Do you like singing? Singing reduces stress and pain, and boosts your immune system, which is very important during Cold and Flu and the stressful Holiday season.

Singing can also lower your blood pressure and heart rate, help with stress headaches, improves your mood, and gives you more energy.

Singing will benefit your overall health..

Let us sing, breathe, smile and be happy!

Happy and Healthy Hanukkah!!!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

It’s cold outside.  Use our warming soups to nourish your body and draw energy into your digestive tract to help digest your food properly. If you have a healthy digestive tract, you will have less stress on your body.  Healthy intestines will boost your immune system so you won’t catch colds during Cold and Flu Season. 

A healthy digestive tract also helps keep your skin and hair healthy.

Here are two recipes to help you stay healthy and happy during those cold winter days and nights.

Warming Buckwheat Soup Recipe

• 4 cups water
• ½ cup buckwheat
• 2 cups cabbage chopped
• 2 cups butternut squash, chopped
• 2 small onions
• 2 tbsp olive oil
• 1 strip wakame seaweed
• sea salt and pepper to taste
• 2 tbsp parsley to garnish

Roast the buckwheat, by stirring in a skillet over medium heat until it turns golden brown and smells toasty. Sautee onions in olive oil for 4-5 minutes. Bring the water to boil with squash and wakame (cut in small pieces); dd buckwheat and cabbage, simmer for ten minutes. Add onions, salt and parsley. Serve with fresh dill.

White Bean and Vegetable Soup

• 1 small rutabaga, diced
• 2 parsnips, sliced
• 3 carrots diced
• 2 stalks celery, chopped
• 1 cup white navy beans, soaked for 2 hours
• 6 cups water
• 1 onion, chopped
• 2 tsp olive oil
• 2 tbsp fresh cilantro, chopped, to garnish
• 2-3 fresh scallions, sliced, to garnish

Place the kombu on the bottom of the soup pot, top with beans, add celery and  water. Bring to boil, reduce hit and simmer for 50- 60 minutes until beans soft. Meanwhile sautee onions for 5 minutes in olive oil, add carrots, parsnip, rutabaga and sautee for more 10 minutes. Combine all ingredients in the soup pot, simmer for 3 minutes. Serve with cilantro and sliced scallions.

Bon Appetit!

Click to listen to Leslie Cerier, “The Organic Gourmet” on Gluten Free Cooking.

Click to listen to Wendy Battles, Clean Eating Coach on Healthy Meal Planning.

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

When was the last time you had some soup ? If you want to feel warm and comfy, it may be the right time to start making soup. 

I would like to share with you an anti-aging beauty remedy tip: a homemade Adzuki soup recipe that will nourish your skin from inside out to help you feel and look fabulous.

This healthy homemade beauty remedies soup recipe was adopted from one of my favorite books Glow, a Prescription for Radiant Health and Beauty by Christina Pirello.

This seet adzuki beauty remedy cleansing soup recipe will relax, nourish and stimulate your intestines and detox your liver and kidneys naturally, which can help your skin look healthier and younger.

Most of us begin to show our age when the delicate skin around the eyes grows puffy or develops dark circles and creases. Those common symptoms are a sign that the kidneys are overtaxed and tired, growing weak and flaccid.

The adzuki red beans can help to re-balance your kidney function to restore the youthful appearance of your eyes.

Adzuki Soup Recipe Ingredients:

• 1 inch piece kombu
• ½ cup adzuki beans, rinsed, soaked for 4 hours
• 5-6 cups filtered water
• 1 small leek thinly sliced
• 1 carrot diced
• 1 cup diced winter squash (butternut, buttercup, kabocha)
• 1 cup finely diced green cabbage
• 3 tsp barley
• 2-3 leaves kale, finely diced for garnish

Place kombu on the bottom of a soup pot, top with beans and water. Cook for over 5 minutes (after boiling), reduce heat, to low and simmer for 35 minutes. Add the vegetables and cook for 35 minutes more – until the beans are soft and vegetables are tender. Stir the kale and serve.

Bon Appetit!

Let us be soup smart and start making one soup recipe at a time to feel and look fabulous.

Click to listen to Julie Gabriel, Holistic Nutritionist on Holistic Beauty Remedies for Your Face and Hair.

Click to listen to Caroline Sutherland, internationally recognized Medical Intuitive and Hay House Author on How to Slow Down the Aging Process.

Breathe, smile and be happy.

©Irina Wardas, HHC

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

From time to time you may need to refresh your memory on how to read labels so as to avoid foods, drinks, fruits and vegetables that can make you and your family sick.

Take some time to read some of the articles below.  They may help you make smart food choices when shopping at your local food or grocery market and when cooking at home.

How to Read Labels and Find Hidden Sugar

We (in the U.S.) have sugar consumption more than 170 pounds per person per year! Did you know that average American gets more than 400 calories a day only from sugar?!

How to Read Labels and Find Fat, Calories and More

If you want to lose weight, get rid of cravings, lower your blood pressure,  prevent headaches and migraines, help with PMS and hormonal imbalance, reduce risk of heart disease, stroke and diabetes, learning how to read labels is a must.

How to Avoid Sugar and Caloric Overload Foods

If you want to be healthy and raise healthy kids you should be familiar with the worst high sugar and caloric overload foods.

Let us be smart grocery shoppers, shall we?

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Relationship Expert