop eating .8 Tips to Practice Stress Free Mindful Eating

If you focus your mind on your eating you will:

  • eat less,
  • be full faster,
  • digest your food properly,
  • absorb all nutrients
  • lose weight

Here are some healthy tips and ideas to help focus your brain for mindful eating:

  • Take a couple of deep breathes to slow down before your meal.
  • Bless your food, or at least give thanks – it will help you feel gratitude, which by itself a powerful stress relief technique to help your digestion.
  • Try to enjoy what you eat by noticing the food, smelling and savoring it.
  • Chew properly – it helps enzymes from your pancreas and other organs get into your stomach and small intestines.
  • Eat slower to feel full faster.
  • Have a quiet happy family dinner at least twice a week instead of eating on the go.
  • Chant “Sat Nam” five times.( Sat Nam is a healing sound or meditation mantra).
  • Say Bon Appetit before every meal even if you eat alone. It will help you set your mood for eating and enjoying the food.

Establish these stress free eating habits to maintain your weight more easily and feel and look fabulous, shall we?


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Counselor

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How to Practice Attentive Eating and Stress Relief Techniques for Natural Weight Loss

April 13, 2011


Do you consider yourself a happy person? What if I tell you that you can add more joy and pleasure into your life just by practicing mindful eating?

How long does it take you to eat your breakfast or lunch? When was the last time you enjoyed your food while chewing properly? Our eating habits are our choices, and they can tell a lot about the person. To choose joy of eating, pleasure from food at least three times a day is a choice. To make our choice a healthy habit will take time and practice.

In order to have more joy and pleasure and less anger, frustration and anxiety in our lives we need to practice attentive eating at least once a day. It will help us reduce stress, speed up our metabolism and absorb more nutrients which is very beneficial for natural weight loss/weight management and overall health.Attentive Eating Stress Relief Techniques for Natural Weight Loss

I would like to share with you the extract from the book The Yoga of Eating by Charles Eisenstein.

Tips to Practice Attentive Eating and Stress Relief Techniques for Natural Weight Loss

  • Slow down your eating. Even you are absorbed in good times and conversations, reserve a tiny part of your awareness to see that each bite is fully chewed and swallowed before the next one enters your mouth.
  • Before all meals. Observe a moment of silence or say a prayer of grace. This is actually a very powerful practice, and it takes less than a minute.
  • Every day take one meal, perhaps breakfast, in silence , without the distraction of a newspaper or television. Devote that meal to just eating. Or if this too difficult, devote just five minutes of one meal.
  • At every meal, let the first bite you take from every dish be with perfect attentiveness.
  • During lulls in the conversation, or when someone is dominating the conversation you are not interested in, take the chance to patiently experience the pleasure of each mouthful.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

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Tips to Be a Smart Grocery Shopper During Cold and Flu Season

September 25, 2009


From time to time you may need to refresh your memory on how to read labels so as to avoid foods, drinks, fruits and vegetables that can make you and your family sick.

Take some time to read some of the articles below.  They may help you make smart food choices when shopping at your local food or grocery market and when cooking at home.

How to Read Labels and Find Hidden Sugar

We (in the U.S.) have sugar consumption more than 170 pounds per person per year! Did you know that average American gets more than 400 calories a day only from sugar?!Be a Smart Grocery Shopper During Cold and Flu Season

How to Read Labels and Find Fat, Calories and More

If you want to lose weight, get rid of cravings, lower your blood pressure,  prevent headaches and migraines, help with PMS and hormonal imbalance, reduce risk of heart disease, stroke and diabetes, learning how to read labels is a must.

How to Avoid Sugar and Caloric Overload Foods

If you want to be healthy and raise healthy kids you should be familiar with the worst high sugar and caloric overload foods.

Let us be smart grocery shoppers, shall we?


Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Relationship Expert

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Fantastic Mindful Eating Tips for Natural Weight Loss and as Stress Remedies

September 8, 2009


We all know that it is very important to pay attention not only to what we eat but also to when and how we eat. Unfortunately, most of the time people eat the way they do everything else – in a hurry.Natural Weight Loss and Stress Remedies Tips

Have you noticed that you can tell a lot about the person by watching their eating habits? What about you? Do you eat fast or slow? What time is your last meal? Do you eat at midnight? Do you cook at home? Do you eat mindfully or while multitasking?

Based on your daily routine, you might have a stressful eating habit which is likely a result of stressful lifestyle, which can bring you nothing but illnesses. On the other hand, if your meals are usually peaceful and at the right time, you are almost certainly a happy and healthy person. Are you?

If you are under stress, and often angry and frustrated, do you thing you would have stress free meals? Of course not! But do you remember what your grandma used to say? Don’t eat and talk, don’t eat if you are angry or upset. Why? Because if you are anxious, frustrated, in a hurry and means under stress, your body’s respond will be focused on  dealing with your stress overload not on food digestion.

As a result, you don’t assimilate food properly, don’t get nutrients you need, always feel hungry….  Sound familiar?

Let’s change that!

Here are some Do’s and Dont’s tips to slow down to enjoy your food for natural weight loss and as stress remedies:

  • Don’t eat when you are in a rush, upset or irritated.
  • Do: Drink a glass of water instead, calm down, take a walk and only then have your meal.
  • Don’t eat if you are busy at your desk, while talking over the phone, watching TV, etc.
  • Do: Get your work done first; eat in the kitchen not living room, cafeteria, outside in the park closer to nature.
  • Don’t eat with your friends at the restaurant, coworkers in the cafeteria if you are struggling with weight gain.
  • Do: Try to eat alone to control how much you eat, and not to be distracted so your food will be digested and you won’t feel hungry sooner than later.
  • Don’t eat after 8 pm or later and of, course, avoid midnight snacks.
  • Do: Try to adopt European style: the biggest meals are breakfast and lunch, not dinner.

Let us go back to basics and have meals during meal times, shall we?


Always breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor

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