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Simple Exercises to Reduce Stress and Anxiety During the Holiday Season

December 4, 2016


Are you ready for some exercise for stress and anxiety relief?

If you feel stressed out, feel burned out, irritated and anxious or  stressed-out-woman

suffer from stress headaches, you are not alone!

I would like to share with you these three simple exercises to help you to relax and get rid of stress headaches.

1. Try this breathing exercise and incorporate it into your daily routine:

Every hour, or even more frequently if possible, close your eyes and breath deeply for a minute.

Try to focus on nothing but your breathing.  Feel your abdomen go in and out as air enters and leaves the deepest corners of your lungs.

This simple exercise has a powerful effect on your autonomic nervous system, promotes relaxation and emotional balance.

2. With your thumb and index finger, gently pull down and out along the edge of your lobe starting at mid-ear, working your way down to the bottom to activate more than hundred acupressure points each ear has. it helps release endorphins to reduce your anxiety.

3. Squeeze the groove between the thumb and index finger of your left hand with the thumb and index finger of your right hand for a minute just when you feel your stress headache is coming. Switch hands and repeat the exercise.

Let us be stress smart if we want to feel and look fabulous all year around, shall we?

Breathe, smile and be happy.

©Irina Wardas, HHC

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

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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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Three Hot Tips for a Happy and Healthy Valentine’s Day

February 10, 2016


Are you ready to feel and look fabulous with your partner this pre-Valentine weekend?

I would like to share 3 mind, body, spirit, beauty remedies and tips suggested by Dr. Oz.  They may help you reduce stress, improve your mood; nourish and rejuvenate your skin, and keep your heart healthy.

1. One of Dr. Oz’s tips is a relaxing beauty remedies facial mask that you can use to exfoliate, rejuvenate and nourish your winter skin.

Mind Body Spirit Beauty Remedies and Tips For Valentine

Beauty Remedies Facial Meditation with a Hot Cocoa Face Mask


  • 3 tbsp cocoa (contains fatty acids to keep skin nourished)
  • 3 tbsp plain yogurt (locks moisture in)
  • 1.5 tbsp raw honey (reduces inflammation and redness)
  • 1.5 tbsp oatmeal (an exfoliant that is also good for sensitive skin)
  • some water if needed


Mix all the ingredients and apply to your face and neck for 15-20 minutes. Rinse the Hot Cocoa Facial off with water.


2. Dr Oz also believes that having happy and healthy sex can help you relax and feel sexy.

Hot Valentine Love

Sex not only reduces stress, it can also help you feel and look happier and younger.

To improve your libido for your Valentine, you might want to include some nutmeg, oysters, nuts and seeds, bananas and asparagus with your Valentine meal.


3.  Finally, Dr. Oz suggests that having a glass of hot red wine may help you prevent heart attacks

Hot Red Wine for a Healthy Heart

If you enjoy some mulled wine with your Valentine– red wine heated with cinnamon, clove, brandy and lemon zest – you can help reduce your risk of a heart attack. It’s rich with antioxidants and inhibits the narrowing of arteries. Bonus: cinnamon and clove can help lower cholesterol.


P.S. Enjoy a Valentine Bonus

Listen to Julie Gabriel, Holistic Nutritionist on Holistic Beauty Remedies.

Listen to Dr. Dunas on How to Heal Your Body and Marriage Through Lovemaking.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Counselor and Nutrition  Coach

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Salmon Cake Recipe for Seasonal Blues, PMS, and Anxiety

September 14, 2014


As women, many of us suffer from PMS symptoms, such as cramps, fatigue, weight gain, mood swings, constipation.  These symptoms may vary form mild to severe.   Seasonal blues and depression can make these symptoms, particularly, the mood related symptoms, even worse.

Did you know that changing to a healthier lifestyle by eating certain whole foods can help reduce your pain and cramps and manage weight gain and mood swings.

Studies show we need lots of fiber to get rid of constipation and extra estrogen, Calcium for better moods, vitamin B6 to control excess estrogen, essential fatty acids to have milder menstrual symptoms.


I’d like to share with you this recipe to help you fight pain, get into better mood and even help prevent breast cancer.  Best of all, the same


Wild Salmon Cakes with Cabbage Slaw for PMS and Seasonal Blues

Ingredients:salmon cakes

  • One 6 –once can wild salmon, finely chopped
  • ½ cup red pepper
  • ¼ cup scallions, finely diced
  • ½ cup celery, finely diced
  • ¼ cup soy flower
  • 2 tbsp cilantro, minced
  • 1 whole egg, omega-3 type
  • 1 tbsp Sesame Oil
  • salt and pepper to taste


  • 2 cups cabbage, shredded
  • 1 cucumber, sliced
  • ½ cup Daikon Radish, sliced matchstick
  • 1/3 cup edamame beans, thawed
  • 2 tbsp fresh cilantro, chopped
  • ½ tsp kelp powder
  • ¼ cup unseasoned rice vinegar
  • 2 tsp honey
  • 2 tsp toasted sesame oil


In a large bowl, add the salmon, peppers, scallions, celery, soy flour, cilantro, egg, salt, pepper. Mix together and form into six patties. Preheat a skillet over medium-high heat. Add sesame oil and swirl pan to coat the pan evenly. Add patties and cook for 3-5 minutes on each side.

Meanwhile, in a large bowl, toss together the cabbage, cucumbers, Daikin radish, edamame, cilantro, kelp powder, rice vinegar, honey, toasted sesame oil. Divide salad between two serving plates. Place salmon cakes on top of salad.

Sea vegetables such as arame, dulse, hijiki, kelp, nori wakame, and others are loaded with minerals, including iodine, important for thyroid function.

Sesame Oil is important to help stimulate our energy level during PMS and the menstrual cycle.


Bon Appetit and let us be cramp and backache free, shall we?

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health Coundelor, Nutrition and Relationship Expert

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Black Bean with Mango Salad Recipe for Breast and Uterine Health

August 30, 2013


Are you ready to try Black Bean with Mango Salad Recipe for Breast and Uterine Health?

Did you know that extra estrogen in the body can trigger growth of uterine fibroids? To improve your breast health and reduce risk of getting fibroids or growing them bigger, we need more fiber rich foods in our diet, especially beans. Black beans are rich in phytoestrogens and fiber which can help control estrogen and reduce fibroid growth.

Click to sign up for The Look and Feel Great During Menopause ~ Free Online Rejuvenation Retreat Series on September 6-10, 2013

Healthy Mango Salad Recipe with Black Beans and Carrots For Fibroids

  • 1/2 red bell pepper, diced
  • 1  can black beans, drained, rinsedBlack Bean Salad Recipe to Reduce Fibroid Growth
  • 1 mango, diced
  • 1 scallion, sliced
  • 4 tbsp extra-virgin olive oil
  • 2 carrots, chopped
  • 1 to 2 tsp jalapeno, minced
  • 2 tbsp parsley, chopped
  • Salt, pepper to taste

Sautee carrots in 2 tbsp olive oil. Mix all ingredients and serve.

Bon Appetit

Click to reserve your free spot for FREE Retreat to Reduce Menopause Symptoms on September 6-10

Breathe, smile and be happy.

© Irina Wardas, HHC

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

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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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