In Summer, we need to eat more lycopene rich foods, such as cooked tomatoes, apricots, pink grapefruit, papaya, water melon in order to protect our skin from sun damage.

New studies show that lycopene in our diet can help our skin block UV rays and that there is a connection between lycopene and skin cancer.  Because our body doesn’t produce this antioxidant,  we should incorporate more lycopene rich foods in our diet, to protect ourselves from skin cancer.

Try these three healthy simple and easy summer recipes to keep your skin sun damage free.

1. Grapefruit and Walnuts Salad Easy Summer Recipe

Ingredients:

• 2 medium grapefruits
• 1 avocado
• 1/2 cup chopped walnuts
• juice of ½ lemon
• 1/2 cup Immunity Boosting Turmeric Dressing

Directions:

Peel grapefruits and section. Peel avocado and remove pit, cut into chunks. Place avocado and grapefruit into the bowl and gently toss. Drizzle lemon’s juice. Add nuts and drizzle with Turmeric dressing.

2. Spaghetti Sauce Easy Summer Recipe

Ingredients:

• 2 medium onions chopped
• 2 Portobello (or 1 cup shitake) mushrooms sliced
• 4 tomatoes chopped or 2 tbsp tomato paste (for paste you need 1/3 cup water)
• 2 clove garlic minced
• 2-3 tbsp olive oil
• 2 tbsp parsley, chopped
• salt and fresh grounded pepper to taste
• 8 ounces spaghetti or angel hair pasta

Directions:

Sautee onions in olive oil for 10 min., add mushrooms and cook for 5-7 minutes. Add tomatoes (if you use tomato paste, add some water), parsley, salt and pepper.

Drain pasta. Toss with tomato sauce and serve.

3. Papaya Fruit Salad Easy Summer Recipe

This recipe is from one of my favorite books Eating for Beauty by David Wolfe:

Eating this fruit salad is a great way to begin the morning. The cinnamon contains the mineral chromium, a great blood sugar balancer, this fruit salad is loaded with enzymes to help stimulate elimination in the morning.

Ingredients:

• 1papaya
• ½ avocado
• 6 fresh figs
• 2 nectarines
• ½ tbsp Cinnamon
• 1 lemon juice
• 1 tbsp raw honey

Directions:

Chop all ingredients, mix and serve.

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Coach and Counselor

Try to incorporate more super calming foods into your breakfast recipes in order to reduce stress and beat moodiness. The food we eat can have a very positive influence on our feelings, moods and behavior.

What if I tell you that you can start your morning with a mood elevating breakfast to reduce stress and make you happy for the rest of the day? This breakfast will help you feel calmer and more in control.

* Pear and Celery Juice Stress Remedy Recipe

Pear is rich in fiber, and studies show that fruit fiber might reduce breast cancer risk in postmenopausal women. Fiber also helps slow down sugar absorption in the blood which will help you with mood swings. Pear is also a  source of B-complex needed for  protecting nervous system.

Celery has components for a sedative effect and is considered a nerve tonic.

Aroma from ginger will help you relax and reduce stress.

Ingredients:

1 pear

2 celery sticks

1 inch ginger root

Directions:

Put all ingredients in a juicer, make a juice and enjoy.

* Oatmeal with Fruits, Berries and Nuts Stress Remedy Recipe

A bowl of fresh cooked oats with some fruits and nuts is a perfect day to start your day.

Oats is considered a calming remedy for your digestion and mood.  As any whole grain, oats are rich in fiber to help you get rid of constipation and balance blood sugar which helps reduce risk of heart attack and prevent breast cancer.

Oats also help the brain process tryptophan and keep us in a better mood.

Cook oats the way you prefer, add some fruits, berries and nuts to make the healthiest breakfast.

Bon Appetit!

P.S. Click to get more recipes with calming foods and learn how to reduce stress one step at a time from the eBook “Stressed Out by Food – The Ultimate Guide for Busy Women.”

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Coach