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Go Red for Your Heart with Heart Healthy Foods

February 1, 2012


In February we celebrate National Wear Red Day to help promote prevention of heart disease in women.

Let us make healthier choices to beat heart disease. It can be prevented with the right lifestyle – the food you eat, the exercise you do, and the lifestyle you lead.Go Red for Your Heart with Heart Healthy Foods

Let us celebrate Go Red for Women Day every day by adding red healthy heart-healing foods to our meals.

  • Try to incorporate more beets into your diet to strengthen the heart, improve circulation, purify/detox the blood, lower blood pressure. Beet Salad Recipes
  • Try to eat more pomegranates and water melons, and drink more tomato juice to lower your blood pressure. Watermelon and Strawberry ice Cream Recipe
  • Try to eat half a red grapefruit before every meal, or at least in the morning, before breakfast to lower your cholesterol. Studies show that it helps to loose weight too. Grapefruit and Walnut Salad
  • Try to add raw red onions (cook with white onions) to all your salads, spreads, side dishes, etc. to cut bad cholesterol. Roasted Vegetables Recipe
  • Try to eat more red legumes, such as adzuki beans, red lentils and kidney beans rich in both tryptophan (to reduce stress and fight seasonal depression) and heart-healing fiber to reduce your blood pressure, detox your colon and give you more energy. Lentil Recipes
  • Try to eat red (purple) cabbage to get rid of constipation, which ultimately canlower your blood pressure.
  • Try to eat more red salmon and red apples (any color) -foods rich in Magnesium to reduce stress.

Let us be heart smart, shall we?

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Relationship Expert

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Ten Great Reasons to Make Ratatouille Recipe

November 15, 2011


Do you like to try new eggplant recipes?  Eggplant nutrition is good for us women; here are some reasons why:

* The purple peel of eggplant contains proanthocyanidins and anthocyanins  (like in elderberry, persimmon, tart red cherries and purple grapes, beets, and purple cabbage), which are compounds that can help protect against brain aging, heart disease and various women’s cancers.

* Eggplant is an excellent source of fiber, a mild laxative and diuretic, which can help you with weight loss, keeping blood pressure under control, diabetes, and cholesterol reduction and arteriosclerosis.

*Eggplant is one of the alkaline-forming vegetables, which can be used to strengthen the immune system to keep you healthy and in balance (acidity creates inflammation, puffiness, weaken our immune system which can lead to heart disease, etc.)

P.S. If you suffer from arthritis, foods in the nightshade family, such as tomatoes, peppers, eggplant, and some citrus should be avoided.

P.P.S. Eggplant should be eaten in moderation by pregnant women.

Healthy Ratatouille Recipe with Eggplant and Zucchinni

Ratatouille Healing Recipe with Eggplant and Zucchinni

Eggplant is considered to be one of the most energizing and soothing. foods for women, and zucchini is helps with elimination and to keep your skin healthy and glowing.

  • 3 medium zucchini, chopped
  • 1 medium eggplant, chopped
  • 2 onions chopped
  • 2 tbsp extra virgin oil
  • 1 tbsp garlic
  • ½ tbsp basil
  • 1 tbsp dill and parsley
  • 1 cup diced tomatoes (fresh or canned)
  • sea salt and black pepper to taste

Sautee onions in olive oil for 3 minutes, add garlic and spices, cook for a few minutes more. Add tomatoes, eggplant and zucchini. Cook until vegetables are soft. Serve with couscous, or basmati rice.

Bon Appetit!


Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Counselor

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How to Find Your Perfect Weight to Live Longer

August 31, 2010


Do you know your Body Mass Index?  Are you skinny, overweight or obese? We know already that obesity leads to high blood pressure, heart attacks and stroke, type 2 diabetes, some types of cancer, etc. But what is the difference between overweight and obese? How do you know that you have already crossed that dangerous line from being overweight to becoming obese?

“Whether you want to be thick or thin is a matter of taste” –Daniel Worona

Studies (published in the medical journal The Lancet ) show that it is important not only to know your weight but also your body fat, because Body Mass Index is crucial. Obesity can shorten your life by about three- four years (death because of high blood pressure leading to cardiovascular disease, diabetes, kidney and liver problems), but if you are very obese, it might be shorten by eight – ten years according to new study.

I teach them not to be obsessed with their weight loss or gain but be healthy weight smart.

The first sign of your gaining a couple of pounds is always your tight clothes. But it Find Your Perfect Weight and Live Five Years Longeris always easier to maintain the weight you want if you know about your extra pounds as soon as you gain them. I don’t believe in a sudden extra 20 pounds gain. How can it be possible to gain 10 – 20 pounds without knowing it? Of course, it takes time, and if you are not alert, if you don’t weight yourself, don’t watch what you eat (I don’t like the word “diet”), you might get in trouble. Sometimes it can be too late, and it means you cross the line from being healthy to being at risk.  What’s the take away – weight your self regularly to make sure that you have not fallen off the “wagon” – but don’t obsess about it.

How to Find Your Perfect Weight and Live Longer

Body Mass Index is a ratio of weight to height to estimate body fat and obesity. It is better than only using your scale, even it is not very accurate for those who have a lot of muscles.


Click here to calculate your Body Mass Index, Body Fat and Activity / Calories Used

Taking your age into consideration:

Under 35:

recommended:  18 -24; overweight:  25 + ;  obese:  30+

35 and over:

recommended:  19 -26;  overweight:  27 + ;  obese:  30+

No matter what, let us be BMI smart

And don’t be too skinny either: several reports say that underweight women have a lower life expectancy than people who have an average or healthy weight.


Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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Three Fantastic Fat Dissolving Recipes for Weight Loss and Glowing Skin

August 7, 2010

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Are you ready for three homemade recipes made with cooling, fat-dissolving and green leafy vegetables. 

You can use these fantastic recipes to improve your kidney functions, for weight loss, detox your intestines and circulatory system, lower blood cholesterol and high blood pressure, and glowing skin.

Watercress with Almonds and Grapefruit Salad Recipe

Watercress with Almonds and Grapefruit Salad Recipe

  • 2 cups watercress
  • 1 cup radishes, sliced
  • ½ silvered almonds or pumpkin seeds or pine nuts
  • 1 cup red grapefruit membrane discarded
  • ½ avocado sliced
  • 1/2 cup Detox Turmeric Dressing

Mix watercress with radishes, grapefruit and avocado in large bowl. Add Detox Turmeric Dressing and toss gently. Season to taste with salt and pepper I f needed.


Swiss Chard with Zucchini and Shitake Mushrooms Salad Recipe

Swiss Chard with Zucchini and Shitake Mushrooms Salad Recipe

  • 1 bunch of Swiss Chard chopped
  • 1 zucchini sliced
  • 1/2 cup green onions chopped
  • 2 cloves garlic minced
  • 1 cup shitake mushrooms
  • 4 tbsp olive oil

Sauté mushrooms in olive oil for 5 minutes, add garlic, Swiss Chard, zucchini and saute covered for 5 more minutes. Add onions and serve.


Arugula, Summer Squash and Blackberry Salad Recipe

Arugula, Summer Squash and Blackberry Salad Recipe

  • 2 cups Arugula
  • 1 summer squash sliced 2 tomatoes sliced
  • 1 red onion sliced
  • 1 cup blackberries
  • 1 clove garlic, finely chopped
  • ½ tbsp fresh ginger, grated
  • ½ bunch cilantro, chopped
  • 1 cup blue cheese or goat cheese sliced
  • 2 tbsp organic apple cider vinegar
  • 2 tbsp olive oil (you can use Detox Turmeric Dressing instead of apple cider vinegar and olive oil)

Mix all ingredients, top with blue cheese (or goat cheese), season with salt and pepper and serve.

Bon Appetit!

P.S. For more recipes listen to the Celebrity Chef Maria Liberati on Healthy Summer Recipes, click to listen.


Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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Healthy Pancake Recipes for Weight Loss, Energy and Younger Skin

February 23, 2010


Do you like to try different pancake recipes for breakfast? If made right, your homemade pancakes can be not only delicious, they can also be healthy.Healthy Pancake Recipes

Try these healthy and delicious recipes with vitamin C, fiber, omega-3 fatty acids, protein and healthy carbohydrates to get more energy, fight moodiness, get rid of headaches and constipation, lower high blood pressure, lose weight and even to have younger looking skin.

Orange Oat Homemade Pancake Recipe

These light and fluffy pancakes have a delicate orange flavor that is nicely complemented by Apple-Maple Fusion.

  • 1/1/3 cups whole wheat flour
  • 2/3 cup old-fashioned rolled oats
  • 2 tsp baking powder
  • 1/2tsp baking soda
  • 1 cup fortified soy or rice milk
  • ¼ cup unsweetened applesauce
  • 3 tbsp frozen orange juice concentrate, thawed (undiluted)

Combine flour, oats, baking powder, and baking soda in a medium bowl. In a a separate bowl whisk together milk, applesauce, and juice concentrate. Pour into dry ingredients and stir with a wooden spoon.

Batter will be slightly lumpy. Oil a large nonstick skillet and place over medium –high heat. Spoon batter into hot skillet using 2 level tablespoons for each pancake. Cook second side briefly until golden. Lightly oil skillet batches to prevent sticking.

Apple-Maple Fusion Pancake Topping Recipe

Pure maple syrup is unquestionable delicious, but it is also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is the perfect topping for pancakes, waffles, or French toast.

  • ½ cup pure maple syrup
  • ½ cup unsweetened applesauce

Stir together maple syrup and applesauce until well blended. Serve at room temperature, or warm briefly over low heat. Adopted from the book Breaking the Food Seduction by Neal Barnard, M.D.

Bon Appetit!


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

Continue reading...

Treat Yourself with a Stress Remedy Self Foot Massage

February 13, 2010


Do you like to have or give massages? Have you ever tried a foot massage? Any massage you can do can  help improve your blood and lymph circulation, relieve aches and pains, lose weight naturally, get rid of headaches and constipation, reduce PMS and, of course, to sleep better.Treat Yourself to a Simple Stress Remedy with a Self Foot Massage

Foot massage is a real pleasure and treat you can give yourself or your partner.

But sometimes it’s important that we have some “Me Time.”

Try this simple stress remedy self foot massage any time you need to de-stress and calm down. You can also try it during your romantic evening; you may be surprised with the results.

  • Sit comfortably on a chair, couch, or pillow on the floor.
  • You can even turn on relaxing music and use your favorite essential oils (Lavender, Clary Sage, Geranium,etc.).
  • Place both thumbs on top of one foot near the toes, and the fingers of both hands on the bottom of the foot.
  • Squeeze the foot for 2 seconds and release for 2 seconds. Work your way from the toes to as close to the ankle as you can manage, then switch feet and repeat.

Click here to listen to Tips on How to Use Essential Oils For Romantic Evening.


Breathe, smile and be happy.

© Irina Wardas, HHC

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

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