Did you know that to stay healthy, your diet should be about 70/% alkaline.

Alkaline foods can be used to achieve easy detox cleanse naturally to rid your body of toxins and to help prevent cancer and promote weight loss.

Eating alkaline foods, especially organic, is the first step to a super simple detox.

Why? Because alkaline foods help get rid of harmful toxins – substances that create irritating or harmful effects in the body, which can sometimes even damage our tissues and organs.

For a healthy alkaline diet, next time you go shopping, make sure to buy foods from the following list.

 Vegetables:

• Alfalfa sprouts
• Beets
• Broccoli
• Brussel sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Corn
• Cucumbers
• Daikon
• Dandelion
• Dulse
• Eggplant
• Garlic
• Green beans
• Green peas
• Kale
• Kelp
• Kohlrabi
• Lettuce
• Mushrooms
• Mustard greens
• Okra
• Onions
• Parsley
• Peppers
• Parsnips
• Radishes
• Sauerkraut
• Sea Vegetables
• Spinach
• Squash
• Sweet potato
• Turnip greens
• Watercress
• Yams
• ******

Fruits

• Apples
• Apricots, fresh & dried
• Avocado
• Bananas
• Berries
• Cantaloupe
• Cherries
• Dates
• Figs, fresh & dried
• Grapefruit
• Purple Grapes
• Lemons
• Limes
• Mangoes
• Melons
• Nectarines
• Oranges
• Papaya
• Peach
• Pear
• Pineapple
• Raisins
• Tomatoes
• Watermelon
• *******

Nuts and Seeds:

• Almonds
• Flax seeds
• Pumpkin seeds
• Sunflower seeds
• *******

Spices:

• Cinnamon
• Curry
• Ginger
• ******

Oils:

• Coconut Oil
• Beans:
• Lima beans
• ******

Grains:

• Millet
• Amaranth (closer to neutral)
• Buckwheat (closer to neutral)
• Quinoa (closer to neutral)
• ******

Sweeteners:

• Maple syrup
• Molasses
• ******

Plus:

• Apple Cider Vinegar
• Bee Pollen
• Chlorella
• Cottage Cheese
• Fresh Juices
• Herbs
• Organic raw milk
• Sea salt
• Teas
• Tempeh (fermented)
• Tofu (fermented)
• Yogurt

Let us be smart grocery shoppers and healthy and mindful eaters to feel and look fabulous, shall we?

P.S. For more tips on how to feel and look fabulous naturally click to listen to my radio show for women “Feel and Look Fabulous with Irina”.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Relationship Expert

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.

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

Do you always feel tired or exhausted? Feel weak and sleepy?

You might suffer from fatigue caused by everyday smells around you.

Studies show (British research) that everyday smells like coffee can make you sleepy, and trigger feelings of fatigue, headaches and even stomach ache or chest pain.

Here are the five most common smells that may trigger fatigue symptoms:

• Coffee
• Smoke
• Hot foods
• Chemicals
• Paint

On the other hand, here are some scents that can fight fatigue and make you feel more energized and alert:

• Rosemary – renews enthusiasm and boosts self esteem; provides mental clarity, stimulant of the central nervous system;
• Litsea Cubeba – refreshing, enlivening, joyful, rejuvenating;
• Pine -very effective for fatigue and nervous debility; might dispel melancholy.
• Orange, Lemon, Mandarin – use zest for instant mood boost or try it as an essential oil to help beat seasonal depression.

You can use these essential oils in Aromatherapy Burner, Pillow, Quick Inhalation, Massage with Therapeutic Carrier Oil.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

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.

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

Are you still in the mood for losing weight.  Did you keep your resolution to move around more to lose weight the natural way. 

Our bodies are supposed to move, we were designed to move, not to sit all day at the computer gaining weight and losing our vision. If you want to maintain your weight or want natural weight loss, you will need to speed up your metabolism, especially if you are in your forties and older.

Studies show that simply moving more during the day will help you burn calories, lose weight, and be healthier.

Did you know that if you get up from your seat during the day more often you can burn more than 300 calories, which can help you lose more than 30 pounds a year? Even simply ironing or washing your car will help you burn around 80 calories in 30 min.

Here are some great ideas, some of simple steps, from the government’s Small Steps campaign (www.smallsteps.gov) for you to start moving towards a healthier you one step at a time. Pick 6-7 you think you can do right now and let us start moving:

• Join an exercise group.
• Do yard work.
• Work around the house.
• Take the dog to the park.
• Wash the car by hand.
• Trot when running errands.
• Take the wheels off your luggage.
• Dance to music.
• Take stairs instead of the escalator.
• Carry your groceries instead of pushing a cart.
• Walk briskly through the mall and shop ’til you drop … pounds.
• Do sit-ups in front of the TV.
• Bicycle to the store instead of driving.
• Ask a friend to exercise with you.
• Exercise with a video if the weather is bad.
• Bike to the barbershop or beauty salon instead of driving.
• If you find it difficult to be active after work, try it before work.
• Take a walk or do desk exercises instead of a cigarette or coffee break.
• Take small trips on foot to get your body moving.
• Play with your kids 30 minutes a day.
• Keep a pair of comfortable walking or running shoes in your car and office.
• Choose activities you enjoy & you’ll be more likely to stick with them.
• Stretch before bed to give you more energy when you wake.
• Explore new physical activities.
• Stay active in winter. Play with your kids.
• You can break up your physical activity into 10-15 minute sessions throughout the day—it’s the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.
• Be active–Walk the dog, don’t just watch the dog walk.
• Walk to work.
• Walk during lunch hour.
• Replace Sunday drive with Sunday walk. Go for a half-hour walk instead of watching TV.
• Make a Saturday morning walk a group habit.
• Walk briskly in the mall.
• Park farther from destination and walk.
• Walk instead of sitting around. Take your dog on longer walks.
• Walk to a co-worker’s desk instead of emailing or calling them.
• When walking, go up the hills instead of around them.

So let us start moving instead of sitting if we want to feel and look fabulous, shall we?

P.S. Listen to my interview with Carole Carson, author of “From Fat to Fit to get more tips and ideas on ho to be fit and healthy at any age.

Breathe,smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Relationship Expert