Tag Archives: Cold and Flu Season

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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Start Your New Year with Winter Detox Fruits and Vegetables

December 31, 2015


Hopefully you know that to get more nutrients from your food, your shopping choices should be made according to the seasons.

But did you know that you can also use your seasonal food choices to detox and cleanse your body.

Remember, everything we breathe, eat, drink, and even touch, contains toxins.

The good news is that you can detox yourself by eating seasonal fruits and vegetables.  When you detox, you can not only boost your immunity, reduce stress, re-balance and rejuvenate your body, especially Weight Loss Detox with Seasonal Vegetablesduring the winter cold and flu season, but also avoid weight gain during and after the stressful Holiday season.

If you want to feel and look fabulous for the New Year, make the resolution try to incorporate more of these seasonal winter fruits and vegetables into your diet:

  • Apples to cleanse your digestion, liver and kidneys;
  • Pomegranates to detox your lymph;
  • Beans to detox digestive tract;
  • Broccoli, cabbage,sprouts to help detox the liver;
  • Garlic to eliminate toxic microorganisms;
  • Watercress to purify the blood;
  • Celery to flush your kidneys
  • Onions and garlic to remove heavy metals and parasites;
  • Beets to purify the blood;
  • Grapefruit peel to help resolve mucus condition from the lungs;
  • Turnips to detoxify the body.

You can learn much more about simple detox with the seasons from my eBook “Detox -101 – Super Simple Detox”.

Let us be detox smart to avoid catching colds and to be happy and healthy this new year, shall we?


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and 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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Holiday Survival Guide to Feel and Look Fabulous

December 8, 2011


During the hectic Holiday Season you may be trying: not to catch colds or the flu, to survive holiday stress, and to avoid excessive weight gain. Below are some helpful tips you may want to use to help you feel and look fabulous during the Holidays:

I. To Prevent Winter Colds and Flu:

* Try to eat more fall/winter vitamin C and bioflavonoid-rich foods to boost your immunity and prevent colds and flu.Holiday Survival Guide to Feel and Look Fabulous

Immunity boosting foods include: oranges, cabbage, carrots, broccoli, beets, beans, pumpkin, cauliflower, turnips, parsnips, horseradish, garlic, sweet potatoes, kale, lemons, grapefruits, persimmons, kiwi, pomegranates, apples, and pears.

II. To Minimize Winter Weight Gain:

Be a smart grocery shopper in order and avoid buying super unhealthy foods that can suppress our immunity and make us catch easily colds and flu.

* Try to avoid super unhealthy foods including starchy carbohydrates (corn/potato chips) baked potatoes, bread, pasta, corn/potato chips, cooked fats, fast foods, junk foods to avoid excessive weight gain and stress on your system.

Try to drink more filtered water, eat more seasonal detox fruits and vegetables and fiber rich foods to improve your elimination and get rid of toxins.

If you don’t have time for exercise, be creative and use exercise shortcuts such as walking upstairs, vacuuming, sweeping, grocery shopping, ironing, cleaning etc.

III. To Reduce Winter and Holiday Stress:

* Incorporate more whole foods rich vitamins and minerals to reduce stress.

* Don’t forget about Laughter Therapy or Instant Mood Boosters to get into better mood;

* Always take care of your sleep using what works for you best; including a Good Night Kiss.

IV. To Feel and Look Fabulous:

To look fabulous we need more fiber rich foods to improve our elimination, have more sleep, and use beauty remedies and homemade facials for our dry skin at least twice a week.

And of course, breathe, smile and be happy to survive the holidays.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Counselor and Coach


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Ten Tips to Stay Healthy Through the Cold and Flu Season

November 30, 2011

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How much would you like it if you could get through the Holidays and the Cold / Flu Season staying healthy and happy, and without gaining too much weight?

I would like to share with you ten tips to stay healthy and feel and look fabulous:10 Fantastic Holiday Tips To Stay Healthy

1. Start your day with a glass of warm water flavored with the juice of ½ lemon. This simple drink will help detox your liver and colon and can help suppress your appetite. As for me, I like to take a glass of warm water with 1 tbsp organic apple-cider vinegar and ½ tsp organic honey.

