Tag Archives: Blood pressure

Chocolate Beauty Remedy Recipes to Feel and Look Fabulous

February 14, 2012


Are you a chocolate lover?  Is it because you appreciate chocolate for its health properties. If you know chocolate can be healthy, did you know that its because of the cacao (cocoa) beans its made from, and that healthy chocolate needs to contain at least 72% cacoa.  Cacao  contains flavonoids that have high levels of antioxidants, which can boost your immune system.  Chocolate can also protect you from heart attack and stroke by lowering blood pressure, reducing inflammation and improving your mood.  Did I mention that chocolate can be used as a homemade beauty recipe to improve your skin?

So if you want to feel healthy and look fabulous, try these two homemade chocolate recipes.

Homemade Chocolate Facial Beauty Remedy Recipe

Ingredients:Two Homemade Chocolate Facial Beauty Remedy Recipes

  • 1 tsp cacao
  • ½ tsp honey
  • 1 tbsp sour cream or yogurt / kefir or 1 tbsp avocado
  • 1 tsp oatmeal powder


Mix all the ingredients thoroughly. Apply on the face, gently massaging it so that oatmeal can start exfoliating the dead skin cell layer. Leave it on for about 20 minutes and rinse off with luke warm water.

Healthy Chocolate Truffles


  • 1/2 pound (about 250 grams) of good-quality semisweet chocolate (72% cocoa content)
  • 1/4 cup all purpose cream (or whipping cream) 
  • 1 teaspoon strong coffee
  • Cocoa for dusting

Directions:Two Homemade Chocolate Facial Beauty Remedy Recipes

Melt the chocolate. Warm up whipping cream in a saucepan. Add one teaspoon coffee to cream, stir, and remove from heat. Mix all the ingredients and stir well until thicken. Put into refrigerator for at least for thirty minutes and then form into truffle-sized balls. Roll the truffles in the cocoa. Lay out on waxed paper and refrigerate again before serving, but serve at room temperature.

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


Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach


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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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Instantly Feel in a Good Mood with Healthy Dark Chocolate

January 1, 2012


Chocolate…. Mmmmm. Are you smiling already? Chocolate…

We, women, like chocolate so much because like light, exercise, laughter and sex, chocolate triggers the release of endorphins, which leave us with an instant feel good mood. In general women are more sensitive to chocolate than men, and that is why we can use chocolate can boost our serotonin level to fight our moodiness and seasonal depression.Instantly Feel in a Good Mood with Healthy Chocolate

Did you know that chocolate is better and I mean healthier than kissing? When we kiss or eat chocolate our heart rate and brain activity both increase, but with chocolate it lasts longer. We burn 34 calories in 30 min during light kissingI am wondering how many calories we burn while eating chocolate.  😆

Studies show that chocolate  the main ingredient cocoa- contains health beneficial antioxidants flavonoids. They, like in fruits and vegetables, help prevent cancer and heart disease and stroke by protecting our immune system from radical damage and fighting inflammation.

When we talk about healthy benefits of chocolate we mean healthy  dark chocolate, and the more cocoa in chocolate, the darker and healthier it is. 

Dark chocolate is very good for us, but we have to eat it in moderation because of its sugar and fat content. Even if it is made with cocoa butter and has less blood cholesterol, it still has a lot of calories, fat and refined sugar, all which can make us fat.

Good healthy quality chocolate should contain  70-75% cocoa and have cocoa butter as an ingredient. Avoid chocolate with milk solids or with any mention of alkali or Dutching / Dutching cocoa which is known to have no nutrition value.

So instantly feel in a good mood with healthy dark chocolate and a glass of red wine full of antioxidants and toast to us, ladies, while breathing, smiling and being happy!!!

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor


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Tasty Beet Salad Recipes for Weight Loss, Detox and a Healthy Heart

February 7, 2009


Do you like beets?

Most people don’t realize how important beets can be for their health.

Beets are rich in B vitamin, folate, manganese and potassium, as well as dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

Here are 11 great reasons to incorporate beets into your diet.

Beets can:

  • strengthen the heart,
  • improve circulation, 
  • purify / detox the blood,
  • benefit the liver,
  • lower blood pressure,
  • regulate hormone imbalances during menopause if used with carrots;
  • treat constipation
  • help with nervousness
  • promote weight lossbeet salad recipe
  • help lessen inflammation
  • fight colon cancer

Beets Salad Recipe

  • 3 medium beets
  • 1 tbsp apple-cider vinegar or 1 tbsp white o red vinegar + some brown sugar to taste


  • Boil the beets in salted water for about 45 minutes.
  • Peel and slice/grade them.
  • Add apple-cider vinegar and mix.

Prunes, Walnuts and Beet Salad Recipe

  • 3 medium beets
  • 7-8 prunes, sliced
  • 2 tbsp walnuts sliced
  • 1 tsp horseradish
  • 2 tbsp sour cream


  • Boil the beets in salted water for about 45 minutes.
  • Peel and slice/grade them.
  •  Add all ingredients and mix.

Bon Appetit!

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

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