2. Eat as many high-fiber foods as you can,  My favorite high fiber foods are: fresh fruits, raw green leafy vegetables (kale, collard greens, dandelion greens, spinach, arugula), whole-grain oatmeal, barley, asparagus, beans, cabbage, carrots, garlic, kale, sweet potatoes, cranberries, prunes.

Also, try to consume plenty of foods that are high in pectin, such as apples, carrots, beets, cabbage, citrus fruits.

3. Wash your hands to eliminate germs that can make you sick.  Don’t touch your face if you don’t need to: germs can enter you through your face (eyes, nose and mouth). Its easy to end up touching your face hundreds of times a day; the fewer time the better.

4. Take a break from protein, dairy products, fat and sweets, instead eat more: soups, such as Pumpkin Soup, Mushroom Pumpkin Soup, Butternut Squash Soup, Fennel Soup, etc; grains, such as brown rice, millet, quinoa, buckwheat (especially good for weigh loss); and seasonal vegetables.

5. Drink more water or drink teas with nettles, ginger, clover, dandelion, burdock root.

6. Use detox spices such as turmeric, coriander, cumin, fennel, rosemary, oregano, ginger. Try an Immunity Boosting Spices Mix.

7. Use omega-3 foods daily (walnuts, flax seed oil or freshly ground flax seeds, salmon)

8. Between meals have healthy snacks (walnuts, raisins, almonds, prunes, figs, carrots, celery, etc.)

9. Move your body (also known as exercise) – take a short walk before and/or after your meal.

10. Take time to reduce stress and  relax: listen to music, enjoy nature, spend time with your friend, dance, or maybe have some extra sleep .

Visit my Radio Show for Women for more tips on “Boosting Your Immunity During Cold and Flu Season” with Naturopath and Raw Food Coach Pamela Reilly


And never forget to breathe, smile and be happy.

© Irina Wardas, HHC

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

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Super Healthy Baked Latkes and Turmeric Apple Sauce Recipes

December 2, 2010


Traditional potato latkes are delicious but they contain too much fat and make me gain weight. In order to avoid holiday weight gain, I prefer a healthier alternative to the traditional grated-potato latke recipe.

Try either of these healthy baked latkes made of root vegetables or cabbage to avoid weight gain and feel super fabulous.

Also this super healthy Turmeric Apple Sauce recipe will help you stay healthy through Cold and Flu season.

* Root Vegetable Baked Latkes Recipe

  • 1 cup russet potato, shreddedSuper Healthy Baked Latkes and Turmeric Apple Sauce Recipes
  • 1 cup parsnip, shredded
  • 1 cup yellow squash, shredded and peeled
  • 1 cup zucchini, shredded
  • 1 1/2 cup onion, chopped
  • 4-5 tbsp whole-wheat flour
  • 3-4 eggs
  • sea salt and black pepper to taste

Preheat oven to 300 degrees. Mix all ingredients, form latkes and bake in a hot oven for 10-15 minutes or until crispy. Then turn them over and bake for 10 minutes more.

Cabbage Latkes Recipe

  • 2 cups cabbage, finely grated
  • 2 eggs
  • 3 tbsp onions, chopped
  • 2-3 tbsp whole-wheat flour
  • salt and pepper to taste
  • olive oil as needed

Mix cabbage, eggs and onions; add flour and season to taste.
Form latkes with warm hands. Fry latkes in olive oil, over medium-high heat, for 4-5 minutes until firm and browned on both sides.

Turmeric Apple Sauce Recipe

Turmeric Apple Sauce Recipe

  • 1 tbsp canola oil
  • 2 tsp grated fresh ginger
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground cloves
  • 1 cup unsweetened applesauce

Heat 1 tablespoon oil in a small skillet over medium-high heat. Add ginger and cook, stirring, until light brown and aromatic, 30 seconds to 1 minute. Stir in turmeric and cloves. Cook until the spices are fragrant, 30 seconds to 1 minute more. Scrape the spices into the applesauce in a small bowl and stir well to combine. (adopted from www.eatingwell. com)

Bon Appetit and Happy Hanukkah!


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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